Top 8 exercises for the TRX Beginner
I am so excited to share my favorite piece of fitness equipment with you, the TRX Suspension Trainer! The TRX was created by Randy Hetrick and was born in the Navy SEALS. I was fortunate to meet Randy back in 2005 at a fitness conference and have been using the TRX ever since.
Personally, as an active boomer, the TRX is my number one, go-to tool for strength training and core conditioning. I love using the TRX because I can do a full-body workout, push hard, and when I finish the workout, my joints don’t hurt.
As a fitness trainer, I love the versatility and efficiency of the TRX. I use it with all of my clients, all ages, all fitness levels. By using just your body weight as resistance, you can develop strength, balance, flexibility, and core stability all at the same time in every workout.
No matter your fitness level, starting as an exercise newbie or seasoned pro, using the TRX will help you move better.
Over time, as you start to move better, you will reduce your risk of injury and begin to feel better in everyday life activities.
Here are the top four reasons why I love using the TRX.
The TRX is scalable for all users, ages, and fitness levels. It’s so easy to use, and with a small adjustment in your body angle, you can change the intensity of an exercise right there on the spot.
The TRX uses a single anchor point, which creates a bit of chaos in your workout. The potential of that chaos requires you to stay engaged in your core the entire time.
TRX offers an effective and efficient way to workout. You can create a full-body strength training workout while simultaneously improving balance and overall flexibility and mobility. If you keep moving from one exercise to the next, you will get a lot done in a 30-min workout!
Never miss a workout, the TRX is so convenient, you can train anywhere! The TRX is lightweight and easy to bring with you when you travel. Take the TRX to the park, use it in your hotel room or the fitness facility in your hotel, and don’t forget to bring it to Hawaii on your next vacation. The view during your workout is fantastic!
Myth busters on the top two misconceptions of using the TRX.
I need to get in shape before I use the TRX, it’s too hard
There are three quick and simple ways to adjust the exercise intensity to accommodate all users at any fitness level.
- Vector – change your body angle.
You can change your intensity by merely moving your feet. Moving your feet toward the anchor point will increase intensity. Moving your feet away from the anchor point will decrease the intensity.
- Stability – change the base of support.
How wide or narrow are your feet? A wide foot stance will give you more support and stability. A narrow foot stance will decrease stability.
- Pendulum – where your feet are relative to the anchor point.
Use the Pendulum when your feet are in the foot cradles. When your feet hang straight down under the anchor point, we call this position neutral. Moving your body under the anchor so that your feet are behind the anchor will decrease the intensity. Moving your body away from the anchor to bring your feet in front of it will increase the intensity.
It’s only for athletes.
My senior clients love using the TRX. They see an improvement in balance, strength, flexibility, and overall movement confidence. In addition to using it with my senior clients, I use the TRX for injury rehab as well as using it with my clients living with Neurological and Movement Disorders.
Are you new to TRX Suspension Training?
No worries, here are a few quick and simple tips I use with my new clients.
- Go at your own pace. A few good reps in each exercise are better than fast-paced and sloppy movement loaded with momentum. Your overall goal is to start moving better so that you begin to feel better.
- As you find the appropriate level of difficulty, take your time, focus on form, and body alignment. You will slowly start to see an increase in your strength, balance, core stability, and overall flexibility.
- As you get stronger and more confident with your movement on the TRX, gradually add intensity without compromising form and technique (see myth #1 above for options).
- And, most importantly, have fun!
TRX exercises and guidelines.
Go through the exercise list one time through performing 10-12 reps of each exercise. With the static exercises, hold for 20-30 sec.
As you get stronger, you can add reps to each exercise or, if you have the time and energy, go through the workout twice.
Click here to watch a short video for proper form and technique.
- Marching (mid-length)
- arms extended from the chest, engage the core, focus on balance as you march alternating legs
- Single-Leg Hip Hinge (mid-length)
- arms extended from the chest, engage the core and maintain a stable spine, focus on balance as you hinge at the hips alternating legs or do required reps on one side then switch
- Standing Forearm Plank (mid-length)
- slide the forearms into the foot cradles, bend at the elbows, arms extended from the chest, engage core and legs, hold the plank
- Single-Leg Squat (mid-length)
- elbows under the shoulders, center one leg to anchor point, the other leg starts as your kickstand, keeping weight in both legs, sit down into squat and return, as you get stronger shift more weight into the working leg eventually lifting the kickstand off of the floor, perform your required reps, then switch legs
- Rotational Ward (fully lengthen)
- stand side to the anchor point, arms extended from the chest, both hands inside the foot cradles, feet shoulder-width apart, keep the weight even in both legs, without rotating your body, press into the foot cradles creating tension against the TRX, hold a standing plank
- Chest Press (fully lengthen)
- arms extended from chest, feet shoulder-width apart, maintain a plank as you lower your body bending the elbows to 90 degrees and return
- Step Back Lunge (mid-length)
- elbows under the shoulders, center one leg to the anchor point, step the other legs back, bending both knees to 90 degrees and return, do required reps on one leg then switch or alternate legs
- Low Row (mid-length)
- pull shoulders down and back, bend elbows, hands at the rib cage, walk feet toward anchor point until you feel the tension in your back, maintain a plank as you lower down and return
If you enjoyed this post, and want to take your TRX workout to the next level, please message me. I would love to support and guide you into a more specific program that meets your needs.
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