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

How and why you should train with TRX

TRX - WHAT IS IT?
Well, it is amazing! There’s not one thing I don’t love about TRX for myself and for my clients. Maybe you have seen that “ropey, strappy thingy” at the gym or maybe you just want to know more, or perhaps you’re hearing about TRX for the first time. No matter what, I want to cover the basics for you in hopes that you try it out and learn what all the hype is really about.
Being a TRX Certified Instructor, I use TRX in my own training routine as well as with my clients. I use TRX Training at my gym and also have one in my home for an anytime workout. I love how you can pack it up and take it to the park, do a workout in your own home, or bring it along with you when traveling. No excuses, right? No matter your fitness level, the TRX is perfect and versatile for everyone; athletes, rehab, stay at home moms, body builders, young and old. TRX offers a cardio workout, a resistance workout, muscle flexibility workout, as well as balance. No matter what your goals are, you can benefit from the TRX. Before we discuss everything there is to know about the TRX, it’s important to first understand exactly how the body works.

HOW THE BODY WORKS: 
I am a trainer who incorporates many types of functional and corrective training in my clients’ routines. You’ll see why in just a moment. It is so important to understand the fundamentals and foundation of your body. Everything you do in life starts with one part of your body. Any guesses? IT’S YOUR CORE. Your core is not just about those six pack abs you see - it is so much more than that. Your core is made up of your pelvis, back, chest muscles, and also the abdominals. It is your core that is responsible for your body stability, flexibility and balance. Makes sense, right? Also, do we always move in the same direction every day like robots? No, we surely do not! We move with twisting, bending movements and we’re going left, right, down, up, side-to-side, as well as forwards and backwards. This is called “multi-plane” movements. Once you think of your body moving “all around” these different ways, wouldn’t you agree it would be very important to train your body the same way?
Whether you’re picking up after the kids or dog, playing sports, cleaning your house or car, and of course then working out, you are using your CORE whether you know it or not. For the most part, you are moving multi-plane. This is very important for us to understand because the stronger your core is and the more familiar your body is with moving multi-plane, the less injuries you will have, not only in your lower back but in your entire body.

WHAT IS TRX EXACTLY?

TRX stands for Total Body Resistance Exercise. It’s a type of training that uses your own body weight and gravity to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries. Not to sound intimating, the TRX was originally designed by a Navy Seal who needed to stay in shape within limited space using something he could easily take on his travels. (This is why you can pack it up and take it with you nearly anywhere you can place the anchor point.) Consequently, he created TRX and boy, did the rest of the world catch on. 

THE MANY ADVANTAGES OF USING THE TRX SYSTEM:

  For starters, you can minimize your training time by working your whole entire body switching from one exercise to the next in just seconds. The best part to me? As I mentioned, in every exercise you engage your core. So, this is great news if you’ve been focusing on your core. Now watch how much harder things become when you REALLY engage your core. Are you up for the challenge? Just think of how developing good core strength and stability will only enhance your performance and way of life. Your whole body will work and feel better.

Another advantage in using your own body weight and gravity is you are able to adjust your own personal fitness level. I love that you have control of the intensity just by walking yourself closer or further away from the anchoring point. That means instead of having to grab a different set of dumbbells or add more weight to machines, you just simply adjust your foot placement. Easy enough, right? This is also why you can keep your heart rate up and keep moving. No wasted time (important in my workouts!) which keeps you constantly challenging your body through every exercise.

WHAT ARE SOME EXERCISES I CAN ADD TO MY ROUTINE TO HELP MY PERFORMANCE?

With any new workout routine (yoga, weights, spin class,) it’s important to start off with the basics. Make sure you have mastered the proper form and technique before you move on to advanced movements. The basic movements (yet still challenging) include: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist and Back Extension. Say hello to CORE work! Some of my favorite moves that are more advanced are: atomic push-ups and single-leg squats. What I also LOVE doing with TRX is stretching. You can get fantastic full body stretches for your entire body in ways like no other. 

TRX has been a huge part of the fitness industry and is only growing larger, from professional athletes who need peak performance to everyday people who just want to feel and look their best. Personally, I love that TRX is exactly what I preach all the time--there is no tension on the joints if alignment and form are on point. That is how all workouts should be. It is uncomplicated to learn and a truly great way to incorporate new resistance training to any workout routine. You can find videos online to understand more and when you purchase one, it comes with a fantastic workout DVD. 

My hope when you see TRX for the first time is to feel more encouraged and give it a try!

 Posted by Monica Nelson of Monica Nelson Fitness

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.

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TRX suspension training review

As a runner, I consider myself to be in pretty good shape. So, when a friend told me I had to try TRX (total body resistance) suspension training, I wasn’t exactly quick to register for a class. Not because I was scared. Rather because I didn’t want to “waste” an hour of my precious time if I wasn’t going to get a good workout.
Well, I didn’t get a good workout from TRX – I got a great workout.
As soon as I walked into the studio I saw these long straps with two handles hanging from the ceiling. The instructor told me to grab onto the handles and face the “anchor point”. I didn’t know what an anchor point was, I started off holding the handles incorrectly, and as soon as we started our warm-up sequence, my muscles screamed. I was totally out of my element and had no idea how I’d survive an entire class. I loved every minute of it!
TRX basics
TRX suspension training is a form of strength training using suspended nylon ropes that allow you to work against your own body weight. TRX was developed by Navy Seals in 1990s who were looking to get a total body workout in a small space.
The TRX is a long piece of rope with two moveable handles on the end. The middle of the rope is securely attached to a structure so it doesn’t move – this is called the anchor point. To do the workout, you engage your core and do traditional strength training moves – like squats, rows, and planks – while holding onto the handles in different positions to target specific body parts. You increase and decrease the resistance by moving your body closer to and further away from the anchor point.
TRX can be done at home (using an at-home TRX kit similar to this one) or through a class at a gym or fitness studio taught by a certified instructor. The workout is completely customizable. There are specific classes for runners, baseball players, and seniors, just to name a few.

The benefits
Doing TRX regularly can strengthen your muscles, increase flexibility, improve balance, aid in weight loss, and boost your running performance. The workout is especially beneficial for the abs and back because all movements require the core muscles to be engaged. TRX training can also help ward off injuries by evening out muscle imbalances that occur from running.
Perhaps best of all, TRX training stops your body from plateauing. There are hundreds of exercises you can do, and you can take the intensity level up or down based on your fitness level – so your body is always guessing.
For instance, in my class, we started with a regular squat. Then we moved on to one-legged squats and eventually a one-legged squat with a jump (I could only make it through a handful of reps of the latter – talk about tough). We also did planks with our feet secured in the handles. At first, we faced away from the anchor point – and the planks were challenging but doable. But then we turned towards our anchor point, and I couldn’t even hold the plank for more than a couple of seconds.
Any TRX fans out there? I’ll definitely be back – I was sore for three days after my first class!


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