TRX stands for Total Body Resistance Exercise, it was invented by Navy Seal Randy Hetric. The strap means the body uses gravity and suspension to make huge improvements to strength and flexibilty together. Here are six simple moves that will give you a complete body workout.

The unstable nature improves core stability much more than orthodox resitance training. It is suitable for all levels of fitness and strength. The resistance and difficulty level can be controlled by shifting the position of the body. As with all exercises, technique is very important. If you are new to TRX ask a fitness coach to show you the correct form first time through.                               

Cool kit: TRX straps

1. Squat

  • Starting Position: facing the attachment, hold the handles of the straps in a position where your arms are bent at 90 degrees.
  • Keep tension in the straps throughout the exercise.
  • Move your feet shoulder width apart and keep your toes pointing forward.
  • Squat down as if you are sitting back into a chair keeping your eyes looking forward and your abs engaged.
  • To complete the move, push up through your feet to drive yourself back into a standing position.

8-12 repetitions, 1-2 sets
Progression: to make this harder try doing one legged squats

Total TRX Workout Squat Start    Total TRX Workout Squat Finish

2. Lunge

  • Starting Position: facing the TRX attachment, take one handle in each hand.
  • Keep tension in the straps throughout the exercise.
  • Step back with one foot and balance onto the ball of that back foot.
  • Keeping your chest up and eyes looking forward, bend both knees and sink down to the floor.
  • Aim for both knees to finish at a 90 degree angle.
  • Push through your feet into the floor to come back to the start position.

8-12 repetitions, 2-3 sets

Total TRX Workout Lunge Start    Total TRX Workout Lunge Finish

 

3. Chest Press

  • Starting Position: facing away from the TRX attachment and take one handle in each hand. 
  • Go onto the balls of your feet keeping your arms out straight in front of you so that the straps are just below your ears.
  • Engage your core and imagine a straight line drawn from your heels to your shoulders.
  • Bend your elbows so that your body weight moves forward until your elbows are at 90 degree angles.
  • Push into the handles to straighten your arms moving your body back to the start position to complete the move.

8-12 repetitions, 1-2 sets
Progression: to make this harder, move your legs further away, to make it easier stand in a more vertical position.

Total TRX Workout Chest Press Start    Total TRX Workout Chest Press Finish

 

4. Row

  • Starting Position: facing the TRX attachment. Your toes should be pointing forwards with your feet flat on the floor.
  • Holding one handle in each hand, lean back slowly so that you straighten your arms.
  • Keep your core engaged and imagine a straight line drawn from your heels to your shoulders.
  • Pull yourself forward by pulling your elbows backward. Keep them tucked into the side of your body.
  • Squeeze your shoulder blades together as you pull your elbows back.
  • Slowly lower yourself back to the start position with arms straight. That’s 1 rep!

8-12 repetitions, 1-2 sets
Progression: to make this easier stand in a more vertical position, to make harder lower your body more parallel to the floor, or use one arm only.

Total TRX Workout Row Start    Total TRX Workout Row Finish

 

5. Kneeling roll out

  • Starting position: kneel on a mat facing away from the TRX. Arms should be straight with one handle in each hand just above shoulder level.
  • Keep your abs tight as you let your body roll forwards (keeping your arms straight all the time).
  • Aim to roll forwards until your arms come up level with your ears (don’t worry if you can’t go this far to start with!).
  • Pull yourself back in using your abs and keeping your arms straight, back to the start position to complete the move.

8-12 repetitions, 1-2 sets

Total TRX Workout Knee Start    Total TRX Workout Knee Finish

 

6. Crunch

  • Starting Position: adjust TRX straps to knee level. Facing away from the TRX insert feet into handles (you might want to ask a fitness coach to help you put your feet into the handles on this one!).
  • Once your feet are in the handles, assume the press up position keeping your abs engaged and eyes facing slightly forward and towards the floor.
  • Bring your knees in towards your chest squeezing your stomach as you do.
  • Lengthen your legs back out to the starting position.
  • That’s 1 rep!

8-12 repetitions, 1-2 sets

Total TRX Workout Crunch Start    Total TRX Workout Crunch Finish

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