TRX TRAINING IS as difficult as it is rewarding and nowadays, most gyms are equipped with the requisite tools needed for weekly classes.
But you don’t need to step outside the door of your bedroom to do a class if you’re caught for time…or if you’re too afraid of making a clown of yourself, which admittedly, is perfectly understandable.
These five exercises are not easy and if you’re a beginner, we’d suggest no more than 15 minutes in total.
Try each one for 90 seconds (or to failure) and repeat each three times. We guarantee you will be in a bad way afterwards!
Exercise 1: TRX plank
Starting position Kneel on your hands and knees, facing away from a TRX with your feet hooked into the foot cradles.
Action Extend your body into a push-up position with your hands directly under your shoulders. Contract your core and glutes, and focus on keeping your shoulders, hips, knees, and ankles in a straight line. Do NOT drop your hips. Only do what’s comfortable for you. As soon as you begin to sag, stop.
Exercise 2: TRX side plank
Starting position Lie on your side with your feet in the foot cradles of TRX and heel of your top foot touching the toe of bottom foot. In other words, one foot in front of the other.
Action Contract your core and glutes to lift your hips up, keeping your shoulders directly above over elbow. Slowly lower your hips to the ground and return to the starting position.
Exercise 3: TRX crunch
Starting position Face away from a TRX in a plank position with your feet securely hooked into the foot cradles.
Action: Contract your core and crunch your knees into your chest and lift hips. Straighten your legs and return to starting position.
Exercise 4: Pendulum swings with knee tucks
Starting position Get into the plank position. (Kneel on your hands and knees, facing away from a TRX with your feet hooked into the foot cradles.)
Action Keeping your feet together, swing your hips from left to right and when you get to the top of the ‘swing’ tuck your knees into your chest. Keep your core tight and concentrate on the hips.
Exercise 5: Abdominal twists
Starting position Lie on your back. Reach for the handles and lift up your feet a foot off the floor. The higher your lift the harder it will be.
Action Now take your legs from side to side, ensuring the twist is coming from your core. It should NOT just be a rolling side to side movement – it needs to be controlled. Imagine your feet as like a windscreen wiper.