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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.

Program: Warm-up Workout Cool-down 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. TRX ® Side-straddle Golf Swings This is an active warm-up; perform 12-15 repetitions of the movement for each side of the body. View More Details 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. View More Details TRX ® Hip Press Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details TRX ® Suspended Lunge Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details 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. View More Details 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. View More Details 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. View More Details 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. View More Details TRX ® Front Rollout Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets View More Details 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 View More Details 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 View More Details TRX ® Biceps Curl Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets View More Details For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details 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. View More Details 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. View More Details

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).

 

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