How does so much time pass in between blog posts?! I’ve been in Australia for over a week now and coincidentally I don’t have my trx with me, but I’ve been hitting the gym regularly. The trx is a good exercise tool that travels easily, but with $60 checked baggage fees on Air Asia (one way!) I brought very little with me to the land down under… I’ll get back to using it again when I’m settled in Sri Lanka though.
Are you familiar with TRX? It is the yellow and black cable system you see hanging around your gym. The TRX training system was developed by a Navy Seal, Randy Hedrick, as a means to find a way to exercise and stay combat ready that could be used in any environment. He developed this suspension system of training first by using a jiu-jitsu belt and parachute webbing but perfected his system over time.
TRX can be used to get a fast and effective total body workout and according to their site, TRX.com, “the TRX trainer leverages gravity and your body weight to perform hundreds of exercises.” All you need is the TRX and your body weight, you adjust your position in relation to the anchor point to make exercises more difficult or easy if need be.
Here are 5 benefits to training with the TRX suspension system:
1. It provides a total body workout that continuously engages the core. Because many exercises can be done at a fast pace, more calories are burned as well.
2. The TRX system will help you improve mobility and flexibility. You can maximize range of motion by adjusting body position, therefore altering weight “lifted.”
3. You can build muscle without lifting weights. There are many exercises that can be performed and resistance can be increased by adjusting body weight, allowing you to always be able to get in that last repetition.
4. Train anywhere! You can use the TRX system at your gym, or if you have your own, you can take it with you. It can be hung anywhere there is a good anchor point. From a tree in the mountains, or on the monkey bars at the park- wherever inspires you most!
5. Develop your functional strength with the wide variety of movements that can be performed. It will help to improve your overall level of physical fitness and help you in your day to day activities.
Here’s a sample full body TRX workout, but before you begin training, ensure you are familiar with the equipment and performing the exercises. If necessary, enlist the help of a personal trainer before incorporating TRX into your regular routine.
TRX Full Body Circuit Training
Start with a 5 minute warm up. Walk on the treadmill, go for a light jog, use an exercise bike or elliptical machine, or do a dynamic warm up.
For this training circuit, perform 15 repetitions of each exercise three times unless otherwise noted, all on the TRX. There are 6 circuits total. Do one of each exercise, rest at the end, until you’ve done three sets of all of them.
TRX Sprinter Start (10 each leg); Low Row; Bicep Curls
TRX Squats; Chest Press; Tricep Extensions
Delt Fly, Single Arm Power Pull, Y Fly
Atomic Push-Ups; Mountain Climbers (30 seconds each); Hamstring Curls
Suspended Plank (30 Seconds); Pendulum Swing (10 each side, alternate); Crunch & Curl
Single Leg Squat (10 each side); Lunge (10 each side)
This is a full body workout that will get your heart rate up. Add this, or any other TRX exercises to your normal workout routine to add variety. Not only will it give you something different to do, but it will engage muscles in the body that are not always targeted through standard weight lifting regimens. Engage the core more frequently, build muscle, burn calories, improve balance and flexibility, and enjoy training wherever you want with the TRX suspension training system!