Hey there, today we are going to discuss the 5 best TRX workouts that you can add to your current suspension workout. These exercises target the core which is the base of all body strengthening and muscle growth. Without a good, strong core, your efforts of achieving a great physique be all but in vane.
Before we start, I just want to let you know what TRX actually means as I get a lot of emails about this. TRX stands for Total Resistance Exercises. Yes sweet and to the point! TRX was create by an ex military soldier who wanted away to workout and keep fit while on duty using some that is flexible and can be used anywhere. Randy Kendrik was a navy seal and developed suspension straps for himself and his team so that they could train anywhere in the world. Thus how the TRX system was borne.
Pretty neat huh!
So lets get to it then. One of the best and leading experts when it comes to suspension training, in my opinion, is Dan Long. Dan has been training his own clients, football stars and movie stars with suspension for many years and has developed his own unique workout. He is no run of the mill kind of personal trainer as he actually works out of the legendary PowerHouse Gym in Tampa Bay, Florida. So he definitely knows his stuff and has all the backing of his clients as a bonafide TRX expert.
I have been following Dan Long for 14 months now and currently using his Suspension Revolution program. As I do not live anywhere near Tampa Bay, I unfortunately cannot get to the gym otherwise I would be there. None the less, this is the beauty of suspension training. No gym required. Just suspension straps and an anchor point. Simple really.
So having said that, let us get started with the 5 best trx workouts for your core. These are not complicated at all and can be done in between your regular workout.
Here is a list of the exercises:
- Reverse plank hip drop
- Spiderman push up
- Olympic swimmer with body saw
- Suspended front plank with body saw
- Suspended side plank with scissor and reach under done left and right
The beauty of doing suspension training is that your core is always engaged 100% of the time. And this results in a strong core. Strong core will get you better results in a shorter period of time. It is just natural science and will not go into further details as I am not qualified, hehe. You can watch the demo core suspension exercises video here.
1) Reverse plank hip drop
Place your suspension straps inside one another for single handle mode. Place one heel inside the foot cradle. Place your hands behind your shoulders while sitting down. Lift your hips off the ground into a reverse plank position. Drop the hips down then raise then up into plank position. Do this for 10 to 12 repetitions.
2) Spiderman push up
Keep your TRX straps in single hand mode. Most of you know what a spiderman pushup is but now you are going to do it suspended. Place your left foot into the cradle. Get into a push up position. Raise the body up into a plank. Bring your right knee into your chest on the side and go down into a pushup. When coming up straighten your leg out next to the foot that is in the cradle. Inhale on the way up and exhale on the way down. Do this for 10 reps then switch your feet and do 10 more.
3) Olympic swimmer with body saw
Go down into a plank position on your elbows. Extend your body out into a plank position. First get down into an olympic swimmer by opening your legs then bring them into your chest while raising your hips. Then body saw back. Repeat by opening your legs and bringing them in and body saw back. Just as if you were in a pool doing the breast stroke. It is the same motion with your legs. Do this for 10 to 12 reps.
4) Suspended front plank with body saw
This exercise is not that intense but perfect after doing olympic swimmer with body saw. By now your core is hurting and this will help you take it further. Ly on your stomach and place your elbows down on the floor. Raise your body into a plank position and rock your body back and forth from your elbows. Maintain the plank position throughout. Do this for 15 to 20 repetitions.
5) Suspended side plank with scissor and reach under
Place your feet into the cradles and place them in an offset position. That is bottom foot forward and top foot behind toe touching heel. Start on your right side with right elbow down. Lift your hips up into a side plank position. With your left arm, reach straight up above you towards the sky/ceiling then come down and reach under your body. Repeat this and do for 10 to 12 repetitions. Change over to your left side and repeat the workout.
Do this 2 to 3 times per week and you will see your core strength shoot through the roof. Not only will your core get stronger, but your abs will get nice and ripped too. Double bonus in my book. Cheers and enjoy.
Visit www.suspensionrevolutionreview.org/trx-suspension-exercises for more information. Join us on Facebook at our TRX Workouts and Guides page.