TRX Suspension Training ® Workout

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TRX Suspension Training ® Workout

Improve your total body strength, balance, flexibility and joint range-of-motion with this interesting workout that harnesses the resistance of your own body weight and gravity using the portable TRX Suspension Training system ®.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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TRX ® Side-straddle Golf Swings

This is an active warm-up; perform 12-15 repetitions of the movement for each side of the body.

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TRX ® Assisted Side Lunge with Arm Raise

This is an active warm-up to prepare the body for exercise; perform 12-15 repetitions to each side of the body.

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Frequency:

This program could be done 2-3 times per week, with at least one full day of rest between workouts.



Intensity:

The TRX Suspension Training system ® uses bodyweight and manipulates gravity using the leverage of various positions to improve muscular strength and endurance. For optimal development of strength and definition the repetition range should be between 6-12 with the muscles fatiguing by the 12th repetition. For optimal development of muscular endurance and joint range-of-motion, the repetition range should be between 12-20.When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (i.e., burn more calories) turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (i.e., all exercises).

WORKOUT

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TRX ® Atomic Push-up

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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TRX ® Back Row

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

To make this exercise easier stand in a more vertical position, to increase the challenge—lower yourself so that your upper-body is more parallel to the floor.

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TRX ® Biceps Curl

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

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TRX ® Chest Press

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

To make this exercise easier stand in a more vertical position, to increase the challenge—lower yourself so that your upper-body is more parallel to the floor.

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TRX ® Front Rollout

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

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TRX ® Hip Press

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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TRX ® Overhead Triceps Extension

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

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TRX ® Single-arm Row

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

To make this exercise easier stand in a more vertical position, to increase the challenge—lower yourself so that your upper-body is more parallel to the floor.

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TRX ® Suspended Knee Tucks

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

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TRX ® Suspended Lunge

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Frequency:

This program could be done 2-3 times per week, with at least one full day of rest between workouts.



Intensity:

The TRX Suspension Training system ® uses bodyweight and manipulates gravity using the leverage of various positions to improve muscular strength and endurance. For optimal development of strength and definition the repetition range should be between 6-12 with the muscles fatiguing by the 12th repetition. For optimal development of muscular endurance and joint range-of-motion, the repetition range should be between 12-20.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (i.e., burn more calories) turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (i.e., all exercises).

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Dirty Dog

Perform 12-15 repetitions with each leg, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Glute Bridge

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Frequency:

This program could be done 2-3 times per week, with at least one full day of rest between workouts.



Intensity:

The TRX Suspension Training system ® uses bodyweight and manipulates gravity using the leverage of various positions to improve muscular strength and endurance. For optimal development of strength and definition the repetition range should be between 6-12 with the muscles fatiguing by the 12th repetition. For optimal development of muscular endurance and joint range-of-motion, the repetition range should be between 12-20.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (i.e., burn more calories) turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (i.e., all exercises).

Comments

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools