Looking for a quick and effective workout to start your weekend?
Well, this TRX workout will challenge your body and help tone and strengthen your muscles in the process. All you need is a TRX, which you can use at home, in the park, or at your local gym.
This workout, designed by Anthony Mayatt, personal trainer and owner of breathe fitnessIt has to do with functional movement.
“In TRX we have seven basic movements, as the body moves in different ways,” says Anthony.
“This workout is primarily designed for a beginner, but can also be adjusted for an advanced person to work harder.”
The 7 fundamental movements are pull, squat, thrust, Push, to turn, hinge Y plank.
Says Anthony: ‘The TRX Suspension Trainer is a bodyweight tool used to put your body in an unstable position and highlight your weaknesses.
‘An exercise can be made easier or harder simply by changing the angle of your body, so how easy or hard you work is entirely up to you. No matter the exercise, your core will be working due to instability, so more muscles will be working and your posture will improve session after session.
Keywords to know:
- Anchor point: where your trx is attached to the roof/door
- Strap length – how long your trx is set for each exercise
TRX fundamental movement training
“In the video below you will see the link below. I will be doing about 10 reps per move”, sys Anthony.
You can adjust this yourself if you want to work harder, so generally say 10 for beginners, 15 for intermediate, and 20 for more advanced.
Use round 1 to really focus on technique and then in later rounds try to progress by changing your angle, stability, etc.
TRX Low Row
Strap length: short
Stand in front of the anchor point
Hold the handles with your elbows stacked below your shoulders, palms facing each other. Walk your feet toward the anchor point until there is a squeeze in your upper back.
Lower your body by fully extending your arms while maintaining a plank.
Pull your body towards the anchor returning to the starting point.
TRX front squat
Strap length: long
Stand with your back to the anchor point
Straps under arms, hands at chest height, body weight on handles, walk body to 45-degree plank position.
Weight on balls of feet, lower hips to 90 degrees, knees are stationary. Drive through the balls of your feet, squeeze your glutes, extend your hips.
To progress the exercise, add a small jump forward at the end of the movement.
TRX chest press
Strap length: long
Stand with your back to the anchor point
Extend your arms in front of your shoulders with your feet in the proper position. Holding the plank, lower your body by bending your elbows to 90 degrees and your chest between the handles.
Drive through palms squeezing chest to starting position.
TRX lunge
Strap Length: Mid Calf
Stand with your back to the anchor point
Place one foot on the footrests, center with the anchor point, shoulders over hips.
Bringing your suspended knee back, lower your hips until your knee is 2 inches off the ground with your front knee at 90 degrees.
Drive through the heel of the supported leg, squeezing your glutes, lift your chest, look straight ahead.
TRX Power Pull
Strap Length: Medium (Single Handle Mode)
Stand in front of the anchor point
Working hand in addition to the chest, free hand reaches the main strap towards the anchor point, drops the shoulders.
In a circular motion, swing your free arm toward the floor as you extend your working arm, keeping your hips square.
Push your working elbow back as you rotate your free arm toward the anchor point.
TRX hip press
Strap Length: Mid Calf
Ground in front of the anchor point
Feet below anchor point with heels in foot cradles, bring knees over hips.
Lower your heels, lift your hips to form a straight line from your knees to your shoulders. Squeeze your glutes and then lower your hips toward the floor keeping your knees over your hips.
pike
Strap Length: Mid Calf
Floor facing away from the anchor point
Placing your toes in the cradles of your feet, over your hands and knees, engage your core.
Raise your knees so your hands are under your shoulders and your feet are suspended in a plank position. Raise your hips as high as possible while keeping your legs and upper body straight.
Lower your hips into a strong plank position.
Exclusive offer for Metro.co.uk readers
Anthony runs TRX classes out of The Lodge Space at Canada Water, London, so he wants to offer you a 20% discount on all studio classes, class packages and one-time memberships. The offer is available between June 25 and July 26. Reserve now, use later.
Use promo code METROLODGE in box: http://thelodge.space
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Get in touch by email [email protected].
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