3There's nothing wrong with having a favourite workout, but if you never switch up your routine, you're bound to hit a plateau. As a trainer, I'm a fan of utilizing various training modalities like lifting weights, running, and swimming in order to maximize fitness levels and prevent feeling burned out.
In my opinion, there's nothing worse than seeing someone who aesthetically looks amazing but is unable to use the muscle they've built in everyday activities and more functional styles of training [1]. This is why I think everyone can benefit from incorporating more bodyweight exercises [2] into their routine. One of my favourite ways to teach and improve functional movements patterns is by training with the TRX suspension trainer. It can be found in most gyms and is used for stretching [3], strength training [4], and yoga [5].
Get ready to build lean muscle in your arms with this 30-minute upper-body workout. Don't forget to warm up [6] before you get started and cool down afterward.
TRX Push-Ups
- Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length.
- Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up.
- Press back up to your starting position. This completes one rep.
- Complete 8 reps.
For this exercise, the closer your feet are to the anchor point, the harder the move will be. The closer you are to standing straight up, the easier it will be.
TRX Mid-Row
- Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
- Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
- Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
- With your palms facing in and your ribs by your, side pull your elbows back. Keep your core engaged and tension on the straps as you return to the starting position with control. This counts as one rep.
- Complete 10 reps.
TRX Curls
- Start facing the anchor point, with the straps at mid-length.
- Apply tension to the straps. Keeping your body in a straight line and your core engaged, curl your arms, bringing your palms toward your face. Be sure to maintain a 90-degree angle at your elbow joint.
- Lower back down to the starting position. This completes one rep.
- Complete 10 reps.
For this exercise, the closer your feet are to the anchor point (you'll be more at an incline), the harder it will be. The farther away your feet are from the anchor point, the easier it will be.
TRX Deltoid Fly
- Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
- Grab the handles with each hand and walk your feet out approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
- With your core engaged, open your arms out toward the sides, like you're making a "T" with your arms. Be sure to keep tension on the straps throughout the entire movement.
- With your core still engaged and tension on the straps, return to the starting position with control. This counts as one rep.
- Complete 10 reps. Take 90 seconds to two minutes of rest before starting your next set.
Repeat all of the exercises for a total of four rounds.