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TRX Workout-VASA Fitness

Training
Sep. 6, 2022 / VASA Admin
TRX Workout-VASA Fitness

Introduction to TRX Training

TRX training, also known as Total Resistance Exercise, is a form of suspension training that leverages body weight exercises to enhance strength and fitness. Developed by Navy SEAL Randy Hetrick, TRX workouts are designed to engage the entire body, including the core, upper body, and lower body, to build strength and endurance.

The TRX system consists of suspension straps that can be anchored to a stable object, allowing users to perform a variety of exercises. This form of training is incredibly versatile and can be done at home, in a gym, or even outdoors, making it a convenient and flexible way to stay fit. Whether you’re a beginner or an advanced athlete, TRX workouts can be modified to suit your individual fitness level, making it accessible to people of all ages and abilities.

One of the key benefits of TRX suspension training is its ability to improve core stability and balance. By using your body weight as resistance, TRX exercises challenge your core muscles, helping to enhance overall stability and coordination. Additionally, TRX training is a low-impact form of exercise, making it ideal for individuals with joint pain or other mobility issues.

TRX training can also be combined with other forms of exercise, such as yoga or strength training, to create a well-rounded fitness routine that helps you improve strength, build endurance, and achieve your fitness goals.

TRX Workout Routine

TRX bands are versatile and can be used for a full-body workout. Complete the following TRX exercises as individual exercises or spice it up by completing a full circuit of suspension training!
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TRX Squat/Squat Jumps:


3 sets, 15 reps

Hold the handles and place your feet hip-width apart. Sit down towards the ground and stand up quickly. To get your heart rate up, jump up and land softly to complete the squat.
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TRX High Row:


3 sets, 15 reps

Start with arms extended out and your feet under the anchor. With your palms facing down, pull the handles towards your shoulders, then extend your arms back to the starting position.
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TRX Foot Elevated Lunge:


3 sets, 10 reps on each leg

Place one foot into the cradle of the handle. Stand tall with your hands clasped in front of your chest. Bend the knee of the planted leg and drive the foot in the cradle backwards. Return to a standing position. Modification: For a less challenging version, hold the handles for support, keep one leg planted on the ground, and lunge backward with the other leg, keeping it off the ground for all 10 reps if possible.
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TRX Glute Bridge + Hamstring Curl:


3 sets, 15 reps

Lie flat on your back with your feet in the TRX straps. Engage your core and glutes and lift your hips off the floor. In one smooth motion, drive the hips up and curl your heels into your glutes without letting your hips sink down.
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TRX Push Up:


3 sets, 15 reps

Face away from the anchor point and hold the straps in your hands. At a 45-degree angle, place your hands underneath your shoulders (the straps will be on top of your arms). Slowly and with control, lower into a push-up position. Then, press away from the floor and repeat. Advanced option: Place your feet in the handle cradles and put your hands on the ground. Complete a push-up followed immediately by a knee tuck by pulling both knees into the chest before completing another push-up.
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Atomic Push Up:


3 sets, 15 reps

Face away from the anchor point and hold the straps in your hands. At a 45-degree angle, place your hands underneath your shoulders (the straps will be on top of your arms). Slowly and with control, lower into a push-up position. Then, press away from the floor and repeat. Advanced option: Place your feet in the handle cradles and put your hands on the ground. Complete a push-up followed immediately by a knee tuck by pulling both knees into the chest before completing another push-up.
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TRX Ab Pike/Tuck:


3 sets, 15 reps

Get into a high plank position, with your feet in the TRX straps and hands under your shoulders. Drive your hips into the air and curl your knees into your chest. Slowly lower back into the plank position. Advanced option: Instead of curling your knees into your chest, keep your legs straight so you end in a pike position.

Want More Help With Your TRX Workouts?

The TRX system offers a variety of exercises and workouts to choose from, making it a great way to stay fit and challenged. But if you want more support incorporating effective TRX exercises into your workout routine, book a consultation with a VASA personal trainer to build strength, improve core stability, and achieve your fitness goals.

Need Somewhere to Do Your TRX Workout?

With a VASA membership, you’ll have access to a premium gym space and space to practice suspension training, as well as space for any other upper body exercises you want to do, strength training, cardio, performance lifting, and more. Get a free 1-day trial and see the VASA difference.

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        By accepting the guest pass, you are agreeing to the following terms and conditions:
        ACCESS AND USAGE:
        a. The guest pass is valid for one-time use during the specified duration indicated on the pass.
        b. Access to the club is limited to designated hours and facilities specified by the club.
        c. The guest pass allows the guest to utilize the club’s equipment, amenities, and services available during their visit.
        d. All guests must be accompanied by an active VASA member at the time of check-in.
        ELIGIBILITY AND REGISTRATION:
        a. Guests must be at least 12 years of age. Guests ages 12-17 must be accompanied by a parent or legal guardian when using the club.
        b. The guest pass is non-transferable and can only be used by the individual named on the pass.
        c. All guests ages 18+ will be required to show a local government-issued ID upon check in.
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        a. Guests acknowledge and understand the risks associated with physical activity and exercise, and agree to participate at their own risk. Guests release the club, its staff, and affiliates from any liability for injuries, accidents, or damages that may occur during their visit.
        CLUB POLICIES:
        a. Guests must adhere to the club’s code of conduct and policies, including proper attire (closed toed shoes must be worn at all times in addition to shorts or pants and a shirt or sports bra), cleanliness, and respectful behavior towards other members and staff.
        b. Guests are responsible for any damages caused to the club’s property or equipment due to negligence or misuse.
        c. Harassment, foul language, threats, fights, and disruptive or threatening conduct will not be tolerated and will be grounds for removal from the club.
        d. The club reserves the right to revoke or terminate a guest pass at any time due to violation of club policies or misconduct at the discretion of club staff.
        MODIFICATIONS TO TERMS AND CONDITIONS:
        a. The club reserves the right to modify or update the terms and conditions for the guest pass.
        GOVERNING LAW AND JURISDICTION:
        a. Any disputes arising from the guest pass or the club’s facilities and services will be governed by the laws of the jurisdiction where the club is located.

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        I, an adult Guest or parent (agreeing on behalf of a minor child or ward who is a Guest) expressly accept and assume all risk of injury, illness, damages or death, known and unknown, inherent or not, for my use of and participation in any and all services, amenities, facilities, machinery, equipment, locker rooms, parking lot, lobby, and any other area located in and around the Club facility, regardless of whether such injury or damage arises out of or during physical activity, including, without limitation, any loss or theft of any personal property. I am fully aware that operation of gym facilities and participation in physical activity may be dangerous and involves risk of injury to my person. I agree that I have a duty to examine each piece of equipment or facility prior to use, and refrain from use and report the same to the Club if there is any indication that such equipment or facility has been subjected to abuse, is damaged, or is in an unsafe or potentially dangerous condition. If I am the parent of a minor Guest, I have discussed the activities, responsibilities and risks with the minor child who understands and accepts them, and I, to the fullest extent permitted by law, accept them on behalf of such minor child.

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        BY COMPLETING THIS FORM AND SIGNING/INITIALING BELOW, I ACKNOWLEDGE THAT I HAVE CAREFULLY READ AND UNDERSTAND THIS WAIVER OF LIABILITY AND ASSUMPTION OF RISK AND FULLY UNDERSTAND THAT I AM SURRENDERING MY RIGHT TO MAKE A CLAIM OR FILE A LAWSUIT AGAINST THE CLUB FOR PERSONAL INJURY, PROPERTY DAMAGE, WRONGFUL DEATH, PRODUCTS LIABILITY OR UNDER ANY OTHER THEORY, TO THE MAXIMUM EXTENT ALLOWED BY LAW.

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