Leave your four walls behind and embrace the (slightly) warmer weather with this five-move TRX circuit.
We asked TRX trainer Tom Cuff-Burnett for a simple session that will get your full body firing on all cylinders.
- Do 10 reps of each exercise.
- Take minimal rest between moves.
- Rest for 90 secs at the end of the round.
- Aim for 4-5 rounds in total.
How to adjust your straps
Short – Pull the yellow tabs up until they are at the top, just below the bottom of the equaliser loop.
Ultra-short – Follow instructions for ‘Short’ straps as above, then pull the outside strap up to create an extra loop.
Mid-length – Pull down on the black buckles with thumb and forefinger so the yellow tabs rest halfway between the top and bottom of the straps.
Long – Pull the black buckles down until the rubber handles are resting just below the kneecap, and the foot cradles hang at mid-shin height.
1a. TRX Suspended Lunge
- Adjust your straps to a ‘long’ position and place one foot in both foot cradles.
- Hop forward so you are facing away from the anchor point and there is some tension in the straps.
- Bend at the knee on your standing leg to slowly lower your back knee towards the ground, keeping weight in the heel.
- Gently grace the floor with your kneecap, then drive up through the standing leg to return to an upright position.
1b. TRX Press-Up Pike
- Set your straps to ‘long’ and come down to all-fours, facing away from the anchor point, then place both feet in the foot cradles behind you.
- Set your hands outside shoulder-width apart as you would for a normal push-up and shuffle your knees forward so some tension comes on in the straps.
- Lift up into a high plank position, then continue to drive your hips up and above your shoulders, while tucking the head and looking back towards your toes (Pike).
- Return to high plank position, then lower the chest down towards the floor for the press-up portion of the move (if you need to regress this part, place your knees on the floor to make it a Box Press-Up).
1c. TRX Low Row
- With the straps at ‘short’ length, hold the rubber handles and walk your feet towards your anchor point, then lean back so your arms are fully extended.
- Keep the palms facing forward in an overhand grip position, then as you pull your chest up to your hands, twist the handles so your palms end up facing inwards at the top of the row.
- Squeeze the shoulder blades at the top, then lower back to the start position.
1d. TRX Y-Fly
- Adjust your straps to ‘mid’ or ‘long’ for this one, then face your anchor point and lean back, holding the rubber handles so your palms are facing down towards the floor.
- Pull back with your shoulders and upper back to lift the arms into a ‘Y’ position above the head, avoiding any slackening of the straps at the top of the movement.
- Lower back down to the start position, being sure to keep your arms straight and hips locked throughout the movement.
1e. TRX Pistol Squat
- Set your straps to ‘ultra short’ and face your anchor point.
- Centre one leg and lift the other out in front of you, then drop into the heel on the standing leg until your hip crease is below your knee.
- Drive up through the heel (pull on the straps for assistance) to return to standing.
TRX Suspension Trainers provide world-class training for everyone, regardless of fitness level. To find the right straps for you, visit trxtraining.co.uk