TRX – Extreme Blonde Moments

TRX, for anyone who is unfamiliar with the workout system, is a highly effective body weight training system using only straps to perform a whole body workout. TRX was developed by the Navy Seals, who couldn’t tote a gym with them into the secret places they were sent. I am convinced that they only shared it with the public to prove what wusses we regular people are.

Like anyone who works out, I get bored doing the same thing day after day, so I change up my routine. I rotate PiYo, Rowing Machine, Kettlebells, TRX Rip Trainer and TRX Straps, but the TRX and I, because it kicks my ass, have a particularly rocky relationship. 😉 HMMM

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Today I came across a trainer in Colorado using a few moves I haven’t tried, combining the TRX with my other workout foe, that Bitch, the Kettlebell. You think I’m being facetious, but have YOU tried to rise from a sitting position (or up from the toilet, especially an old school low one) the day after doing kettle bell figure 8’s? Laugh now, but you’ll agree with me the day after 3 sets of 30 with a 15 lb Kettlebell, trust me.

TRX Single Leg Front Squat with Core Cross-over

Position one foot in the strap.
Begin standing with your arms out at your sides.
As you come into a squat (pay attention to your alignment – be sure the knee isn’t coming in front of the toes), cross your right arm in front of you to touch your left foot.
Allow your back leg to bend slightly as you come down.
Repeat for 15, then switch sides

Kettlebell Row with TRX Single Leg Squat

Position one foot in the strap scissored out to your side.
Begin in a single leg squat holding a kettlebell with two hands.
As you straighten your standing leg, bring the kettlebell up to a row.
Keep the leg in the TRX straight as you lift and lower, and maintain a flat back.
Keep your chest lifted when you’re holding the kettlebell and squeeze your shoulder blades together as you come up into the row.
Modify this by doing it without the kettlebell until you feel comfortable with the extra weight.

TRX Bicycle Straddle Combo

Both feet in the straps, lay on your back.
Lift your hips and engage your core without arching your back.
Do 1 bicycle pull in with each leg followed by abduction (legs apart).
Return to beginning and repeat.
Do 15 of that series in a row

Twenty minutes of cardio (mine will be on the rowing machine) plus three sets of this circuit and you should be a quivering mess like I was. If you aren’t then you are in much better shape than I am and need to add a heavier Kettlebell and more reps then tell me how standing up from sitting on that toilet feels. 😉

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I bought a set of TRX straps as well as a TRX Rip Trainer earlier this year and, to be perfectly honest, I have barely used them since March…

I just came across a workout using the straps in Shape Magazine that looks like it may not kill me (LOL) and says it works the entire body in about 30 minutes. There is even video demonstration included! Hmmm.

There’s nothing better than a full-body workout on days you just want to kick your own butt. And the TRX Suspension Trainer is the perfect tool, as it allows you to perform over 300 (!) exercises using just its straps and your own bodyweight. Plus, it can be found in most commercial gyms across the U.S. (so you don’t have to string it up from your rafters).

We tapped Erin Bulvanoski, trainer at KORE in New York City, for her best tone-all-over, TRX workout you can do wherever you can strap in. For the best results, perform each for 45 seconds, rest for 15 seconds then repeat before moving to the next exercise.

1. TRX Jump Squats

A Face the midpoint of the TRX, one handle in each hand. Pushing glutes back and knees out, squat down until butt goes passes knees, arms raised above your head still holding handles.
B Jump up into the air, land and repeat.

“This is a real calorie scorcher because it gets the heart rate going and works the largest muscles in the body—the legs and glutes,” says Bulvanoski.

2. TRX Single Leg Lunge

A Face the midpoint and grab both handles with slight bend in elbow. Step right leg behind you and lunge down so right hip is directly over right knee, left knee stacked over left ankle.
B Using legs, push back up to standing. Do 45 seconds, then switch legs.

Bulvanoski reminds you to be sure to use your legs to propel yourself up from the lunge so you really work the quads rather than relying too much on your arms to help you.

3. TRX Bicep Curl

A Face the midpoint, one handle in each hand, palms facing up, arms fully extended in front of you. Lean body back on a diagonal, keeping straight arms and straight legs still.
B Keeping core tight, bend at the elbows and curl hands towards shoulders. Lower back down.

“Keep your elbows in the same place the entire time—don’t let them flare out,” says Bulvanoski. “It makes for more of a challenge and will help to isolate the biceps.”

4. TRX Tricep Curl

A Face away from the midpoint, one handle in each hand, arms extended overhead, palms facing down and body tilted toward the floor on a diagonal. Without moving the rest of your body, bend elbows and bring hands towards forehead.
B Without moving elbow position, straighten arms again.

“Try not to let the TRX bands sway,” says Bulvanoski. “Only move your arms to really feel the work in those triceps.”

5. TRX Chest Press

A Face away from the midpoint, one handle in each hand, arms extended forward, walk your feet back until your in a high plank position, body in line from head to toe. Bend at the elbows and lower into a push-up, bringing the chest down to the same level as your hands.
B Push back up until arms are fully extended.

Again, it’s important to keep your core tight and body in a straight line. “This will ensure you’re isolating the chest, arms and back,” says Bulvanoski.

6. TRX Plank

Sit on the ground facing the midpoint and place both feet in the bottom loops of the TRX bands. Flip over so you’re facing away from the midpoint. Place your hands on the ground shoulder width apart, and using your arms and legs, push your body off the ground so you’re in an elevated plank, body in line from head to toe and hold.

“For an added challenge, lower down to your forearms, then back up to your hands while trying to keep your hips as still as possible,” says Bulvanoski. You’ll feel it in your abs!

7. TRX Atomic Pushup

A Start in elevated plank position. Keeping legs together, raise your hips, bringing knees towards your face.
B Return to plank position, perform a push-up, then repeat.

“This move works the entire body, with special emphasis on the abdominals,” says Bulvanoski.

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