In this video we go through a TRX suspension trainer full body workout routine hitting all the major areas of your body.
The exercises
Timestamps
0:00 Intro/overview
0:12 Body Rows
0:37 Single Leg Squats
1:03 Shoulder T's
1:39 Calf Raises
2:01 Triceps Extensions
2:30 Arm Curls
2:56 Push Ups
3:27 Leg Curls
3:51 Plank Pike
4:08 Sets and repetitions
Transcript/Notes
The first exercise is going to be a body row, where you hold the handles of the trainer with your palms facing down or palms facing in and lean backwards. Position your feet to create an angle that is comfortable for you, the further forward your feet are, the more difficult the exercise will be.
The next exercise is single leg squats where you place one foot on the loop strap part of the trainer and your other foot on the ground at a distance from the anchor point of the trainer that is comfortable for you. From this position, squat down to a point that is comfortable for your range of motion using your raised foot with some pressure against the trainer to help you maintain your balance, and then return to the starting position.
Next up is shoulder t’s, where you hold the handles of the trainer with your palms facing in with a slight bend at the elbows and lean backwards. Position your feet to create an angle that is comfortable for you, the further forward your feet are, the more difficult the exercise will be.
The next exercise is calf raises, where you hold the handles of the trainer with the straps underneath your armpits and lean slightly forward. From this position, push off your toes raising your heels off the ground keeping your knees extended. Hold this top position for a second and then return to the starting position.
Next up is extensions, where you hold the handles of the trainer with your palms facing down arms extended and lean forward. Position your feet to create an angle that is comfortable for you, the further back your feet are, the more difficult the exercise will be.
From this position, bend at the elbows, keeping a straight back, allowing your body lean forwards even more to a position that is comfortable for you. Then push yourself upwards extending at the elbows, returning to the starting position.
The next exercise is arm curls, where you hold the handles of the trainer with your palms facing up, arms extended and lean backwards. Position your feet to create an angle that is comfortable for you, the further forward your feet are, the more difficult the exercise will be. From this position, keep your body straight and pull yourself upwards bending at the elbows, then return to the starting position.
Next up is push ups, where you hold the handles of the trainer with your palms facing down arms extended and lean forward. Position your feet to create an angle that is comfortable for you, the further back your feet are, the more difficult the exercise will be. From this position, perform a push up, by bending at the elbows and lowering your body downwards, keeping a straight back. There is a lot of instability and this is a very challenging exercise so start off slow and easy with this one.
The next exercise is leg curls, where lay on the ground with your arms and hands securely on the ground, and place your feet in the loop straps of the trainer. From this position, raise your butt off the ground and pull your knees up towards your head, bending at the knees and at the waist, then return to the starting position keeping your butt off the ground.
The last exercise is a plank pike. Start with your hands and forearms on the ground, and again, have your feet securely on the strap loops of the trainer. From this position, bring your knees towards your head, bending at the knees and at the waist, then return to the starting position.
So, in this routine we hit all the major areas of the body, arms, legs, shoulders, chest, back and core, and suspension trainers are great tools to exercise with as they allow you to do body weight training and provide some instability to that training, which in many cases requires more muscle recruitment.
