TRX at Home l Total Body Strength

Coach Shana has an all-level strength workout for us! 💪 Grab your #SuspensionTrainer and let's get to it!
👉 After our warm up, we're completing 4 rounds of the following exercises for 30 seconds each.
1️⃣ TRX Chest Press
2️⃣ TRX Pike
3️⃣ TRX Hamstring Curls
4️⃣ TRX Low Row
5️⃣ TRX Atomic Push Ups
6️⃣ TRX Low Back Stretch with Rotation
7️⃣ TRX Chest Stretch with Torso Rotation
Nice work! 🙌 Want more #TRX on demand? Head to trxtraining.com/live!
#TRXatHome #TRXforANYBODY
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[@jenniferlynch1190]

You are such a great instructor. Loved the positioning cues, help in getting into the foot cradle positions and the many options for our differing levels of strength and fitness. I'll be back for your future offerings. And thx to TRX for a diversity of instructors.

[@spiottm]

This is the first time I actually REALLY used my TRX. So awesome. I'm a teacher in Canada, conducting emergency distance learning from home and have really missed the strength training I was doing at a franchise gym. This was challenging and I learned lots about technique and using the straps. Gonna do this one again tomorrow!!!

[@janetohara427]

Shanna is such a terrific and inspiring instructor!

[@user-zz7qy5kb7q]

Perfect workouts combination and wonderful trainer! Thank you :)

[@robertmurphy4340]

i thought there was no hope for me you blessed me with this video. You are amazing!!

[@user-hv3bw7kr1d]

Love this workout and Coach Shana! Very informative and inspiring!

[@carolynmcgrath1778]

Holy smokes! My arms haven't burned like that after a workout since I was last at the gym, and that was well over a month ago! Awesome! Thank you!!!

[@mpgraf]

Love Shana and her world champion log rolling. She’s the one who taught my certification class last year!!!!!!!!!

[@louissmith2493]

I love this video, it’s been a lockdown saviour for me

[@jnellelee4764]

Great workout! Thank you for sharing these!

[@MrHeleenify]

Great workout!! Thoroughly enjoyed it!

[@carolbrumsted1649]

Really needed a change of pace and I love my TRX but haven't used it in a while. Thank you! 14 atomic pushups

[@timsears4411]

Great workout, thank you for the enthusiasm.

[@brianpetersen8521]

One of best classes I have done. Awesome instruction and love the progressions. 16AP

[@marykaycarlson8735]

Great workout! Thank you. I was only able to do knee pushups without the trx. Did 19.

[@kathymedlar368]

Really appreciate your different options for each exercise... great cueing...5 atomic pushups

[@gerbenplat5914]

Shana, make some more workouts, greetings from Holland

[@stuartsmith9124]

Really enjoyed this workout, easy to follow and challenging for any level. 18 atomic pushups

[@rootzdawta]

15 atomic pushups on knees so lots of room for progression. This was a really great workout! Perfect for me today. I so enjoy your instructional style. Thank you for this workout!

[@jicole93]

You are a fabulous instructor!

[@keithb3879]

12! Love the TRX...thanks for a great workout.

[@ABSCrunchFit28]

Great Session! Love it.

[@HamiltonCoRocks]

Epic work out thank you! 10 atomic push ups.

[@trojanwest6785]

I did 20 atomic pushups. I also rewound the workout to include some legs, Bi's and tri's . Loved it. Workable but very tough. Thank you xx

[@lcamarata5849]

Fantastic workout! Great cues.

[@jonbialis3590]

Great workout. Thank you!!

[@rivinesh4566]

Hi Shana, I did 15 bent knee push ups, I will do it again and again until I do it like you! thank you.

[@mbaldan1]

Thanks! That was a nice workout!

[@twinkytwonker]

Really good looking forward to the next time

[@magalypickarski5086]

Excellent workout thank you

[@christineshor489]

I got in 7 atomic pushups but recovering from breast cancer treatments and first time doing this in years....totally loved it!

[@kairaveronicagallardoharo7810]

From México, thank you, I love this workout.

[@katiepurtill9225]

4 full atomic pushups, 6 on my knees, thanks Shana!

[@susanfrikken-yaharatherapy5852]

Oof. 13 full atomic pushups. Need more of this! I love your cues and your constant energy. It makes this possible!

[@monisanandi]

I have saved this to my trx workout playlist and will be coming back to this for sure! Does anyone have a mod for atomic pushups for people with carpal tunnel/tendonitis?

[@shirleyparker6778]

Awesome workout. New at TRX straps and this was great! 10 atomics. ..will work on that! :)

[@lshleffar]

You’re awesome! Thank you!!!!!!

[@jasonl7896]

Thank you!

[@pandoralarsen7791]

Great! Thank you!

[@trxkaterynafalina]

TRX @ home! Yes. This is what keeps me going through thsi crazy time

[@lauramurphy5427]

I loved the tickle tummy and lottery ticket cues. Really helped me activate in a new way.

[@rebeccab7796]

You are awesome. Thanks for the workouts. Love your smooth cues. 13 atomic push ups.

[@ghostnf9650]

Excellent workout

[@LethalLeslie]

Thank you! I did 20 with pikes, but I had already done a bunch from another video.

[@pegmeg1978]

Love backstreet boys too! Use this music often for my spinning classes

[@sylviarodriguez2578]

I am a trainer and found this workout to be the right amount of challenge, I am weak on the atomic push ups only 6 without resting. Thanks

[@mariones-meirelles]

Really good ... many thanks

[@stephenbritton9672]

Really good workout,, saved for later

[@brenthemphill6496]

I dont use my TRX enough, these videos are so great so I can use it safely and challenge myself! Had a Max rep of 20 Atomic Push-ups, looking forward to incorporating more trx into my routine and see how I can improve. Thanks again ciach Shana

[@brenthemphill6496]

yay, max rep 22, not much different. but been trying to improve my fitness. This is progress.

[@joyanndodge1084]

I did 30 atomic pushups. Thank you. Great teaching.

[@clairewyness5261]

10 ( knees down) great trainer. Thankyou x

[@josandersen]

25 first time through. Get workout, look forward to more.

[@jimsullivanyoutube]

Awesome!

[@kevcomedia1400]

15 atomics thank you and On Wisconsin!

[@lorigaeta3329]

I think you are absolutely amazing. I love the way you explain proper form throughout. My only suggestion would be a longer workout it was intense but at the end, I wished there was a bit more...

[@FringeWizard2]

Just pause the video after you have seen her demonstrate each move and do as many reps as you want and unpause.

[@juliehurley7720]

Hubby and I loved this one! How do we see your other videos?

[@sarahlocke6586]

Thank you! Phewwww! 25 Atomic pushups from Madison, WI :)

[@energyandjoy]

Did this workout last week, 20 bent knee pushups (working back from an injury). Great cues and options for making it easier or more challenging!

[@energyandjoy]

30 bent knee. Progress, slowly but surely.

[@MH102157]

After 44 years of free weights I find these workouts to be body friendly with less taxing on the joints.

[@carolynlattimer2369]

great workout. Thank you for recognizing that we may be attached to a door. It does change some exercises.

[@rebeccab7796]

Great instruction! 11 atomic push ups

[@bettygrigorian6034]

Great I liked it

[@Ray-gu5kp]

Exelent video

[@jeffreygotaskie1151]

13 full atomic push-ups , that workout was tough but enjoyed it , thanks

[@scottstevermer8320]

Great workout! 24 Atomic pushups.

[@twt_figgy]

15 atomic push-ups. Aiming for 20 next time. Great workout

[@stevehirsch215]

not sure if anyone is checking this but it was a great workout. i cant find the next one with Shana....

[@StacyKvernmo]

Lies! You said you'd only do one handstand ;) Love this workout, Shana!

[@hollymatthews4481]

10!

[@energyandjoy]

List below of Shana's Favorite TRX Warmups. TRX straps are Mid Length: 1. Standing Rollout, (similar to standing version of Salabhasana/Locust/Superman pose in yoga), Stand Facing Away from anchor point. Set your core/plank engagement by keeping shoulders, hips, knees, ankles in alignment, and hips as "apples" (glutes engaged) not applesauce. Goal is not fully extending your arms at shoulders, but to extend only as far as you can feel core remaining engaged. Keep arms straight throughout, and walk back feet for more challenge. 2. Squat/Row Combo, Stand Facing anchor point. Feet in wide stance, low squat, to plank like position, to low row, and repeat. Focus on warming up hips/mobility, shoulders down, and then squeezing between shoulder blades to strengthen upper back. 3. Forward Lunge with Y Fly, (Virabhadrasana/Warrior 1 in yoga), Stand Facing Away from anchor point. Hip flexor and chest opener. Y/reach arms overhead and keep arms straight throughout as you alternate bent knees forward into lunge, then lower arms back to standing/starting position. 4. Hip hinge with balance (Natarajasana/Dancer's pose in yoga), Stand Facing anchor point. Balance on one leg, hinge forward with straight arms, then back to standing. Keep hips square (level, no rotation of lower spine, keep pinkie/5th toe of extending leg pointing down toward floor), plank/core engagement through actively keeping arms straight and pressing hands into handles, shoulders down and back. The more core engagement, the more mobility at hips and shoulders. Then repeat on other side. 5. Lateral lunges, Stand Facing anchor point. Wide stance with feet, alternate side to side lunges for hip flexibility vs. strength. Option to evolve into Cossack Stretch, by externally rotating hip by pointing toe up vs. keeping toward anchor. 6. Golfer's Rotation to Shoulder Sweep (chest opener), Stand Facing anchor point. Keep arms straight and press on handles to engage core, raise arms overhead as you rotate torso till you are facing away, ending up in a slightly offset stance, then into shoulder sweep/chest opener, then rotate back down to arms back at sides, and smoothly rotate into same movement on the other side. Promotes hip mobility, rotation, and chest opening. Thx Shana!

[@PaloukaMan]

Thank you 🙏🏻 that’s really helpful 👍🏻 But I didn’t understand why she uses so many different TRX ? We’ve got 1 only ☺️

[@energyandjoy]

@@PaloukaMan she uses multiple TRX's based on the best camera angles; if she used just one, some exercises would be difficult for us to see.

[@PaloukaMan]

@@energyandjoy Ah - I see 👍🏻 Thank you so much 🙏🏻

[@thesimpletruthTV]

8. Thanks !!

[@thesimpletruthTV]

You are top notch thank you

[@johngury]

She makes it look easy, eg just try that 'cossack' stretch. Maybe I can figure it out from a basic squat....

[@robertoamezcua7624]

Hi, from Madison WI too :D

[@esperansaloughran693]

Wow! HAnd stand

[@anamarialopez-ardinez8770]

Shawna!!! Jesus!!!!! only 10 atom push-ups for now

[@lisaoconnor2839]

That was great 👍😘 only 10 for me 🙈

[@campbellacupunctureherbalm6776]

All of them

[@jacobcohen1234]

Great workout. 30 atomics. Going for 40 next time!

[@bensinclair6660]

Good workout 12 reps

[@stephenbritton9672]

Really good workout. Only downside is you dont say what adjustment is needed on the strap until you are nearly going again, I can be doing that for the whole rest if say earlier.

[@murraybenbasset4918]

Do all the exercises once, take break, and then 3 more times?

[@MrCharleswr]

Hi Shawna, great class, 15 atomic's (ugh)

[@tonyslaughter8954]

I do lat pulls at 30 reps per set.

[@ifryed]

20!

[@mehmethelic323]

Tanx well done job

[@DanetteD]

Holy crap dead! 11 atomics

[@IwanKurniawan-bg3ts]

👌👍

[@MrVoland72]

20 atomics, need to work on it 🤛

[@bdssoaz]

👏👍💪

[@CocoaMommyAJ]

The workout is good but it was hard to keep up with positions of straps as you moved from two different sets of sraps.. A modication on last set would be helpful. I need pushup on knees. My straps are anchored on a door.

[@kerrymcclennen8264]

6 with knees down

[@bethkreutziger25]

10 first time

[@obscuranox7025]

10 reps

[@remaxgoldbobfrappia9355]

12 full pike

[@pegmeg1978]

16 atomic pushups

[@kuroshmojtabavi8467]

i managed to do 15

[@anthonyf5015]

20

[@Bguerin123]

I like it without music.

[@hwollman1258]

17

[@tomarthur5275]

16 reps today