Get Fit
of the Month
Get Fit of the Month
Hang
It takes only one
piece of gear
(hint, hint) to erase
every bulge.
BY JEANINE DETZ
TURN THE
PAGE FOR
MOVES
HIGH CURL
WORKS BICEPS
AND CORE
Stand facing the TRX
with feet hip-width
apart. Hold handles
at chest height in
front of you, arms
extended and palms
facing up, and lean
back. Bend your
elbows, curling
hands toward your
head [shown]. Return
to starting position.
HOOK IT UP
Want to use a T RX
at home or outdoors?
You'll need a level
6- to 8-foot-square
space and a sturdy
anchor point that's
7 to 9 feet from the floor.
(A beam, railing, fence,
or tree branch will work.)
BELIEVE THE HYPE
TRAINERS SWEAR BY IT,
your coworker raves about it, and
the TRX classes at your gym are
always packed. Suspension training is
officially a fitness craze, and for good
reason: It's super-effective, it offers
hundreds of exercise options, and
because the gear is portable, you can
do it anywhere. To help you put the
TRX to use, we asked Jay Cardiello,
SHAPE's fitness editor-at-large,
to share his favorite moves. These
exercises work your upper and lower
body from multiple angles, targeting
every muscle and replicating how
you move in real life. That means you
won't just get slimmer and stronger
all over—you'll also perform better
and be less prone to injury. Plus,
because you'll need to maintain
balance (the straps are wobbly), each
move works your core and even your
smaller stabilizing muscles. Trust
us: It won't be long before you're
obsessed with the TRX too.
THE PLAN
HOW IT WORKS Try this workout
three times a week. If you've never
used a TRX, do 2 sets of each move
for 30 seconds in order, moving at a
slow, controlled pace. Familiar with
the device? Perform 3 sets.
YOU'LL NEED A TR)( Suspension
Trainer ($200; fitnessanywhere.com),
which can be found in most gyms, or
a similar training system.
78 SHAPE I JUNE 2012 | SHAPE.COM
PUSH-UP
WORKS CHEST,
ARMS, AND CORE
Stand facing away
from the TRX with
feet shoulder-width
apart. Hold handles at
chest height in front
of you, arms extended
and palms facing
the floor. With body
aligned from head to
heels, shift weight
to balls of feet and
bend elbows [shown].
Push up to return to
starting position.
76
SHAPE I JUNE 012 1 SHAPECOM
Get Fit M"orkout of the Month
TRICEPS
EXTENSION
WORKS TRICEPS
AND CORE
Stand facing away from
the TRX with feet hip-
width apart. Lean forward
and grasp handles in front
of your face, elbows
bent 90 degrees and
palms facing away from
you [shown]. Extend your
arms, then bend elbows to
return to starting position.
LUNGE
WORKS BUTT,
LEGS, AND CORE
Stand facing away from
the TRX with left foot
on both foot cradles and
hands on hips. (Legs
should be extended.)
Bend knees until right
thigh is parallel to the
floor [shown]; rise up to
starting position. Switch
legs to complete set.
80 SHAPE I JUNE 2012 1 SHAPE.COM
Get Fit "York-out of the Month
KNEE DRIVE
WORKS BUTT, LEGS, AND CORE
Stand facing the TRX and hold
handles high in front of you,
palms facing each other. Bend
left knee 90 degrees, shifting
weight to right leg. Bend right
knee [A]. Rise up onto ball of
right foot as you lift left knee to
hip height in front of you and
bend elbows, pulling handles
toward chest Return to
starting position. Switch sides
to complete set.
HAMSTRING PULL-IN
WORKS BUTT AND CORE
Lie faceup with your heels in the TRX's foot cradles, legs extended
and arms straight out to sides in a "T," palms on floor. Lift hips so
body is aligned from shoulders to heels [A]. Bend knees, pulling
handles toward you [B]. Extend legs to starting position.
INVERTED ROW
WORKS BACK, BICEPS, AND CORE
Lie faceup under the TRX with knees
bent and feet on floor. Hold the
handles over your chest, arms
extended and palms facing each
other [A]. Bend elbows, pulling torso
up until your body is aligned from
shoulders to knees Extend arms
to starting position.
CorVUevxce.
It lets you make the changes you
want to make, like helping you reach
the weight that's right for you.
If you decide to go for it, watch your
progress on a Weight Watchers scale.
Precision electronics deliver
accuracy you can trust.
You can count on it!
CWeightWatchers
Scales by Conaire
To learn more about
Weight Watchers@ scales,
go to www.conairscales.com
or scan to see scales
WEIGHT WATCHERS is the
registered trademark 01
Weight Watchers International,
Inc. and is used under license.
(02012 Weight Watchers
Inlernalional Irjc.
All rights reserved.
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