FollowIt’s that time again … SUMMER! This is the season for short shorts, tank tops and showing off that awesome body as you soak up some glorious sun. OH NO! Your body isn’t quite “ready” for summer? Did the holidays bring in too many extra calories and was it hard getting back into your regular workout routine? NOT A PROBLEM!!
If you’re familiar with the TRX® Suspension Trainer, and what training in three dimensions can do to get real results … get ready to get back into summer shape with this fast, effective and efficient TRX total body workout!
Get Ready for Summer – FREE TRX Workout
This TRX Suspension Trainer workout includes twelve (12) exercises that challenge the entire body in three dimensions! Click on the TRX images to the right of each exercise listed to view the complete exercise description, broken down into easy to understand steps, and video to see what the exercise should look like.
TRX Chest Press (Single Leg)
Primary Muscle Group(s): Chest, triceps and shoulders
Sets and Repetitions: Complete one set and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Mid Row
Primary Muscle Group(s): Back, biceps and rear shoulders
Sets and Repetitions: Complete one set and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Split Fly
Primary Muscle Group(s): Shoulders (lateral and rear), triceps and forearms
Sets and Repetitions: Complete one set (alternating right and left arms up) and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Triceps Extension
Primary Muscle Group(s): Triceps
Sets and Repetitions: Complete one set and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the triceps and core. Also decrease the amount of rest/recovery in between exercises.
TRX Biceps Curl (Single Arm)
Primary Muscle Group(s): Biceps
Sets and Repetitions: Complete one set (on each side) and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Balance Lunge
Primary Muscle Group(s): Quadriceps, glutes and hamstrings
Sets and Repetitions: Complete one set (on each side) and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Step Side Lunge
Primary Muscle Group(s): Quadriceps, glutes, hamstrings, adductor and abductors
Sets and Repetitions: Complete one set (on each side) and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, decrease the vector angle (the lower the body is to the ground the harder the exercise) and/or decrease the base of support (the smaller the base of support the harder the exercise). Also decrease the amount of rest/recovery in between exercises.
TRX Hamstring Curl (Hips Grounded)
Primary Muscle Group(s): Hamstrings and calves
Sets and Repetitions: Complete one set and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the hamstrings, lower back and core. Also decrease the amount of rest/recovery in between exercises.
TRX Plank (on Elbows)
Primary Muscle Group(s): All core muscles (abdominals, obliques and lower back)
Sets and Repetitions: Complete one set and hold form for a total of 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the core. Also decrease the amount of rest/recovery in between exercises.
TRX Oblique Leg Raise
Primary Muscle Group(s): Rectus abdominis and obliques
Sets and Repetitions: Complete one set and do a maximum number of good quality repetitions in 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the hamstrings, lower back and core. Also decrease the amount of rest/recovery in between exercises.
TRX Side Plank (with Hip Drop)
Primary Muscle Group(s): Obliques, shoulders and forearms
Sets and Repetitions: Complete one set and hold form for a total of 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the obliques and core. Also decrease the amount of rest/recovery in between exercises.
TRX Supine Plank (on Elbows)
Primary Muscle Group(s): Lower back, glutes and shoulders (mobility)
Sets and Repetitions: Complete one set and hold form for a total of 60 seconds
Exercise Tip(s): To make the exercise more challenging, press down into the TRX handles with greater force to further engage the lower back and glutes. Also decrease the amount of rest/recovery in between exercises.
Looking for More TRX Workouts?
If you are looking for more TRX workouts, that are structured and provide good instruction and videos, check out the two programs listed below. They are both four week programs that include three different workouts each week (a total of 12 workouts in each program).
TRX Essentials Level One
http://www.workoutbox.com/trainers/programs/ECHO%20Interactive/TRX-Essentials-Level-One/
Are you still curious about TRX Suspension Training and would like a basic level program to get started? Well … the TRX Essentials – Level One workout program is the right one for you!
TRX Essentials – Level One is a four (4) week program designed to introduce users to the TRX suspension trainer and using your body as your own “workout machine”! This workout program is developed by ECHO Interactive Training and is available at WorkoutBOX.com.
TRX Essentials Level Two
http://www.workoutbox.com/trainers/programs/ECHO%20Interactive/TRX-Essentials-Level-Two/
If a level one workout program isn’t enough for you, TRX Essentials – Level Two builds on the first four (4) week program of the series and takes suspension training to a whole new level! The new collection of exercises challenges the body’s balance, stability and muscular endurance in a way that will “shock” the muscles into adapting and changing … QUICKLY! This workout programis developed by ECHO Interactive Training and is available at WorkoutBOX.com.
This intermediate level TRX suspension training program utilizes more challenging exercises than the previous program, while varying the use of vector principles (i.e., vector resistance principle, pendulum principle, and stability principle) to add a whole new challenge to your workout routine.
Written by TodaysFitnessTrainer (trainer@todaysfitnesstrainer.com).
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