Hunkering down as the days get cooler? Strength train at home with this low-kit session designed to work every major muscle
Model: Abigail Devonmille | Workout created by: Anthony Mayatt | Photography: TRX Training
If you like your strength training simplified, look no further than this workout from global fitness brand TRX (trxtraining.eu). Combining resistance bands with free weights, it provides all of the gear you need for an effective full-body session. It targets every muscle group, meaning you’ll push, pull and squat your way through a balanced routine that challenges your upper and lower body, while finishing with an isometric (holding) move that will really work your core. So, clear some floor space, grab some kit and get ready to put your entire body to work!
TRX exercise band crab walks
A great glute and lower body activation exercise
Reps: Length of your hallway or room (both directions x6)
- Place a TRX exercise band just above the knees and stand with your feet slightly wider than shoulder width.
- Lower into a light squat (A), hold the position and take small steps to the right (B).
- Get to the end of the room/hallway and do the same on the return.
TRX Bandit squat to press
This squat-and-press move is a great full-body exercise
Reps: 2 x 10-15
- Stand on the TRX Bandit resistance band, feet and hands shoulder-width apart, and hold the band at shoulder height.
- Lower into a squat (A), pause, then drive through the heels back to stand and press the band overhead (B).
- Return the band to shoulder height and repeat.
TRX Bandit chest press
Works the chest, front of shoulders and triceps
Reps: 2 x 10-15
- Stand with one foot in front of the other with TRX Bandit band around your back and under your armpits, holding the bandits at chest height, shoulders down and palms facing downwards (A).
- Press the band out in front feeling a squeeze in the chest (B), then return to the start.
- Repeat another 9-14 times, then switch sides.
Bent over row
Targets the upper and mid-back, lats, rear shoulders and biceps
Reps: 2 x 10-15 reps
- Hold a pair of light weights and hinge forwards until nearly parallel with the floor, arms hanging straight below (A).
- Keeping your elbows tucked in, pull your arms up to the side of your waist and squeeze your shoulder blades together (B). Pause, then slowly lower to the start.
- Repeat for the set number of reps.
Plank with band
A core move that works muscles by holding them under tension
Reps: 10 x 10 seconds
- Wrap a resistance band around your back and under armpits, then between your thumbs and index fingers.
- Drop into a plank position (hand or forearm) and hold for 10 seconds.
- Rest for 3 seconds only, before lifting back into position and holding again.
- Do this 10 times in total.
