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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. 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. TRX Hip Press Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. TRX Suspended Lunge Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. 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. 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. 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. 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. TRX Front Rollout Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets 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 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 TRX Biceps Curl Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets 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. Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. 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. 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.

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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