If it worked for the Navy Seals – it’ll work for you.
By MH Staff - Posted on 30th August 2011
Use this military workout to get your body into the best shape it’s ever been
1 Military Motivation
To understand the strengths of this system, you need to know its origins. The US military has always been innovative when it comes to keeping fit and training in war torn environments around the world. Retired Navy Seal Randy Hetrick used bodyweight exercises like push-ups and pull-ups to keep in shape, but he found that he couldn’t work the muscles of his back and legs effectively. In 1996 he created his own suspension system from extra parachute harnesses. Once it became popular, he started making them on a commercial scale for people outside the navy. It has become widespread in the States, and now South Africa is following suit. ####START PULLING YOUR WEIGHT The TRX system has a number of benefits: Portability While there are TRX Suspension classes at The TRX suspension system will you work you harder than any other gym session, and you'll feel the benefits immediately select gyms around the country, you can use the TRX anywhere. There are different attachments that allow you to fasten it to doors or walls at home, at hotels or just about anywhere. Work at your own pace. Because the TRX uses your own body weight, you can change the difficulty of any exercise by changing your body position and the angle of the straps. Quick changeover. The simplicity of this system allows you to change from exercise to exercise in less than 15 seconds. This means that you can make the most of your training time by using circuit-style workouts. Increase core strength. In the real world, you don’t restrict your movements to one direction. You move in a number of different ways and in different directions. Traditional weight training tends to be linear and follows just one plane of movement – like the bench press or lunge. Suspension training works across different planes and directions, mimicking real life movement, which is why it’s so functional. Because you are working in different planes and spheres of motion that your body isn’t used to, you recruit your core. A strong core prevents injuries and increases your overall body strength. Because you’re constantly working in different planes and directions, your body is forced to stretch and flex in new ways. Perfect your posture by improving your core muscles and the stabiliser muscles of your back, your posture automatically corrects itself.
2 Single Leg Lunge
Muscles worked Quads, glutes, hamstrings, calves and adductors. Basic Facing the wall with your hands holding the straps (start with your arms in a bent position), lift one leg behind you to get into an improvised lunge position. Lean back against the straps while maintaining a straight back. Lower yourself down onto your front leg by straightening your arms slightly. Hold the bottom position, and then go back to the start. Keep your heel on the floor and limit the involvement of your arms in the movement. ####Advanced Place your leg on an unstable surface such as a Bosu ball or balance pad.
3 Chest Press
Muscles worked Pectorals and anterior deltoids. Basic Place your feet shoulder-width apart with your back facing the wall. Start with a TRX handle in each hand, your arms straight out in front of you. Slowly lower your body towards the floor by bending your arms at your elbow (like you would in a push-up). Hold the position when your arms make 90-degree angles, then push back to the starting position. Don’t lower your chest below your hands. If the straps rub against your arms, position your arms higher. ####Advanced Move your feet further back and hold the position when your arms are bent. You can also do the exercise with one leg raised off the floor to incorporate your stabiliser muscles.
4 Back Row
Muscles worked Upper back and lats. Basic Stand facing the wall with your body leaning back against the tension of the straps. Keeping your body in a straight line, start the movement with your palms facing each other. Keeping your hands in the same position, pull your upper body towards the wall. Squeeze your shoulder blades together and pull the handles to your chest. Hold that position, then slowly lower your upper body back down to the starting position. Don’t arch back or thrust your hips to assist with the exercise. ####Advanced Move your feet closer to the wall, and hold the position when your arms are bent. You can also do the exercise with one leg raised off the floor to incorporate your stabiliser muscles.
5 Y Shoulder Raise
Muscles worked Deltoids. Basic Use the same start position as the previous exercise, but instead of bending your arms to pull yourself forwards, raise and extend your arms over your head in a “Y” as you pull your body forwards. Keep your body aligned throughout the movement and avoid arching your back. Do not allow the straps to slacken. ####Advanced Move your feet closer to the wall, and hold the position when your arms are straight out to the sides. You can also do the exercise with one leg raised off the floor to incorporate your stabiliser muscles.
6 Bicep Curls
Muscles worked Biceps. Basic Face the wall with your body leaning back against the tension of the straps with your arms straight out in front of you. Keeping your elbows tucked in at shoulder height, pull your body towards the wall by bending your arms so that your hands move towards your head. Do not move your upper arms and keep your body aligned through the movement. Hold the position, then slowly lower yourself down to the start. ####Advanced Move your feet closer to the wall, and hold the position when your arms are bent. You can also do the exercise with one leg raised off the floor to incorporate your stabiliser muscles.
7 Tricep Extension
Muscles worked Triceps. Basic Place your feet shoulder-width apart, back facing the wall. Start with a TRX handle in each hand, your arms straight out in front of you. Slowly lower your body towards the floor by bending your arms at your elbow, until the TRX handles are in line with your forehead. Keep your elbows tucked in. Hold that position, and then move back to the start. Minimise the movement of your upper arms throughout the movement. ####Advanced Hold the position when your arms are bent. You can also do the exercise with one leg raised off the floor to incorporate your stabiliser muscles.
8 Single Leg Squat
Muscles worked Quads and glutes. Basic Facing the wall with your hands holding the straps (start with your arms in a bent position), lift one leg off the floor. Keeping your back straight, lower your body until your squatting leg is parallel to the floor. Do not lift your heel off the floor. Keep your free leg elevated throughout the movement. Hold the bottom position, then go back to the start. ####Advanced Place your squatting leg on an unstable surface such as a Bosu ball or balance pad.
9 Hamstring Curl
Muscles worked Hamstrings. Basic Lie on your back on the floor. Position the TRX straps 20 to 30cm off the floor. Place your heels into the cradles of the TRX. Straighten your legs and lift your hips off the ground while tensing your core muscles, then pull your ankles towards your glutes in a hamstring curl motion. Maintain leg width throughout the movement and keep control. ####Advanced Hold the position when your legs are bent 90 degrees.
10 Suspended Crunch
Muscles worked Abs and lower back. Basic Lie on the floor face down. Position the TRX straps 20 to 30cm off the floor. Place your feet in the straps and move into a pushup position. Make sure that your body forms a straight line. Lift your hips and pull your knees towards your chest. Hold the position, then slowly extend your legs and return to the starting point. Don’t allow your hips to sag towards the floor. ####Advanced Hold the position when your legs are bent 90 degrees. ####Kit Do your body reconstruction work at home n your own time with these tools STABILITY BALL Work on your stabiliser and core muscles. The Bosu Ballast Ball is like a normal stability ball but it’s filled with a sand-like substance that adds a little weight for extra resistance. Bosu Ballast Ball R649 Fluidity Wellness SKIPPING ROPE Perfect for cardio work and a powerful warm-up. Body Sculpture nine-inch leather skipping rope R130 www.sportsmanswarehouse. co.za PULL-UP BAR Build up your arm and back muscles. Put it in your doorway, and do a few reps every time you walk through. Iron Gym Total Upper Body Workout Bar R952 www.wantitall.co.za TRX SYSTEM Train all your major muscle groups. The TRX kit includes the suspension trainer, DVD, fitness guide and suspension anchor (the wall or door attachments are sold separately). TRX Suspension training system R2 199 Fluidity Wellness firstname.lastname@example.org