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:
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
Face 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.