How was your week? Mine’s been a bit of a crazy one because the long weekend ended up meaning trying to jam 5 days of work into 4, but I’m thrilled that Friday is here! Friend dates, naps, sweat sessions and (hopefully) a walk along the sea wall are on tap for the next couple of days, and I can’t wait.
Work It Out
Have you ever rediscovered a piece of fitness equipment that you haven’t used in ages, and proceed to try to incorporate it into your workouts every day because you missed it so much? That’s the love affair I’ve been having with the TRX lately.
When I was first introduced to TRX training, I had mixed feelings and felt like weights gave me a better strength training workout. However, I think it was partly because I wasn’t fully comfortable with the straps and didn’t really trust that they’d support my body weight for moves like TRX push-ups, chest flys, etc. Suspension training also adds a very obvious element of instability, forcing you to keep your core switched on the entire time – something I sucked at before but seem to be a lot better at now. On Sunday I made up a little TRX circuit for myself at the gym, and that’s exactly what I’ve got for you today.
The Totally Toned TRX Workout
Do each of the moves below, one after the next, resting only at the end between rounds. You’ll do 3 rounds in total, but if you’re feeling extra strong, feel free to tack on one more. Focus on good form and remember that you can make moves like the TRX push-ups easier by positioning your body more upright, making the angle between the floor and your torso steeper (that is, standing further away from where the TRX is anchored on the ceiling). I’ve included descriptions of each move below.
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TRX Squats – Adjust the straps to mid-length. Holding a handle in each hand squat and extend arms out in front of you. There should be tension in the straps when you’re at the bottom of the squat so that as you stand, you can row the handles to the sides of your torso.
TRX Skaters – Holding one of the TRX handles in each hand, take a few steps back to maintain tension in the straps. Perform skaters as you would with no equipment, but use the support of the straps to allow you to swing further to each side. Video demo here.
TRX Y Fly – Stand facing the straps, then step a few feet back. Hold a handle in each hand and lean back, forming an angle of around 45 degrees between your body and the ground underneath you. There should be tension in the straps and you should be balancing on your heels. Pull your hands apart, extending your arms up and out like a Y as you lift your chest up towards the anchor. Keeping core engaged, lower back down and return to start, then repeat. Video demo here.
TRX Pistol Squat – Stand facing the anchor point, handles held near your body. Lift one foot up and extend that leg straight out in front of you. Pulling on the straps to help keep you balanced, lower into a single leg squat, then push through that same leg to stand. Video demo here.
TRX Suspended Lunge – Extend the straps to almost full length. Start with one foot suspended in the handles of the TRX, body facing away. Perform this move just like you would a stationary lunge, only keep the rear foot suspended. Video demo here.
TRX Plank Knees-to-Elbows – With straps at full length, get into high plank with a foot suspended in each handle. Keeping knees together, use your core to draw them up to your right elbow, back to start, then into your left elbow. Continue alternating.
TRX Rotating Suspended Side Plank – Stay in high plank with feet suspended. Alternate rotating one hand up to the ceiling as your rotate your torso in the same direction to face the side. Continue switching sides until all reps are complete. Video demo here.
TRX Roll-Out – Remember the ab wheel? This is like that, just with a TRX! Kneel on a mat and hold a TRX handle in each hand. Extend your arms out in front of you as you lean away from the anchor point, keeping a tall torso. Lean forward as far as you can (hands should be somewhere above/in front of your head), then use your core and push down on the handles to reverse the motion and return to kneeling. Video demo here.
Turn It Up
This week’s tune is another one from Avicii because I can’t seem to get enough of the dude these days. For A Better Day begins with a pretty chilled out intro, then starts to turn into a party at the 1 minute mark. I’ve put this one at the beginning of my current playlist because it’s a really good warm-up song to get me in the mood for sweating. I think you’ll find the same!
Have A Read
- 6 key factors to achieving your marathon goal – via Competitor
- How bad is it to just foam roll when you’re sore? – via Shape.com
- Boost your weakness now and long term – via Triathlon Magazine Canada
- Hilarious retro fitness equipment you can still buy online – via Greatist. Shakeweight, anyone?
Lastly, do you have a triathlon-related question? If so, leave it in the comments below or send it to me here, and my coach will answer them all in an Ask the Coach post soon.
Over to you!
- For those of you who do TRX workouts, did it take you a while to get the hang of it?
- Do you have any favourite TRX exercises?
- What are your weekend workout plans?