8 WAYS TO GET RIPPED AT WORK feat. Beau Casper Smart & Chrysti Ane
8 ways to get ripped with a TRX
The TRX is your all-weather, portable PT. Carry one in your gym bag at all times and use our pro-grade pointers to burn fat and add strength with your body weight alone. Strap in, work out
Add more horsepower
Sure, you can join the yummy mummies with their park workouts and strap up to a tree branch if you want a light sweat. But if you want strongman muscle, step it up a gear. Wrap a TRX around your car’s tow bar, then work your quads leg by reversing away from the vehicle, or hit your hamstrings and glutes by facing away, sinking into a squat and pushing off to tow the car. You can do the same thing with a sled in the gym – it just won’t get as many comments on your Instagram feed.
Check into rehab
Diving straight in to barbell squats and bench presses might impress the Bros in the corner but that's a fast track to the physio table. Take your prehab seriously by doing single leg squats supported by the TRX handles from above before lower body lifting; press-ups on an incline to mobilise your rotator cuffs ahead of hitting the bench.
Smash through your bench press PB by doing press-ups with your hands in a TRX. Instability works the smaller muscles in your shoulder joint, which usually lie dormant when you’re repping the barbell. After six weeks you’ll create a movement pattern that automatically incorporates your shoulder stabilisers into every push move.
Spin to win
The rotational power of your core has a lot of potential for strength but is normally under developed. If you want to drive further in golf, serve faster in tennis or get more knockout power in the ring, then you need to do the twist. Get into a press-up position with your feet in the TRX and, instead of bringing your knees to chest for a standard pike, swivel and alternately lift them towards your elbows.
A weak warm up is Kryptonite to your gains. When you’re working on your mirror muscles you need to start every session with three sets of TRX Supermans. Attach the straps above you, hold the handles in front of your thighs and fall forward until your arms are straight above you and you’re suspending your body in a straight line. This wakes up the whole of the front of your body and preps your muscles for the serious exercise.
Call for backup
Inverted rows under the squat rack will do little more than upset the chaps on their once-a-month leg day. Upgrade the move by hanging under a TRX and planting your feet against a wall so your entire body is suspended above the floor. This engages all the major muscles of your posterior chain and hits your core as you work to stop your hips sagging.
Flexibility is fashionable and, no matter how much you pack on the barbell, unless you're getting ‘arse to grass’ your squat won’t fly. Boost mobility by sinking into a squat while holding onto the straps to gradually open up your hip and ankle mobility without risking injury. Eventually this range of motion will become second nature and can be transferred to your heavy lifts for faster strength gains.
Get a grip
Hang on tightly during a single leg squat and your shoulders will take the weight and add stability, making the move easier. Instead, grip the handles lightly with two fingers. Your legs will have to work harder but you'll avoid any awkward falls that could find their way onto YouTube.
Expert Advice: David Kearnsey; Photography by Getty.
Video: The Fastest Way To Get Ripped
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