TRX Total Body Workout - Legs, Chest, Back, Arms

This is a guest post written by Matthew Denos.

I don't know about you, but I'm a huge fan of bodyweight training. It's no frills, convenient and the engagement of the whole body in each exercise makes it a great way to tone up quickly. The problem, however, that I have time and again is that there are certain parts of the body that you just can't work sufficiently. It's a frustration that I'm sure that I'm not alone in having. It's a frustration, however, that could just be a thing of the past after I discovered TRX training.

TRX, or Total Resistance exercise, is a revolutionary step forward in the field of bodyweight training. The premise of TRX is based on the principles of suspension training - an approach to bodyweight exercise first developed by the United States Navy SEALs - which develops strength, balance, flexibility and core stability. When using the TRX Suspension Kit, resistance is not provided by weight, cables, or elastic bands, but by the exerciser's own body weight. It's the perfect all round exercise system for anyone looking to become leaner, stronger and improve their fitness.

What concept is TRX based on?

The conception of TRX training is based on the universal truth that, in the natural world, no movement ever isolates one particular muscle group. Instead, every movement, whether in a gym, on a sports field, or in everyday life, is a whole body movement. By applying this fundamental principle, the TRX training philosophy has allowed for the development of literally hundreds of exercises that simultaneously build strength, balance, flexibility and core stability, through the engagement of the whole body during every training drill.

Is TRX training for me?

The short answer is yes. If you like to workout at home, like me, in the gym, or even in the park, the TRX Suspension Trainer is a tool that's exceptionally effective, no matter your current fitness level or how lofty your fitness goals are.

While TRX training is used by the U.S. military and elite level athletes from Major League Baseball teams and National League Baseball teams, as well as UFC fighters, Olympic-level cyclists, swimmers and runners, the TRX Suspension Trainer is also suitable for those who are new to exercise.

The TRX training guide contains information on hundreds of exercises that can be adjusted to your unique fitness level. The great thing about TRX training is that it's designed to help you achieve your goals, the goals that are unique to you. The training method allows you to progress at your own pace and in your own time, altering the resistance in accordance with your strength gains.

Why is TRX better than weights?

1. The TRX Suspension Training is very versatile approach to resistance training. With it you can perform countless exercises. You can target any part of your body. These exercises will increase muscle tone and muscular endurance.

2. Unlike machines, TRX is an unstable piece of equipment. The instability facilitated by the straps forces the body to work overtime to re-stabilize itself, engaging, and strengthening, the core.

3. The TRX Suspension Trainer can be set up anywhere, allowing you to train in the environments that are most convenient, and desirable, for you. Whether you're away on business, in a hotel room on holiday, or you just fancy a bit of fresh air and want to train in the park, the portability of the TRX Suspension Trainer means you can train anytime, anywhere.

4. When you train using traditional equipment (dumbbells, barbell, machines) your body moves in two dimensions (think the up-down motion of squats, the inward-outward motion of the pec deck). TRX involves complex movements in all 3 dimensions - and that's where the body is designed to work best in. TRX challenges upper and lower body at the same time giving a more complete workout

5. Finally, the flexibility of the TRX training program to suit all ability levels, from beginners, to seniors, right through to professional athletes, is why the TRX Suspension Trainer is taking the fitness world by storm.

Here are six exercises I like doing using TRX. Many thanks to Fitness Pro Sarah Grace and Rick D’Agostino for demonstrating the exercises.

Six Basic TRX Suspension Training exercises

1. Suspended lunges.

With the TRX Suspension Trainer anchored to the surface of your choice, whether it's your door, a tree, or the frame of a Hercules gym tower, place your right foot into one of the straps, as you face away from the anchored surface. Step forward with your left foot, until your trailing leg, your right leg, is fully straightened behind you. Bend your left leg until your left thigh is at roughly 90 degrees to the floor. Bring your right leg forward, as you straighten your left leg. When the left leg is straight, that marks the end of the rep. At this point, bend your left leg again and return your right leg to its original starting position. Repeat for the desired number of repetitions, before switching legs.

Workout tips: Ensure that you keep your back straight throughout the entire movement, and use your arms to drive your rear leg forward, in an action which should resemble a sprinting motion.

2. Push ups.

With the TRX Suspension Trainer anchored to the surface of your choice, stand upright, with a hand in each strap and your arms slightly out in front of you. Keeping your body straight from head to toe, lean forward until your body is at a 45 degree angle, relative to the floor, using your arms to provide stability. Slowly lower your body down and perform a push up, returning your body to its original starting position after the downward phase, while ensuring that you dip far enough down so that your chest is in line with your hands. Repeat for the desired number of repetitions or until failure.

Workout tips: Slow and controlled reps ensure that you glean the most benefit from each push up.

3. Squat jumps.

With the TRX Suspension Trainer anchored to your desired surface, face the surface to which the Trainer is attached and take a strap in each hand. Walk backwards until the material is no longer slack and it is at a roughly 45 degree angle to the ceiling. Holding onto the straps, squat all of the way down, getting your bum as close to the floor as possible. When you reach the bottom of the squat, power upwards, jumping as high as you can, with your feet leaving the floor. As soon as your feet resume contact with the floor, perform the same movement again. Repeat for the desired number of repetitions or until failure.

Workout tips: Focus on keeping your back flat and getting as much distance between your feet and the floor as possible between each repetition.

4. Inverted rows, with hip extension.

With the TRX Suspension Trainer once again anchored to your desired surface, face the surface to which the Trainer is attached and take a strap in each hand. Place your feet in front of you, level with the flat surface if there is one, and lean backwards until your upper body is in a position which is roughly 45 degrees to the floor. Sit down, so that your legs are straight out in front of you, but maintain a hold of the two straps, one either side of your chest. From this position, you will begin the repetition. Leaning backwards, with your upper torso at 45 degrees to your legs, thrust your hips forwards, until your entire body is in a 45 degree plane. From here, pull with both your arms, making sure that you keep your body straight and in a 45 plane, until your hands touch each side of your chest. Lower your body back down until your arms are once again straight and then sit down. This is one repetition. Repeat for the desired number of repetitions or until failure.

Workout tips: Engage your core and keep your body in a plane. Slow and controlled movements are the way to get the most out of each repetition.

5. Bicep curls.

With the TRX Suspension Trainer anchored to your desired surface, face the surface to which the Trainer is attached. Take a strap in each hand, utilizing an underhand grip. With your feet shoulder width apart, lean backwards until your body is in a 45 degree plane, relative to the floor. Pull towards you, bending the arms fully and bringing your fists next to your ears. Pause at the top of the rep for a second and then slowly lower yourself back down to your original starting position. Repeat for the desired number of repetitions or until failure.

Workout tips: Engage your core and keep your body in a plane. Slow and controlled movements are the way to get the most out of each repetition.

6. Tricep extensions.

With the TRX Suspension Trainer anchored to your desired surface, face away (180 degrees) from the surface to which the Trainer is attached, with a strap in each hand in front of you. Lean forwards, so that your body is in a 45-degree plane, but with one foot in front of the other, making sure that you support your weight on your toes only. Keep your elbows nice and high, your shoulders locked, and the upper part of the arm parallel with the floor, while your forearms are at 90 degrees to the upper part of your arms. From this position, simply extend your arms, pushing your body away from the straps; then return your body to its original starting position. Repeat for the desired number of repetitions or until failure.

Workout tips: Engage your core and keep your body in a plane. Slow and controlled movements are the way to get the most out of each repetition. Keep your weight on your toes.

A full body experience

The greatest thing about the TRX Suspension Trainer is its simplicity. There are hundreds of variations of exercises and you don't need fancy equipment or expensive gym machines. It's mobile, versatile and adjustable. If you find yourself doing an exercise and it's too easy, a simple step forwards or backwards, depending on the exercise in question, will drastically alter the resistance level. The TRX Suspension Trainer is a great piece of workout equipment that will help make your training more fun and more effective.

Best place to buy TRX cheap

The official site that sells TRX is TRXtraining.com. A good place to buy TRX is Amazon.com where you can find good deals of used and new TRX trainers.

Since 2007, when TRX came to the market, a number of sites that sell TRX imitations have appeared. Always look for the 100% satisfaction guarantee that comes with the original product. Imitations may be made of unreliable materials putting your safety at risk.

Matthew Denos is in love with resistance training. He has been working out diligently for over 10 years. His current goal is to gain 5 pounds of muscle by focusing on his diet and exercise more than ever before. When he doesn't have access to a gym Matthew performs bodyweight workouts at home. TRX is a relatively new system that has revolutionized the bodyweight workouts. Being a writer and blogger who enjoys sharing his thoughts with the fitness community, Matthew has researched TRX, tried it himself, and written a number of articles about it.

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