Okay...as requested, I'm starting a training log for all the TRX-ers out there. We can share workouts and tips on using our contraption. This won't be a "challenge" thread, but I think we should have a weekly workout for everyone to try, especially since we have a lot of new TRX owners. I'll post the first workout.
3 circuits of each superset below. No rest between exercises (other than setup) and 0-60 seconds rest between circuits.
A1: Assisted Pistols 4-6 reps per leg
A2: Ab Rollouts 4-6 reps
B1: Suspended Flat Pushups 8-12 reps (substitute chest presses if you can't do flat pushups. These are pushups with your hands in the handles and your feet on the ground)
B2: Reverse Lunges 8-12 per leg
C1: Rows 8-12 reps
C2: Hip Press 8-12 reps
D: Suspended Side Plank w/8 touches per side or 30 seconds hold per side (only done once)
Hip presses are similar to hip raises on a stab ball. Here's a link that shows a video clip. In fact, there are lots of video clips or diagrams of various TRX exercises on this site.
I did rows from a flat position, but you can start at any angle to the ground. The flatter to the ground, the harder it will get. Same with the pushups/chest presses. If you're just starting out, do the chest presses at a 45 degree angle to the ground. As you get stronger, you can work your way down towards flat. It's easier if you brace yourself agains a wall too.
Good luck. If you have any questions about the exercises, just post and I'll try to answer (or Roland can jump in too).
this was hard... a little Cheap Trick kept me going!
TRX workout #1
3 circuits of each superset below. No rest between exercises (other than setup) and 0-60 seconds rest between circuits.
A1: Assisted Pistols 6 reps per leg
A2: Ab Rollouts 6 reps
B1: Suspended Chest Presses, 12 reps (I couldn't get a grip on the carpet and doorway, so I ended up doing chest presses at an angle)
B2: Reverse Lunges 12 per leg, but the last set was ugly
C1: Rows 12 reps, but at an angle (see chest press, above)
C2: Hip Press 12 reps (these are murder! cramp in calf and in hamstring)
D: Suspended Side Plank w/30 seconds hold per side (only done once)
This was really good. I'm wiped out. A little shaky, too.
Thanks for getting this going, Jill. I'll go to the site and look up the exercises that aren't included in the materials that came with my model and give Workout 1 a try later in the week. Here's what I did yesterday -
Military Fitness Guide: Week 1 Day 1 & 4
Suspended lunge - 10 ea side, no rest
Single Leg Squat - 10 ea side, no rest
Sprinter's Start - 10 very slow, 10 normal speed
Hamstring Curls - 10
Hip Press - 10
Hamstring bicycle -20, alternating
High bicep curl - 10
Tricep Press - 10
High torso rotation - 10 ea side
Side Plank with floor tap - 10 each side
Suspended Crunch - 10
I managed to get though it although I wasn't very observant of the specified rest periods and I adjusted what I was doing here and there based on my nephew's comments (he was watching and comparing what I was doing to the instructions & photos in the manual), so the workout took a bit longer than it should have.
__________________ "May you live every day of your life." - Jonathan Swift
I'm glad you guys are trying out the workout! I'll try to post a new one each weekend after I try it out. If you need descriptions of the exercises, let me know. Also, go ahead and post tips or comments around the individual exercises or the workouts in general.
Also, if anyone else wants to post a workout, please feel free. I'm by no means an expert.
Jill, with the side plank, is it your feet in the TRX? I can't imagine it any other way ...
Thanks for posting this and starting the thread ... I'll try this later this week I think ...
These were really hard. I can do side planks for a long time (2 minutes or more), but these were brutal. The taps didn't happen. I almost fell flat on my face!
I agree LD, those were really hard! I could only hold it for 15 seconds ... something to work on ... posted the actual workout details in my log. This was much harder than it looked on paper ... but short and sweet!! Thanks Jill ... can't wait for the next one ...
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Jill, thanks for starting this thread.....cool name!!!
I finish my last workout today for the TT program I'm doing. So next week will be a rest week for me. Would TRX workouts be considered "light" work and appropriate during "recovery" week?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Jill, thanks for starting this thread.....cool name!!!
I finish my last workout today for the TT program I'm doing. So next week will be a rest week for me. Would TRX workouts be considered "light" work and appropriate during "recovery" week?
Yes, I would consider it to be light work. I do my TRX workouts on "off" days just to help w/recovery. Go for it!
I have a suggestion: Would it be too much trouble to post the vid link directly into the posted workout? For example, the underlined below are not links but they would be in the post. I think it would make it very easy for quick reference and refresher on what an exercise is.
However, if I'm asking for too much, then just ignore me!
A1: Assisted Pistols 4-6 reps per leg
A2: Ab Rollouts 4-6 reps
B1: Suspended Flat Pushups 8-12 reps (substitute chest presses if you can't do flat pushups. These are pushups with your hands in the handles and your feet on the ground)
B2: Reverse Lunges 8-12 per leg
C1: Rows 8-12 reps
C2: Hip Press 8-12 reps
D: Suspended Side Plank w/8 touches per side or 30 seconds hold per side (only done once)
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
B1: Suspended Flat Pushups 8-12 reps (substitute chest presses if you can't do flat pushups. These are pushups with your hands in the handles and your feet on the ground)
B2: Balance Lunge8-12 per leg
I did this workout today as a test run. It was hard. I'm feeling it already. This is the same as the last...three sets of each superset (THREE not TWO Julie ) with no rest between exercises and 0-60 seconds between supersets. For each exercise, I was initially thinking an 8-12 rep range, but some are harder than others, so do as many as possible (AMAP) up to 12.
D: Suspended Plank - 1 minute hold done one time (this video isn't exactly a suspended plank, but it gives you and idea the movement. Basically, it's a plank w/your feet in the TRX straps).
I'm hoping to do this one tomorrow night. The Pink Bag People, as I call them, are coming to pick up my donations tomorrow, so my garage will suddenly have the space back for TRXing.
I wasn't thinking clearly, and rearranged furniture to the point where I can't manage a TRX workout in the condo.
Still a few boxes to ditch, then I'm good again. Although, I'm sure Mrs. Chihuahua, downstairs, won't appreciate the hopping lunges.
I'm planning on this tomorrow (Tuesday) ... was thinking about today, but we're going blueberry picking in a little while, and it is going to rain this afternoon ... so I'll do yoga and mobility today and TRX with some jump roping tomorrow ... thanks for posting it Jill ...
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Life's a Journey ... Enjoy the Ride!
Forgot. A tip, in case you haven't realized. For the lunges, it's necessary to put the TRX into single grip mode. Where you tuck one handle through, then tuck the other through that. That way you can grip just one without slippage.
Then, when I did the triceps part, I gripped with one hand and put my other hand on the back of the first hand. I alternated each set. With smaller hands, both might fit the one grip. But, I don't have small hands...
Ha Ha!! Noooooo ... I just want to see what it looks like when you work hard and attain your goals!! (You know ... me being lazy and all since I'm making the whole AF thing up ... )
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Life's a Journey ... Enjoy the Ride!
OK .... just did workout 2 ... but again only 2 sets ... I was a bit fried ... sorry, I guess I'm just not worthy!! But we knew that ... those suspended pikes are tough, but I think I sort of like the suspended lunges ... they were remarkably like a BSS but I couldn't really cheat by pushing with my back leg ... nice!!!
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Life's a Journey ... Enjoy the Ride!
I had hoped to try Workout 2 while in Atlanta, but refused to pay the $9.95 just to access the internet for a couple of hours. Here's what I did instead.
I'll give Workout 2 a shot on Friday.
__________________ "May you live every day of your life." - Jonathan Swift
TRX Hangout - The Suspense Is Killing Us
) with no rest between exercises and 0-60 seconds between supersets. For each exercise, I was initially thinking an 8-12 rep range, but some are harder than others, so do as many as possible (AMAP) up to 12. 
Linear Mode
