TRX Workout for beginners

This TRX workout is designed for beginners. One of the things I hear most often when I talk about TRX, including in response to my TRX beginner tips, is that people want to try it, but aren’t sure what to do and don’t want to look silly . My goal with this workout is to introduce you to some basic moves and give you something you can pull up on your phone at the gym so you know what to do. This workout is an interval workout, which is very common for TRX. Each move is performed for 30 seconds. Move as quickly as you can from one move to the next. They are staggered to focus on upper body, lower body, and core so you shouldn’t need to rest in between (but of course, if you do need a rest, take it). As you advance, feel free to increase the interval. I typically do 30-60 second intervals depending on what I’m doing. The exercises are split into two mini circuits and you’ll repeat each circuit three times. Form notes for the exercise appear below the graphic.

Form Notes:
Most of these notes reference the non-TRX version of the exercise (squat, lunge, plank, etc) and they assume you are familiar with the proper form for those exercises. If you are not familiar with the non-TRX version, please please please make sure you understand the proper form before you attempt the TRX versions.

• Chest press - For me, the easiest way to think about this move is to think of it as a push-up with your hands in the straps. Your elbows should come along your sides at roughly a 45 degree angle. The straps should be outside your arms. Keep your wrists straight.
• Squat - The form here is almost identical to a normal squat but your weight is further in your heels since you have the TRX for support. Make sure you are using your legs, not pulling with your arms.
• Rows - Keep your wrists straight. When your arms are extended, your palms should be facing the ground. As you pull your bodyweight up, rotate your hands so that at the top of the movement, your palms are facing inward. Keep your elbows in so they are shaving along your ribs.
• Plank - This is just like a normal forearm plank, but your feet are in the straps. If you’re anchored to a wall, make sure your feet aren’t touching the wall (that’s cheating).
• Reverse lunges - Again, this is similar to a reverse lunge. However, you aren’t really stepping back on your back leg, you are floating it back. When you first start, tap your back toe to the ground as lightly as possible. Work up to the full version where you hover the back leg without touching the ground. Remember to use your legs, the straps are just for balance. Do 30 seconds on your right leg first, then switch to your left.
• Bicep curls - Hold the straps with your arms extended out in front of you, palms up. As you perform the bicep curl, keep the 90 degree angle between your upper arms and your torso (this is harder than it sounds). Control the movement as you lower back down, don’t just drop.
• Hamstring curls - With your heels in the straps and your toes pressing against the handles, press up into a reverse plank with your shoulders on the ground. Your body should be in one long line from your shoulders, through your hips and legs, to your feet. From this position, pull your heels in towards your butt without changing the position of your torso.
• Tricep press - Face away from the anchor point holding the straps above your head and your palms facing forward. The motion is similar to a normal overhead tricep press. Keep your elbows just at the edge of your peripheral vision. Your upper arms should not be moving, your elbows should be anchored in place, the only motion should be your forearms
• Knee tucks - Start in plank position, top of a push-up, shoulders over wrists, feet in the loops. Pull your knees in toward your chest, return to start, repeat.

 Source : http://busy-bod.com

5 Alternative Exercises to the Side Plank

The side plank is a staple in many people’s workouts because it is so effective at challenging the full body in the frontal plane, targeting the hips, quadratus lumborum (QL) and obliques, and improving shoulder stabilization.
While the side plank is great, it’s always a good idea to add variety to your workouts and challenge your body in new ways. Here are five exercises that are great alternatives to the side plank.

1. Asymmetrical Carry

This exercise is a full-body challenge that requires you to stabilize the unloaded side.
Grab one heavy kettlebell. Keep shoulders parallel to floor and hips and walk as far as you can (aim for 100 yards), while maintaining good posture.

2. DVRT Leg Threading

This variation of the side plank challenges the core and increases hip mobility and shoulder stability.
Sit on the floor with the right knee bent, right heel on the floor, and the left leg extended at about a 45 degree angle with the foot flexed and the left heel on the floor. Hold a Power Ultimate Sandbag (USB) and place it on the right shoulder. Keep the torso upright and tall. Extend the left arm and contract the latissimus dorsi. Press the heels into the ground and lift the hips up to bridge position. Lift the left leg and slide back into a plank position. Slide the leg back underneath to return to the starting position. Use control throughout the whole movement, making sure to maintain packed shoulders. Repeat on the other side. Try to observe if you have significant asymmetries on each side.

3. TRX Hip Drop

This side plank variation targets the whole side body, eccentrically loading the core from standing, while also challenging lateral mobility.
Adjust the TRX Suspension Trainer to mid-length and put the handles in single-handle mode. Stand with your right side to the anchor. Position the right leg forward in an offset stance, making sure that your hip is in line with the anchor. Grab the handles, maintain tension in the straps and place on top of the head (as if you are holding onto a hat). Keep the elbows open, beside your ears, and the shoulders down. Slowly lower the left hip toward the floor to the edge of your lateral flexion. Raise back to the starting position. If this resistance is too light, step in closer toward the anchor. Repeat on both sides. 

4. DVRT Half-kneeling Arc Press


This variation of side plank is quite challenging because both the load and the body position are unstable. It also targets shoulder/scapulae control, mobility, and core and hip stability.
Assume a half-kneeling position. With the right knee forward, bring the Power or Core USB (smaller is preferred; grab the middle of the bag) to the left shoulder. Slowly lift the USB, forming an arc over the crest of the head to the right shoulder; return to center. The key here is to create a complete arc, extending the arms at the center, directly above the head. Move very slowly through the movement, counting to five or six for each repetition. 

5. TRX Side Plank

Being suspended requires greater shoulder stabilization, strength and control in loading eccentrically while resisting lateral flexion.
Adjust the TRX Suspension Trainer to mid-calf. Lie on your side with the left hip in line with the anchor. Position the elbow under the shoulder; keep the shoulder packed. With the toes in the straps, press the feet down into the straps until the body is lifted parallel to the floor. Hold as long as you can while maintaining stable shoulders and proper alignment. As you strengthen in the position, you can also add load at hips. Perform on both sides.

Source