Tired of lifting dumbbells or swinging kettlebells? Take a break from the weights with the TRX.
The TRX Training System is one of the unique training tools available to Elite Sport & Fitness members. Scalable to any fitness or strength level, TRX workout provides a challenge for everyone, whether it’s your first time on the suspension trainer or you’re a seasoned TRXer.
This week’s #workoutchallenge will help you build functional strength, develop a strong core and tone your entire body. Perfect for a day you need a quite workout!
Perform each exercise for 60-seconds with 60-seconds rest in between each exercise. More advanced? Try performing each exercise for 60-seconds with a 30-second rest in between.
When you are finished with all five exercises, repeat the entire sequence, for a perfect 15-minute workout.
TRX Hamstring Curls
- Lay on your back with your heels in the foot cradles, directly under the anchorpoint.
- Press your heels down and brace your core to lift your hips up. Imagine your are performing a plank on your back.
- Use your hamstrings to bend your knees and pull your heels in toward your butt.
- Engage your core the entire time.
- Send your heels back to the start position in one slow and controlled motion.
- Stand facing the anchor with feet hip-width apart.
- Grasp the TRX and extend arms overhead into a “Y”, palms facing.
- Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch.
- Leading with hips, pull your body back up to stand, spreading arms back into a “Y” as you do.
- You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement.
- Stand facing the TRX Suspension Trainer with the handles in your hands and some tension on the straps.
- Keep your weight in your heels and focus on engaging your core as if you were performing a standing plank.
- Lower your hips down and back until your knees are bent just below 90 degrees.
- Keep your chest up, engage your core and drive your knees out as you go down.
- Drive through your heels and extend your hips to stand back up.
More Advanced? Try centering one foot with the anchor point and performing a single-leg squat. Just remember to switch side the second time through.
TRX Bicep Curl
- Face toward the TRX anchor point and grab one handle in each hand, palms facing.
- Lean all the way back until your arms are extended and the strap is taut.
- To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so.
- Stand facing the anchor point and hold handles with your palms facing each other.
- Lift one leg so that your thigh is parallel to the ground and your knee is bent to 90-degrees.
- Drive your leg back and lunge down until the thigh of your working leg is parallel with the ground.
- Drive through your heel and squeeze your glutes to stand up.
TRX Lateral Lunge
- Stand to the side of anchor point with your right foot inside one handle and your left foot planted on the ground.
- Bend one knee and squat as deeply as is comfortable, keeping other leg straight.
- Return to start position by driving through hips and pulling lightly with arms.
- Face away from the anchor and slip your toes into the stirrups so that feet face downwards.
- Just as you would with a regular plank, lift your upper body up onto forearms.
- Challenge yourself to hold the position as long as you can without compromising your form.