During the pandemic, at home training equipment has been hard to come by, but a purchase many individuals have made is a TRX Trainer. The TRX plays off of gymnastics rings in that they are versatile, compact, and portable, but they leave the rings behind in adaptability. You see, to rig up a TRX, you need nothing but a door, which makes them ideal for training indoors, in the backyard, or in a hotel room. Additionally, you can use the TRX to hit almost every body part (list here). Here is a video of some of my favorite upper back mobility and strength exercise that I use with my clients on a regular basis.
A tool is only as good its user. To best utilize your TRX trainer, you need a goal for the training session. It could be total body (legs, arms, and abs) or a specific body part. Once you have a goal, it’s time to choose 4-5 exercises that fit into your goal. For instance, if I want to train total body, I might use the trainer for:
Split Squat (knee flexion)
Glute Bridge + Hamstring Curls (hip extension)
Push-Ups (horizontal pushing)
Body Row (horizontal pulling)
Plank Holds (core)
Once I have chosen my movements, I would cycle through each movement for 12-15 reps at a 3 second negative tempo and fast on the way back up (core movements would be held for 30-60sec). As for rest, pause between separate movements long enough for you to catch your breath and let your heart rate recovery. You want to keep the sweat going, but you don’t want to go so fast that the quality of you reps drops off. Repeat this cycle for 3 sets. In 20 minutes, your work is done and you are on with your day!
Need some extra help constructing your workouts to fit your specific needs? Floch Fitness offers at home personal training and custom training programs to get you moving toward the best version of you! Click the link to book a free assessment today!