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Beginner TRX Workout

By August 22, 2018 March 5th, 2019 Training Programs

What is TRX Training?

TRX is short for “Total Body Resistance Exercising”. Originally developed by a navy seal as a solution to not having access to gym facilities in more remote places of the world. it was a clever method of allowing troops to train anywhere and everywhere with a good deal of efficiency by utilising resistance bands against the natural shape of the human frame.

What are the benefits?

TRX training has been around for a few years now and as such you can pick up a quality TRX for around £30 – making it one of the cheapest pieces of home gym equipment you can get.

Suspension can be utilised to conduct a great calisthenic workout and strive towards some of the more common fitness goals such as:

  • Muscular Endurance
  • Muscular Strength
  • Muscular Hypertrophy

The Workout

This particular routine is aimed at Beginners however all TRX exercises can be made easier or harder by altering your position relative to the anchor point, for example when performing TRX rows if you move your feet so your body is directly under the TRX or even elevate your feet from this position then rows are at their hardest with all of your body weight being lifted. If you then slowly take steps backwards more and more of your bodyweight is effectively taken away making the exercise easier.

This approach can be taken with pretty much all TRX exercises making progression and regression easy to accomplish as needed.

 

Exercise Sets Repetitions
TRX Pushup (feet in TRX) 3 10-15
TRX Low Row 3 10-15
TRX Bicep Curls 3 10-15
TRX Tricep Pushback 3 10-15
TRX Overhead Squat 3 10-15
TRX Lunges 3 10-15 Per Leg
TRX Hamstring Curl 3 10-15
TRX Mountain Climbers 3 30 Seconds
TRX Side Plank 3 30 Seconds Per Side
TRX Crunch 3 20-30

The workout itself requires that you find the point where each exercise is at its hardest for you and work backwards to where you can perform the required repetitions for a given exercise. You will then be performing these exercises to failure each and every set. Once you can perform over 15 repetitions for all sets of an exercise we increase you must increase the difficulty, this is known as progressive overload.

All exercises are grouped into two’s, you perform one exercise then the other with minimal rest between exercises. Then take a 45-60 second rest and start again.

Rest and Recovery

Make sure to get plenty of rest and plenty of dietary protein whilst adopting any kind of comprehensive hypertrophic workout. hypertrophy workouts can cause a lot more stiffness/tenderness than regular strength training due to the level of abrasion the muscles experience. SAS brand ZMX offers a comprehensive zinc & magnesium recovery matrix to assist you in your rest period. SAS brand WPI-80 is a high quality, 80% protein made specifically to help you boost your protein intake.

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Disclaimer: All products advertised herein by SAS Nutrition are not advertised for sale as medicinal products. We do not make any claims of medical benefits from the usage of our products. If you are unsure about anything, please consult your doctor. These statements have not been evaluated by the FDA or MHRA and are not intended to diagnose, treat or cure any disease. Always check with your physician before starting a new dietary supplement program.


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