Build muscle and burn fat with this this full-body TRX workout.
When the weights room isn’t an option, suspension training provides the perfect alternative.
“TRX utilises a huge amount of muscle integration, which means more muscles are working together for a better tone and calorie burn, as well as increased strength and often reduced injury risk,” says TRX Senior Master Trainer Matt Gleed.
“All the exercises require a high level of core control, too, so the physique benefits are clear.
“TRX training allows your whole body to strengthen as a unit, and while the larger muscles are the main targets, your smaller, stabilising muscles are also being engaged. That means that by developing your entire body, you’re reducing any weak points in the system and improving both efficiency and movement.”
Do each move for 45 secs and take 15 mins rest between moves. Rest for 60-90 secs at the end of the round and repeat 3-4 times.
1a. TRX Chest Press
- Stand facing away from the anchor.
- Grip the handles and extend your arms out in front at shoulder height, while keeping the weight in the balls of your feet.
- Lower your chest towards the ground and bend your elbows at 90 degrees.
- Press back up, maintaining body alignment.
- Make the move harder by moving your feet closer to the anchor so you’re in a more horizontal position.
1b. TRX Split Squat
- Stand facing away from the anchor, with straps hanging low to the floor.
- Put one foot in the handle, the other foot out in front, to assume an elevated lunge position.
- Sink down with both knees, making sure your feet are wide enough so the front knee doesn’t extend beyond your front foot.
- Push back up and repeat.
1c. TRX Bicep Curl
- Stand facing the anchor.
- Lean back with arms straight and keep your palms facing up.
- Curl and pull your hands towards your temples, keeping elbows high and aligned with your shoulders.
- Return to the start position, maintaining body alignment.
1d. TRX Mountain Climber
- Get into a press-up position, facing away from the anchor.
- Place both feet in the handles.
- Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged.
- Bring your left knee to your left elbow, then return to your starting position. Bring the right knee to your right elbow. That’s one rep.
- Pick up the pace (maintaining control) for added intensity.
1e. TRX Low Row
- Stand facing the anchor.
- Grab the handles and lean back with arms straight, palms facing down.
- Squeeze your shoulder blades together, keeping elbows pulled into your sides and move your body up towards the anchor point.
- Return with control, maintaining body alignment.
1f. TRX Press-Up
- Assume a press-up position, with your hands under your shoulders and feet hooked into the straps.
- Make sure your whole body is aligned – with a straight line from your shoulders to your heels.
- Keep your elbows tucked in as you lower your chest to the floor.
- Lower with control, then explosively press back up.