Saturday, September 5, 2020

10 TRX Workouts: Complete Guide To A Total-Body Workout

 

TRX Workout

10 TRX Workouts

TRX (Total Resistance eXercise) is a versatile piece of equipment that uses suspension straps to leverage body weight for resistance training. Here are 10 TRX workouts targeting different muscle groups:

  1. TRX Rows:

    • Adjust the TRX straps to mid-length.
    • Grab the handles and lean back with arms extended.
    • Pull yourself up until your hands are at chest height.
    • Lower yourself back down with control.
    • Target: Back, biceps, and core.
  2. TRX Chest Press:

    • Adjust the straps to mid-calf length.
    • Stand facing away from the anchor point with arms extended.
    • Lean forward, bending elbows to lower chest towards the handles.
    • Push back up to the starting position.
    • Target: Chest, shoulders, and triceps.
  3. TRX Squats:

    • Shorten the straps to mid-calf length.
    • Hold the handles with arms extended, facing the anchor point.
    • Lower into a squat position, keeping the knees behind the toes.
    • Push through the heels to return to the starting position.
    • Target: Quadriceps, glutes, hamstrings, and core.
  4. TRX Lunges:

    • Adjust the straps to mid-calf length.
    • Hold the handles with arms extended, facing away from the anchor point.
    • Step one foot back into a lunge position, keeping the front knee aligned with the ankle.
    • Push through the front heel to return to the starting position.
    • Target: Quadriceps, glutes, hamstrings, and core.
  5. TRX Pike:

    • Lengthen the straps to full length.
    • Place feet in the foot cradles, facing down.
    • Start in a plank position with hands under shoulders.
    • Engage the core and lift the hips, bringing the body into an inverted V position.
    • Lower back down to plank position with control.
    • Target: Core, shoulders, and upper body.
  6. TRX Mountain Climbers:

    • Lengthen the straps to full length.
    • Start in a plank position with feet in the foot cradles.
    • Alternate driving knees towards the chest in a running motion.
    • Keep the core engaged and maintain a stable plank position.
    • Target: Core, shoulders, and cardio.
  7. TRX Bicep Curls:

    • Adjust the straps to mid-length.
    • Stand facing the anchor point with arms extended, palms facing up.
    • Curl the handles towards the shoulders, keeping elbows stable.
    • Lower back down with control.
    • Target: Biceps and forearms.
  8. TRX Tricep Extensions:

    • Adjust the straps to mid-length.
    • Stand facing away from the anchor point with arms extended overhead.
    • Lean forward, bending elbows to lower hands towards the forehead.
    • Straighten arms to return to the starting position.
    • Target: Triceps and shoulders.
  9. TRX Side Planks:

    • Shorten the straps to mid-calf length.
    • Lie on one side and place one foot in the foot cradle, with the other foot stacked on top.
    • Prop yourself up on the elbow, forming a straight line from head to heels.
    • Hold for the desired duration, then switch sides.
    • Target: Obliques, core, and shoulders.
  10. TRX Atomic Push-Ups:

    • Lengthen the straps to full length.
    • Start in a push-up position with feet in the foot cradles.
    • Perform a push-up, then immediately drive knees towards the chest.
    • Return to the starting position and repeat.
    • Target: Chest, shoulders, triceps, and core.

Remember to adjust the TRX straps to the appropriate length for each exercise and maintain proper form throughout the movements to maximize effectiveness and minimize the risk of injury. As with any workout program, it's essential to consult with a healthcare professional or fitness expert before starting, especially if you have any underlying health concerns or injuries.


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