TRX core workout – If you are looking to be defined and stronger in your core, you need to strap up and step up. I mean With the TRX suspension trainer straps.
If you think that bodyweight training can leave you sore, then you need to try the TRX!
You’ll think twice about bending down to pick up something you have dropped on the floor. This piece of equipment gives massive benefits, like sculpting the body and strengthening the muscles of your core.
What is the TRX?
TRX stands for (total body resistance exercise). Suspension training is a full-body workout that uses the whole body weight, gravity and it causes you to recruit additional muscles in your body due to the lack of stability.
It was created by Randy Hetrick, who is a former navy seal in his quest to find a way to keep fit when away from home.
The TRX training system is essentially two straps attached to a firm anchor point. You can either place your hands or feet in the straps to do 1000’s of different exercises.
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Origin of the TRX
TRX Core Workout
TRX benefits of core workouts
The benefits of using TRX are numerous. You will be dripping in sweat in no time due to the combination of repetitions, intensity, and variation of exercises you can do.
TRX training system combines strength training with cardio, which will both have strong benefits for your core.
You will get your heart rate up, burn calories, and this will help to increase your endurance.
TRX exercises require both balance and strength. As a result, you will increase your core stability and sculpt your abdominals.
Workouts with TRX will also increase both your flexibility and mobility, especially in areas like your hips, which is always an area where we need a little more help.
Many of the exercises you will do with TRX focuses on your core, and by strengthening your core, you will be building a strong foundation.
You will also be able to train your upper body with TRX……
Obviously, you will need strong legs to run faster and help you through the day.
Full TRX core workout
Here are the six exercises I recommend you do for your workout. Do 15 repetitions of each exercise, followed by a 45-seconds rest.
1) TRX push up
Difficulty – beginner
Targets – arms and chest
How to do it:
- Hook your feet into the two TRX handles so that your feet are both pointing away like you are standing on tip-toes.
- Lift your body and make sure the weight of your body is going through the palms of your hands.
Keep your core tight - Lower your chest towards the floor by bending your elbows. You should feel the burn in your chest.
2) TRX single arm row
Difficulty – Beginner
Targets – Back, abs, arms
How to do it:
- Grab both the handles in one hand with your palms facing inwards.
- Lean as far back as you can and extend the arm that is not holding the handles.
- You should feel your weight go from your toes onto your heels.
- Start with your arms fully extended.
- Bring your body towards your hand by bending your elbows and squeezing your shoulder blades together.
- Make sure you squeeze your core to make sure your body remains square.
- Lower your body back to the start position by controlling the speed at which you lower yourself.
3) TRX Pike
Difficulty – Intermediate
Targets – Abs
How to do it:
- Place both your feet into each handle with your feet pointed.
- Raise your hips and take your weight through the palms of your hands.
- Raise your hips as high as you can in the air.
- Pull your feet as close to the head as you can manage.
- You must keep your legs straight and arms in the same position.
- Return to the start position and repeat.
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TRX one leg squat
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Difficulty – Beginner
Targets – Front of legs, back of legs, bum, and abs
How to do it:
- Hold on to both handles with your hands.
- Turn your hands inward so that your palms are both facing each other.
- Lean back slightly with your arms fully extended.
- Your head should be facing forward, and your back should be nice and straight.
- Make sure to squeeze your tummy.
- Lower your bum towards the floor on one leg by bending your knees.
- Once you squat as low as you can begin to extend your leg to stand again
- Squeeze your core throughout to ensure you maintain your stability.
- Repeat these jumps for 15 repetitions.
5) TRX hamstring curls
Difficulty – Beginner
Targets – hamstrings (back of your legs) and abs
How to do it:
- Although this exercise is beginner level, if you do this correctly it will burn.
- Lie down on your back and place your feet into the handles with your heels facing towards the floor and your toes pointing upwards.
- Raise your hips off the floor and spread your arms for balance.
- Bend your knees and raise your hips as high as you can.
- Pull your feet as close to your bum as you can. Return to the start position and repeat.
6) TRX jackknife
Difficulty – Beginner
Targets – hip flexors and abs
How to do it:
- Place your feet in both of the straps so that your laces are facing towards the floor.
- Raise your body so that you are taking your weight through your arms.
- Bring your knees toward your chest by bending both your knees and hips.
Try not to raise your bum in the air as you move your knees towards you. - Squeeze your stomach in and keep your body as still as you can.
TRX roll out
Difficulty – Beginner
Targets – Lats (back) and abs
How to do it:
- Begin with your knees on the floor and arms by your side
- Extend your arms forward in an upward direction.
- Try to keep your hips, knees and shoulders in a straight line throughout the movement
- When your arms are directly above your head return back to the start position.
8) Jack knife and push up
Difficulty – Beginner
Targets – Hip flexors, chest, shoulders, triceps and abs
How to do it:
- Same start position for the press up.
- Perform a jack knife and the once your legs are extended perform a push up
- Make sure to squeeze the core to remain steady.
How did you find the workout?
The jack knife and press up is my favourite exercise.
Leave a comment to let me know what you think the best exercise is.
Do this workout three times a week for the next month and let me know how you progress by leaving a comment.
I know you can do this, so give it your best.
With love from your favourite personal trainer.
Gerald
