Get ready for a TRX total body workout that will give you results in a short amount of time. Thanks to Certified Turbulence Trainer Mike Whitfield for this article.
I love total body workouts. You don’t waste time because you can set up non-competing supersets and circuits and they burn a ton of calories in a short amount of time since all major muscle groups are stimulated. Plus, I feel sexy after I’m done with a total body workout (Too much? My bad.)
Total Body Metabolic Workouts
Seriously, metabolic total body workouts have become one of the most popular workouts in the world and there’s a good reason for it. They work. You get leaner without having to use fancy equipment and not having to hop on the treadmill, elliptical or bike (the staples you think of when someone says “gym”… c’mon, I know you do it).
So how can you have a total body workout that revs up your metabolism, can be done just about anywhere, and doesn’t put a lot of stress on your joints?
(Said in a Barry White voice) – Enter the TRX, baby. You can take a TRX to the park, which is really nice when you need a break from the gym or if it’s a beautiful day. Soak up some sun and torch some belly fat? Yes please. All you need is a place where you can anchor the TRX, like a tree, a goal post, playground equipment, or even your significant other (sometimes).
I’m going to give you a total body TRX and bodyweight workout that will torch belly fat, put your metabolism in high gear and have you burning calories for hours. It will hit all your major muscle groups and you can do this one in Grandma’s kitchen (well, almost).
But before I do that, I always like to name workouts. Let’s call this one something cool like, “TRX Metabolic Drive” Sound good? Let’s roll…
First, we have to warm up. C’mon, you know better. Not warming up is like going up to the date of your dreams and saying, “I look forward to you meeting my parents tomorrow. Oh yeah, and here’s a key to my apartment. What’s your name by the way?” C’mon… you know what’s going to happen. You have to get them a drink or a nice book first (nice book?? Where did that come from?) Moving onto the warm-up…
Do the following circuit twice, resting for 30 seconds between circuits:
1) Jumping Jacks (old school, but it works) (20)
2) Arm Crosses (15)
3) Prisoner Squats (10)
4) Push-ups (8)
5) Modified Burpees (5)
6) Waiters Bow (12)
7) Plank (20 secs)
8) Leg Swings (15 ea) (one my favorite warm-up moves)
Now you’re ready to do the actual workout. Let’s do this…
The “TRX Metabolic Drive” Workout
Do the following circuit 3 times, resting for 1 minute between circuits.
Note: The first time you perform this workout; it is strongly recommended that you do this circuit only 1-2 times.
1) Prisoner Jump Squats (12)
2) TRX Single Arm Row (10 ea arm)
3) Close-Grip Push-ups (15)
4) Side Plank (30 secs ea)
5) TRX Suspended Lunge (10 ea leg)
6) Spiderman Push-ups (12)
7) TRX Suspended Leg Curl (15)
8) Burpees (10)
9) Rest 30 secs (you’re welcome)
10) TRX Inverted Row (15)
11) Cross Body Mountain Climbers (10 ea)
And the grand finale – The “Four Sure” Finisher…
Do the following superset 8 times, resting for 15 secs after each superset
1A) TRX Atomic Push-ups (4)
1B) Lunge Jumps (4 ea leg)
Good times? Goooood times. Thanks for letting me use the kitchen Grandma.
Boom goes the core stability, metabolic conditioning, fat-burning dynamite. Who says you need a lot of fancy equipment to have a quality total body workout? You can take a TRX on the road to stay lean while traveling. I like programs that have bodyweight and TRX supersets or circuits. It’s a lethal combination to belly fat with a good nutrition program. What else can you do with a TRX? Well, how about some goodies like this:
• Suspended Push-ups
• Spiderman Push-ups
• One billion, trillion, gazillion other Push-up varieties
• Chest Flys (or is it flies… ahhh, who cares)
• Strap Chin-ups
• Strap Curls
• Tricep Extensions
The list goes on and on. The bottom line is that you can easily work your entire body with a combination of bodyweight and TRX exercises, or by using the TRX alone.
Using the TRX can bring a whole new dynamic to your workouts, and they can get you out of a rut. The suspension alone will make your core work harder to stabilize. Don’t be surprised if your abs are sore tomorrow. You didn’t have to spend hours on cardio or do something silly like sit-ups or crunches either. Just don’t get mad at me. Get mad at Grandma.
Certified Turbulence Trainer