Trying hard to achieve that chiseled shaped, sculpted body? Suitable workout regime with proper diet plan needs to be followed to achieve the goal.
What sort of workout regime do you follow? It is always better to follow something unique and interesting. High-intensity workouts have great impact on overall muscle formation and body shaping. It helps in burning down flab faster.
When discussing about high-intensity workouts, then it is necessary to mention TRX training program. TRX superhero workouts are one of the latest fitness regime followed by celebs and sports personnel globally. TRX workouts help in developing power, strength, endurance, balance, durability, flexibility, and mobility. It helps in improving the core stability of a person. All the workouts are scientifically tested. Anyone can perform these effective workouts, irrespective of age, body shape, and injury. Yes, you have read it right. It’s “injury”. A person may be injured but that will never restrict him/her from participating in these workout programs. It’s absolutely safer to indulge yourself in such a fitness regime.
The ironman squat
This workout focuses strongly on lower body parts: lower back, and entire leg.
Repetitions:
15-20
Sets:
2-3
Procedure:
Slide your hands through the foot cradles while facing anchor point. Don’t forget to keep your palms down while allowing the fingers to face outwards. With a feet hip width apart stance, try to maintain tension on the foot cradles while lowering down into the squat posture.
A word of precaution:
Maintaining the correct form is extremely necessary. As the workout is totally dependent on body weight, it is necessary to have the correct body posture. TRX should be installed properly. There should not be any loose ends or else accidents may happen.
The wolverine charge
This is an excellent upper body workout that helps in shaping the deltroid as well upper & middle back.
Repetitions:
10 for arms low
10 for arms high
Sets:
2 for arms low
2 for arms high
Procedure:
While facing away from TRX, be absolutely sure to bent your arms while palms facing down. With arms bent and palms facing down, stand straight with arms extended medium wider and palms facing outwards. Now, bent your knees in such a position that is very similar to forward lunge. Remain in this position for 2 seconds and then return back to the starting position. Repeat the same movement with alternate feet.
First 10 reps should be done with arms angling lower.
Next 10 reps should be done with arms angling higher/upwards. This results in creating a much bigger arc. As a result, more stress is put on the back muscle.
Remember to keep the thumbs hooked properly on the handle of TRX while flaring fingers forward. After all, you are in wolverine pose; show the claws!
A word of precaution:
It is necessary to grip the foot cradles properly and in a tighter way. A little bit of careless approach can injure shoulder and arm muscles. Presence of an expert fitness instructor is recommended.
Batman cape throw
This is also an upper body workout that focuses strongly in shaping outer deltroid and chiseling the upper back. Highly recommended.
Repetitions:
10 per side
Sets:
2
Procedure:
TRX should be in single-handle mode for this particular workout. You need to face away totally from the anchor point. Hold the foot cradle of TRX with right hand while putting the left knee on ground. The left knee should be in a bent position while the foot placed flat on the ground floor before you. Sweep the arm that is holding foot cradle over the head, towards left shoulder. Then, return back to the starting position while allowing TRX arm to take a cross position over the chest. The position is very similar when you get covered in the form of a cape. Take a sprinting position as if you are trying to get protection with cape. Duck head towards the arm when the entire movement concludes. One repetition gets over. Do it for another 9 repetitions and switch back to the other arm.
A word of precaution:
As this is an isolation exercise, it is necessary to maintain the correct form. There is a strong possibility of losing on the body balance during initial stages. So, it is well advised to learn about the correct form properly. During the initial stages, it is recommended to take supportive touch from a spotter.
Neo row
This workout focuses on developing the middle back and quadriceps. It also put pressure on the rib cage and front deltroid.
Repetitions:
8 per side
Sets:
3
Procedure:
For this particular exercise, TRX should be shortened. Install the TRX in such a way that it becomes single handled. Your stance should be facing anchor point. Shoulder and hips should be aligned. Now, lean backwards while holding TRX foot handle with left hand. Keep bending your knees until they form a 90 degree angle. The right hand should be extended backwards while pointing on the floor (refer image). Stand up with support from hips and pressing through heels. Pull the TRX with your left hand. During this movement, sweep the right arm towards anchor point. A brief pause for one second and then lower back to starting position.
The starting position of this workout is very similar in look to the bullet dodging pose by Neo in the movie The Matrix.
A word of precaution:
Installation of TRX cable should be done properly. Loose ends can lead to serious injuries. During this workout, ask a spotter to remain at your backside to provide necessary support in case of difficulty.
Spiderman crunches
This is one of the most challenging abdominal workouts to perform. However, if performed maintaining the correct form and body posture, then it is quite effective in developing those ripped, six pack abs.
Repetitions:
15
Sets:
4
Procedure:
Suspend toes in each TRX foot cradle. Your starting position should be prone planked (refer to image). To begin with, try to lift your hips slightly. While doing so, try to pull both your knees towards the arm, but much wider and away from the elbows.
A word of precaution:
Never forget to place a strong padded mat on the ground. This will allow your palms to rest on the soft cushions and not on empty hard ground surface. Also, presence of thick mat will help as a precautionary measure in case you fell down accidentally.
Morpheus reverse row
This workout works the triceps and also emphasizes slightly on the middle back.
Repetitions:
10
Sets:
2
Procedure:
Take a staggered stance while facing away completely from the TRX. Grab the handles with arms extended fully backward towards anchor. Arms should be crossed behind the lower back. It should be in such a position that one handle should be stacked on top of other. Now it’s time to lean forward. Keep leaning until your arms are totally extended. Repeat.
A word of precaution:
Try to maintain correct body posture. Too much stretched posture can provide unnecessary pressure to the arms. This may also lead to muscle injury. For best posture, follow the image.
Wonderwoman flys
This exercise helps in stretching the bicep muscle of arms. It helps in reducing the excess fat from that region while shaping it in the most effective manner.
Repetitions:
10 per side
Sets:
2
Procedure:
Place your wrists in foot cradle while facing away totally from anchor. Strance should be staggered. Bend elbows in an upward position while creating a 90 degree angle. Make sure that the palms are totally turned inward and creating a fist. Slightly lean forward. Now lower down the right arm while maintaining a parallel angle to the floor. Make a brief pause as soon the right arm comes straight in line with the shoulder. Then, return back to the starting point. Start the same with left hand.
A word of precaution:
Again, proper body posture is important. Too much stretched position is strictly not required. Arms should be flexed in a slow manner. This workout needs to be done in a slower way to experience the best effect.
Daredevil roof travel
This is an extremely effective workout that focuses on the lower back, glutes, and hamstring.
Repetitions:
10
Sets:
2
Procedure:
Place your left toe in left cradle and the other one in right cradle. Be in a prone posture while facing the ground. Assume yourself in a position very similar to doing pushups. However, keep the tailbone upper, forming highest point. Swing your left leg out from the body while right leg remains still. Once the left leg returns back to starting position, repeat the same process with right leg.
A word of precaution:
Refer to Spiderman crunches section.
Superman flyers
This exercise puts a lot of emphasize on your chest as well upper back muscle. It stretches the chest muscle, thus help it to get in shape.
Repetitions:
12
Sets:
3
Procedure:
Take a feet-shoulder width stance while facing away from the anchor point. Bend your body while holding the handles in front of chest. Arms should be extended totally. Follow the picture completely while taking stance. The TRX should be placed at such a height that it’s unable to touch shoulder or arms. Press back arms to let the knee remain in shoulder level. Pause for 2 seconds. Return back to the starting position.
A word of precaution:
A thick cushion mat needs to be placed at the ground. The mat should be around 8 feet long. In case of sudden falling down, presence of such thick mat will help in providing suitable support to the body.