It’s summertime which means many of you will be vacationing and traveling! Therefore, I’d like to introduce an easy-to-carry, fitness tool called the TRX. With the TRX you will be doing what’s called suspension training, which causes the core to work with every exercise. If you are interested in making the investment, or perhaps stumble across a hotel or fitness center with a TRX, I have put together a total body workout that you can do with this single item!
First secure your TRX through a hook that is already securely fastened to a structure that can support your body weight. Each of the following workouts, work the core. I have noted primary and secondary muscles worked, in addition to the core.
Do 10 reps of each exercise, continuously moving from one exercise to the next, for 3 rounds. After last round, take a minute break and move onto Lower Body.
Facing the TRX hook up, allow yourself to hang with legs extended underneath. Pull up keeping your elbows in. Once hands reach the sides of your chest return back to starting position.
Primary: Latissimus Dorsi (Back) Secondary: Biceps (Front of Arms)
Lean back, facing the TRX hook up, at approximately a 45 degree decline with arms extended straight out from chest. Curl arms in as you keep elbows lifted and pull your body up, being sure not to bend knees. Extend arms back out and return to starting position.
Primary: Biceps (Front of Arms) Secondary: Latissimus Dorsi (Upper Back)
Lean forward, facing away from TRX hook up, at an incline of approximately 45 degrees with arms extended straight out from chest. Bend arms, opening elbows out to sides, allowing your body to lower without bending knees. Push into hands and return to starting position.
Primary: Pectoralis (Chest) Secondary: Deltoids (Shoulders) & Triceps (Back of Arms)
Lean forward, facing away from the TRX hook up, with elbows bent and lifted in front of shoulders. Push hands down, extending arms straight out in front of chest. Bend arms, being sure not to let elbows open out wider than shoulder-width and return to starting position.
Primary: Triceps (Back of Arms) Secondary: Pectoralis (Chest) & Deltoids (Shoulders)
Do 10 reps of each exercise, continuously moving from one exercise to the next, for 3 rounds. After last round, take a minute break and move onto Abs.
Single Leg Squat
Facing the TRX hook up, extend one leg out and squat down to make a 90 degree angle with the supporting leg. Press into your heel as you rise out of the squat, keeping extended leg as straight and high as you can. Repeat move until you’ve completed 10 reps, then switch sides.
Primary: Quadriceps (Front of Thighs) & Gluteus (Butt) Secondary: Hamstrings (Back of Thighs)
Adjust straps to a height where your feet can hang approximately a foot off the ground. Lay on your back, slip heels into straps, extend legs, and lift hips, positioning body in one straight line from shoulders to heels. Lift hips up higher, breaking the alignment, bend knees and pull heels under. Extend legs back out and lower hips, returning to starting position.
Primary: Hamstrings (Back of Thighs) Secondary: Gluteus (Butt) & Quadriceps (Front of Thighs)
Perform each exercise for 30 seconds for 3 rounds.
Single Leg Knee Tucks
Adjust straps so that they hang above the ground a little less than the length of your arm. Face away from TRX hook up and get into a plank, with feet directly underneath straps. Slip feet into straps and alternate pulling in one knee at a time, switching knees quickly. Be sure to keep shoulders square and hips leveled with chest and shoulders.
Primary: Rectus Abdominis (Center Abs) Secondary: Pectoralis (Chest) & Deltoids (Shoulders)
Adjust straps so that they hang above the ground at about the length of your upper arm. Slip feet into straps and get into a side plank supported by your lower arm, elbow underneath shoulder. Keep feet together and extend arm up, then wrap arm over and around torso. Extended arm back up, returning to starting position. Repeat for 30 seconds, then switch sides.
Primary: Obliques & Transverse Abdominis (Sides of the Waist) Secondary: Deltoids (Shoulders)
Workout complete! Enjoy your summer vacation!