The 20 minute workout: TRX workout for your legs
After a quick and effective workout that targets your lower body? It’s time to get yourself a TRX.
Try the kit at your gym, or get one from yourself and attach it to a door frame or even a tree, and you can do a whole range of different workouts that build strength, stability and even help you work on your cardio.
This week’s 20-minute workout has been designed by Anthony Mayatt, personal trainer and owner of Breathe Fitness.
‘The TRX has become one of the most popular pieces of equipment worldwide due to its versatility of being able to use in a gym, at home or even a park,’ says Anthony.
‘This workout comes to you from a park and focuses entirely on the lower body. It is a challenging workout so I would put this at an intermediate level – but with a bit of practice you’ll be doing it in your sleep.
‘On round one, focus on technique to make sure you are confident with each movement before aiming to progress in rounds 2 and 3.
‘The workout consists of 8 exercises varying from uni- to bilateral movements ranging from 30-45 seconds. The aim is to keep your heart rate high and to progress the movements with each round.’
The workout is as follows:
TRX front squat 45 seconds
TRX sprinter start (right leg) – 30 seconds
TRX sprinter start (left leg) – 30 seconds
TRX overhead squat – 45 seconds
TRX split squat hop (right leg) – 30 seconds
TRX split squat hop (left leg) – 30 seconds
TRX burpee (right leg) – 30 seconds
TRX burpee (left leg) – 30 seconds
Complete this all the way through, rest for 60 seconds and repeat 3 times in total.
TRX front squat
Strap length – long
Stand facing away from the anchor point
Straps under the arms, hands by the chest, bodyweight on handles, walk body to 45 degree plank position.
Weight on balls of feet, lower hips back to 90 degrees, knees are stationary. Drive through balls of feet, squeeze glutes, extend hips.
TRX sprinter start
Strap length – long
Stand facing away from the anchor point
Straps under arms, hands beside chest, bodyweight on handles, walk body to 45 degree plank position.
On balls of feet centre one leg to the anchor point, place bodyweight on centred leg. Reach back with opposite leg, bend working knee and lower hip to 90 degrees, weight on ball of foot.
Drive through ball of foot, squeeze glutes, extend hip.
To progress the exercise add a small forwards hop in the end portion of the movement.
TRX overhead squat
Strap length – long
Stand facing the anchor point
Extend arms overhead, back of hands in foot cradles, feet hip width apart. Pull arms back, lower hips down and back, weight in heels.
Drive through heels, squeeze glutes, keep arms extended.
TRX split squat hop
Strap length – mid
Stand facing the anchor point
Hold straps with elbows stacked below shoulders with feet together. Take one step forwards with right foot and a large step back with left foot onto ball of foot.
Lower back knee towards the ground keeping 2 inches off, then drive up through front foot into a small jump squeezing glutes, land and repeat movement.
TRX burpee
Strap length – mid calf
Stand facing away from the anchor point
One foot in foot cradles and centre with anchor point, shoulders over hips. Drive suspended knee back, lower hips until back knee is 2 inches from ground, place hands on the ground.
Hope grounded leg straight back to a plank, perform push up. Hop grounded leg forward, explode up to a jump.
If you would like to own a TRX strap for yourself you can use this exclusive discount on the TRX official website. At the checkout simply put the code TRX20ANTHONY for 20% off any products at trxtraining.co.uk and trxtraining.com.
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