Workout of the Month: Bodyweight and TRX Workout

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