The TRX is an easy-to-use tool that can yield great results when used correctly. It's one of the most versatile pieces of training equipment, and it can develop strength, power, endurance and flexibility.
1. Overhead Squats
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Face the anchor point with your arms extended overhead in a "Y" position. The backs of your hands should be pressing into the straps.
Initiate the movement by lowering yourself down and back into a squat position. Keep your chest up and abs braced, and push your butt back as you focus on opening your knees. Keep your head neutral and eyes looking forward throughout the movement.
Squat down as low as you can without breaking form. Return to the starting position by driving your hips and standing tall. Your arms should remain engaged and overhead the entire time.
2. Inverted Rows
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Face the anchor point and grab the handles with a neutral grip. With tension in the straps and your arms straight, walk your feet toward the anchor so your body is close to a 45-degree angle.
Pull your body toward the anchor point. Once your hands are in line with your chest, slowly return to the starting position. Keep your shoulders down and back throughout the movement.
Note: The further you walk your feet, the more challenging the exercise will be.
3. Jump Lunges
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Stand in a split squat or lunge position while holding the straps with a slight bend in your elbows. Keep your torso vertical, bend your knees, and lower your body towards the ground.
Explode up by jumping and pressing your hands down into the straps to engage the upper body. While in the air, alternate your legs so you land with the opposite leg in front. Land under control on the balls of your feet.
4. Atomic Push-Ups
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Get into a push-up position with your feet in the cradles of the handles. Keep your torso braced and your spine neutral. Begin the movement with a traditional push-up motion. Keep your elbows at about a 45-degree angle.
As you return to the top position, tuck both knees in towards your chest. As you extend your legs back out, go back down into the next push-up. Continue this pattern.
5. One-Leg Burpees
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Face away from the anchor point. Get into a push-up position with one foot suspended in the cradle of a strap. Attempt to keep the free foot (the one not in a strap) off the ground when you extend the leg.
Perform a push-up and then jump your free foot toward your hands. Stand up and perform a single-leg jump while extending your hands overhead. Keep pressure into the handle with your back foot throughout the movement.
Workout Details
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Beginners should aim to complete the circuit 2 to 3 times. Those with more experience can work up to 4 or 5 rounds.
Another option is to work out for time. Anywhere from 20 to 30 minutes is suggested for this routine. Start the timer and complete as many rounds as possible.
Note:Don't give 100 percent effort from the start, as you'll likely struggle to maintain this intensity. Aim for a consistent intensity in the 75- to 80-percent range.
TRX Benefits
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Doug Balzarini
Author Bio 8 of 9
Doug Balzarini is a personal trainer, fitness writer and creator of DB Strength. He's currently offering his services in Beverly, Mass., at Iron Village Strength & Conditioning.
Doug has several certifications, ranging from MMA to CrossFit. You can find out more on his website, DBstrength.com.
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