Bodyweight-only fitness routines are more popular than ever and the TRX training system
has become a firm favourite in gyms worldwide. Increase the intensity of your bodyweight training routine and start transforming your body!
If you’ve never heard of suspension training or used it before, you might be thinking “what even
is TRX?”…don’t worry, we’ve got you covered.
TRX stands for Total-body Resistance eXercise
. It was invented by a navy seal and was originally used by the military as a form of strength conditioning. And they sure know something about strength training. TRX have rocked the fitness industry so much that you’ll now see them hanging in almost every gym and even outside in local parks!
Not only is TRX a fantastic way to do some intense fitness training, it’s also great way to get some much-needed fresh air and as an added bonus, it’s great for people-watching too!
So how does it work?
Simply using gravity and your own bodyweight, these two connected nylon straps create a fun yet challenging exercise that will help raise your heart rate, get you sweating, build strength, increase balance and enhance core stability, all at the same time. Genius!
Not only are the TRX workouts extremely convenient (the straps are portable, lightweight and you’ll be able to use them almost anywhere), they’re also ideal for people of all fitness levels, as the exercises you choose to perform can easily be manipulated to suit the level of each user. So really, there’s no excuse to not use TRX in your next workout!
Ready to make the TRX part of your next routine?
Why not give these simple circuit moves a try for a great total body workout that will get you huffing and puffing in no-time!
We would suggest performing 8-10 reps of each exercise with minimal rest between each exercise. Have a little rest for a minute or two between the circuits and aim to complete a total of 4 circuits in total. Good luck!
- Lower the straps so they are roughly 6-12 inches off the floor
- Hook your toes through the bottom straps so that the tops of your feet face the floor
- Lift your body up so your weight rests on the palms of your hands and you are in a push-up position
- Keeping your core tight, bend your elbows to lower your chest between your hands
- You’ll feel your chest and shoulders working as you press back up to the start position
- Repeat ‘til you can’t do any more!
- Imagine that you’re in a vertical plank position
- Keep your back neutral and your abs nice and tight
- Make sure your palms are facing inwards throughout the extension and your wrists remaining neutral
- Activate your upper back by rolling your shoulders back - you want to feel your upper back working as you perform this movement
- Keep your elbows in and slowly pull yourself up towards the TRX’s pivot point, keeping your body rigid and controlled
- Once you reach the finishing position at the top, hold it for a few seconds and then slowly lower yourself back towards the ground
- Stand facing away anchor point and grab the straps with an overhand grip
- Stretch your arms straight out in front of you and keep them shoulder-width apart
- Bend your elbows to lower your body toward the floor until hands are in line with your ears—this is when you’ll start to feel those triceps burn as you push yourself back up to the starting position
- Repeat as many as possible!
- Face toward the TRX anchor point and grab one handle in each hand with your palms facing up
- Lean all the way back until your arms are extended and the strap is pulled tight
- To activate your biceps, bend elbows (without letting them drop) and pull yourself up until the hands end up outside of your ears
- Slowly lower yourself back to the starting position
- Keep going until you feel the burn!
- Start by standing straight, holding the handles one in each hand, palms facing each other, ensuring the strap is nice and tight
- Imagine you’re about to sit in a chair, tilt hips back slightly pushing out your bottom and slowly lower yourself towards the ground
- Maintain a neutral spine and make sure your knees aren’t ahead of your feet or folding inwards
- The TRX bands allow you to get down deep into the squat so make the most of it and show us how low you can go!
- Use your glutes and quads to power back up to a standing position then repeat
- Take your squat to the next level by lowering as normal and jumping up, keeping the bands taut and using them as support. Land light into your next squat.
Is fitness more than just a hobby for you? Make a career out of being in the gym by training to become a personal trainer!
Find out about our personal training courses here
- Facing away from the anchor point, place your left foot in both TRX straps so the top of your foot is cradled in the straps
- Plant your right foot firmly on the ground
- Lower yourself down into a lunge position as you extend the left leg behind you, without losing the bend in your knee, aiming for a 90˚ angle
- Return to starting position concentrating on using the heel on the front foot to push yourself back up
- You’ll feel your lower body and abs working hard throughout this movement
- Be sure to repeat the exercise on the other side