TRX Workout To Build Crazy Upper Body Strength
Suspension training was created by a former U.S Navy SEAL and is widely used in homes, parks and gyms all over the world. There are 100s of exercises you can do with the with a suspension trainer, however if you are wondering how to put them into a workout then read on.
TRX workout
Perform these 5 exercises one after the other performing 3-4 sets of each exercise. Do 15 reps or if you are unable to do 15 reps at first work up to 15 and start at 8 reps. Your rest period will be 45 seconds.
Once you have completed 3-4 sets of one exercise move on to the next exercise.
TRX Exercises and full description:
1) Body Row
Reps and sets: 3×15
Rest: 45 seconds
Begin with your arms fully extended and your body in either a diagonal or horizontal position from the floor. Pull your body upwards until your shoulder blades squeeze together. Your elbows must stay tucked into your body at all times.
2) Push ups with Feet in
Reps and sets: 3×15
Rest: 45 seconds
Start with one foot in each handle. Your hands should be wider then shoulder width and fully extended. Your body should be as straight as possible and elongated. Lower your chest until your chest touches the floor and then extend your arms until you return to the start position.
3) Chin Ups
Reps and sets: 3×15
Rest: 45 seconds
Start in a squat position with both hands in one handle each. Make sure you are leaning back and that your arms are fully extended. Pull your body up with your arms until your chin is above the handles. Be careful not to raise your body with your legs as this is not a squat. Your legs must not participate in the movement, just your arms.
4) Bicep Curls
Reps and sets: 3×15
Rest: 45 seconds
Start by leaning back with your arms fully extended. Pull your body towards the handles by maintaining your elbow position. Your elbows must always be up in the air. Once you have finished the movement lower yourself back to the start position under control.
5) Tricep Extension
Reps and sets: 3×15
Rest: 45 seconds
Start with your arms bent and your body leaning forward. Extend your arms so that your body moves away from the handles into an upright position. Keep your back straight at all times. Make sure your body is still throughout the movement and ensure that the only muscles that are working are your triceps.
Check out my blog post on 21 suspension trainer exercises if you are interested in learning more exercises you can do with your suspension trainer.
