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This full-body TRX workout targets every muscle group with just five moves

If you’ve ever been to a gym, you’ll probably have seen the TRX suspension trainers.

They’re a clever little device that allow you to make use of your own body weight to train your core strength, build muscle, fitness and endurance.

And you don’t have to be in the gym to use a suspension trainer. If you get your own, you can anchor them pretty much anywhere. Which will definitely take your outdoor workouts to the next level.

Charlotte Tooth is an online personal trainer and senior course instructor for TRX UK. She has provided a handy workout that is great for a full-body challenge – and perfect inspiration if you don’t know where to start with your TRX.

Charlotte’s five full-body suspension training exercises are perfect for trying out at home, in the park, in the gym – or wherever your feel like hanging your suspension trainer.  

TRX squat

Set up: TRX suspension trainer – mid length

Stand facing your anchor point, feet slightly wider than hip width apart, elbows bent and in line with your ribs.

Sit back and down as if you are sitting into an invisible chair, bending at the ankles, knees and hips.

Push the knees out and keep your back straight. Push back up to standing by straightening the legs and squeezing your glutes.

Pro tips: Try not to lean away from the straps too much. Your weight should be in the front/ middle of the foot so your legs do more work than your arms.

Great for thighs and glutes.

TRX arabesque

Set up: TRX suspension trainer – mid length

Stand facing towards your anchor point, holding the handles, elbows bent in line with the ribs.

Lift your left knee into your chest, then hinge forward from the hip kicking the left leg out behind you.

As you tip forward, reach the arms forward and press down into the handles to activate your back and core muscles. Keep your standing knee slightly bent.

Return back to standing the way you came, pulling the left knee to the chest.

Pro tips: Slightly turn out the legs for more activation in the side of the glutes. 

Look for a stretch in the back of your standing leg as you hinge forwards.

Great for hamstrings, glutes, balance.

TRX pike

Set up: TRX suspension trainer – mid calf length

Ground facing away from the anchor point, with your toes hooked into the foot cradles.

Place your hands under your shoulders and lift up to a strong plank position. Make sure you have a straight line from your head to your heels, flexing the feet and pushing into the straps.

Begin to hinge at the hips, lifting your butt to the sky as you look back at your ankles. Keep your arms straight the whole time.

Slowly lower back down to a plank position, gazing at the fingertips.

Pro tips: Think of pushing your armpits back towards your thighs as you pike, so you don’t end up leaning too far forward.

Maintain an active plank so you don’t lose your form.

Great for core, shoulders, back.

TRX suspended lunge

Set up: TRX suspension trainer – mid calf length

Stand facing away from the anchor point with your right foot hooked into the foot cradles.

Hop forward a little so you have some tension in the suspension trainer.

Keeping your weight forward on the front leg, begin to bend both knees and lightly tap your back knee on the floor behind you.

Press hard into your front heel to bring yourself back up to standing, pulling your right knee forwards as you stand.

Use opposite arm to opposite leg as you move, to help you balance.

Pro tips: Keep your weight forward by leaning slightly over the front leg, like you are looking over a cliff. If you struggle with balance, have a chair nearby.

Great for thighs, glutes, balance, core.

TRX Y-raise

Set up: TRX suspension trainer: fully lengthened

Stand facing towards your anchor point on the balls of your feet, holding the handles with the arms straight overhead, in a Y shape.

Lower your arms slowly down in front of you, directly in line with your shoulders, bringing your feet to flat. Keep tension on the straps the whole time.

Return back to the Y shape by pulling the arms back above your head, ensuring you keep the arms straight.

Your body will move back and forward, controlled by the movement of the arms. 

Pro tips: Keep those elbows straight! If you are tempted to bend them, you may have made the exercise too heavy.

Walk back an inch or two to make it easier. Straight arms keeps the work in the shoulders.

Great for shoulders, back, core.

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  • Posted on May 2, 2021