Game for the new fitness challenge?

  • Give your normal workout a twist with Total Resistance Exercise (TRX) suspension training.
- Sujita Gurung, Kathmandu
Game for the new fitness challenge?

Aug 6, 2015-

Heard about Total Resistance Exercise (TRX) suspension training? If you are looking for a challenging total body workout that combines strength and flexibility, then this is what you should try. TRX adds a jazz element to strength training and as we use our own body weight from different angles, we engage and work out more muscle groups simultaneously. Spice things up and push yourself by doing these classic moves on the ropes.  


#1 The TRX Push Up

One of the best upper body exercises gets a twist as you hook your toes through the TRX ropes and do the TRX Push Up.

How: After you hook your toes, make sure that the top of your feet face the floor. Lift your body up and rest your body weight on your palms. Do a push-up as usual.


#2 The TRX Lunge

Target your legs and abs with a lunge that is a little more challenging than the regular one. 

How: Place right foot on both TRX ropes (face away from the anchor point) and left foot firmly on the floor. Lower down into a lunge—extend your right foot and keep the bend on your left. Return to the starting position and repeat on the other leg.


#3 The TRX Bicep Curl

This one requires stability as you are required to work on your arms—not standing up, but leaning back.

How: Face towards the rope and grab a handle in each hand (like you usually hold your dumbbells) and lean back until your arms are extended. Slowly bend your elbows, pull your body up and perform a bicep curl. Return to start and continue with your set.


#4 The TRX Reverse Mountain Climber

One of the best High Intensity Interval Training (HIIT) just got a reboot! You will feel like you are running in the air as you work on your triceps, abs, hip flexors, quads and hamstrings. 

How: Lie on your back and hook your heels into the foot cradles with palms on the floor. Lift your body off the ground while maintaining a bend in your elbows. Bring your right knee towards your chest, extend it to the start and bring in your left knee. Alternate as many times as you can.


#5 The TRX Atomic Pike

Once you have nailed the basic TRX exercises, try the more challenging ones, such as the TRX Atomic Pike, that work on your shoulders and abs.

How: Assume the plank position—place your feet in each foot cradle and lift your body up into the plank pose. Keep your legs and arms in alignment and hinge at your hips (lift into an inverted 'V') by driving your glutes up. Try to hold it for a few seconds and then lower back down to the starting plank position.

Published: 06-08-2015 12:02

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