One of the biggest challenges that comes along with training clients in their homes is how much, or how little, equipment they have. I do bring some items with me (medicine balls, an aerobic step, some resistance bands) but that too has its own set of challenges.
Just this past Christmas one of my clients very generously gifted me with an item I have been coveting for longer than I can remember – my very own TRX! When I opened the box I was overjoyed! Having been using a TRX consistently in my own training for a few months prior I was more than thrilled to finally have my own!
An added bonus is that due to the portability of the TRX allows me to take it with me to every one of my clients. By adding it into their routines I’ve added immense value and intensity to their training programs. It has been fun creating new exercises and watching them learn to trust that their own bodyweight can (and does) offer an often needed change to their routine!
When working with a client using the TRX, I typically add in one or two moves to their strength training program. However, as I’ve inched toward the end of my pregnancy I have found that the TRX has been increasingly beneficial to my own program in regards to stability and comfort.
This circuit workout is one I’ve done numerous times myself. Complete each move in a 12X3 scheme (12 reps for 3 sets) with a 30 second break between each move. The entire workout should take roughly 45 minutes!
Give it a try and let me know what you think!
TRX Circuit Workout
TRX Chest Press: Hold the handles in a normal grip and face away from the anchor point. Slowly bend your arms and drop your torso lower between your arms. Keep your hands and elbows high. At your lowest point your elbows should be at a 90 degree angle. Push back into your hands by by using your chest muscles to return to the starting position. Keep your back straight and stabilize with your core throughout the full exercise. To increase/lessen the difficulty of this move switch up the placement of your feet – either closer to or further away from the anchor point.
TRX Pistol Squat: Hold the handles and face the anchor point. Raise 1 foot off the ground and extend the leg – either forward or backward depending on stability preference. Keeping your body weight in the heel on your stationary foot as you squat, assist by pulling on the handles to keep your balance and make your way back upwards.
TRX Low Row: Hold both handles and face the anchor point. With your palms facing in, squeeze your shoulder blades together to pull your hands to your ribs keeping the elbows behind you. To increase/lessen the difficulty of this move switch up the placement of your feet – either closer to or further away from the anchor point.
TRX Bicep Curl: Hold both handles and face your anchor point. Raise your arms in front of you, palms facing up and pull yourself towards the anchor point by hinging at the elbows and contracting your biceps. Keep the elbows at shoulder height, do not pull them backwards. To increase/lessen the difficulty of this move switch up the placement of your feet – either closer to or further away from the anchor point.
TRX Bulgarian Split Squats: Place one foot in the single loop and face away from the anchor point. Hop forward with your front leg. Keeping your body weight in the heel of your stationary foot as you bend the knee forward. Make sure your knee does not pass your toes! Instead, imagine taking a step backwards and put weight in the rear leg while bending the front knee.
TRX Roll-Out: Hold both handles and face away from the anchor point with your palms facing down. Extend your body by leaning forward and extend the arms in an upward angle. Keep your torso and hips in a straight line. When you reach your furthest point possible, push back into the hands by contracting the abs and push yourself back up. To increase/lessen the difficulty of this move switch up the placement of your feet – either closer to or further away from the anchor point.
TRX Hamstring Curl: Lie on your back, feet under the anchor point. Put your heels in the bottom straps of the TRX but don’t push your foot through. Your toes stay in front of the handle but the bottom strap loops around your achilles tendon/ankle. Extend your body and raise your hips. Bend both knees and pull both heels towards your glutes. Make sure to squeeze your hamstring to complete the movement.
TRX Y-Raise: Hold both handles and face the anchor point. Start with your arms extended above your head while keeping tension on the suspension trainer. Lower yourself by lowering your arms (straight) in front of you. Raise yourself by raising the arms in a Y shape above your shoulders. Keep your arms straight and keep tension on the bands throughout the exercise. To increase/lessen the difficulty of this move switch up the placement of your feet – either closer to or further away from the anchor point.
TRX Overhead Tricep Extension: Hold both handles and face away from the anchor point. Keeping your palms facing the floor, extend your arms in front of you and straighten your body (as with an ab rollout). When you reach a straight line, bend your elbows bringing your hands backward towards your ears. The elbows continue to point forward, not up. Push back into your hands by using your tricep muscles, hinging at the elbow to return to your starting position. Keep your body straight by stabilizing your core.
In Health & Happiness,