{"id":43539,"date":"2018-09-10T03:00:53","date_gmt":"2018-09-10T01:00:53","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/trx-bodyweight-workout\/"},"modified":"2018-09-10T03:00:53","modified_gmt":"2018-09-10T01:00:53","slug":"trx-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/trx-bodyweight-workout\/","title":{"rendered":"Workout of the Month: Bodyweight and TRX Workout"},"content":{"rendered":"<p>Looking for a workout to help you <strong>improve your back and your posture<\/strong>? Search no more. This <strong>mix of body-weight exercises and TRX<\/strong> is the functional workout you need.<\/p>\n<p><a href=\"http:\/\/localhost:8888\/en\/functional-training-guide\/\">Functional training<\/a> exercises, performed either with body-weight alone or with the support of equipment, can work on the <strong>body&#8217;s ability to find stabilization<\/strong>, a capacity that should be seen as <strong>one of the primary body functions. <\/strong>This workout will promote the <strong>harmony between your upper-body and lower-body.<\/strong><\/p>\n<h2>BODYWEIGHT AND TRX WORKOUT<\/h2>\n<ul>\n<li>4 exercises<\/li>\n<li>15 reps each set, 4 sets, 30 seconds rest<\/li>\n<li>Equipment: bar and strips, TRX<\/li>\n<\/ul>\n<h3><a href=\"https:\/\/vimeo.com\/194336512\/7046b612f0\">1. LATERAL JUMPS<\/a><\/h3>\n<p><strong>15 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Hang the bar in the lowest level (closest to the ground).<\/li>\n<li>Position your body sideways in relation to the bar.<\/li>\n<li>Flex the knee and hop to put a foot on the other side of the bar &#8211; shift the weight to that foot.<\/li>\n<li>Repeat from the opposite side.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Lateral jumps\" src=\"https:\/\/player.vimeo.com\/video\/194336512?h=7046b612f0&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><a href=\"https:\/\/vimeo.com\/194340019\/8e9cf5be88\">2. HAMSTRING CURL<\/a><\/h3>\n<p><strong>15 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Hang the bar in the strips. When you lay on the floor, the bar should be slightly under your knees.<\/li>\n<li>Place both feet on top of the bar and keep them apart, waist wide. The bar placed in mid-foot, plantar area.<\/li>\n<li>Lift the hip, while placing all body weight on your shoulder blades.<\/li>\n<li>Glutes and abdominals must be activated to maintain pelvic stability, and arms stretched alongside the body to assure balance.<\/li>\n<li>Push the legs forward, stretching the knees.<\/li>\n<li>Push downwards to keep the feet firmly against the bar and bring it towards your core.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Hamstring curl\" src=\"https:\/\/player.vimeo.com\/video\/194340019?h=8e9cf5be88&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><a href=\"https:\/\/vimeo.com\/193047315\/bdaff764d6\">3. PUSH UP WITH ROTATION<\/a><\/h3>\n<p><strong>15 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.<\/li>\n<li>Elbows should be &#8216;facing&#8217; outwards in relation to the medial line.<\/li>\n<li>The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.<\/li>\n<li>Shoulder blades should remain stable, and armpits and chest should distribute strength.<\/li>\n<li>Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).<\/li>\n<li>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.<\/li>\n<li>Rotate back to the original plank with both hands on the floor, arms stretched.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Push up with rotation\" src=\"https:\/\/player.vimeo.com\/video\/193047315?h=bdaff764d6&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><a href=\"https:\/\/vimeo.com\/191783187\/a94d416aa6\">4. TRX LOW PULL<\/a><\/h3>\n<p><strong>15 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>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.<\/li>\n<li>Arms should be stretched, and the body should be planking with the knees slightly bent.<\/li>\n<li>Palms facing inwards and begin pulling, allowing the body to move up, towards the handles.<\/li>\n<li>Keep arms close to your body throughout the whole movement.<\/li>\n<li>In a controlled descent, reduce the muscle tension of the arms and stretch them once again until you find the original position.<\/li>\n<li>Strive to maintain the core as stable as possible, using shoulder blades and spine for this effect.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"TRX low pull\" src=\"https:\/\/player.vimeo.com\/video\/191783187?h=a94d416aa6&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h4><\/h4>\n<h4>Find more EVO workouts here:<\/h4>\n<ul>\n<li><a href=\"http:\/\/localhost:8888\/en\/queenax-workout\/\">Queenax workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/kinesis-workout\/\">Kinesis workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/summer-bodyweight-workout\/\">Summer bodyweight workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/glutes-workout\/\">Glutes workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/tabata-workout\/\">16-minute Tabata workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/16-minute-tabata-workout\/\">High Intensity Tabata Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/36-minute-leg-workout\/\">Leg workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/barbell-workout\/\">Barbell Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/10-minute-mayhem\/\">15-Minute High Intensity Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-month-devils-advocate\/\">Cardio Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-of-the-month-movement-balance\/\">Movement Balance Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-of-the-month-core-bag-workout\/\">Core Bag Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-month-jump-start-hiit-workout\/\">HIIT Workout<\/a><\/li>\n<li><a href=\"http:\/\/localhost:8888\/en\/workout-month-jump-start-hiit-workout\/\">Jumping Workout<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Looking for a workout to help you improve your back and your posture? Search no more. This mix of body-weight&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: Bodyweight and TRX Workout | EVO Fitness","_seopress_titles_desc":"Looking for a workout to help you improve your back and your posture? Search no more. This mix of body-weight exercises and TRX in the functional workout you need.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[462,463,464,177,466,232,236,237,325,343,373,440,442,443,451,452,453],"class_list":["post-43539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-abs-twist","tag-arms-strength","tag-chest-strength","tag-functional","tag-rotational-pillar","tag-locomotion","tag-pull","tag-push","tag-trunk-stabilization","tag-row","tag-trunk-mobilization","tag-hip-stabilization","tag-leg-exercise","tag-leg-strength","tag-back-exercise","tag-back-strength","tag-push-pull-pillar"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43539"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43539\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43512"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}