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Here's an Indoor TRX Workout That Will Challenge Your Entire Body
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You've become quite fond of suspension training but you've lost the motivation to leave the house and go to a class. The good news is that you can re-create TRX-style moves right in your home. Depending on the tools you have around you, you can challenge your muscles and get your heart rate pumping. Here's a five-move workout series that will get the job done.
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Use a chair or stair to work glutes and hamstrings
What you need: Ordinarily you'd put your back foot in the strap, but you can mimic this move by placing your back leg on a bench, chair, or even step.
The move:
- Step your left leg out and keep all your weight on your left, driving through your heel.
- Be sure your left knee is aligned with your heel and keep your right back leg bent.
- Your right foot should be raised behind you on a step. Slowly squat down keeping the weight on your left leg and explode up.
- Complete 12-15 reps then switch legs.
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Use a paper plate to work the lower abs
What you need: A paper plate and a slippery floor.
The move:
- Get into a traditional plank position on a slippery floor (can be carpet or a hard surface, just so long as the paper plate glides easily across the surface).
- Place your feet on the paper plate. Using your core, fold your body in half, piking up. Your pelvis should move up in the air as your feet glide toward your hands. If you're wearing an activity tracker that measures heart rate, you should take a look before and after this move – it really gets the heart pumping. If you want the most accurate heart rate information, invest in a heart rate monitor.
- Carefully lower back down, keeping your abs tight to protect your lower back.
- Complete 5-8 reps.
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Use a towel to focus on the chest and back
What you need: You'll be using a towel in place of the suspension straps to target your back muscles.
The move:
- Loop a long towel around a sturdy stairway banister. Give it a good tug a few times to test it out. Once it's secure, grab each side of the towel with each hand.
- Lean back and row your body up until your hands are near the sides of your chest. Keep your back flat while doing this.
- Complete 10 reps.
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Paper plate to focus on obliques
What you need: Use the same paper plate you used before.
The move:
- Start by getting onto the floor and stacking your hips on top of each other.
- Now stack your feet on top of each other and place them onto the plate.
- Push yourself up onto your right elbow as though you were doing a side plank.
- Engage your right oblique and use it to pike your hips up in a V position. It's OK if you only get your hips up a little bit — you'll feel this move instantly.
- Complete 5-8 reps then switch sides.
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Towel for inner thighs and a strong core
What you need: A towel and a hard surface (wood works best)
The move:
- Stand with feet hip-width apart and put your right foot on the towel.
- Squat down low with your knees tracked over your heels.
- Cross the right leg behind your left leg as though you were doing a curtsy, bending your knees.
- With your weight digging into your left heel, bring your right leg back to the starting position.
- Complete 12-15 reps before switching legs.
