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 Back row/horizontal pull up targets upper back, biceps and postural muscles. Stand at a 45° angle facing TRX; hold straps with arms extended, palms facing in. Perform back row, keeping arms close to sides while squeezing shoulder blades together. Release slowly. Bring arms back to straight. Do 2 sets of 12 repetitions.
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Would you like to get the same workout at home as you do at the gym without all the equipment? A Navy SEAL, who wanted to maintain his strength-training workouts while posted in the field, developed a suspension training system you can take anywhere – The Total Body Resistance Training System (TRX).
 eginners and athletes alike work on full body strength, joint stability and muscle co-ordination through body weight exercises with this one piece of equipment. Exercise difficulty is increased simply by changing body position, by increasing the angle of the feet behind the body or lifting one leg in a push up position, which increases the intensity
or load.
Suspension training systems are effective, cost efficient and fun. Use at home, in a park or at a gym, or add challenge to existing body weight exercises: the plank or bridge. Great for doing back workouts and single leg squats that are tough to do without gym equipment. I recommend using the suspension system in tandem with other favourite exercises and equipment. Suspension training systems travel well, with a door attachment to keep you consistent in your workouts while on the road. |
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 Suspended push up targets chest, shoulders, along with core muscles. Stand at 45° angle, holding on to straps, elbows slightly bent, hold straps palms down. Push body into the plank position by straightening arms. Slowly bend elbows to lower body to starting position. During exercise, squeeze shoulder blades together and pull belly button in to tighten core. Do 2 sets of 10 to 12 repetitions.
 Hamstring curl in bridge targets glute, hamstring and core muscles. On back with heels hooked into straps, lift hips into bridge and hold to start. Begin bending knees and curling feet in towards hips by pulling straps towards you, while lifting glutes higher in the process. Do 2 sets of 8 to 10 repetitions. |
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 Squat/one-legged squat targets glute, quad, hamstring and core muscles. Stand facing TRX with elbows at side, lower body weight down into a sitting posture until thighs are parallel with floor, knees over ankles and weight on heels. Do 2 sets of 12 to 15 repetitions. For progression, tuck and lift one leg up at a time for single leg, glute squat.
 Plank pike targets transverse and rectus abdominus, shoulder, chest and hip flexor muscles. Hook tops of feet in straps; assume a plank/push up position on hands. Bend knees and curl in towards midline of body; keep hips in line with shoulders and extend back out again. Do 2 sets of 8 repetitions. For progression, keep legs straight and send hips up into a pike. H&L
Cherilee runs Fuze Fit in Toronto offering sports specific group fitness strengthening and nutrition classes. envisionwellness.ca |
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