While it has taken off abroad, TRX is still somewhat novel Stateside. If you find yourself crunched for time or constantly traveling, it’s a uniquely beneficial piece of equipment. Not only does TRX, a form of suspension training, take body-weight exercises up to a higher level, but it’s a total body training system you can literally set up anywhere. Simply hang it up and work your body against gravity to build muscle and stamina while burning fat.
To get an idea of just how versatile the TRX system is, we set one up in the park and asked personal trainer and TRX expert, Dor Fried, to demonstrate some of his favorite full body moves.
Watch the video, and then follow along with this step-by-step guide. Each of the five moves should be done for 30 seconds. Repeat the circuit three times, taking a one minute break in between each circuit and a 15-second break in between each individual exercise.
Squat down making sure your weight stays on your heels while holding the TRX under tension with your arms slightly bent. Once your hips are below your knees explosively jump up all the while still holding the TRX and keeping it under tension. Aim for 12 to 20 reps. To add an even higher cardio element, you can opt to jump squat side to side. Conversely if the impact of jumping is too much for your body you can do a simple squat, maintaining tension with the TRX straps, and simply lift up alternating legs on your way up instead of doing an explosive jump.
Two-part arm move
This is a two-part arm exercise. Set your body up in a straight line (think vertical plank) with your legs planted straight, but your knees slightly bent and your hips up. While keeping your arms straight, walk your feet forward until there is tension in the straps. Your hands should be in the handles with your palms facing each other and your arms fully extended, as you lift your body a few inches, bending your elbows at your sides to pull your torso up towards the handles. Lower down to the starting position and then pull yourself up once again but this time lift your elbows up high and out to either side. Repeat the two-part move six to 10 times.
Push-up with knee-in and pike
Get into a suspended push-up plank position making sure your back is flat and your core is pulled in. Lower down until your chest nearly touches the ground and lift yourself back up. Right as you get back to your initial push-up plank position draw both of your knees into your chest and then back out. Immediately lift your hips up into a pike (think upside down “V”), keeping your feet together and legs straight. Repeat this four to 10 times.
One-legged push-up variation
Get into a suspended push-up plank position with only one of your feet inside the TRX strap. Do a one-legged push up lowering your body down and back up. Immediately once you are back to the initial up position pull the leg that is in the air into your chest. Do this 10 times and then switch sides and repeat the move another 10 times to complete the circuit.