Calisthenics and TRX Suspension Training

Calisthenics and TRX Suspension Training

The one thing people struggle with most when it comes to staying fit is consistency. Life just gets in the way and making it to the gym falls down the list of priorities. However, there is a solution. Rather than missing out on your training session you can keep things ticking over nicely by performing a type of training known as calisthenics. These are exercises where you need little to no equipment and use only your body weight for resistance – it means you can exercise wherever you are. So instead of having to start from square one again after a holiday or business trip you can stay consistent and keep exercising wherever you are.

You’ll only need around 30 minutes for the workout so it’s a great all round time saver. There are a number of key exercises you should use to get the most out of a calisthenics workout and by introducing a small and portable piece of kit known as the TRX you can make your training balanced and progressive.

The TRX is a device invented by Randy Hetrick who, as a Navy SEALs squadron commander, needed a portable training device to help keep his team in top shape wherever it was deployed. This doesn’t mean you have to be as fit as a Navy SEAL to use it as the TRX is so versatile it can be suitable for everybody.

You can use the TRX and other calisthenics as a great addition to any gym program. This type of training is great for improving your strength, coordination, and even cardiovascular fitness. By using your bodyweight to create resistance you can have a great workout anywhere!

Below is a sample circuit of TRX exercises and calisthenics. The circuit is set up so each exercise is done over a set period of time rather than repetitions. You will find the session not only really works your muscles but you should also get out of breath as is stresses your cardiovascular system. Warm up for 10 minutes with some light running or biking, some foam rolling and dynamic stretching.

In addition I have included some more demanding exercise choices using the TRX to try out if you feel you want to challenge yourself further.

Exercise #1 - Squat

Basic - 30 seconds

Advanced - 60 seconds

Exercise #2 - Press Ups

Basic - 30 seconds

Advanced - 60 seconds

Exercise #3 - TRX Balance Lunge

Basic - 30 seconds / side

Advanced - 60 seconds / side

Exercise #4 - TRX Inverted Row

Basic - 30 seconds

Advanced - 60 seconds

Exercise #5 - TRX Hamstring Curl

Basic - 30 seconds

Advanced - 60 seconds

Exercise #6 - TRX Suspension Crunch

Basic - 30 seconds

Advanced - 60 seconds

Exercise #7 - Squat Thrusts / Burpees

Basic - 30 seconds

Advanced - 60 seconds

Keep rest intervals between exercises as short as possible and rest for up to 3 minutes between circuits. Try to complete 3 to 4 circuits.

Advanced Exercises - Press up pike combo, feet elevated row, over head squat, single arm balance lunge.

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Matt Roberts London
Matt Roberts London
Matt Roberts London
Matt Roberts London
Matt Roberts London
Matt Roberts London

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