TRX Full Body Workout.
Suitable for all levels. Notes on prgressions included. Please do dynamic stretching to warm up and static stretching to finish. By the final few reps on the 3rd round you should feel like you really have to push to get them. Do it on a 2 seconds up, 2 seconds down tempo.
BLOCK 1 - Bicep Curl and Tricep Press. 10 - 12 reps of each move x 3 rounds No need to rest between moves or rounds, while one area is working, the other is resting.
BLOCK 2 - Step Back Lunge (easier) or Balance Lunge (harder). 10 - 12 reps each side x 3 rounds No need to rest between rounds, while one side is working, the other is resting.
BLOCK 3 - Low Row and Chest Press. No need to rest between moves or rounds. 10 - 12 reps of each move x 3 rounds No need to rest between moves or rounds,
BLOCK 4 - Glute Bridge. 30 seconds on, 30 seconds off OR 40 seconds on, 20 seconds off. Repeat 3-4 times til burnout.
BLOCK 5 - Plank. 30 seconds on and 30 seconds off OR 40 seconds on and 20 seconds off. Repeat 3 times.
BLOCK 6 - Side Plank. 30 - 40 seconds each side. No rest between sides or rounds. Repeat 3 times.
Bicep Curl.
Strap length: tabs to the top
Position: From a standing plank, step forward, lengthen your arms and lean back keeping the standing plank. Palms should be facing up. Pull your hands towards your temples with the elbows lifted until you feel the full muscle engagement. Fully lengthen to come back to standing. You want to keep the pelvis tucked under to stop hip drop and the elbows lifted. The whole body is engaged as your do this. Allow the toes to lift as you lean back.
Progression: step forward to make it feel heavier.
Tricep Press.
Strap length: tabs mid way
Position: From a standing plank, straighten your arms in front, holding the straps with the palms facing the ground and the wrist flat. Think of the lean forwards coming from the toes as you bend at the elbow to ensure you keep the standing plank and you don’t hinge from the hips. Think of the shoulder, elbow and wrist all being inline - the focus is on keeping the elbows from flaring out so you feel the tricep engagement. Fully lengthen the arms before you bend the elbow again.
Progression: step backwards to make it feel heavier.
Step Back Lunge.
Strap length: tabs to the top.
Position: standing upright with your shoulders back and chest proud. Feet hip distance apart. Holding the straps so they have tension but you are not hanging from them. Elbow should be tucked in and set under the shoulder. Put your weight through one foot and step the other foot back. Push through your standing foot to come back up. Always keep the tension in the straps but you are focusing on pushing the weight through the foot first rather than pulling on the straps to bring you up. Keep your eyes ahead. Do the other side and then go back to the first side for the next round.
Progression: do the balance lunge - next slide
Balance Lunge.
Strap length: tabs to the top
Position: standing upright with your shoulders back and chest proud. Feet hip distance apart. Holding the straps so they have tension but you are not hanging from them. Elbow should be tucked in and set under the shoulder. Put your weight through one foot and send the other foot back, all the way down so your knee and shin are just above the ground but the foot doesn’t touch it. Push through your standing foot to come back up. Always keep the tension in the straps but you are focusing on pushing the weight through the foot first rather than pulling on the straps to bring you up. Do the other side and then go back to the first side for the next round.
Progression: add a pulse at the bottom.
Low Row.
Strap length: tabs to the top
Position: From a standing plank, step forward, lengthen your arms and lean back keeping the standing plank. Palms should be facing each other. Elbows staying tucked in, pull them towards your waist keeping the pelvis tucked under to prevent hip drop. Squeeze your back as you pull. Eyes ahead.
Progression: step forward to make it heavier.
Chest Press.
Strap length: Fully lengthened
Position: From a standing plank, step back, straighten your arms in front, keeping them low. Hold the straps with the palms facing the ground and the wrist flat. Think of the lean forwards coming from the toes as you bend outwards at the elbow to ensure you keep the standing plank and you don’t hinge from the hips. Your chest should come between the hands so that you feel chest engagement rather than in the shoulders (if the arms are too high).
Progression: step back to make it heavier.
Glute Bridge.
Strap length: take the tabs up enough so that the bottom of the fist cradle hits your mid calf.
Position: Lying on your mat with the head under the straps, put your heels in the foot cradles and bend the legs to 90degrees. Push your palms into the mat and lift to where you can without strain. Squeeze your bum and come back down to just above the mat. You should feel this in your hamstrings and also into the glutes.
Progression: You have the longer interval option and you can also put a resistance band above the knees and push them out for an extra glute hit. Go for the burn on this move.
Plank.
Strap length: take the tabs up enough so that the bottom of the fist cradle hits your mid calf. You don’t want the toes to hit the ground.
Position: Either forearms on the mat or hands - next video. First version will feel more stable with less pressure on the wrists as you build up strength. As you come off your knees make sure the toes are pointed down and the heels are back (as if they were on the floor). Very important to avoid Lower back strain on this. Which happens if the hips sag. Slightly rounds your shoulders over, breathe into the upper back and make a cave in the chest. Keep the shoulders over the elbows or wrists - depending on which version you’re doing. Keep the hips lifted just enough so they don’t sag.
Progression: you’ll do it on your hands for the progression - and then start knee tucks, pikes and so on.
Side Plank.
Strap length: take the tabs up enough so that the bottom of the fist cradle hits your mid calf. You don’t want the toes to hit the ground.
Position: From the forearm plank position, turn onto the side with the hips stacked on top of each other and one foot infant of the other.
Progression: I’m demonstrating here how you can change the top arm position. You could also dip your hip towards the floor and back.