#Printable trx workout guide full#

Squeeze your shoulder blades together and pull yourself up while keeping your body straight like a plank. The move: Take one TRX strap from underneath with your feet closer to the anchor point. Yet by using exercises that target each arm and leg separately - called РІР‚Сљunilateral trainingРІР‚Сњ - you can unlock tremendous improvements for your fitness and body. Why you should do it: Chances are, most of your exercises target both arms or both legs at the same time like a squat, dead lift or pushup. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. The move: With the suspension trainer shortened, stand facing the anchor point. Not only is the TRX row great at targeting your back muscles, you can easily change the intensity by moving your feet closer or further from the anchor point, she adds. Why you should do it: РІР‚СљThe row is essential for proper posture,РІР‚Сњ says Verstegen. Rest by placing your knees on the ground and assuming a position on your hands and knees. Your upper body should be supported by your forearms or your hands in a pushup position. Roll your body over to the right into a plank position, allowing your feet to rotate inside the foot cradles.With your right foot in the left foot cradle, cross your left foot over your right and place it into the right foot cradle. Your knees should be about a foot from the straps. Sit facing the anchor point with the bottom of the foot cradles hanging 8РІР‚вЂњ12 inches above the ground.Pro tip: If youРІР‚в„ўre having trouble getting your toes in the straps, follow these three steps: Hold for as long as you can or up to 30 seconds. Drive the heels back into the handles, squeeze the calves, quads, glutes, hamstrings and core, and press into a perfectly flat plank. The move: With the straps at midcalf, begin by lying on your stomach facing away from the anchor point and place your toes into the foot cradles. РІР‚СљThe ability to keep the body aligned and contracted will lead to safe and successful performances in all other exercises.РІР‚Сњ Why you should do it: РІР‚СљEstablishing a strong core is essential for all beginners,РІР‚Сњ says Verstegen. With these moves, youРІР‚в„ўll jump-start your fitness journey as you build muscle and lose fat. We asked Shana Verstegen, a personal trainer and TRX master instructor, for the top exercises she recommends to get started using the long, yellow and black straps. You can take it pretty much anywhere - and it unlocks countless bodyweight exercises to help you achieve amazing results. We spent 100РІР‚в„ўs of hours putting this together, so please share it! You might also enjoy the Periodic Table of Bodyweight Exercises, the Periodic Table of Dumbbell Exercises, the Periodic Table of Resistance Band Exercises, the Periodic Table of Kettlebell Exercises, the Periodic Table of Barbell Exercises, the Periodic Table of Stretching Exercises, the Periodic Table of Exercise Ball Exercises, or the Periodic Table of Yoga Poses.The TRX Suspension Trainer is one of the most versatile pieces of equipment in the gym or your home gym. We hope you enjoy this infograph and spend some time learning these TRX exercises. The suspension exercises on the bottom are very difficult and require elite strength and fitness to master.Р”В¬lick on any image for a video demonstration of that exercise. As you move further down the table, the exercises become progressively more difficult. At the top are the easiest TRX exercises. The Periodic Table of Suspended Bodyweight exercises is arranged by difficulty vertically.

#Printable trx workout guide full#

There are arm exercises, back exercises, chest exercises, leg exercises, shoulder exercises, core exercises, full body compound exercises, and cardio exercises. The table is arranged by muscle group horizontally. All of the exercises found here can be found in Suspension Stack 52 Cards. This clickable infograph lists over 100 different exercises you can do with a TRX or similar suspension trainer. We recommend suspension training to anyone wanting to build strength and muscle or lose weight. РІР‚вЂ№The TRX Suspension Trainer is one of our favorite home gym fitness systems.