Whatever your fitness level, you must have seen the TRX, otherwise called suspension training.
The TRX allows you to engage in unlimited movements in all three planes of motion and it’s an exceptionally versatile piece of equipment for elite athletes, fitness enthusiasts and even people wanting to exercise for the first time.
I love to train my clients with it! It’s main advantages are:
1. You are able to complete an endless number of exercises with a single tool
2. You can adjust your body position to add or decrease resistance
3. It is portable. You can easily set it up and use it anywhere you want
4. It allows you to deliberately change your centre of gravity, which challenges your muscles and resembles the same assymetrical loading you encounter in your everyday tasks
6. It develops and challenges mobility and stability throughout the body
Below are my favourite TRX exercises for a full-body workout:
Squat with a pull
Stand away facing the anchor point and get into a position ready to squat. Feet shoulder width apart, bend down. Don’t bend your knees more than 90 degrees, keep your knees in line with your toes and don’t let knees get past your toes. Keep your chest lifted. After you squat down, pull a little on the handles and get into an upright position. Repeat. This is a great exercise to warm up.
This exercise helps you build a strong back! Stand facing the anchor point. The further away your feet are, the more upright your stance, which makes the exercise easier. Start with arms straight and pull on the handles to bring your body into an upright position. Make sure your elbows stay close to your sides as you pull.
If you want to make it harder, stand closer to the anchor point, so the angle when you lower down gets bigger.
Chest press (outside grip)
Face away from the anchor point, grab the outside of the handles and lean forward about 45 degrees, with your arms straight. Bend your arms to a pushup position, making sure your elbows stay close to your core. Push back up. Keep your back straight at all times, don’t let your lower back drop.
T-deltoid raise (reverse flyes)
This exercise is fantastic if you spend a lot of time in front of a computer, as it helps strengthen your rhomboid muscles in your upper back and thus avoid the hunched position from sitting long hours. Position your body away from the anchor point, with your palms facing each other and start with your arms straight. Abduct your arms parallel to your shoulders, which will bring you in an upright position with your arms open on either side. Lower yourself back down and repeat.
If you want to make it harder, try getting on your heels.
A barebone muscle-building exercise that needs to be included in nearly every program. If your upper back is hunched though (kyphotic posture), don’t do a lot of pushups. Instead, focus on strengthening your back muscles. For this exercise, start from a high plank position, with your feet secured in the handles. Lower your body by bending your arms and then push yourself back up. Make sure you don’t let your lower back arch and don’t flare your arms. Letting your arms pop out to 90 degrees is tough on your shoulders. Instead of forming a “T” with the arms and body, keep your elbows tucked closer at about a 20- to 40-degree angle to your torso.
If you want to make it harder, try adding a knee tuck in the end.
Single leg squat
Great exercise to target your quads, glutes, hamstrings and calves. It basically works the entire lower body Place your foot in both handles, facing away from the anchor point. Get your working leg away from the handles so that you have enough room to bend down into a lunge position. As you lower down, keep your knee in line with your toe, don’t let your knee get past your toe and keep your abs and back engaged throughout. Push back up and repeat.
This exercise works your glutes. Lie down supine facing the handles and secure your feet in them. Push both hips up, hold for a second or two, then lower back down. Repeat.
This is a dynamic movement, so make sure you have mastered the squat before you try it. Hold the handles, squat down and then explosively jump up! For added difficulty, you can add ankle weights or wear a weighted vest.
This exercise works the back of your legs. Lie down facing the handles and secure your feet in them. Push both hips up, simultaneously pulling your heels towards your buttocks. Lower back down and repeat. You will feel your hamstrings burning.
Face away from the anchor point and start with arms straight. Bend your elbows, making sure you are keeping them close together as you are lowering down. If you’re doing it right, you should be feeling the back of your arms working.
This exercise works the front of your arms. Start by facing the anchor point, with your arms straight and facing your body. Keeping your elbows high, pull yourself up. Lower back down and repeat.
Hope you enjoy trying out some of these exercises!