The following post was originally featured on Fit Bottomed Girls and written by Erika, who is part of POPSUGAR Select Fitness.
Recently, I was introduced to TRX training, and I cannot get enough. TRX was developed and born in the Navy SEALs ¡ª that alone tells you it’s pretty badass. TRX suspension training combines strength, balance, core stability, and flexibility. It’s a nice change from the stacks of weights many of us use to build muscle. It uses gravity and your own body weight to perform all kinds of exercises.
It’s a major fitness craze and all for good reason: it’s effective, portable, challenging, and offers hundreds of exercise options that engage multiple muscles all at once. For example, a simple balance lunge can become a core-stabilization exercise. Oh! And you can do it basically anywhere you can securely anchor your TRX, making it perfect for this time of year when you’re looking to take your workout outside.
With that in mind, the awesome folks at TRX shared five TRX suspension exercises with us that will work your upper and lower body. If you’re just starting out, focus on doing two sets of each for 30 to 45 seconds. Try not to rush. The more time you spend with the tension, the stronger you’ll be.
Set Up: Face the anchor point (the spot your TRX is clipped into) while holding onto the handles and lean back while keeping tension on the straps.
Movement: Using your back muscles, row your body up until your hands are on the sides of your chest. Brace your core and try to move your whole body in one controlled movement.
Return: Use your back muscles to slowly lower your body to the start position.
Set Up: Stand facing away from the anchor point with your hands gripping the handles straight out in front of your body, aligned with your shoulders.
Movement: Bend your elbows to lower your body under control like you’re doing a bench press until your hands are next to your ribs.
Return: Then extend your arms straight out in front of your chest to drive the handles back out to the starting position.
To make the exercise easier, move your feet farther away from the anchor point and stand more upright. To increase the challenge, step your feet back closer to the anchor point to put your body at a steeper angle.
TRX Crunch From the Elbows
Set Up: Get in a plank position on your elbows, with your feet in the foot cradles of the suspension trainer, directly under the anchor point.
Movement: Brace your core and pike your hips up while letting your head drop between your arms, and crunch your knees toward your chest.
Return: Drop your hips back down under control, and straighten your legs to return to a plank position.
Set Up: Stand facing the anchor point and hold the handles with your palms facing each other. Lift one leg so that your thigh is parallel to the ground and your knee is bent to 90 degrees.
Movement: Drive your leg back and lunge down until the thigh of your working leg is parallel with the ground and the knee of your other leg lines up with the knee of your working leg.
Return: Drive through your heel and squeeze your glutes to stand up.
Set Up: Stand facing away from the anchor point holding the handles with your hands next to your chest and the straps under your arms. Walk your feet back until your body is at a 45-degree angle. Reach back with one leg until your working leg is bent at a 90-degree angle.
Movement: Drive through the ball of your front foot until your leg is straight and drive the opposite knee up until it’s at a 90-degree angle.
Return: Step your non-working leg back to return to the start position.