Firm up every inch of your body with these do-anywhere suspension training exercises.
If there’s one understated, super-sculpting exercise tool we’d carry around for the rest of our lives, it’s the TRX.
These suspension trainers are so handy for getting in any kind of workout you want – whether you wish to blast fat, sculpt muscles or strengthen your core. in a nutshell, they give you the benefits of strength training without needing you to lift heavy weights or tackle big machines. Plus, they are insanely easy to set up.
At home, all you need is to make sure there’s a reasonable amount of space to move, that the ground is flat and non-slip, and you have a door that opens away from you.
In the gym, you can probably find the TRX suspension trainer hanging from a beam or pull-up bar. If not, ask a trainer to mount it for you.
Once that’s done, get ready for a ton of fun. First, learn about the crazy amount of exercises you can do. Then, challenge yourself with them – the moves aren’t as easy as they look. They require a fair bit of core strength and stability.
Fitness trainer Sara May explains: “The anti-gravity from suspension trainers causes instability, forcing you to engage your core muscles to ensure good balance and technique throughout, even when you’re working on your arms and legs.”
For a better idea of the benefits, try this total-body workout designed by Sara. It involves eight exercises – each targeting different muscle groups – to sculpt your body from every angle.
Unlike most calorie-torching workouts which emphasise speed and power, this plan is all about slow and deliberate movements. “The slower and more controlled the manner you do the exercises, the greater your core contraction,” says Sara. And that means sexier abs.
So while this workout won’t leave you huffing and puffing, your muscles (especially the core) will go through a prolonged burn – the kind that carves nice muscles and fries stubborn fat. Trust us, you’ll want to do it over and over again.
THE PLAN
Do the exercises in a slow and controlled manner, resting 20 seconds between each rep and set. Aim to complete 3 sets.
TOTAL TIME
About 30 minutes
1 TRX SQUAT
WORKS QUADS
STRAP LENGTH Medium REPS 10
[A] Stand facing the TRX with feet hip-width apart. hold handles in front of chest, elbows bent 90 degrees and palms facing each other. Lean back slightly.
[B] Lower body as though you’re sitting on a chair, knees bent 90 degrees. Keep weight on arms and heels. Straighten knees and return to standing position.
2 TRX ROW
WORKS UPPER BACK
STRAP LENGTH Medium REPS 10
[A] Stand facing the TRX with feet hip-width apart. Hold handles as you straighten arms in front of you, palms facing down. Body is at a 45-degree angle to the ground.
[B] Bend elbows as you turn palms to face each other, pulling torso up until your body is aligned from shoulders to knees. You should feel your upper back muscles contract. Extend arms to starting position.
SCALE UP Lower body closer to the ground before you start.
3 TRX BACKWARD
LUNGE WORKS QUADS, GLUTES AND HAMSTRINGS
STRAP LENGTH Medium REPS 10
[A] Stand facing the TRX and hold handles in front of chest, palms facing each other. Step right leg back to start.
4 TRX BICEP CURL
WORKS BICEPS
STRAP LENGTH Short REPS 10
[A] Stand facing the TRX with feet hip-width apart. Hold handles in front of you, palms facing up. Body is at a 45-degree angle to the ground.
[B] Bend elbows 90 degrees as you pull yourself forward, handles in front of face. Extend arms, then bend elbows to return to starting position.
SCALE UP Lower body closer to the ground.
5 TRX SIT-UP
WORKS FRONT ABDOMINALS
STRAP LENGTH Long REPS 10
[A] Sit facing the TRX and rest one heel in each cradle. Extend legs in front of you and lie down. Extend arms overhead as you engage abs and prepare to sit up.
[B] In one slow motion, sit up tall until body is bent 90 degrees. Lower body to floor, vertebrae by vertebrae.
SCALE DOWN Extend arms in front of you, parallel to thighs, as you do the sit-ups.
6 TRX PLANK
WORKS FRONT ABDOMINALS, OBLIQUES AND LOWER BACK
STRAP LENGTH Long HOLDING TIME 20 seconds
Sit facing the TRX. Step one foot into the opposite handle (left foot into right handle), followed by the other foot, so that your legs are crossed. Turn your body around (uncross legs) and get into plank position, straightening legs behind you. Hands should be directly under shoulders and body should be in a straight line, parallel to the ground.
SCALE DOWN Rest one knee on the ground.
7 TRX MOUNTAIN CLIMBERS
WORKS FRONT ABDOMINALS, OBLIQUES AND LOWER BACK
STRAP LENGTH Long HOLDING TIME 20 seconds
[A] Get into TRX Plank position to start.
[B] In two slow counts, bring right knee towards chest. Straighten right leg behind in another two slow counts. Repeat on left side and alternate. Make sure hips do not sink.
SCALE DOWN Hold in plank on forearms. Scale up: Do the mountain climbers in push-up position.
8 TRX CHEST PRESS
WORKS CHEST, BICEPS AND TRICEPS
STRAP LENGTH Long REPS 10
[A] Stand facing away from the TRX with feet hip-width apart. Lean forward and hold handles in front of you, arms extended and palms facing the ground.
[B] With body aligned from head to heels, shift weight to balls of feet, bend elbows and lower chest as far as you can go. Push up to return to starting position.
SCALE DOWN Step one leg forward.
SCALE UP Go closer to the ground.
TEXT ESTELLE LOW PHOTOS FRENCHESCAR LIM ART DIRECTION RAY TICSAY
