Keep Active With The TRX

Jessa t

Hi all! I wrote the blog post below as a contribution to the official Miss California blog. The Miss California Organization has been generous to let 2015 titleholders and other members within the organization to serve as guest bloggers. It has been so much fun getting to know titleholders through their posts! If you are looking for a fun and new workout be sure to check out the TRX!

A huge part of being a titleholder is living a healthy and active lifestyle in order to adhere to a busy and demanding schedule. There are an immense number of workouts and maybe even a few you have not been introduced to. A big tip I like to give to keep active is to find a few different types of workouts that you enjoy so you can switch up your daily routine. Two years ago, I was introduced to the Total Body Resistance Exercise (TRX) and fell in love with it! Six months after taking classes I decided to earn my TRX teacher qualification and taught classes for a year. I continue to substitute teach classes when I get the chance. The TRX was created in 1988 by a Navy SEAL, Randy, in order to stay fit on the road. Since then, the TRX trainer has come a long way and the empire continues to expand.

One of my favorite things about the TRX is that there is an endless number of ways you can use it.

The best part of it all is that the workout is all core, all the time! Below I will walk through two exercises for an upper body workout, lower body workout and abdominal workout.

Upper Body

Bicep curl (Done @ mid-strap. See video for more info.)

Bicep curls are a familiar exercise that you usually see performed with free weights. On the TRX the weight you use is your body weight and can be modified at any time by your foot position toward the anchor.

  • Grip the hard handles and straighten your arms facing the anchor. Walk backwards until you have tension on the straps.
  • Press your shoulders down as far as you can away from your ears and rotate your palms upward.
  • Keeping your head in the same place, walk your feet toward the anchor to find your body in a diagonal from head to feet.
  • Contract your biceps and being to pull your palms toward your temples.
  • Once your palms reach your temples slowly extend your arms back to the starting position.
  • Repeat steps 4-5 12 times for 3 sets.

*** TIP: The closer your feet are to the anchor the more challenging the exercise will be. You can always adjust your foot position to vary the difficulty during the workout.

Tricep extension (Done @ mid-strap. See video for more info.)

Tricep extensions are also an exercise that is usually seen performed with free weights or a workout machine. Once again, on the TRX your body is your weights!

  • Grip the hard handles and straighten your arms facing away from the anchor. Walk away from the anchor until you have tension on the straps.
  • With your extended arms, place your hands at eye level and press your shoulders down as far as you can away from your ears.
  • Take a step or two back toward the anchor so your body is in a slight diagonal position from head to feet.
  • With your palms facing down, begin to bend your elbows so the backs of your hands are moving in the direction toward your temples. Keep your elbows lifted away from your chest.
  • Once the back of your hands reach your temples push down on the hard handles until your arms are in a full extension.
  • Repeat steps 4-5 12 times for 3 sets.

Lower Body

TRX Balance Lunge (Done @ mid-strap. See video for more info.)

Lunges are a classic lower body exercise, but with the TRX there are tons of variations to spice them up!

  • Grip the hard handles and straighten your arms facing the anchor. Walk backwards until you have tension on the straps.
  • Turn your palms to face one another and press your shoulders down away from your ears. Maintain good posture.
  • Balancing on your left foot, pick up your right leg with a bent knee and bring your knee up to your chest.
  • Slowly bend the left leg and simultaneously bring that bent right leg back like you are going to do a lunge, but don’t let the right foot touch the ground.
  • Begin to straighten the left leg to stand upright while bringing the bent right knee back toward your chest.
  • Repeat steps 3-5 12 times for 3 sets.
  • Do complete exercise on the other leg.

Hamstring curl (Straps pulled mid-shin. See video for more info.)

Not only can you workout your lower body in the standing position, but also in addition there are plenty of lower body exercises you can do lying down like hamstring curls. TIP: A mat is suggested when using the TRX lying down.

  • Have a seat facing the anchor and place your heals in the soft straps. The bottoms of your feet should be pressing against the hard handles.
  • Once your feet are secure, lie down on your back and straighten your legs. Make sure your feet are right underneath the anchor.
  • With your hands by your bottom, engage your glutes and lift your bottom off of the ground/ mat.
  • Press your heels down into the soft straps as hard as you can to keep constant tension on the straps.
  • Begin to bend your knees toward your chest until the reach 90 degrees.
  • Slowly straighten your legs until they reach the starting position.
  • Repeat steps 4-6 15 times for 3 sets.

Abdominal

TRX crunch (Straps pulled mid-shin. See video for more info.)

Although every exercise performed on the TRX uses your core, there are specific exercises to focus on those abdominal muscles! Who doesn’t want a six-pack?! ;)

  • Facing away from the anchor, kneel on the ground/ mat and place your toes and tops of your feet in the soft straps.
  • On all fours, walk your hands away from the anchor like you are going into a pushup position.
  • With your hands on the ground, push off of your knees, straighten your legs and make sure your shoulders are over your wrists. You are now in a plank!
  • Engage your core by pressing your belly button up toward your spine.
  • In your plank, push the top of your feet down into the soft straps to keep constant tension.
  • Begin to bend your knees in toward you chest until they touch your stomach.
  • Slowly push your knees away from your chest and straighten your legs until you return to your plank.
  • Repeat steps 4-7 12 times for 3 sets.

TRX V (Straps pulled mid-shin. See video for more info.)

Want to bump up the difficulty for a TRX crunch? The TRX V is the exercise to try!

  • Facing away from the anchor, kneel on the ground/ mat and place your toes and tops of your feet in the soft straps.
  • On all fours, walk your hands away from the anchor like you are going into a pushup position.
  • With your hands on the ground, push off of your knees, straighten your legs and make sure your shoulders are over your wrists. You are now in a plank!
  • Engage your core by pressing your belly button up toward your spine.
  • In your plank, push the top of your feet down into the soft straps to keep constant tension.
  • Begin to pike your hips and lift your bottom up toward the ceiling so your body starts to form a V shape. Simultaneously look toward your knees.
  • Slowly lower your bottom to release your pike and return to your plank, returning your gaze to your hands.
  • Repeat steps 4-7 12 times for 3 sets.

If you are more of a visual learner I have created this video of brief how-to’s of each exercise for your reference 🙂

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