Scissor Kicks

• Lying on your back, lift your legs two to three inches off of the ground. Place your hands on the floor beside you or underneath your lower back for extra support.
• Cross your right ankle over your left ankle, then cross your left ankle over your right ankle.
• This completes one rep.

TRX Push-Ups

• Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length.
• Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up.
• Press back up to your starting position. This completes one rep.
• Complete 10 reps, then rest for 45 seconds.

For this exercise, the closer your feet are to the anchor point, the harder the move will be. The closer you are to standing straight up, the easier it will be.

Dumbbell Walking Lunges

• Stand upright, feet together, with 10-pound dumbbells at your sides. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
• Press your left heel into the ground and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one rep.

Barbell Hip Thrusts

• Sitting on the floor with your legs extended, rest your back against a stable bench.
• Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
• Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
• With control, lower back down to the ground.
• This is one rep.

TRX Squat Jumps

• Start facing the anchor point, with the straps at mid-length and your hands on the handles.
• Step back so that there's no slack on the suspension trainer.
• With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels, maintaining a neutral spine.
• Drive your heels through the ground as you jump up as high as you can. Land on your heels with control. This completes one rep.
• As you get comfortable with the movement, begin to add more speed, spending as little time on the ground as possible.
• Complete 12 reps, then rest for 45 seconds.

Vertical Bench Knee/Leg Raise

• Position yourself on a vertical bench with your back flat against the back support and your hands firmly gripping the handles.
• Pull both knees up into your chest and, with control, lower them back down to the starting position.
• From here, fully extend both legs and lift them up until you've reached parallel (or as far as you can go). Lower your legs back down to the starting position.
• This completes one rep.

Hanging Leg Raise

• Start by hanging on a pull-up bar with your palms facing out, or use the ab straps and hang with your arms inside of them. Do use a box or bench if you need help reaching the bar.
• Pull your shoulder blades down your back to keep your shoulders away from your ears.
• Engage your abs as you fully extend both legs, lifting them up simultaneously with control.
• Lower the legs down slowly and return to the starting position. This completes one rep.
• Avoid swinging during this move to ensure that you're really working your abs.
• If this move is too hard, you can do double leg lifts [4] on the ground.

TRX Mountain Climbers

• With the straps at mid-calf length, place your feet into each of the foot cradles.
• Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat and your core should be engaged (there should be no arch or dip of the torso visible).
• Bring your left knee to your left elbow, then return to your starting position. Bring the right knee to your right elbow. This completes one rep. As you become familiar with the movement, begin to pick up the pace.
• Be sure to avoid sawing the TRX (the handles move up and down) by putting even weight into the foot cradles.

Bulgarian Split Squat

• Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
• Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
• Press your right heel into the ground to straighten your right knee. This completes one rep.

Hex Bar Deadlift

• Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
• Stand in the centre of the hex bar with your feet hip width apart.
• Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
• Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
• Squeeze your glutes at the top of the lift to ensure you get full hip extension.
• Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.

TRX Curls

• Start facing the anchor point, with the straps at mid-length.
• Apply tension to the straps. Keeping your body in a straight line and your core engaged, curl your arms, bringing your palms toward your face. Be sure to maintain a 90-degree angle at your elbow joint.
• Lower back down to the starting position. This completes one rep.
• Complete 12 reps, then rest for 45 seconds.

For this exercise, the closer your feet are to the anchor point (you'll be more at an incline), the harder it will be. The farther away your feet are from the anchor point, the easier it will be.