“Total Body Resistance Exercise” — is a non-weight-bearing, resistance training system that involves two bands and body weight movements for a highly effective and versatile workout. It’s great for both beginners and fitness junkies, not to mention those always on the go.
The two suspension straps allow for an infinite number of exercises that help to improve strength, balance, and flexibility. Further it helps in boosting up the weight loss process as it engages the whole body in each of its exercise. With that in mind, here are 10 advanced TRX exercises to sculpt a tight core and propel muscle growth forwards.
Place your right foot inside the loops. Walk out until your right leg is fully extended. Slowly lunge forward until your quad is parallel with the floor and there’s a deep stretch through your butt. Hold for 0.5 seconds and powerfully thrust back upwards. Make sure that you maintain strong posture and a tight core throughout. Complete 10 reps with each leg.
Target: Legs, Core.
Get in push up position with both feet in the straps. Slowly contract your abs and push both legs out laterally, so that they’re slightly wider than shoulder width. Using your lower abs, pull both knees in towards your chest. Squeeze both legs together and kick your legs out straight back into push up position. Repeat for 20 reps.
Target: Core, Lower Abs, Hips.
Grab both straps and lean forward with your arms extended. Slowly bend both elbows and allow your body to go towards the floor. Lower until your elbows are bent beyond 45 degrees. Hold 1 second. Repeat 20 reps.
Start in push up position with both feet in the straps. While maintaining a flat back, slowly contract your lower abs and draw your knees into your chest. Hold the contraction for 1 second and go back to the start position. Repeat for 10 reps.
Target: Core, Lower Abs, Hips.
Start in push up position with both feet in the straps. Keep your upper body stationary and slowly swing your hips and lower body laterally from side to side. Swing outwards as far as possible while maintaining a strong contraction throughout your core. Continue for 30 seconds and repeat.
Target: Core, Obliques, Transverse Abdominis.
Grab a TRX strap with your right arm and drop back into a 45 degree angle. Puff out your chest and powerfully row upwards, and touch the top of the TRX strap with your left hand. As you’re rowing upwards on the right side of your body, your left side should simultaneously elevate and twist. Repeat for 10 reps.
Target: Core, Back, Rear Deltoids, Obliques.
Grab both straps and extend into push up position. With a slight bend on your elbows, slowly drive your arms down and out while your chest drops toward the floor. Lower until your triceps are parallel with the floor and powerfully squeeze your chest and arms together into full push up position. Repeat for 12 reps.
Set the TRX straps at waist height.Grab both handles, flex your triceps, and press your body upwards off the floor into a full extension. Lean forward slightly to engage the chest, stabilize the arms, and slowly dip downwards until your triceps are approximately parallel with the floor. Powerfully contract your triceps and chest and push back upwards to the starting position. Repeat for 10 reps.
Target: Triceps, Chest
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