The Power of TRX

Many people have their own workout routine, whether it’s an hour of cardio and some weight training to feel refreshed or the completely opposite where it’s all weights to bulk up. My plan includes all that and more! Each day I focus on something different, such as legs using weights and running or using TRX and HIIT.

Finding a way to workout by incorporating more than just one muscle group at a time is a great way to reduce the amount of time at the gym. Cardio is one way to do that, but after a while, the motion becomes mindless as you are doing the same motion for a long period of time. I always find myself on my phone or constantly looking at how much time I have left.

HIIT is a great way to get your heart rate up by either doing it on a cardio machine, like a treadmill, or using bodyweight to get your heart rate up.

Lately, though, I have found myself getting my best workout by using the TRX. Using the TRX is a great way to reduce the amount of time spent at the gym without reducing the time spent on muscle groups. Here are some amazing TRX exercises that my trainer has taught me to target more than one muscle group:

TRX lunge Burpee: Just like a regular burpee, TRX burpees include working the legs, core and arms, except it requires much more balance skills. First, put a single leg in the hole of the TRX, the hop all the way out until the TRX band no longer allows you to hop forward. Then, start off by doing 8 normal lunges to get the range of motion and balance. After that, lunge down, put your hands to the ground to a burpee, making the outside leg go up to the leg inside of the bands. Then, jump up from the burpee with arms in the air and repeat.

TRX Hamstring/core: This exercise strengthens the hamstrings and tests balance in the core. Start off by lining up the ends of the TRX to your knee cap. Then lay down on your mat on your back, with the heels of your feet in the holes of the TRX, making sure the feet are flexed. Drill your elbows into the ground as you lift up your lower back and legs. Bend one or both of your legs into your chest (or try getting them as close into your chest without moving your upper body off of the mat). I usually start off by doing 10 with both legs, then 10 on single legs, where one of your legs is mostly straightened, with a little bend in it for stabilization while the other leg is moves in and out.

TRX push ups: Push ups, believe it or not, is not just an arm exercise, it’s actually a full body one! With the TRX push ups, you want to grip the TRX handles so your wrists are facing either towards each other or towards behind you. The more you walk backwards, the harder the push ups will be, so if you are facing straight down, the push ups will be much harder than if you are towards the middle of the room. Before starting the push up, make sure you squeeze your legs and butt together to get a leg workout. You can start off by down 10 full range push ups, then holding the push up at the bottom of it for an extra challenge!

TRX T, Y, I: This exercise works the back and shoulders. Start with the TRX handles at mid length and grip the handles with wrists facing away from you. Stand at a far distance where there is a little looseness in the straps. Straighten your arms to make a “T” shape and lean back. When leaning back, the “T” should lose its shape, until the momentum of coming back up brings the “T” shape back. Then do the same movements for the “Y” and “I” shape. Each shape should work a different part of your back. The “T” works your mid back, while the “Y” works the upper and the “I” works the shoulders.

TRX squats (full range and tip toe): These squats work the core and legs. Start off by doing a normal, full range squat while gripping the handles so the wrists are facing each other. Then loosen the grip of the handles and do the squats. After doing the full range squats, hold one leg on the tip toe with the heel all the way up while the other one is flat on the ground. Do pulses, then switch and do the same thing on the other side. (Disclaimer: to get core in the exercise too, make sure you tighten the stomach.

Hope you guys try these exercises to shorten or make your workout longer if it’s already too short!