TRX is a revolutionary fitness system that uses bodyweight exercises to develop strength, balance, flexibility, and core stability simultaneously. Developed by a former Navy SEAL, Randy Hetrick, it’s versatile, portable, and can be used by anyone regardless of fitness level.
What is TRX?
TRX stands for Total Resistance Exercise. It is a suspension training system that uses a set of adjustable straps and handles anchored to a stable surface, such as a door, tree, or a specially designed TRX frame. The straps are made of durable nylon webbing, and the handles are made of sturdy rubber with ergonomic grips.
This equipment uses gravity and bodyweight resistance to create a full-body workout. By adjusting the angle of the body and the straps, the level of resistance can be increased or decreased to make exercises more challenging or easier.
What can TRX do for you?
TRX is a highly effective and efficient fitness system that can deliver numerous benefits for people of all fitness levels, including:
Full-body workout. TRX uses multi-joint exercises that engage several muscle groups simultaneously. This means that you can get a full-body workout in just 30 minutes or less.
Builds strength and muscle. The exercises use bodyweight resistance to build strength and muscle. As you become stronger, you can increase the level of resistance by adjusting the angle of the body and the straps.
Improves balance and flexibility. The unstable nature of the TRX system forces you to engage your core and stabilizer muscles, which can improve your balance and flexibility.
Low impact. Because the exercises use bodyweight resistance, they are low impact and easy on your joints.
Portable and versatile. The equipment you’ll use is portable and can be used anywhere. It is also versatile and can be used to perform hundreds of exercises.
Who can benefit from TRX?
The TRX system is suitable for anyone, regardless of fitness level. Whether you are a beginner or an advanced athlete, it can be adapted to meet your fitness goals.
- If you are new to exercise, the TRX system can help you build strength and confidence in a safe and controlled manner.
- If you’re an athlete, it can be used to enhance athletic performance by improving strength, balance, and flexibility.
- If you have a busy schedule and struggle to find time for exercise, the TRX system can provide a quick and effective workout in just 30 minutes or less.
- The TRX system is low impact and can also be adapted to suit the needs of seniors who want to maintain their strength and mobility.
15-Minute TRX Workout Plan for Newbies
You will need the following:
- TRX Suspension Trainer – This is the primary piece of equipment required for the workout. It consists of two adjustable straps with handles and a secure anchor point to attach the TRX straps.
- Anchor Point – You will need a sturdy and stable anchor point to attach the TRX straps. This can be a door anchor, wall mount, or a specially designed TRX frame.
Remember to warm up before starting the workout and stretch afterwards. This workout plan is just a starting point, and you can modify the exercises or add more sets as you progress. And always listen to your body and stop if you feel any pain or discomfort.
TRX Squats (2 sets of 10 reps)
Stand facing the anchor point with the TRX straps at mid-length. Hold the handles with both hands and step back until there’s tension on the straps. Lower your body into a squat position, keeping your chest up and your knees behind your toes. Push through your heels to stand back up.
TRX Rows (2 sets of 10 reps)
Stand facing the anchor point with the TRX straps fully lengthened. Hold the handles with both hands and step back until there’s tension on the straps. Lean back slightly and pull your body up towards the handles, squeezing your shoulder blades together. Lower yourself back down to the starting position.
TRX Chest Press (2 sets of 10 reps)
Stand facing away from the anchor point with the TRX straps at mid-length. Hold the handles with both hands and step forward until you’re in a plank position. Lower your body towards the ground by bending your elbows, then push back up to the starting position.
TRX Plank (2 sets of 30 seconds)
Stand facing away from the anchor point with the TRX straps at mid-length. Hold the handles with both hands and step forward until you’re in a plank position. Engage your core and hold this position for 30 seconds.
TRX Lunges (2 sets of 10 reps per leg)
Stand facing the anchor point with the TRX straps at mid-length. Hold the handles with both hands and step back with your right foot. Lower your body into a lunge position, keeping your left knee behind your toes. Push through your left heel to stand back up, then switch legs.
TRX Side Plank (2 sets of 30 seconds per side)
Stand sideways to the anchor point with the TRX straps fully lengthened. Place your right hand in the handle and step your left foot forward. Lift your hips up to create a straight line from your head to your heels. Hold this position for 30 seconds, then switch sides.
You can do TRX in the gym and many like Fitbody Boot Camp and Crunch Fitness have TRX systems in their establishment.
Learn more TRX exercises for seniors here: