TRX Workouts in the Park

Last Christmas I had a TRX at the top of my list and was so excited to open one from my parents. If you aren’t familiar with the TRX, its one long band with adjustable straps and handles that make for one of the best mobile workouts you’ll experience. Here’s part of my review from Christmas:

“There are only so many versions of a pull up and a push-up you can do before you feel the inevitable plateau emerging. Adding suspension training is an awesome way to strength train without having to purchase a large amount of expensive equipment. TRX utilizes your body weight and leverage to create a challenging workout that can be accomplished by anyone. It was created by a Navy Seal who needed a difficult but portable workout while traveling. It has become a pillar in the fitness industry and is changing how many people workout.”

There are several versions of the TRX and the more expensive ones come with things like an app that has weeks of pre-programmed workouts or special strap colors.

My favorite feature of the TRX is that it can be used almost anywhere. I have a door jam attachment that allows me to shut the top portion in a door, which means it can be used virtually anywhere that has a door. I also have a hanging option that allows me to wrap the top portion around any reachable stationary object.

Workout:

Start with major muscle groups if you aren’t warmed up or familiar with using your TRX and always make sure your TRX is secure before placing full body weight onto straps. Intensity is determined by angle of your body and proximity to the anchor point.

Each person is different and should consult their doctor before making any major lifestyle or activity level changes. While I am a personal trainer, the information I am sharing is all generic and not intended for one specific person. Consult a professional before starting anything new.

TRX Chest Press:

Have your handles around waist height, face away from your anchor point while holding your hands straight in front of your chest. Walk your feet towards your anchor point and angle your body towards the ground. Keep your body in a straight line and bend your elbows outward (like a push-up) until your chest reaches elbow or handle height. Push yourself back to starting position and repeat.

TRX Tricep Extension:

Have your handles around waist height, face away from your anchor point while holding your hands at shoulder height. Walk your feet towards your anchor point and angle your body towards the ground. With palms facing the ground, keep your body in a straight line and lower your body towards your elbow line. Have your hands stay in your starting position and move everything but your forearms. Squeeze your glutes and push back to your starting position.

TRX Row:

Have your handles between chest and waist height, face towards from your anchor point while holding your hands straight in front of your chest. Walk your feet towards your anchor point and angle your body towards the ground. With palms facing each other, keep your body in a straight line (noticing a pattern yet!?) and pull your body towards your hands. Move everything but your forearms, slowly lower to starting position and repeat.

TRX Pistol Squat:

Have your handles fully extended, face towards from your anchor point while holding your hands in front of your chest. Walk your feet away from your anchor point and remain upright. With palms facing each other, lift one leg in front of you and lower your body to a squat position. Carefully rise to starting position and repeat. *This exercise is not for everyone, particularly those with knee issues!*

TRX Bicep Curl:

Have your handles between chest and waist height, face towards from your anchor point while holding your hands at shoulder height. Walk your feet towards your anchor point and angle your body towards the ground. With palms facing up, keep your body in a straight line and pull your body towards your hands. Move everything but your forearms, slowly lower to starting position and repeat.

TRX Plank Crunch:

Have your handles fully extended, face away from your anchor point on all fours. Put one foot in each of the foot straps under your handles. Walk your hands underneath your shoulders with your legs fully extended behind you. Pull your knees into your chest while keeping your hips low. Extend the feet back to your starting position while avoiding any swinging with the body.