TRX Hangout - The Suspense Is Killing Us - JP Fitness Forums

L'ilJ · 07-28-2007, 05:48 PM

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.

L'ilJ · 07-28-2007, 06:02 PM

I did this workout today...

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 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.

http://www.fitnessanywhere.com/demos...e_HipPress.php

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).

Lost Dog · 07-28-2007, 06:49 PM

Nice launch!

Lost Dog · 07-30-2007, 12:28 AM

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.

Keith S. · 07-30-2007, 02:11 AM

Nice...I can't wait for my foot to heal. I think I'm going to get myself a TRX system as a gift for myself for getting better (or my birthday)...

UConnJulie · 07-30-2007, 08:06 AM

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 ...

Egham · 07-30-2007, 08:28 AM

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.

L'ilJ · 07-30-2007, 09:03 AM

Quote:

Originally Posted by UConnJulie

Jill, with the side plank, is it your feet in the TRX? I can't imagine it any other way ...

Yes, feet in the TRX, elbow on the ground with the other arm straight up. Here's a video demo...

http://www.fitnessanywhere.com/demos...dSidePlank.php

L'ilJ · 07-30-2007, 09:05 AM

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.

Lost Dog · 07-30-2007, 02:02 PM

Quote:

Originally Posted by UConnJulie

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!

UConnJulie · 08-01-2007, 10:25 AM

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 ...

L'ilJ · 08-03-2007, 08:05 PM

I hope everyone is getting a chance to do the first workout here! I'm going to test-drive workout #2 tomorrow and post it here in the afternoon.

cappuccino · 08-04-2007, 05:36 AM

wow, there's always something new to learn about here!

that TRX thingy looks like fun

Victoria · 08-04-2007, 07:25 AM

How have I managed to not post in here yet?

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?

Mahler · 08-04-2007, 08:36 AM

I am not doing the TRX training, but am a big fan of bodyweight routines. Good luck to all.

L'ilJ · 08-04-2007, 09:52 AM

Quote:

Originally Posted by Victoria

How have I managed to not post in here yet?

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!

Victoria · 08-04-2007, 11:13 AM

Cool, thanks, Jill!

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)

L'ilJ · 08-04-2007, 12:54 PM

Your wish is my command Victoria...!!!

TRX Workout #1

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 ar