1st TRX Suspension Session

Last Thursday was the 1st class out of 12.  I have for sure 5 people registered, and I think 1 more person will be joining in.  The group is very diverse in their fitness levels and TRX experience.  I had to go through the basics prior to starting the work out, just to make sure they understand proper form and technique.

I usually use the TRX in the warm up, going through squats, side lunges, forward lunges with chest stretch, etc.
The work out was 3 exercises back to back for 30 seconds each, for a total of 1.5 minutes, and then a rest of 30 seconds.  We did each circuit 2-3 times through.

Circuit 1: * 3

1. Squats
2. Rows
3. Jumping Jack Squats: Option of doing regular squat and coming up onto toes.

Circuit 2: * 3

1. Alternating Step Back Lunge: Option of not place the foot down on floor as you step back
2. T Position Deltoids
3. Runners Start 1 Leg: Option is to add a hop, or just come up on toe.

               The last time through this circuit we did 30 seconds on L leg, then R.

Circuit 3: * 2

1. Pushups: Option of doing pushup on knees with out feet in TRX or with feet in TRX.  I have one person in the class that can barely do a pushup from the knees, so this is what I am getting her to do.
2. Pike: Option of holding plank position out of TRX
3. Atomic Pushup Combo of 1 & 2 (1 of each alternating): Option of doing a pushup on knees, then up to plank position and hold for a couple seconds (alternating)

Circuit 4: * 2

1. Hamstring Curls: Option of doing Supine Hip Raises, without feet in TRX
2. Hip Pull Throughs: Option of doing a Supine Table Top position with out feet in TRX
3. Kneeling Roll Outs 

I have had really great feedback on strength and endurance increases from participants.  I love TRX Suspension Training!