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TRX Exercises

Developed by Navy SEALs, the TRX Suspension Trainer uses a person's weight against gravity to develop total body strength, power, endurance, mobility, durability, balance, flexibility, and core stability.

The TRX is a portable training tool that leverages gravity and the user’s bodyweight using hundreds of exercises (instantly adjustable/modifiable for any user) to accommodate a wide variety of fitness and training goals.

TRX Suspension Training is based on three fundamental training principles:

  1. Vector Resistance Principle: in a standing position, placing your feet closer to the anchor point will increase resistance; stepping farther away from the anchor point will decrease resistance
  2. Pendulum Principle: when feet are in the foot cradles, moving your feet away from the anchor point will increase resistance and moving your feet towards the anchor point or behind the anchor point will decrease resistance
  3. Stability Principle: a narrower base of support will increase exercise difficulty and a wider your base of support is less challenging

WorkoutBOX, in conjunction with ECHO Interactive Training, has developed a complete TRX exercise library featuring exercises and activities that can be done anywhere ... and by any body! For more information on TRX, click here.

TRX Assisted Lunge (aka Split Squat)

Beginner
TRX Assisted Lunge (aka Split Squat)
Initial progression allows body to stay centered and build lower body strength.
Targets : TRX - Lower Body View Exercise

TRX Assisted Sit Up

Beginner
TRX Assisted Sit Up
Use the TRX handles for assistance to achieve the maximum range of motion in the sit-up.
Targets : TRX - Core View Exercise

TRX Bent Leg Raise (Single Leg)

Beginner
TRX Bent Leg Raise (Single Leg)
Facilitates core strength and stability to allow unilateral hip mobility.
Targets : TRX - Core View Exercise

TRX Biceps Curl

Beginner
TRX Biceps Curl
Strengthens biceps, forearms and postural muscles.
Targets : TRX - Upper Body View Exercise

TRX Chest Press

Beginner
TRX Chest Press
Strengthens chest, triceps, shoulders and core.
Targets : TRX - Upper Body View Exercise

TRX Crunch (on Elbows)

Beginner
TRX Crunch (on Elbows)
Strengthens core and lower body with a cardiovascular challenge as tempo and repetitions increase.
Targets : TRX - Core View Exercise

TRX Hamstring Curl (Hips Grounded)

Beginner
TRX Hamstring Curl (Hips Grounded)
Strengthening hamstrings, hips, glutes and core.
Targets : TRX - Lower Body View Exercise

TRX Low Row

Beginner
TRX Low Row
Strengthens back and arms in their strongest pulling position.
Targets : TRX - Upper Body View Exercise

TRX Mid Row

Beginner
TRX Mid Row
Strengthens back muscles in a different position than the "high" or "low" row versions for complete strength development.
Targets : TRX - Upper Body View Exercise

TRX Overhead Back Extension

Beginner
TRX Overhead Back Extension
Integrates hip, back and shoulder strength.
Targets : TRX - Core View Exercise

TRX Overhead Squat

Beginner
TRX Overhead Squat
An intense move that strengthens postural muscles, lower body and core.
Targets : TRX - Core View Exercise

TRX Side Plank (Top Arm Assist)

Beginner
TRX Side Plank (Top Arm Assist)
Arm assistance is a great way to begin building strength for this posture and its progressions.
Targets : TRX - Core View Exercise

TRX Squat

Beginner
TRX Squat
This simple squat takes some load off the knees by leaning back slightly.
Targets : TRX - Lower Body View Exercise

TRX Step Back Lunge

Beginner
TRX Step Back Lunge
Progression to increase single leg balance and strength
Targets : TRX - Lower Body View Exercise

TRX Step Side Lunge

Beginner
TRX Step Side Lunge
Targets hip abductors and adductors while developing strength for lateral movement.
Targets : TRX - Lower Body View Exercise

TRX Abducted Lunge

Intermediate
TRX Abducted Lunge
Suspending the leg out to the side strengthens core, hips, abductors and adductors.
Targets : TRX - Lower Body View Exercise

TRX Balance Lunge

Intermediate
TRX Balance Lunge
Keeping the foot lifted while lunging helps to challenge core stability and develops unilateral leg strength and stability.
Targets : TRX - Lower Body View Exercise

TRX Bent Leg Raise

Intermediate
TRX Bent Leg Raise
Promotes core stability integrated with hip movement.
Targets : TRX - Core View Exercise

TRX Biceps Clutch

Intermediate
TRX Biceps Clutch
A variation of the biceps curl that trains biceps, forearms and postural muscles.
Targets : TRX - Upper Body View Exercise

TRX Biceps Curl (Pronated Grip)

Intermediate
TRX Biceps Curl (Pronated Grip)
Strengthens biceps, forearms and postural muscles.
Targets : TRX - Upper Body View Exercise

TRX Chest Fly (Offset Stance)

Intermediate
TRX Chest Fly (Offset Stance)
Using the offset stance loads the movement appropriately to train with a full range of motion in chest and shoulders.
Targets : TRX - Upper Body View Exercise

TRX Chest Press (Inside Grip)

Intermediate
TRX Chest Press (Inside Grip)
This close grip variation strengthens different areas of the chest, triceps and shoulders as compared to a typical chest press and push-ups.
Targets : TRX - Upper Body View Exercise

TRX Chest Press (Single Leg)

Intermediate
TRX Chest Press (Single Leg)
Add additional core stability challenge.
Targets : TRX - Upper Body View Exercise

TRX Crossing Balance Lunge

Intermediate
TRX Crossing Balance Lunge
This TRX move offers greater range of motion in unilateral leg training because a percentage of bodyweight is unloaded onto the TRX.
Targets : TRX - Lower Body View Exercise

TRX Crunch (on Hands)

Intermediate
TRX Crunch (on Hands)
Strengthens core and lower body with a cardiovascular challenge as tempo and reps increase. Increased stability challenge makes move more intense.
Targets : TRX - Core View Exercise

TRX Hamstring Curl (Hips Lifted)

Intermediate
TRX Hamstring Curl (Hips Lifted)
Lifting hips adds resistance, strengthens back extensors and increases strength and stability challenges to the lower body and core.
Targets : TRX - Lower Body View Exercise

TRX High Row

Intermediate
TRX High Row
Strengthens upper back, biceps and shoulders.
Targets : TRX - Upper Body View Exercise

TRX Hip Adbuction

Intermediate
TRX Hip Adbuction
Actively stretches inner thigh and strengthens core and shoulders at the same time.
Targets : TRX - Lower Body View Exercise

TRX I Fly

Intermediate
TRX I Fly
Builds strength and stability in the front and middle parts of the shoulders.
Targets : TRX - Upper Body View Exercise

TRX Incline Press (Leg Down)

Intermediate
TRX Incline Press (Leg Down)
Strengthens the shoulders, arms and core in a challenging position.
Targets : TRX - Upper Body View Exercise

TRX Kneeling Oblique Roll Out

Intermediate
TRX Kneeling Oblique Roll Out
Strengthens obliques and activates core stabilization.
Targets : TRX - Core View Exercise

TRX Kneeling Roll Out

Intermediate
TRX Kneeling Roll Out
Shortening the body's length by kneeling decreases the challenge and can serve as a first step toward the TRX Standing Roll Out.
Targets : TRX - Core View Exercise

TRX L Fly

Intermediate
TRX L Fly
Strengthens external rotators with some stabilization support from the lats, biceps and forearms.
Targets : TRX - Upper Body View Exercise

TRX Lunge

Intermediate
TRX Lunge
A hands-free lunge that challenges unilateral leg strength and core stabilization.
Targets : TRX - Lower Body View Exercise

TRX Mid Row (Single Arm)

Intermediate
TRX Mid Row (Single Arm)
Strengthens back, shoulders, arms and core while resisting rotational forces.
Targets : TRX - Upper Body View Exercise

TRX Mountain Climber

Intermediate
TRX Mountain Climber
Integrates core strength with hip mobility.
Targets : TRX - Core View Exercise

TRX Oblique Leg Raise

Intermediate
TRX Oblique Leg Raise
Builds core stability and rotational strength in the abdominals and external and internal obliques.
Targets : TRX - Core View Exercise

TRX Plank (on Elbows)

Intermediate
TRX Plank (on Elbows)
Challenges the entire core and develops upper body stability and strength.
Targets : TRX - Core View Exercise

TRX Plank (on Hands)

Intermediate
TRX Plank (on Hands)
Builds strength and endurance in the shoulders and core.
Targets : TRX - Core View Exercise

TRX Push Up

Intermediate
TRX Push Up
The suspended environment strengthens and integrates stability and mobility to the push-up.
Targets : TRX - Upper Body View Exercise

TRX Resisted Sit Up

Intermediate
TRX Resisted Sit Up
Fro maximum core activation, press on handles evenly and avoid using momentum to sit up.
Targets : TRX - Core View Exercise

TRX Side Plank (on Elbow)

Intermediate
TRX Side Plank (on Elbow)
Huge demands placed on oblique strength and core stabilization.
Targets : TRX - Core View Exercise

TRX Sit Up

Intermediate
TRX Sit Up
Pressing down into the foot cradles provides better core strength development.
Targets : TRX - Core View Exercise

TRX Split Fly

Intermediate
TRX Split Fly
Strengthens shoulders and lats and develops shoulder stabilization.
Targets : TRX - Upper Body View Exercise

TRX Standing Hip Drop

Intermediate
TRX Standing Hip Drop
Strengthens obliques and increases hip mobility, while placing demands on core stabilization.
Targets : TRX - Core View Exercise

TRX Supine Plank (on Elbows)

Intermediate
TRX Supine Plank (on Elbows)
Increases flexibility in the anterior shoulder and builds strength and stability in the upper body.
Targets : TRX - Core View Exercise

TRX Supine Plank (on Hands)

Intermediate
TRX Supine Plank (on Hands)
Increases shoulder and back flexibility, strength and stability.
Targets : TRX - Core View Exercise

TRX Supine Runner

Intermediate
TRX Supine Runner
Facilitates core strength and stability to allow alternating hip mobility.
Targets : TRX - Core View Exercise

TRX T Fly

Intermediate
TRX T Fly
Builds strength and stability in rear shoulders and upper back.
Targets : TRX - Upper Body View Exercise

TRX Torso Rotation

Intermediate
TRX Torso Rotation
A great athletic movement that strengthens internal and external obliques.
Targets : TRX - Core View Exercise

TRX Triceps Extension (Supinated Grip)

Intermediate
TRX Triceps Extension (Supinated Grip)
Strengthens triceps and helps develop shoulder and elbow stability.
Targets : TRX - Upper Body View Exercise

TRX Triceps Kick Back

Intermediate
TRX Triceps Kick Back
Strengthens triceps and challenges core stabilization.
Targets : TRX - Upper Body View Exercise

TRX Triceps Press (Offset Stance)

Intermediate
TRX Triceps Press (Offset Stance)
Strengthens triceps and requires total body stability.
Targets : TRX - Upper Body View Exercise

TRX W Fly

Intermediate
TRX W Fly
Strengthens external rotators.
Targets : TRX - Upper Body View Exercise

TRX Y Fly

Intermediate
TRX Y Fly
Builds strength and stability in the rear and middle parts of the shoulders.
Targets : TRX - Upper Body View Exercise

TRX Abducted Balance Lunge

Advanced
TRX Abducted Balance Lunge
Holding leg out to the side strengthens core, hips abductors and adductors.
Targets : TRX - Lower Body View Exercise

TRX Atomic Push Up

Advanced
TRX Atomic Push Up
This combination is a high intensity full body exercise.
Targets : TRX - Upper Body View Exercise

TRX Balance Lunge (with Hop)

Advanced
TRX Balance Lunge (with Hop)
Strengthens unilateral lower body movement, stability and power.
Targets : TRX - Lower Body View Exercise

TRX Biceps Curl (Single Arm)

Advanced
TRX Biceps Curl (Single Arm)
Develops unilateral strength in the biceps and forearms and places demands on the core's rotational stability.
Targets : TRX - Upper Body View Exercise

TRX Body Saw

Advanced
TRX Body Saw
Integrates core stability with shoulder strength and mobility.
Targets : TRX - Core View Exercise

TRX Body Saw (with Crunch)

Advanced
TRX Body Saw (with Crunch)
Adding crunch intensifies core work.
Targets : TRX - Core View Exercise

TRX Chest Press (Single Arm)

Advanced
TRX Chest Press (Single Arm)
Strengthens core, chest and shoulders and can be used to build up to a single arm push-up.
Targets : TRX - Upper Body View Exercise

TRX Chest Press (Single Leg Abducted)

Advanced
TRX Chest Press (Single Leg Abducted)
Lifting one foot and maintaining body alignment improves core stability.
Targets : TRX - Upper Body View Exercise

TRX Crossing Lunge

Advanced
TRX Crossing Lunge
The "cross back" part of this lunge challenges the hip's rotational movement strength and increases hip mobility.
Targets : TRX - Lower Body View Exercise

TRX Hamstring Runner

Advanced
TRX Hamstring Runner
Strengthens hamstrings, hips, glutes, back extensors and overall core.
Targets : TRX - Lower Body View Exercise

TRX Hip Press

Advanced
TRX Hip Press
This core move targets hamstrings and activates glutes and back extensors.
Targets : TRX - Lower Body View Exercise

TRX Incline Press (Leg Up)

Advanced
TRX Incline Press (Leg Up)
Strengthens the shoulders, arms and core, requiring exceptional balance and control.
Targets : TRX - Upper Body View Exercise

TRX Leg Extension

Advanced
TRX Leg Extension
Integrates core and quadriceps strength with hip stability.
Targets : TRX - Lower Body View Exercise

TRX Lunge (with Hop)

Advanced
TRX Lunge (with Hop)
A hands-free lunge that challenges unilateral leg power.
Targets : TRX - Lower Body View Exercise

TRX Oblique Atomic Push Up

Advanced
TRX Oblique Atomic Push Up
This variation of the Atomic Push-Up adds a rotational move that strengthens the obliques.
Targets : TRX - Upper Body View Exercise

TRX Oblique Crunch

Advanced
TRX Oblique Crunch
Integrates chest and shoulder stability with dynamic core movement.
Targets : TRX - Core View Exercise

TRX Pendulum

Advanced
TRX Pendulum
A dynamic movement that requires overall core stabilization with extra focus on the obliques.
Targets : TRX - Core View Exercise

TRX Pike

Advanced
TRX Pike
This intense move requires upper body and core stabilization to strengthen abdominals and shoulders.
Targets : TRX - Core View Exercise

TRX Plank (Single Leg and Arm)

Advanced
TRX Plank (Single Leg and Arm)
The most challenging in the series uses one arm and one leg to maintain total body stability.
Targets : TRX - Core View Exercise

TRX Plank (Single Leg)

Advanced
TRX Plank (Single Leg)
Strengthens core and hips to resist rotational forces.
Targets : TRX - Core View Exercise

TRX Power Pull

Advanced
TRX Power Pull
This move provides a large range of motion that integrates back and core rotational strength and control.
Targets : TRX - Upper Body View Exercise

TRX Side Plank (on Hand)

Advanced
TRX Side Plank (on Hand)
Performing this posture from the hand adds a greater stability and intensity challenge, compared to elbow progression.
Targets : TRX - Core View Exercise

TRX Side Plank (with Hip Drop)

Advanced
TRX Side Plank (with Hip Drop)
Dropping hips actively recruits oblique strength and increases core stabilization demands.
Targets : TRX - Core View Exercise

TRX Side Plank (with Reach)

Advanced
TRX Side Plank (with Reach)
Requires complete core muscular coordination and tremendous core strength, especially from the lower abdominals and obliques.
Targets : TRX - Core View Exercise

TRX Single Leg Squat

Advanced
TRX Single Leg Squat
Allows for greater range of motion by utilizing the TRX for balance.
Targets : TRX - Lower Body View Exercise

TRX Single Leg Squat (with Hop)

Advanced
TRX Single Leg Squat (with Hop)
Strengthens lower body while improving unilateral movement, stability and power.
Targets : TRX - Lower Body View Exercise

TRX Standing Hip Extension

Advanced
TRX Standing Hip Extension
Stretches and strengthens hamstrings and hip flexors.
Targets : TRX - Lower Body View Exercise

TRX Standing Roll Out

Advanced
TRX Standing Roll Out
Activates abdominal and core stabilization muscles.
Targets : TRX - Core View Exercise

TRX Supine Plank (with Pull Through)

Advanced
TRX Supine Plank (with Pull Through)
Strengthens abdominals and core and improves mobility of shoulders and hamstrings.
Targets : TRX - Core View Exercise

 


Top Ways to Keep Your Body in the Best Shape

If you're interested in leading a healthy lifestyle, you have to go beyond simply getting enough sleep and eating a highly nutritious diet that is low in unhealthy fats and calories. Instead, you have to focus on really taking care of your body from the inside out.

Check out the helpful tips below to learn some of the top ways to keep your entire body in the best shape possible.

Keep Working Your Muscles as You Age

Aging naturally causes a decrease in muscular mass and strength, along with less balance and less flexibility. While you can achieve maximum muscle growth in your 20s and 30s, it is important to keep working out even when you are older.

After the age of 50, you lose strength at a rate of 2-5% every decade if you lead a sedentary lifestyle. The only way to combat this loss of strength is to keep using your body's muscles by lifting weights and performing stretches that maintain flexibility. And it is also imperative that you continue working on maintaining your balance.

As you get older, continue enjoying physical activities like tennis, dance, volleyball, and resistance training. Balance and flexibility can be maintained with yoga as well.

Don't Forget About Cardiovascular Health

To maintain your cardiovascular health and your stamina, you should walk or run every day. These activities will also help you maintain an ideal weight and help you reduce and manage stress, which can also lead to aging. Walking a minimum of just 30 minutes a day can provide you with great results as you enjoy the scenery and breathe in some fresh air.

Regularly Take Some Much-Needed Downtime to Recover

Downtime is definitely important when it comes to keeping your body in the best shape, especially if you always work hard at staying fit by building muscle and maintaining a healthy weight. In addition to activities like meditation and resting to let your body heal and recover from your workouts, you can also book massage therapy sessions to keep your body loose and relaxed and to remove any excess tension and stress. Just be sure to book your therapies at a reputable facility that uses high-end products from companies like therapyessentials.co.uk to ensure the safest and best results.

Exercise for Your Brain, Too

Remember that physical activity isn't just good for your body; it is also good for your mind. Again, activities like meditation and yoga can have profound effects upon the health of your brain and your ability to concentrate. And when your mind is healthy and balanced, you will find that it's easier to stick with your physical fitness routine and you'll be able to maintain health more easily.

As you age, you have to take more steps to keep your body in the best shape possible. Take care not to overdo it, though, as you could make yourself prone to injuries that will ultimately set you back from your fitness goals. Combine strength, flexibility, and balance routines to remain looking and feeling great.


 


Five Ways Athletes Can Benefit From Massage Therapy

Even if you're a tough athlete, you can benefit greatly from massage therapy from a professional therapist and facility that utilises trusted equipment from therapyworlddirect.com. So if you've never considered getting a massage because you think massages are really only meant for women who want to pamper themselves, think again.

Check out the five ways that athletes can benefit from massage therapy, listed below.

Improvements to the Cardiovascular System

Massage therapy actually has a positive effect upon the cardiovascular system, so it goes beyond simply helping to relieve tension from muscles. By helping to dilate the blood vessels, it assists them in pushing blood through the body more efficiently. Ultimately, massage can help deliver the vital oxygen and nutrients an athlete's muscles and organs need to stay in tip-top shape. And this translates to better performance.

Increase in Flexibility

In addition to maintaining strength and stamina, a great athlete should also maintain a high level of flexibility. Being flexible means you'll be able to move your body more easily and efficiently, and this can translate to even more power during every type of athletic performance. Massage therapy works by stretching muscle fibres, thereby promoting and maintaining flexibility while reducing stiffness throughout the body.

Alleviate Muscle Aches and Pains

Being an athlete means that you have to expose your body to some rough treatment. From working hard at the gym to build and maintain muscle, to getting out there and competing or performing, there are many ways that athletes actually end up promoting wear and tear throughout the body. But a good massage session can help ease the aches and pains that result from pushing your body to the limit. And by reducing and removing pain and aches, an athlete can perform better.

Improvements in Sleep Patterns

Getting adequate amounts of sleep can be tough for athletes who are always thinking about—and working towards—achieving an optimal level of strength, stamina, and skills in whatever sport they choose. But getting regular massages can actually help improve sleep patterns, promoting better and deeper sleep that results in a body that's able to heal itself and perform better during the day. So if you're an athlete who finds it difficult to get the quality and quantity of sleep that you need, or if you always feel fatigued during the day and it is affecting your performance, book a massage session to see the difference.

Promotion of Relaxation

Because athletes work so hard, it can be really hard for them to stop the mind from racing. And this can make it really difficult not only to sleep, but also to simply relax even during their waking hours. A massage session can promote natural relaxation throughout the body. It can help an athlete quiet the mind and let the body heal.

With so many great reasons to get a massage if you're an athlete, consider booking a session with a professional therapist if you have never done so. You may be surprised by how much your performance improves.


 


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