I’m a multi-tasker at heart who loves adding challenge to her training, especially the one which deliver more results.
TRX training for instance is a total body integration: by suspending your feet or a part of your body on the TRX turn even the simplest exercise into a test of stability, mobility, strength and balance that you won’t get from resting on a stable object.
Check out these TRX supersets I put together for you, for a toned and sculpted body.
Suspended Lunge + Power Jump
- With the handles at mid-calf, stand facing away from the TRX on the left foot, hooking the right foot in both cradles.
- Lunge down bringing the rear knee hovering the floor and making sure the front knee is tracking over the toes. Keep a vertical spine and abdominal engaged the entire time.
- Press the front foot on the floor and explosively jump towards the ceiling, aiming to release the entire foot from the floor
Targeted Muscles: gluteus, quads, calves, abs
Pistol Squat + Rows
- Hold the handles with palms facing each other and elbows bent at your waistline level. Lift the left leg long, keeping it straight in front of you.
- Lower down into a squat on your right leg, extending your arms at eye level. Push yourself back up and switch leg.
- Walk your feet forward to bring your body in a diagonal Lean all the way back bringing the body weight to your heels and fully extending both arms
- Squeeze your shoulder blades together and keep your core tight as you pull yourself all the way up getting the handles at your armpit.
- Start again from the top
Targeted Muscles: quads, gluteus, calves, back, shoulders, biceps
Knee Tucks + Side crunches
- Hook your feet into the cradles so that thefront of your body is facing the floor. Walk your palms forward to get into a suspended plank position. Make sure your palms are directly underneath your shoulders and the elbows are softly bent.
- Squeeze your inner thighs together and bring both knees to your chest, rounding the spine slightly
- Extend back into the plank
- Keep squeezing your inner thighs together and bring both knees towards your Right elbow
- Get back into plank and then repeat to the Left side
- Start again from the top
Targeted Muscles: deltoids, rectus abdominis, obliques
Suspended Press Up + Side Plank
- Hook your toes to the cradles with the front of body facing the floor. Get into a plank position walking your palms forward, legs are straight and abdominals tight. Get your palms a little wider than your shoulders.
- Bend your elbows to lower the chest between your hands
- Press back up to the starting position
- Bring the Right palm in between your chest and then open into a side plank, stacking shoulders and hips on top of each others and reaching Left fingertips towards the ceiling
- Bring yourself back to starting point
Targeted Muscles: pectorals, triceps, rectus and transversus abdominis, obliques, lats.
Suspended Pike + Abductor Splits
- Place your feet into the cradles so that the frontof your body is facing the floor. Walk your palms forward to get into a suspended plank position.
- Keeping legs and arms straight and core tight, lift your hips up into an inverted V.
- Lower back to plank
- Separate your legs as wide as you can without loosing your form
- Pause for few second and then return to start
Targeted Muscles: rectus abdominins, obliques, rectus spinae, lats, deltoids, abductors and adductors
Suspended Bridge + Hammies Curl
- Lie on your back and hook your heels in the cradle. Make sure your knees are bent and right on top of your hips, ankles in line with your knees (90* angle). Keepyour arms long beside you
- Press your hip bones towards the ceiling squeezing your glutes and keeping your abdominals tight (no arch in the lower spine).
- Lower back down to start
- To get you hammies in action, lift your hips just half way.
- Straighten your legs keeping the core engaged and then pull your heels in toward the gluteus. It’s really important not to swing here!
- Bring your tailbone back on the floor and start again from the top
Targeted Muscles: gluteus, hamstrings, abdominals
Let me know your thoughts about this workout routine leaving a comment below.