TRX Basic Training for Back & Biceps part 3

If you missed the previous section of the TRX basic training for back and biceps, you can simply click here to read it. As always, please do take the necessary time to warm up, and to do the suggested stretches afterwards.

Here are three more TRX basic training exercises for back and biceps:

TRX Biceps curl

TRX Biceps curl

Start off by facing your TRX anchor point, and take one handle into each hand. Your palms should face each other. Lean backwards, tightening the straps and extending your arms. In order to activate the biceps, execute the following movement as you exhale: Bend your elbows, but don’t let them drop. Keep pulling until your hands create a frame for your forehead. Ideally, this movement should be executed slowly for maximum efficiency. As you inhale again, return to your starting position.

TRX Clutch curlTRX Clutch curl

Start off facing your anchor point. As for the biceps curl, lean backwards until your arms are extended and the TRX straps are taut. Your palms should face each other. However, instead of lifting your hands up to frame your face, you must – as you exhale – bring your arms across towards your chest. Remember to keep your elbows high. As you inhale again, straighten your arms and lower your body.

Note: You can change the intensity for all of these exercises by simply changing the position of your feet.

TRX One arm biceps curlTRX One arm biceps curl

If you want to drastically increase the intensity of your TRX basic training workout, try the one-arm biceps curl. Creating a single loop on your TRX home workout system, take hold of the single handle with one arm, turning sideways. After extending your arm, perform a bicep curl with one arm as you exhale. Ideally, your elbow should remain at shoulder height during the whole movement. As you extend your arm again, inhale.

TRX Suspension Trainer Workout for Back & Biceps – part 2

Here are some more ideas for your TRX suspension trainer workout: Back and Biceps TRC exercises part 2. You can view part one of this workout routine here – including the suggested warmup times and how to structure your progression.

trx power pullTRX Power Pull

Stand with your face towards your anchor point. Lift and extend your right arm until it forms a line with the TRX straps. As you lean backwards, extend your left arm as well, but rotate your torso leftwards so that your left arm essentially extends backwards. Ideally, your arms should form a straight line. As you exhale, execute a rowing motion with your right arm. At the same time, turn your torso back again, and move your left hand to the front (still in a straight line). As you inhale, complete the reverse version of the movement, and return to your starting position.

trx L-sit-to-posterior-plankTRX L-sit to posterior plank

For back and biceps, this TRX suspension trainer workout is particularly effective: Start off by putting your heels into the foot straps. While keeping your legs straight and sitting down on the ground, position your hands on the floor (or on the ground/grass if you are doing it outside), but behind your butt. As you exhale, push down on both your heels and your hands, and drive your hips upwards. lean your head backwards as you lift yourself. Ideally, your body should form a straight line, including your head. As you inhale again, lower your hips again – but don’t tough the ground. Suspend yourself about an inch off the floor, and pull your butt backwards so it ends up between your hands. However, for maximum effect, keep both your arms and legs straightened the whole time.

Note: The further back you place your hands before pushing upwards, the easier it will be on your arms – but the harder it will be for your back and stomach muscles. Experiment to see what works best for your physical capabilities.

To view more exercises for your TRX suspension trainer workout, you may want to have a look at the TRX workouts page here.

TRX Straps Workout for Back & Biceps – part 1

As part of the series on TRX straps workout routines, the following TRX home suspension exercises are focused on the back and biceps. For a more complete overview on all of the suggested routines, click here.

Before you start your routine, be sure to do a ten-minute warmup, ideally including both aerobic exercises and a pre-stretch routine. As always, be sure to select an appropriate progression for your level of fitness. Upon completion, it is essential that you stretch the targeted muscle groups. Three sets of at least 30 seconds each is the absolute minimum you can get away with.

In order to get the maximum endurance effect from your TRX straps workout, it is best to split the whole routine in two. After doing 15 repetitions each (or per each side, depending on the exercise), do a quick 4-minute cardio workout, and rest for a minute before you continue. Depending on your fitness level, you can repeat the set two more times.

If, however, you wish to achieve a metabolic effect, simply do all seven exercises in a row. Upon completion, do a two-minute cardio session, and rest for 90 seconds to two minutes, depending on your level of fitness, and how you feel at that moment. Depending on your capabilities, you can to two to six sets in one session.

Here is the suggested routine for your TRX home suspension exercises:

trx Pull-upsTRX Pull-ups

After raising the handles and straps right up to the top, sit down right underneath the anchor point. Place your feet flat on the floor, and form a 90-degree angle with your knees. While exhaling, pull yourself up. If necessary, use your legs for assistance. Refrain from putting weight on your toes. If you wish to increase the level of difficulty, simply raise your legs off the ground.

TRX Back extension with overhead raise

trx Back-extension-with-overhead-raiseFace your suspension trainer, and extend your hands over your head. Place your weight on your heels, and brace your core. While keeping your arms extended and your legs straight, push your hips backwards – until your body forms a 90-degree angle. As you exhale, brace your core. Using your lower back and your hamstrings, push your hips forward until you are standing up straight again. It is important that your legs and arms are kept absolutely straight during this part of the TRX straps workout routine.

 

TRX Home Workout for Shoulders and Calves part 3

This is part 3 of the TRX home workout for shoulders and calves. You can read more about it, and other suspension trainer exercises, if you click here.

trx Shoulder-push-upsTRX shoulder push-ups:

While facing away from your anchor point, kneel and place both of your feet in the foot cradles. Place your hands under your shoulders, and lift both knees off the ground – to assume a plank position. With your hands, take a step towards your feet, raising your hips as you do so. Your legs should be slightly bent, and your hands should be somewhat more than shoulder-width apart, turned slightly inwards. As you inhale, bend your arms until your forehead touches the floor. At this point, your elbows should be in a 90-degree angle. As you exhale, push yourself back up from the floor.

trx T-deltoid-flyTRX T deltoid fly:

Stand facing your anchor point, and stagger your stance. Take one foam grip in each hand, and lean back. Your weight should be on the TRX straps, and your arm should be extended in front of your chest. As you exhale, pull against the straps in an outward motion, aiming to open your arms until you reach a “T” shape. Return to your starting position and inhale.

For this part of the TRX home workout, your current level of strength will determine how far back you can lean, and still be able to open your arms into a “T” shape.

trx Clock-pullTRX Clock pull:

Adjusting your TRX straps to roughly mid length, stand with your face towards your anchor point (bot not too close). Move your feet towards your anchor point, and extend your arms to the height of your chin. As you exhale, perform a rowing motion with your right arm, pulling it closer to your face. Aim to extend the left arm outwards into a “T” position. Let both your arms straighten again, inhaling and lowering your body again as you return to your starting position. Once you get into a rhythm, this part of the TRX home workout resembles a “clock pull”, albeit at a different angle.

TRX Training Exercises for Shoulders and Calves – part 2

There are many variations of TRX training exercises for any part of the body. And all of them can be adapted to suit your personal level of strength and fitness, whether you are a professional athlete, or just trying to get into shape.

To read part 1 of the series on TRX exercises, click here.

Here are two more items you can add to your TRX workout routine:

Sprinter-start TRX1. TRX sprinter start:

Use your TRX straps at roughly mid-length. Turn away from the anchor point, and face in the opposite direction. Take hold of the foam grips, and let your arms bend to an angle of about 90 degrees. Your upper body should be straight, your shoulders relaxed but not slumped, and your chin up. As always, engage your core. Stepping forward with one leg, lower your hips until your front knee forms an angle of about 45 degrees. As you exhale, straighten your front leg, pushing yourself upwards on your (back legs’) toes to keep the heel high. As you inhale, raise your hips, lower the heel of your front foot again, directed towards the floor. Extend the upper leg back into the lunge.

TRX Single-leg-calf-raises2. Single leg TRX calf raises:

Use your TRX straps at mid-length. Turn away from your anchor point, facing in the opposite direction. Take hold of the foam grips on your TRX suspension straps, and have your arms bent at an angle of 90 degrees. As in the sprinter start exercise, you should keep your upper body straight, your shoulders back but relaxed, and your chin up. Always ensure that you engage your core. While standing on one foot, bend the other leg, lifting the foot off the ground. As you exhale, push yourself up on your toes – while keeping your whole body, including your neck, as straight as possible. Inhale again, and lower yourself again.

TRX Exercises for Shoulders and Calves part 1

Before you start your TRX exercises for shoulders and calves, be sure to do a proper warm-up routine. Ideally these should consist of some aerobic, and some pre-stretch movements. Once you have completed the actual TRX workout, do three sets of stretches (at least 30 seconds each) of the muscle groups you targeted.

The progression of the whole routine can be adapted to either favour building endurance, or to burn calories. It can, of course, also be adapted to suit your current level (or lack of) fitness. As your fitness levels improve, simply add more repeats to each section of your training routine. Depending on your needs – in case you are recovering from an injury – you may also choose to spend more time working on specific muscles than others.

For more information about time requirements, repeats, etc. Click Here.

TRX Squats-for-calvesTRX Squat exercises for calves

With your TRX straps set at mid-length, turn your back to the anchor point. Take hold of the foam grips, and bend your arms to form an angle of 90 degrees. Stand facing forward, and keep your chest up and out. Start with your hands close to your ears, rolling your down and back. Ideally, your stance should be no wider than the width of your shoulders. After inhaling, enter a squatting position on your toes. As you exhale, push yourself back up with your toes to straighten your legs. Tighten your abs – deliberately – to ensure your lower back remains straight.

trx Standing-calf-raiseStanding calf raise TRX exercise

Use your TRX straps at mid-length, and face away from your anchor point. Take hold of the foam grips, and once again bend your arms into a 90-degree angle. Feet should be slightly less than shoulder-width apart. As you exhale, get up on your toes – but keep your whole body straight, your neck included. Inhale, and shift your weight back onto your feet.

How to use Trx Training Straps for Stretching Exercises

While most people use TRX training straps to build strength and endurance, they can also be used to stretch and improve flexibility. This can be very handy not only for professional athletes, but also for people recuperating from illness or surgery. Here are a few stretching exercises you can do using only your TRX home workout system:

Calves stretch TRX1. TRX Calves stretch

Start by standing up straight, and face away from your anchor point. Keep the handles just above your waist. Put one foot forward, placing it into an offset position. While leaning forward, push the heel of your back foot towards the floor in order to stretch the calf muscle. Hold the position for half a minute at a time, rotate and repeat.

2. TRX torso twist stretch – long

SLong-torso-twist-stretch TRXtart by turning sideways from your anchor point. Holding the handles of your TRX training straps at hip level, put your left foot forward – placing it into an offset position. Lean outwards while looking at the anchor point, which will result in a twist of your torso. Let your hips down; this will intensify the twist and the resulting stretch. Hold your arms straight, and maintain the position. Upon completion, switch over to the other side, and repeat to stretch both ways.

3. TRX Shoulder stretch

SShoulder-stretch TRXtart by standing sideways to your anchor point. Place both of the handles in one hand, and place your hand at hip level behind your back. Place one foot forward in an offset position to allow you to maintain or regain your balance if need be. Bending your arm, lean outwards. Don’t apply too much pressure when starting out – so don’t lean out too far at the onset. Upon completion, change over to the other side and repeat the process.

In conclusion

There are many ways in which your TRX training straps can be used for flexibility training. While it is very efficient, you may want to keep in mind that you can achieve more by only stretching your muscles once they are warmed up, and to ease into it until you know how much your body can tolerate.

TRX Straps – 5 Reasons Why People Love Them

Originally developed from an idea of a U.S. Navy Seal, TRX straps have become an incredibly popular fitness tool. Here are 5 reasons why people from all over the world continue to use them (the U.S. Navy included):

1. They are incredibly effective.

When you combine your own body’s weight, gravity and some common sense, you will find there are many ways in which you can have a serious workout.

2. Nothing else is needed.

TRX straps are literally all you need for a full body workout. You don’t need any accessories, or additional equipment for specific exercises. You can do it all with just the suspension straps – just have a look at our section on TRX workout ideas.

In fact, unless you are into weightlifting, you don’t need to visit the gym at all. The TRX suspension system can be used to train just about every muscle in your body.

3. You can take them anywhere.

How many other fitness tools do you know of that will give you the same full body workout – and fit into your suitcase? The compact dimensions and relatively low weight makes it ideal for people who travel a lot. As such, there is no need to start looking for a gym at your travel destination – you can literally pack everything you need.

4. No dedicated space needed.

When using TRX straps, you don’t need a dedicated room or space to store your exercise equipment. You can just use them as needed, and put them away again afterwards.

5. It’s affordable.

Compared to the cost of other exercise equipment, TRX straps are relatively cheap. As such, that makes it affordable for many people who cannot afford to set up a home gym, or who simply don’t want to spend that much money.

In conclusion:

There are a few instances in which the TRX suspension training system wouldn’t be suitable for everyday use – such as bodybuilding or weight training. For everybody else, though, it makes perfect sense to use it as a complete workout system.

3 must have products to get you properly warmed up!

Brilliant Peak Fitness 2 in 1 Foam Roller

In this article we are going to look at several of my favourite stretching accessories, each of which can add great value to your warm up and indeed your post workout warm down routine.

One of the areas where many people fall down in their gym workouts is in their warmups. This is an essential part which when done correctly will greatly reduce the risk of injury, improve flexibility and mobility and allowing you a greater range of movement. This becomes increasingly critical as you get older.

This article is not to show you your weaknesses in warming up but to help you warmup more efficiently and allow you to identify the right tools for you.

My first product is the highly popular foam roller which uses body weight to apply pressure evenly to the major muscle groups in the form of a massage to loosen and warm up the muscles.

Work on the areas that are particularly stiff. Muscle rollers will have varying forms of resistance, so for tougher muscles such as hamstrings or back you may prefer the hard rumble style roller. Quads and lats are two other areas that often need a bit of loosening. The good old foam foller is not longer the latest fad but rather the gym staple as it used by all types of sports people.

My next recommended accessory is the lacrosse peanut ball, which serves a similar function to the massage roller but hit the isolated spots such as upper back, shoulders and the soles of the feet. Maybe not essential for every warm up, but definitely one to have in the gear bag to call upon when required.

Thirdly my latest recommended stretching aid is the ab wheel with resistance bands. The is great for stretching the core like a standard ab wheel bu the resistance bands allow you to be in control of the movement and not over stretch. The dual wheel also offers stability so you won’t tend to fall over or do yourself an injury. Definitely and under rated item and one to have with you not just for warming up, but for any core workout.