BY MADISON SKAKLE
You asked for TRX, and I’m delivering it! I’m sharing all the reasons why TRX is an amazing workout, and also my favorite 15-minute total-body workout using TRX suspension training.
Here’s the number-1 reason why I love TRX suspension training: you can literally do this workout anywhere. It’s lightweight, scalable and portable and can easily be utilized in a gym, at your home, in your hotel room or even outside. The TRX suspension training system utilizes body weight and gravity to create an awesome workout that can be low-impact, high-impact, total-body, upper-body and much more.
How was the TRX system created? It was actually created in the US Navy SEALs to help develop balance, flexibility, and core strength all at the same time. The creator wanted to help his teammates keep exercising when deployed. Now his idea is a revolutionary workout that is utilized for functional training for military special ops, law enforcement, firefighters and athletic training (such as Major League Baseball teams, NFL players, and UFC fighters). You can do it, too! It’s created for all levels and can be as intense as you want it to be.
Here is the breakdown of a beginner TRX workout to start with:
- Warm-up: Make sure you warm up for 3 to 5 minutes with jogging in place, jump rope, stationary squats, alternating lunges and arm circles.
- Push Ups: The first TRX move we start with is the push-up, because it’s a great total-body move. Make sure your shoulders are away from your ears and relaxed down. Keep your core in tight, and abs engaged the entire time. Don’t forget about your lower body, by making sure it’s straight and strong, specifically engaging your glutes. Do 25 pushups slow and controlled. Go down to a count of 4 and up to a count of 4. This workout isn’t about pumping through; it’s about focusing on your form and utilizing your muscles in a controlled way.
- Flies: From your push-up position, you are going to turn around, so your stomach is facing the ceiling. Just as with the push-ups, keep your body in a straight line and the core strong, palms facing in. And then open your elbows back, squeezing behind the shoulder blades, bringing your body back to the starting position. Do 25 flies in slow counts (open to a count of 4 and close to a count of 4).
- Lunges: You may need to adjust the TRX for this one by making the straps lower to the ground, but everybody is different, so do what is right for you. Place your right foot into the strap, facing away from the strap, and then bring your left foot forward into a lunge position. Make sure you left knee does not go over your left toe. Your upper body will be straight up, belly to spine and shoulders relaxed. Hold a pulsing lunge on this side for 45 seconds and then switch to the other side.
- Planks: Put both feet into the straps (there isn’t really a super-graceful way to do this) and then walk your hands out into a plank position. Your wrists need to be under your shoulders, your back needs to be straight and strong, and glutes engaged. Hold the plank for 1 minute (or as long as you can with good form).
- Repeat the push-up, fly, lunge and plank one more time. Or you can keep going and aim for a total of 4 times through!
If you’re interested in the TRX, definitely check out your local gyms, because most gyms have a few TRXs installed. Additionally, the TRX can be purchased online for anywhere between $40 and $199, depending on what system you buy. I own one and consider it a great investment!
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