You may have noticed a pair of yellow straps hanging from the ceiling of your gym. The TRX Suspension Training equipment is designed for body-weight resistance exercises to build strength, balance, and flexibility. Rather than lifting weights, your own body weight serves as resistance when using the TRX training tool.
Most of the exercises on the TRX system can be tailored to make them more or less challenging, making it an ideal training system for those who are beginners to those who are more advanced physically.
Schedule two to three TRX workouts into your week, with a day off in between each session. A full-body TRX workout will take about 15 to 20 minutes. Complete two sets of 12 to 15 reps of each exercise and take a 30-second break between each set and exercise.
TRX Chest Press
The TRX Chest Press develops strength in your chest, shoulders, triceps and abdominals. It also improves shoulder stability.
Hold the TRX grips in each hand while facing away from the system's anchor point. Get into an inclined push-up position by leaning forward to about 45 degrees, holding up your body weight with your arms fully extended out front of you. Your feet should be positioned directly under the anchor point. Keep your thighs and torso in a straight line throughout the exercise by contracting your core. Bend your elbows to lower your torso under your chest becomes even with your hands, and then press against the handles and extend your arms to return to the starting position.
To make the exercise easier, move your feet slightly forward so that you're positioned at less of an incline. To make the exercise more challenging, move your feet backward so that you're performing the push-up while closer to horizontal.
The TRX Squat builds strength in the glutes, quadriceps and calves.
Hold the TRX grips in each hand while standing below the system's anchor point. Step backward so that you're a few feet away from the anchor point and position your feet to hip-width apart. Bend your elbows to 90 degrees and tuck your elbows against the sides of your torso. Push your hips back and bend your knees to lower toward the floor until your thighs are parallel to the ground. As you lower, allow your arms to extend out in front of you. As you rise up, tuck your elbows back into your torso.
To make the squat easier, move your feet back, so that you're positioned further away from the anchor point. To make the exercise more challenging, set your feet closer to the anchor point.
TRX Low Row
The TRX Low Row exercise builds strength in the latissimus dorsi of the back and the biceps in the upper arms. It also challenges the glutes and lower back as you hold yourself into position.
Grab each of the TRX handles and then lean backward so that the straps are taught, your arms are straight, and your body is reclined at an angle. Your torso and thighs should create a straight line. Holding your body straight, pull your torso up to the handles until the handles are level with your chest. Extend your arms to return to a reclined position.
To make the low row easier, move your feet back, away from the anchor point so that you're standing up straighter. To make it more challenging, move your feet more forward so that you perform the exercise in a position closer to horizontal.
The TRX Lunge targets the glutes, quadriceps and calves. It also improves balance and stability.
Stand just in front of the anchor point and place all your weight on your right foot. Bend your left knee so that your foot is held up off the floor. Loop both of the TRX handles around the ball of your left foot so that it's suspended and then carefully turn to face away from the anchor point. In this staggered stance, both knees should be pointed forward. Bend your right knee to lower your hips toward the floor as your suspended leg drives backward. Continue until your lead knee is bent to 90 degrees and then straighten your knee to return to a standing position. Once you're finished with all the reps, switch legs.
Make the TRX Lunge more challenging by performing the exercise more explosively. To make it easier, set a chair beside you to hold onto while you perform the exercise.
TRX Leg Curl
The TRX Leg Curl builds strength in the glutes, hamstrings and lower back.
Lie on your back on the floor with your legs extended and heels placed inside of each of the TRX handles. Lift your hips off the floor to create a straight line with your torso and thighs to get into starting position. Pull your heels toward your butt. Then, extend your legs until your thighs and torso return to a straight line.
Make the exercise easier by lying closer under the anchor point of the system. Make it more challenging by lying further away from the anchor point.