Start by standing straight with the anchor point in front of you, holding the TRX handles with your arms extended out in front of the body and the straps at full length. You will always keep the straps at full length through all of the movements. March in place for 3 minutes to increase your heart rate and blood flow to the muscles.
Before we begin lets talk about the rate at which these movements should be done. Using the squat as an example, take 3 seconds to lower your hips (eccentric movement) until you upper leg is parallel to the floor, and another 3 seconds to extend your legs (concentric movement) back into a standing position. Performing 15 squats. Lean Back to keep tension in the band, lower you hips (eccentric movement) toward your heals. Using you quads, raise your hips (concentric movement) back into a standing position.
Now walk your feet forward a couple steps so your body is slanting away from the anchor point. Remember to keep your arms straight out in front of you with full tension on the straps. Perform 15 back rows by bending your elbows using the back muscles, Latissimus Dorsi, to pull (concentric movement) your body toward your hands. Squeeze your back muscles as your chest reaches your hands. Straighten your arms to eccentrically lower your back toward the original position.
Now turn your body around so the anchor point is behind you. Perform 15 push ups by bending your elbows and lowering (eccentric movement) your chest until you have a 90 degree bend in your elbows. Using the pectoral, chest muscles, extend your arms (concentric movement) until your arms are straight and your body is at the starting position. Squeeze you chest muscles as you extend your arms.
Turn your body back around so the anchor point is in front of you again. Now we will perform the front raise exercise. Begin with your hands near your waist, with straight arms, using your front deltoid, anterior shoulder muscle, raise your hands over head (concentric movement) pulling your body into an erect position. Lower your arms back down to your waist (eccentric movement) to the starting position.
To finish up this exercise routine, perform 3 rounds of all these movements with a 30 second rest between each movement and a 60 second rest between sets. When complete you will have successfully worked all major muscles of the body. Full body workouts use compound movements that work more then one muscle at a time as well as aid in range of motion.
Mustard Seed Strength 