As I’ve said before, we love the TRX Suspension Trainer here at PaleoHacks, so we have another TRX Workout for you! Our last TRX workout was more of a beginner’s workout to get you comfortable with the TRX. Today we will discuss how to progress with the TRX and take you through a more challenging workout.
Easily Progress with the TRX
One of the greatest benefits of the TRX is its incredible ability to modify exercises for beginners or to challenge advanced exercisers. With almost every exercise on the TRX you can find a way to suit it to your personal needs. Here are a few ways to turn your Beginner’s TRX Workout into a more challenging workout as you get stronger and develop more stability.
Simple Ways to Progress with the TRX:
Adjust your feet position to wide, narrow, or even single leg
The wider your feet position, the stronger and more stable base you will have. Making your feet more narrow or lifting one leg off the ground will challenge your balance and make your core work harder to keep you stable and prevent you from rotating. When you get to the point that you can raise one leg off the ground, you can also try different positions with your free leg to create even more instability. Some positions are: knee lifted, straight leg lifted in front, or leg lifted to the side.
Adjust your body angle to change the resistance
The more horizontal your body is to the ground, the more challenging the exercise will become. It will force you to work more against your body weight and gravity, increasing the resistance. To regress the exercise, decrease the angle to make your body more upright. This will allow you to have less resistance and focus on making sure your form is correct.
Adjust your tempo
Move a little bit quicker to increase your heart rate. This will allow you to get a bit more of a cardio workout in as well as challenge your muscle endurance more. You can either have a set number of reps for each exercise and move quicker through your workout, or time each exercise and keep track of how many reps you do per minute.
Shorter breaks between exercises
Try moving from one exercise to the next without a break. This will also challenge your muscle endurance more.
With simple exercises like squats or lunges, you can easily add in plyometrics to increase intensity. Adding in plyometrics is another great way to fit additional cardio in your workout.
These are some of the ways that you can go from a beginner TRX workout to an intermediate or even advanced workout within seconds. You can also add in more challenging exercises that will challenge you even more.
Beginner/Intermediate TRX Workout
This workout uses a few more advanced moves, but is still easy enough for a semi-beginner to do. Complete this workout as a circuit and repeat the circuit for a total of 3-4 sets. You can always add in a few of these exercises with the Beginner TRX Workout just to change things up a bit, as well.
TRX Single Leg Squat
Facing the anchor, hold the straps so that your arms are bent and your elbows are in by your waistline. Lift your LEFT leg straight in front of you so that all of your weight is in your RIGHT foot. Bend your RIGHT knee and sit back, as if you were sitting back into a chair. Keep your weight in your heel and try not to “hang” backwards. Press straight up through your heel, engaging the back of your leg. Repeat 15-20 times on the RIGHT, and then switch to the LEFT.
TRX Push Up
Place your feet in the foot cradles and face the floor on your stomach. Press up into a full TRX Plank with your shoulders over your hands. Lower into a push up, making sure not to let the hips dip too low and push back up. Complete 15-20 repetitions.
Bring yourself back into a TRX Plank with shoulders over your hands. Without moving your shoulders, engage your abdominals and pull your knees in towards your chest using your lower abs. Extend back into a plank position and repeat for 15-20 repetitions.
Hook both straps together (see how here) and place your LEFT foot in the cradle, facing away from the anchor. Step your RIGHT foot slightly forward and bend your front knee into a lunge position. Make sure to keep the weight in your front heel and push back up using the back of the leg and engaging the glutes. Complete 15-20 repetitions on the RIGHT, then switch sides.
TRX Roll Out
Lower to your knees and face away from the anchor. Hold the handles straight in front of you with your palms facing the floor. Engage your abs as if you were in a plank position, bring your arms overhead, but make sure to stay strong through your shoulders. Using the back of your shoulders and your abs, pull your arms back in front of you. Repeat 15-20 times.
TRX Hamstring Curls
Lay on your back and place your heels in the foot cradles. Keeping your legs straight, lift your hips off the ground, with your weight across your shoulder blades. Using your hamstrings, curl your heels towards your glutes lifting your hips even higher. Extend your legs back straight and go right into another hamstring curl without lowering your hips to the ground. Complete 15-20 repetitions.
As you can see, the TRX is extremely versatile. We will even be demonstrating how to stretch with the TRX in a few days, so keep an eye out for that!