The 20-minute workout: TRX foundational movement workout
Looking for a quick and effective workout to start your weekend off?
Well this TRX workout will challenge your body and help to tone and strengthen your muscles in the process. All you need is a TRX – which you can use at home, in the park, or at your local gym.
This workout, designed by Anthony Mayatt, personal trainer and owner of Breathe Fitness, is all about functional movement.
‘In TRX we have seven foundational movements – as in different ways the body moves,’ says Anthony.
‘This workout is designed mainly for a beginner, but can also be adjusted for an advanced individual to work harder.’
The 7 foundational movements are pull, squat, lunge, push, rotate, hinge and plank.
Anthony says: ‘The TRX Suspension Trainer is a bodyweight tool used to put your body into an unstable position and bring out your weaknesses.
‘An exercise can be made easier or harder solely by changing the angle of your body so its entirely up to you how easy or hard you work. No matter the exercise your core will be working due to the instability so more muscles will be working and your posture will improve session by session.’
Keywords to know:
- Anchor point: Where your trx is attached to the ceiling/door
- Strap length: How long your trx is set for each exercise
TRX foundational movement workout
‘In the video below you will see linked below I will perform roughly 10 repetitions per movement,’ sys Anthony.
‘You can adjust this yourself if you want to work harder so generally say 10 for beginner, 15 for intermediate and 20 more advanced.
Use round 1 to really focus on technique then in further rounds try to progress by changing your angle, stability etc.’
TRX low row
Strap length – short
Stand facing the anchor point
Hold the handles with elbows stacked below shoulders, palms facing each other. Walk feet towards anchor point till there is a squeeze in the upper back.
Lower the body fully extending the arms maintaining a plank.
Pull the body to towards the anchor returning to the starting point.
TRX front squat
Strap length – long
Stand facing away from the anchor point
Straps under the arms, hands by the chest, bodyweight on handles, walk body to 45 degree plank position.
Weight on balls of feet, lower hips back to 90 degrees, knees are stationary. Drive through balls of feet, squeeze glutes, extend hips.
To progress the exercise add a small forwards hop at the end of the movement.
TRX chest press
Strap length – long
Stand facing away from the anchor point
Extend arms in front of shoulders with feet in your appropriate position. Maintaining plank, lower the body bending elbows to 90 degrees and chest between handles.
Drive through palms squeezing the chest back to the starting position.
TRX lunge
Strap length – mid-calf
Stand facing away from the anchor point
Place one foot in the foot cradles, centre with the anchor point, shoulders over hips.
Drive suspended knee back, lower the hips until the knee is 2 inches off the ground with the front knee at 90 degrees.
Drive through the heel of the grounded leg, squeezing the glutes, lift chest, eyes forwards.
TRX power pull
Strap length – mid (single handle mode)
Stand facing the anchor point
Working hand besides the chest, free hand reaches up the main strap towards the anchor point, drop shoulders.
In a circular motion, rotate free arm towards the ground while extending working arm, keep hips square.
Drive working elbow straight back while rotating free arm up towards the anchor point.
TRX hip press
Strap length – mid-calf
Ground facing the anchor point
Feet under the anchor point with heels in foot cradles, stack knees over hips.
Drive heels down, lift hips to form a straight line from knees to shoulders. Squeeze glutes then lower hips back towards the ground keeping knees over hips.
TRX pike
Strap length – mid-calf
Ground facing away from the anchor point
Placing toes into foot cradles, on hands and knees engage core.
Lift knees so hands are below shoulders and feet suspended in plank position. Lift hips as high as possible keeping legs and upper body straight.
Lower hips back to a strong plank position.
Exclusive offer for Metro.co.uk readers
Anthony runs TRX classes from The Lodge Space in Canada Water, London so wants to offer you 20% off all studio classes, class packs and one off memberships. Offer is available between June 25 – July 26. Book now, use later.
Use promo code METROLODGE at checkout: http://thelodge.space
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