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    Workout of the Month: Bodyweight and TRX Workout

    10th September 2018
    TRX and Bodyweight Workout /Eigengewicht und 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
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