Fitness review: up the ante with suspension (TRX) training

Sure it looks hard core, but suspension training can benefit anyone at any fitness level. It just requires some coordination, grit and a can-do attitude.

I first tried suspension training around a decade a go. It was a brief love affair and back then was more of a novelty to mix up my training. But since my knee surgery, I’ve adopted it as part of my regular rehab schedule, and can definitely vouch for the overall strength gains it can build.

Suspension training, or TRX (abbrievation for total body resistance excerise), is a full body workout that uses straps to suspend your body weight while you perform a range of movements like lunges, pushups and rows. It’s designed to challenge your body because of the instability, helping to build strength and coordination.

According to fitness website, www.verywellfit.com, the TRX system was developed by a Navy Seal more than 20 years ago and continues to be an effective program used by military, professional atheletes, Olympians and regular gym-goers.

What’s great about suspension training is you can easily do it from home. All you need is TRX straps and a sturdy door. For this review, I tried out an online workout from Bodyfit by Amy. A simple YouTube search will bring up a ton more.

The details

Duration: 10 minute online workout (you choose the duration)
Location: Workout from home, or perform exercises at your local gym
Style: All levels of fitness – work to your ability
Cost: Workout is free; pick up TRX system for under $50
What to wear: active wear, training shoes
Who’s there: depends on your location

What to expect

As with all online workouts/training app videos you can expect your instructor to be encouraging, engaging and fit. Bodyfit by Amy is no exception and she talks you through what the session will be – several rounds (circuits) performing certain type of exercise, repeated as reps before diving in. In this workout, Amy doesn’t include a warm-up, so make sure you factor that in before you start.

Three moves you’re likely to do

Amy includes these in this 10 minute work-out, but they are stock standard staples you’re likely to do in any TRX program.

Single leg lunge – (facing away from the door) balanced on one leg, bend your opposite knee up like you’re performing a quad stretch, loop the strap over your foot, and bend the standing leg knee to drop down, and up to perform a lunge

Mountain climbers – (facing away from the door) lying on your tummy, reach back and hook your feet into the straps, before pressing into a plank, wrists directly under shoulders, then draw knees into chest, alterating one leg at a time

Upright row – (facing the door) hold straps in both arms fully extended, body in a 45 degree angle, feet firmly on the floor, abs engaged, bend elbows to draw body forward in a row, then release back down

What I liked

The length – 10 minutes of maximum effort that targets the whole body. Amy also provides a range of modifications you can try if you’re starting out, or recovering from injury.

What I didn’t like

It could be just me, but in some of the upper body workout (like the rows, tricep dips) I have this niggling feeling that I somehow might break the door…?!

What track was playing in this workout

There was no workout music as such, but if doing this sequence on my own, I would crank Havana Brown’s Warrior.

Do you like this review? Drop a comment in the box below! If there’s a workout you’d like me to do, be sure to let me know. Reach out via Facebook, Instagram or email me at hello@askthatfitgirl.com

Until next time,
Maryanne K