TONE UP Anywher: Suspension Body Weight Training with the TRX
Feb 2010
The TRX (Total Resistance eXercise) suspension training system is new, but it looks and feels old. A simple, low-tech exercise modality—all substance and no flash—it uses straps, a central pivot point and your own body weight to transform the way you work out. Celebrities, professional athletes, U.S. Marines, Navy Seals, Ultimate Fighting Champs and NFL teams use this system. It’ll work you harder than any other gym session, and you’ll feel the benefits immediately. Best of all, it’s portable. You can use it at home, in a hotel room or even in your office.
To understand the strengths of this system, you need to know its origins. While serving in the U.S. Military, Navy Seal Randy Hetrick (now retired) often did body weight exercises like push-ups and pull-ups, but he found that he couldn’t work the muscles of his back and legs effectively. So, in 1996, he created his own suspension system from extra parachute harnesses. Once it became popular, he started manufacturing the TRX system on a commercial scale. Since then, it has become widely used throughout the U.S. and the world.
Why Use the TRX System?
It’s portable: While TRX Suspension classes are offered at gyms around the country, various attachments enable you to fasten the system to doors or walls at home, in hotel rooms or just about anywhere.
It’s adaptable to every fitness level: Because the TRX uses your own body weight, you can change the difficulty of any exercise by changing the length of the straps and your body position.
Transitions are easy: The system allows you to change exercises in less than 15 seconds. This means that you can make the most of your training with fast-paced, circuit-style workouts.
Strengthens core muscles: Works the body across different planes and directions, mimicking real-life movement. Perfects your posture by strengthening the stabilizer muscles in your back.
Improves flexibility: Your body is forced to stretch and flex in new ways and directions.
ALL THE RIGHT MOVES
Here is a circuit of six exercises designed to rebuild your body from head to toe. Perform each exercise for 60 seconds, moving quickly between each one.
Work your way up to completing three sets of the entire circuit, for a total of 20 minutes.
1. Chest Press
works: chest, shoulders and triceps
With back to the TRX, stand with feet hip-width apart, holding handles with arms extended forward and parallel
to floor, palms down. Lean forward onto balls of feet.
Bend elbows and lean body further forward, lifting one leg
behind you (as shown). Return to start position
and repeat with opposite leg.
2. Single-Leg Squat
works: glutes, legs and core
Convert straps to the single-handle position. With back to TRX,place right toes into handle and hop left foot forward, hands on
hips. Bend left knee, lowering to a lunge, keeping knee over ankle
(as shown). Rise to standing position and repeat for 30 seconds.
Switch legs.
3. Squat to Row
works: glutes, shoulders, back and legs
Facing the TRX, hold one handle in each hand. Squat (as shown). As you return to standing position,
pull elbows back until the wrists are at your hips.
Repeat.
4. Mountain Climbers
works: chest, shoulders and core
Kneel, facing away from the TRX, and hook toes into handles.Walk hands forward until legs and back are straight (plank position).
Bring one knee to chest (as shown)
and continue to alternate.
5. Hamstring Curl
works: hamstrings, glutes and low back
Lie on your back and place heels in the TRX handles, legs extended, arms at sides. Lift hips until torso aligns with the legs and body
forms a straight line. Bend knees, bringing heels toward glutes
(as shown). Return to starting position and repeat.
6. Single-Leg Push-up to Pike
works: entire body
Kneel, facing away from the TRX, and hook right toes into handles.
Walk hands forward until legs and back are straight
(body is in a push-up position)
and cross left foot over right.
Lower into a push-up, keeping body in a straight line.
Push your body up and lift glutes to ceiling,
keeping legs straight and shoulders over hands
(as shown). Extend body back to start position and repeat.