I am so glad that gyms have finally caught on an are now including TRX suspensions on the main floor. If you are unfamiliar, TRX are those yellow colored straps hanging from that big rig-looking structure in the gym. I sure know that they can be quite intimidating if you’ve never used them or been shown how. So, this week’s workout highlights 2 exercises that will work your abs, biceps and back in the first move (Deltoid Fly); and in the second exercise (Low Back Row), back, abs, shoulders, and biceps. Yes, the TRX can and will really hit all those muscle groups!
Here’s why I love the TRX suspension: It uses bodyweight exercise that leverages gravity to simultaneously develop strength, balance, flexibility, and core stability. What I also really like about using the TRX is that regardless of fitness level and strength, minor tweaks to the movement still allow for an effective workout while building strength. See my modifications section for more on this.
It’s time to stop walking by strange and unfamiliar equipment, and time to amp it up!
Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).
Two exercises total, 10-12 reps of each exercise with no rest between movements. Complete both movements, rest 20 seconds, then repeat.
Exercise 1: “Y” Deltoid Fly
Stand facing the anchor with feet hip-width apart. Grasp the TRX handles and lean back on your heels until your body forms a diagonal line, then extend the arms overhead into a Y shape. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do. You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement so make sure to keep your core firm. Return to the starting position and repeat.
Exercise 2: Low Back Row
Keep your body in the same starting position as the “Y” Deltoid Fly. With your palms facing one another. Lean all the way back until your weight is on your heels, extend your arms in front of you, and form a diagonal with your body. Squeeze your shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to the starting position and repeat.
MODIFICATIONS: To make these exercises more challenging walk your feet further away from your body. This way the distance to pull yourself up or into the exercise is greater, making it more difficult. Check out my video—in the second movement I inch my feet forward to make the rows more challenging.
Walking the feet closer to the body, decreasing the diagonal will result in making the movement more accessible.
Feel free to play around with your feet, walk them forward, then back. Strike that balance between pushing yourself and working hard while setting yourself up for success. Try these exercises and let me know how they worked out (pun intended).
Rest 20 seconds then REPEAT 3x
Enjoy and Happy #WorkoutWednesday!