TRX Suspension Training – a full body workout at home
Gym fads come and go but one training technique that has been doing the rounds over the past few years is TRX training, and it looks as though it is here to stay thanks to its fast results and overall body toning.
Developed by Randy Hetrick a Navy SEALs commando, TRX training, otherwise known as suspension training, uses a system of suspended straps and cords to allow you to work against the resistance of your own body weight. Rather than using a range of different weights and machines in the gym to build muscle, it’s all about using your own body weight and strength to increase core stability and power.
As a form of strength and resistance training, a TRX workout has many benefits, including:
- Increasing balance
- Increasing flexibility,
- Improving muscular endurance
- Strengthening core stability
- Defining muscles
A TRX workout delivers a full body workout, with hundreds of different exercises to ensure your workout stays varied and interesting. Another great thing about TRX training is that you control the intensity of your workout by simply adjusting your body position to increase or decrease resistance. The greater the incline of your body, the greater the intensity. Beginners may want to keep their feet close to the body to start with, but to continue to push yourself you can gradually move your feet away from your body to increase the challenge.
Alongside providing a diverse and effective workout, one of the other major benefits of TRX training is that the equipment is really portable so you can do your workout almost anywhere. You don’t have to hit the gym to get a full boy workout; you can fit in a TRX workout at home. The TRX Home Suspension Trainer Kit is a great starter pack and offers a complete body workout and has videos so you can see how the pros do it. Here are a few TRX exercises that will help build core strength, tone and define your upper body and increase power in your lower body:
CORE:
TRX plank – facing the floor,hook your feet into the two TRX handles. Walk your hands forwards and push up from the ground so that your arms are fully extended. Engage your core tummy muscles and hold for 30 seconds. Rest and repeat.
TRX crunch and curl – Sit down with bent knees facing the TRX. Grab the handles with an underhand grip, lie back keeping your knees bent and extend your arms upwards. Lift yourself upwards whilst also curling your arms towards you shoulders. Lower back down and repeat. This is a great exercise for toning your biceps and your core simultaneously
UPPER BODY:
TRX push-ups – stand with your back to the TRX and grab the handles. Pull in front of you body to chest height and extend your arms. Lower your chest to the handles in a push-up movement and press arms back to the start position. For one set, repeat for around 30.
TRX rows – stand facing the TRX and grab both the handles. Lean backwards so your body is tilted and your arms are fully extended. Working against your own body weight pull yourself upwards, bending your elbows as you move. Return to starting position and repeat 10 to 15 times. To make this more challenging, move your feet further away from your body – this will increase the resistance.
LOWER BODY:
TRX Squats – stand with your legs hip distance apart, with your arms raised forward in front of your body grasp a medium-length TRX with both hands. With both palms facing inwards, squat as low as you can, putting your body weight onto your heels and raise your arms upwards. Return to standing position and repeat. Start off with three reps of ten squats.
TRX Lunge – stand facing away from the TRX in a standard lunge starting position. Hook your back foot into both of the TRX handles and place your hands on your hips. In a smooth downward movement, bend your knees into a lunge and push upwards to the starting position.
