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Get stronger with this full body TRX workout



If you invested in a suspension trainer during the COVID-19 lockdown then congratulations, you selected one of the most versatile home fitness equipment you can get. Suspension trainers can increase the difficulty of movements as your fitness improves, and they can be incorporated into a variety of workouts, including HIIT and Pilates sessions.

This TRX training will develop your strength and was put together by Ria Gandhi, a personal trainer at Core Collective, a chain of three studios in London that offer group TRX courses.

Full body TRX workout

Part 1

For this first part of the training, you use the short strap and do exercises for a defined period of time. The section begins with three movements of the lower body and then merges into a superset of the upper body. Do two rounds of the following five moves, then rest for a minute before starting the second section.

1
double pulse squat

time 45sec Rest 15sec

Stand at the anchor point with your feet hip-width apart and hold the handles lightly with a slight bend in your elbows. Focus on a slow eccentric (downward) squat phase, with a slight pause and a double pulse below to buy time under tension. Then, go through your heels and squeeze your glutes up.

Squat 2 gun

time 45sec Rest 15sec

Stand in front of the anchor point and make sure that the straps do not sag when you hold it. Lower yourself onto one leg while extending the other leg right in front of you. Again, focus on a slow eccentric phase and go through the heel. Switch legs with each rep.

3 crouch jump

time 30 seconds Rest 30 seconds

Stand at the anchor point with your feet hip-width apart. Drop into a crouch and then explode upward so your feet are off the ground. Land gently and take a short break, then get into another crouch.

4A supinated series

time 30 seconds Rest 0sec

Hold the handles with your palms facing up and walk your feet under the TRX – the closer you get to the horizontal, the more resistance you will add. Pull your torso up and keep your core tensed. Slowly lower yourself back to the starting position for more time under tension.

4B Press manual release

time 30 seconds Rest 30 seconds

Release the ropes for this exercise, or extend the straps and tuck your feet into the handles if you want an extra challenge. Get into a high plank position with your shoulders over your wrists. Lower to the floor with control, making sure your hips and shoulders are in line and your elbows are pinched. Take your hands off the floor and push them back up.

Section 2

The second part of the training consists of one-sided exercises in which you challenge one side at a time. Work through four rounds of the following two exercises, alternately working your left and then your right side. Again, you’ll need to set up the TRX with a short strap.

1 gun squats

time 45sec Rest 15sec

As above.

2 jump split squat

time 30 seconds Rest 30 seconds

Stand in front of the anchor point and hold the handles with your palms facing up. Tuck your elbows in your sides and assume a split stance, lifting the weight on your forefoot and back heel. Slowly lower yourself down, holding tension in the foreleg quads, and then drive up, exploding from your front heel, and fully extending your back leg.


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