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Level 1

20s / Exercise
Repeat the exercise set for 3 times. 

trx squat.png

TRX Squat (0:13)

  1. Hold the TRX strap at approximately chest level, place feet at shoulder width and pointing forward or slightly outwards.

  2. Keep tension at the strap and hold it for easier balance.

  3. Squat down by flexing knee and hip together, with your chest up while looking forward.

  4. Maintain the center of mass at the midfoot, engaging core muscle to maintain a neutral spine.

  5. Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.

trx press up.png

TRX Press-up (0:52)

  1. Hold the TRX strap with arms slightly wider than shoulder width.

  2. Place feet backward and chest facing downward. Maintain a neutral spine to a push up posture, then lower the body by bending elbows and tightening the core.

  3. Reach your chest towards the hand level, then extend your arms back to starting position.

  4. Difficulty can be adjusted by the location of hands and foot, also the length of strap if necessary.

trx row.png

TRX Row (1:31)

  1. Hold the TRX strap with arms at approximately shoulder width.

  2. Lean body backward, maintaining arms to chest at approximately 90 degrees, and place feet forward to secure heels on the floor.

  3. Pull your body up with arms by bending the elbows, reach your chest towards hand level. Maintain a neutral spine with your chest up.

  4. Extend your arms slowly, return to the starting position.

plank.png

Plank (2:11)

  1. Body supported by elbows on the floor at shoulder width, keeping elbows bent in 90 degrees and vertically in line with shoulders

  2. Placing feet backward together, tighten the core to maintain the body as a straight line.

Push-up_Knee Push-up_TRX Push-Up.png

Knee Push up (2:48)

  1. Upper body is supported by hands on the floor, slightly wider than the shoulder width. Kneel down on the floor, while maintaining a neutral spine with straight body alignment.

  2. Lower the body by bending elbows, then reach your chest towards hand level.

  3. Extend arms back to starting position.

TRX Shoulder Fly.png

TRX Shoulder Fly (3:25)

  1. Hold the TRX strap with arms approximately shoulder width.

  2. Maintain tension at the strap, lean body back with extended arms, and place feet forward to secure heels on the floor. Keep your chest up and look up, maintain a neutral spine throughout the exercise.

  3. Open the chest by flexing the shoulders to the sides, until both arms are aligned with the shoulder, bring your body up while maintaining tension at the strap.

  4. Slowly return to the starting position.

trx mountain climber.png

Mountain Climber (4:01)

  1. Place hands on the floor at shoulder width, keeping a push up posture with extended arms.

  2. Maintain a neutral spine and straight body alignment, then bring one knee into the chest while maintaining the other leg extended.

  3. The hip will hinge slightly but minimise pelvic tilting and dropping. Return to the starting position and switch legs alternatively.

Level 2

30s / Exercise
Repeat the exercise set for 3 times. 

trx squat.png

TRX Squat (0:11)

  1. Hold the TRX strap at approximately chest level, place feet at shoulder width and pointing forward or slightly outwards.

  2. Keep tension at the strap and hold it for easier balance.

  3. Squat down by flexing knee and hip together, with your chest up while looking forward.

  4. Maintain the center of mass at the midfoot, engaging core muscle to maintain a neutral spine.

  5. Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.

trx press up.png

TRX Press-up (0:58)

  1. Hold the TRX strap with arms slightly wider than shoulder width.

  2. Place feet backward and chest facing downward. Maintain a neutral spine to a push up posture, then lower the body by bending elbows and tightening the core.

  3. Reach your chest towards the hand level, then extend your arms back to starting position.

trx row.png

TRX Row (1:46)

  1. Hold the TRX strap with arms at approximately shoulder width.

  2. Lean body backward, maintaining arms to chest at approximately 90 degrees, and place feet forward to secure heels on the floor.

  3. Pull your body up with arms by bending the elbows, reach your chest towards hand level. Maintain a neutral spine with your chest up.

  4. Extend your arms slowly, return to the starting position.

plank _ TRX Plank_ TRX Plank Crunch.png

TRX Plank 30s (2:40)

  1. Adjust TRX at approximately mid-calf height, Place feet onto TRX and set to a prone position.

  2. Place hands and elbows on the floor at shoulder width. Align elbows directly below the shoulder and maintain elbows at 90 degrees.

  3. Placing feet together and maintaining the body as a straight line, and holding position stably for a set period of time.

TRX Squat_TRX Split Squat_TRX Bulgarian Squat.png

TRX Split Squat (3:26)

  1. Split feet about 1 meter forward and backward apart, at the width of your shoulder. Align hip, knee, and 2nd and 3rd toe with feet pointing forward.

  2. Squat down by bending both legs together, the shin of the front leg approximately aligned perpendicular to the floor, the thigh of the back leg aligned with the torso.

  3. Stand up with extended legs, return to the starting position.

Push-up_Knee Push-up_TRX Push-Up.png

Push-up (4:14)

  1. Place hands on the floor slightly wider than shoulder width.

  2. Maintain a push up position with extended arms while maintaining a neutral spine and straight body alignment.

  3. Lower the body by bending elbows and maintaining a neutral spine, then reach your chest towards hand level.

  4. Extend arms back to the starting position.

TRX Shoulder Fly.png

TRX Shoulder Fly (5:03) 

  1. Hold the TRX strap with arms approximately shoulder width.

  2. Maintain tension at the strap, lean body back with extended arms, and place feet forward to secure heels on the floor. Keep your chest up and look up, maintain a neutral spine throughout the exercise.

  3. Open the chest by flexing the shoulders to the sides, until both arms are aligned with the shoulder, bring your body up while maintaining tension at the strap.

  4. Slowly return to the starting position.

trx mountain climber.png

TRX Mountain Climber (5:50)

  1. Adjust TRX strap at approximately mid-calf height, then place feet onto the strap.

  2. Place hands on the floor at shoulder width, keeping a push up posture with extended arms.

  3. Maintain a neutral spine and straight body alignment, then bring one knee into the chest while maintaining the other leg extended.

  4. The hip will hinge slightly but minimise pelvic tilting and dropping. Return to the starting position and switch legs alternatively.

Level 3
TRX level 3.png

30s / Exercise
Repeat the exercise set for 4 times. 

trx squat.png

TRX Squat (0:17)

  1. Hold the TRX strap at approximately chest level, place feet at shoulder width and pointing forward or slightly outwards.

  2. Keep tension at the strap and hold it for easier balance.

  3. Squat down by flexing knee and hip together, with your chest up while looking forward.

  4. Maintain the center of mass at the midfoot, engaging core muscle to maintain a neutral spine.

  5. Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.

trx press up.png

TRX Press-up (1:10)

  1. Hold the TRX strap with arms slightly wider than shoulder width.

  2. Place feet backward and chest facing downward. Maintain a neutral spine to a push up posture, then lower the body by bending elbows and tightening the core.

  3. Reach your chest towards the hand level, then extend your arms back to starting position.

trx row.png

TRX Row (1:57)

  1. Hold the TRX strap with arms at approximately shoulder width.

  2. Lean body backward, maintaining arms to chest at approximately 90 degrees, and place feet forward to secure heels on the floor.

  3. Pull your body up with arms by bending the elbows, reach your chest towards hand level. Maintain a neutral spine with your chest up.

  4. Extend your arms slowly, return to the starting position.

plank _ TRX Plank_ TRX Plank Crunch.png

TRX Plank Crunch (2:50)

  1. Adjust TRX strap at approximately mid-calf height, place feet onto strap and set to a prone position.

  2. Place hands and elbows on the floor at shoulder width, Align elbows directly below the shoulder and maintain at 90 degrees.

  3. Place the feet together and maintain the body in a straight line. Then bring the hip up and crunch knees into the chest.

  4. Slowly extend the legs backward with control, return to the starting position.

TRX Squat_TRX Split Squat_TRX Bulgarian Squat.png

TRX Bulgarian Squat (3:47)

  1. Set the TRX strap to a single handle, then place the back foot onto the strap.

  2. Maintain the strap vertical to the floor and step the front leg forward until reaching the desirable split position. Align hip, knee, and 2nd and 3rd toe while keeping your feet pointing forward.

  3. Squat down by bending the front leg and keeping the balance of the body and the back leg. Align the shin of your front leg approximately perpendicular to the floor, and align the thigh of the rear leg with your torso.

  4. Squat back up while maintaining body balance and back foot supported on the strap.

trx press up.png

TRX Press-up (4:33)

  1. Hold the TRX strap with arms slightly wider than shoulder width.

  2. Place feet backward and chest facing downward. Maintain a neutral spine to a push up posture, then lower the body by bending elbows and tightening the core.

  3. Reach your chest towards the hand level, then extend your arms back to starting position.

TRX Shoulder Fly.png

TRX Shoulder Fly (5:20)

  1. Hold the TRX strap with arms approximately shoulder width.

  2. Maintain tension at the strap, lean body back with extended arms, and place feet forward to secure heels on the floor. Keep your chest up and look up, maintain a neutral spine throughout the exercise.

  3. Open the chest by flexing the shoulders to the sides, until both arms are aligned with the shoulder, bring your body up while maintaining tension at the strap.

  4. Slowly return to the starting position.

trx mountain climber.png

TRX Mountain Climber (6:08)

  1. Adjust TRX strap at approximately mid-calf height, then place feet onto the strap.

  2. Place hands on the floor at shoulder width, keeping a push up posture with extended arms.

  3. Maintain a neutral spine and straight body alignment, then bring one knee into the chest while maintaining the other leg extended.

  4. The hip will hinge slightly but minimise pelvic tilting and dropping. Return to the starting position and switch legs alternatively.

TRX level 3.png
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the Environmental Protection Department and

The University of Hong Kong

No. 50 Kotewall Road, Mid-Levels, Hong Kong

(temporarily closed until further notice)

lfseec@hku.hk

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