Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today begins the TRX Workshop series. This is part one of three, so be on the lookout for more to come! If you have any questions about today’s blog, then please give us a call at (806) 322-3188
It’s time to ditch the dumbbells, kick the kettlebells, and forget about those weight-training machines. OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques.
Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you’re getting creative) and use either your feet or hands—depending on the exercise—to hold onto the straps.
In general, a part of your body will be suspended above the ground or you’ll be leaning into or away from the straps to create resistance and destabilization. Knocking our balance out of whack gives us no other option but to adjust, which means engaging the midsection and back and firing up the shoulders and hips to maintain control throughout the movement. Even better? Since the straps roll up into practically nothing, it’s a take-anywhere, do-anywhere kind of workout—provided you have somewhere stable to serve as your base.
Upper Body
1.TRX Push Up- feet through loops. Here’s how you pump up the plain ol’ push-up. To start, hook toes through the TRX straps so that the tops of your feet face the floor. Lift your body up so that weight rests on the palms of your hands. Keeping core tight, bend elbows to lower your chest between hands. You’ll feel your chest and shoulders working as you press back up to the start position.
2.TRX Chest Press- Forget lying down to perform the typical chest press. Face away from the anchor with your feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself back up to the start position.
3.TRX Inverted Row-Row, row, row your… way to a fitter physique. Lie directly underneath the TRX. Bend knees and plant your feet on the floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor. Keeping them close to your sides, bend your elbows to pull torso up towards the handles until your body forms a straight line from shoulders to knees. Lower down to the starting position. You’ll put your biceps and back to work as you raise and lower your torso, slowly and with control. You can also perform this exercise with straight legs, heels grounded to the floor, and your body at a diagonal.
4.TRX Single Arm Row- If you’re a pro at the regular low row (see No. 5), challenge yourself to the exact same movement. Except this time around, limit rowing to one arm at a time without losing your form—and get ready to feel the burn.
5.TRX 3 Way Row- If anyone knows a thing or two about sculpting rock-solid shoulders, it’s superstar swimmer Natalie Coughlin. And as it turns out, she’s a fan of TRX—she even shared some of her go-to moves, including this three-in-one exercise. This move includes three different grips to keep your mind and body guessing. Your plan of action: Row with your palms up for a few reps (Natalie suggests three reps per grip), switch to rowing with palms facing one another for a few reps, and then turn palms down for a few reps.
6.TRX Alligator- Targets: Shoulders, back, obliques
How to: Another of Coughlin’s favorite TRX moves, this shoulder strengthener is also known as a reverse fly (though “alligator” is waymore catchy, if you ask us). Start facing the anchor and grab the handles with an overhand grip. Lean back until your body forms a diagonal line and the TRX straps are taut. Pull body up as you pull back and up with your right arm and back and down with left arm. Rotate torso to the right as you do so—you’ll put your shoulders and back to work as your obliques help stabilize your movements. Return to start and repeat on the other side.
7. Triceps Extension
Targets: Triceps
Difficulty: Beginner
How to: Work those tris with this simple but challenging move! Set yourself up like you did for the push-up—facing away from the anchor point, feet shoulder-width apart. Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. Bend elbows until hands are behind your head, elbows framing either side of your face. Return to start. The movement is small, but super effective, and you’ll fire up your triceps with every rep.
Biceps Curl
Targets: Abs and arms
Difficulty: Intermediate
How to: Face toward the TRX anchor point and grab one handle in each hand, palms facing. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to start—and then ask for two tickets to the gun show, please.
Push-Up with Pike
Targets: Chest, shoulders, arms, abs
Difficulty: Intermediate
How to: The push-up and the pike. Completely stellar on their own, these two movements are always better when they’re together (we paraphrase Jack Johnson, of course). Get into your suspended plank position, perform a pushup, and then lift hips up into a pike—your body should look a bit like an upside-down “V.” Your abs will work overtime to bring you up and out of this motion. Be sure to keep legs straight and feet together throughout the movement.
Standing Fallout
Targets: Chest, abs, shoulders
Difficulty: Intermediate
How to: Get ready to set those abs on fire. Get yourself in the starting position for a TRX chest press (see No. 2). Then, as you fall forward, reach arms up until they’re in line with the rest of your body—this is where your abs and shoulders really come in handy. Reverse the movement to return to start.
T Deltoid Fly
Targets: Back, shoulders
Difficulty: Intermediate
How to: This moves suits our fitness needs to a “T,” with a flying motion that strengthens the upper back and sculpts shoulders to perfection. Face the anchor, stagger your stance (right foot should be a few inches in front of left), and grasp one strap in each hand. Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest. Pull against the TRX, shifting weight to your right foot as you open your arms into a “T” position. Return to start.
Side-Straddle Golf Swings
Targets: Back, chest, shoulders
Difficulty: Beginner
How to: While you won’t exactly feel like you’re golfing when performing this move, this exercise involves a swinging movement that challenges your upper body in a new way. Facing the anchor point, assume a wide-leg stance and grab one TRX handle with each hand with an overhand grip. Keeping weight on your heels, bend forward at hips and reach arms forward at chest height. Look forward throughout the move. Rotate your torso, extending right arm behind you while you extend the left arm in front of you. Reverse the movement to repeat on the other side.
That concludes part one of our TRX Workshop. So if you want more help with learning about TRX, we have an entire team dedicated to this as professionals to help you. To get your consultation set up, give us a call at 806-322-3188 or email us at info@customfitness.biz At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Also, you can now read part two here: https://customfitness.biz/2017/12/30/trx-workshop-series-part-2-custom-fitness-amarillo-personal-trainers/
Have a good day!