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!
Sentadilla TRX/Saltos en cuclillas:
3 series, 15 repeticiones 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.
TRX fila alta:
3 series, 15 repeticiones Comienza con los brazos extendidos y los pies debajo del ancla. Con las palmas hacia abajo, tire de las manijas hacia los hombros y luego extienda los brazos hacia la posición inicial.
Estocada elevada con pie TRX:
3 series, 10 repeticiones con cada pierna. Coloque un pie en el soporte del mango. Párate erguido con las manos entrelazadas frente a tu pecho. Doble la rodilla de la pierna plantada y lleve el pie en la cuna hacia atrás. Regrese a una posición de pie. Modificación: para una versión menos desafiante, sostenga las manijas como apoyo, mantenga una pierna plantada en el suelo y lance hacia atrás con la otra pierna, manteniéndola alejada del suelo durante las 10 repeticiones si es posible.
Puente de glúteos TRX + Curl de isquiotibiales:
3 series, 15 repeticiones 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.
Flexiones TRX:
3 series, 15 repeticiones 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.
Flexiones atómicas:
3 series, 15 repeticiones 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.
TRX Ab Pike/Tuck:
3 series, 15 repeticiones 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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