Looking for a workout to help you improve your back and your posture? Search no more. This mix of body-weight exercises and TRX is the functional workout you need.
Functional training exercises, performed either with body-weight alone or with the support of equipment, can work on the body’s ability to find stabilization, a capacity that should be seen as one of the primary body functions. This workout will promote the harmony between your upper-body and lower-body.
BODYWEIGHT AND TRX WORKOUT
- 4 exercises
- 15 reps each set, 4 sets, 30 seconds rest
- Equipment: bar and strips, TRX
1. LATERAL JUMPS
15 reps, 4 sets, 30 seconds rest
- Hang the bar in the lowest level (closest to the ground).
- Position your body sideways in relation to the bar.
- Flex the knee and hop to put a foot on the other side of the bar – shift the weight to that foot.
- Repeat from the opposite side.
2. HAMSTRING CURL
15 reps, 4 sets, 30 seconds rest
- Hang the bar in the strips. When you lay on the floor, the bar should be slightly under your knees.
- Place both feet on top of the bar and keep them apart, waist wide. The bar placed in mid-foot, plantar area.
- Lift the hip, while placing all body weight on your shoulder blades.
- Glutes and abdominals must be activated to maintain pelvic stability, and arms stretched alongside the body to assure balance.
- Push the legs forward, stretching the knees.
- Push downwards to keep the feet firmly against the bar and bring it towards your core.
3. PUSH UP WITH ROTATION
15 reps, 4 sets, 30 seconds rest
- With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.
- Elbows should be ‘facing’ outwards in relation to the medial line.
- The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.
- Shoulder blades should remain stable, and armpits and chest should distribute strength.
- Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).
- At the end of the motion perform a twist of the trunk, from the pelvis up, raising one arm towards the ceiling and finalizing the movement in a stable T position.
- Rotate back to the original plank with both hands on the floor, arms stretched.
4. TRX LOW PULL
15 reps, 4 sets, 30 seconds rest
- With both hands firmly grab the TRX handles and lean back until the straps are tense and the body is in an oblique angle to the ground.
- Arms should be stretched, and the body should be planking with the knees slightly bent.
- Palms facing inwards and begin pulling, allowing the body to move up, towards the handles.
- Keep arms close to your body throughout the whole movement.
- In a controlled descent, reduce the muscle tension of the arms and stretch them once again until you find the original position.
- Strive to maintain the core as stable as possible, using shoulder blades and spine for this effect.
Find more EVO workouts here:
- Queenax workout
- Kinesis workout
- Summer bodyweight workout
- Glutes workout
- 16-minute Tabata workout
- Bodyweight workout for couples
- 10-minute bodyweight workout
- High Intensity Tabata Workout
- Leg workout
- Kettlebell Core Workout
- Barbell Workout
- 15-Minute High Intensity Workout
- Cardio Workout
- Movement Balance Workout
- Core Bag Workout
- Kinesis Core Workout
- HIIT Workout
- Jumping Workout
