If you want to be an unstoppable athlete, you need a strong, powerful and agile lower body. It'll help you move faster, jump higher, and blow past your opponents. It'll also give you a leg up on the competition at the Men's Health Urbanathlon, a 10-to-12-mile run that's filled with tough obstacles like swaying cargo nets, stadium steps, and police barricades. So how do you build a superior lower body? TRX lunges and TRX hip presses, says Pete Holman, PT, C.S.C.S., director of Rip Training at TRX, who included both moves in the leg-burning fitness challenge shown above.
"The lunge is a foundational movement pattern which must be mastered if you want to run harder and longer," he says. "Doing it with one leg suspended in a TRX emphasizes any strength or balance asymmetries between sides, so you know what leg you need to train more."
As for the hip press, it improves your hamstring and glute strength -- two areas that are often underdeveloped, explains Holman. "The TRX will cause your feet to want to 'float' away from you. You must force more hamstring activation in order to keep your knees at a 90-degree angle," he says. (Do these Fat-Blasting Cardio Combos just once, and you'll rethink cardio forever.)
Are you ready to try the challenge? Here's how it works: Complete 40 TRX lunges on your left leg. When you're finished, perform 40 more reps on your right leg. Rest for one minute, and then do 40 reps of the TRX hip press. If you can't complete 40 reps of each move, perform as many as you can in a row with perfect form. When you're finished, add up the total number of reps you performed of the left lunge, the right lunge, and the hip press. Your goal: 120 reps. What was your score? Let us know in the comments below.
Didn't reach 120 reps? Click here to get a full TRX Urbanathlon training plan. It'll prepare your lower body for race day and get you in the best shape of your life.