If you invested in a suspension trainer during the COVID-19 lockdown then congratulations, you’ve picked up one of the most versatile bits of home fitness equipment you can get. Suspension trainers allow you to increase the difficulty of moves as your fitness improves and they can be incorporated into a variety of workouts, including HIIT and Pilates sessions.
This TRX workout will develop your strength and has been put together by Ria Gandhi, a personal trainer at Core Collective, a chain of three studios in London that offers group TRX classes.
Full-Body TRX Workout
Section 1
For this first part of the workout you’ll be using the short strap and performing exercises for a defined period of time. The section starts with three lower-body moves then goes into an upper-body superset. Complete two rounds of the following five moves, then take a one-minute rest before starting the second section.
1. Double pulse squat
Time 45sec Rest 15sec
Stand facing the anchor point with your feet hip-width apart, holding the handles lightly with a slight bend in your elbows. Focus on a slow eccentric (downward) phase with the squat, with a slight pause and double pulse at the bottom to add time under tension, then drive up through your heels, squeezing your glutes at the top.
2. Pistol squat
Time 45sec Rest 15sec
Stand facing the anchor point, ensuring there is no slack in the straps as you hold them. Lower on one leg while simultaneously extending the other leg straight out in front of you. Once again, focus on a slow eccentric phase and drive up through the heel. Alternate legs with each rep.
3. Jump squat
Time 30sec Rest 30sec
Stand facing the anchor point with your feet hip-width apart. Lower into a squat, then explode upwards so your feet leave the floor. Land softly and pause briefly, then go into another squat.
4A. Supinated row
Time 30sec Rest 0sec
Hold the handles with your palms facing up and walk your feet underneath the TRX – the closer to horizontal you are, the more resistance you’ll add. Pull your torso up, keeping your core braced. Lower slowly back to the start position to add time under tension.
4B. Hand release press-up
Time 30sec Rest 30sec
Leave the ropes be for this exercise, or extend the straps and put your feet into the handles if you want an extra challenge. Get into a high plank position with your shoulders over your wrists. Lower to the floor with control, ensuring your hips and shoulders are in line and your elbows are tucked in. Take your hands off the floor at the bottom, then push back up.
Section 2
The second part of the workout is made up of unilateral exercises where you challenge one side at a time. Work through four rounds of the following two exercises, alternating working your left side, then your right. Again, you’ll need to set up the TRX with a short strap.
1. Pistol squat
Time 45sec Rest 15sec
As above.
2. Jump split squat
Time 30sec Rest 30sec
Stand facing the anchor point, holding the handles with your palms facing. Tuck your elbows in to your sides and get into a split stance with your weight on the front foot and your back heel raised. Lower slowly, keeping tension in the quads of the front leg, and then drive up, exploding off your front heel and fully extending your back leg.
Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.