Many people believe that the only way to build muscle is to lift weights. That\’s not true, you can gain muscle mass with bodyweight training…up to a point. If you reach that point and you\’re facing the cost of a gym membership or a pair of adjustable dumbbells and can\’t justify the expense, a suspension trainer like a TRX, one of the best known, if not necessarily the best suspension trainer , can greatly increase the challenge of bodyweight exercises and help you continue to build muscle.
And even if you have access to a well-equipped weight room, it\’s worth using a suspension trainer from time to time. Suspension trainers also improve balance and core strength, because your body has to compensate for the instability introduced with each movement.
For a great introduction to TRX, try this four-move workout created by personal trainer Niko Algieri. “The TRX suspension trainer, to me, is the best training tool on the planet because one piece of equipment can train every muscle in your body, and exercises can be regressed and progressed depending on your fitness and strength level \”, says Algieri. \”Because one part of your body is constantly suspended on the straps, every movement builds core strength.\”
Once you\’ve tried the workout, you can discover more with the Trainer guides Algieri contributed to, including the best TRX exercises and an introduction to TRX training.
How to do this workout with the Suspension Trainer
This routine will get your heart rate up while challenging your strength and only takes about 20 minutes. Complete four to six rounds of the workout, depending on your experience, and switch sides for unilateral leg exercises each round. Aim for the higher end of the rep range if you\’re confident with TRX, or stick to the lower end if you\’re a beginner.
Algieri also dictated the tempo, or speed, at which each exercise should be performed. Our weight training guide explains how to read the four-digit number, but in a nutshell: The first number is the time in seconds it took to lower, while the third number is the time in seconds to complete the lift.
1 TRX lunge
(Image credit: Niko Algieri)
Rep 10-15 Time 2020
With the straps set to the long length, place the top of your right foot in both cradles. Stand up and lift your right knee to hip height and raise your left arm to help keep your balance. Move your right knee behind you and bend your left knee 90 degrees to lower yourself, raising your right arm to help maintain balance. Think about traveling up and down rather than back and forth. Drive through with your left foot, lifting your right knee and left arm to return to standing.
2 TRX chest press
(Image credit: Niko Algieri)
Rep 10-15 Time 3030
Keeping the length of the strap long, hold a handle in each hand and face away from the anchor point. Stretch your arms and lean forward, stepping your feet back to create more resistance if desired. Hold the straps just above your arms and keep your wrists straight. Engage your core and squeeze your glutes, then bend your elbows to lower your chest towards your fists. Stretch your arms to go back to the start.
(Image credit: Niko Algieri)
Rep 10-15 Time 2010
Shorten the straps by pulling the yellow tabs all the way to the top, face the anchor and hold the handles palms up. Lean back, she straightens her arms and brings her feet closer to the anchor to create more resistance. He bends at the elbows to pull up so that his chest goes between his hands, ending up with his elbows tucked into his sides. Squeeze your shoulder blades together, then extend your arms to return to the start. Take one second for the first part of the movement, the lift, and two seconds to lower yourself to the start.
4 Burpees TRX
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(Image credit: Niko Algieri)
(Image credit: Niko Algieri)
(Image credit: Niko Algieri)
(Image credit: Niko Algieri)
(Image credit: Niko Algieri)
Rep 10-15 Time N/A
With the straps set to the long length, place the top of your right foot in both cradles and both hands on the floor in front of your feet. From there, jump back off your left foot to assume a high plank position, then lower your chest to the floor. Push up and as you lift your hips, pop your left foot forward. Stand up and jump, pushing your right knee out in front of you. Repeat in rhythm.