TRX is that funny looking yellow thing that hangs down from bars in the gym and just sits there whispering  ‘use me’. We’ve all had that moment when you see a piece of equipment you want to use or there’s an exercise you’ve been itching to try but the thought of embarrassing yourself infront of gym bunnies who all obviously know exactly what they’re doing turns you back the other way, to what you know. Unfortunately that only leads to plateauing and let’s be honest – boredom! A few things to consider…

1. Nobody knows everything. I am always keeping my eyes peeled in the gym for people trying new things that look interesting. I may not start copying them right there and then (have to save a little grace people!) but you can be sure it’s in my routine the next day!
2. Knowledge is Power. The more you learn about how to use your body, how to challenge different muscle groups and become stronger in every part, the better you’ll be. So if there’s ever that little voice in your head saying “no, this could go horribly wrong”…ignore it. Never mind what anyone else thinks, chances are they’ll be spying on you to get ideas for themselves!

I haven’t crunched numbers but I’m just going to throw it out there and say the TRX is top 3 on the list for people not necessarily knowing how to use it. I want to shed some light on some great little exercises to do with the TRX that will help build your booty and tone your legs! Always grab the nearest PT in the gym and ask them for advice if you’re not quite sure on the exact movement; as a PT myself I love when people seek advice, it’s really rewarding and great to see people performing exercises the right way.

1. Single Leg Squat

Put the TRX at mid-range. Engage your core and come all the way down with one leg out in-front, lowering yourself as far down as possible. Ensure your bent knee is inline with your toe and not leaning over it.

Drive up pushing the heel into the floor and keep the foot firmly on the ground. Use the TRX for support.

/Kit from Pink Soda Sport Collection/

    2. Curtsy Lunge

This is a really great exercise for the quads and glutes, and if you haven’t performed it before, be prepared to feel sore in your bum the following day! It also works on your balance and core stability as the body is working hard to stay tall and upright.

Bring your foot back as if you were about to perform a regular lunge, but change the angle so that it comes behind the body (keeping the hips facing forward as best you can). Don’t let the behind foot touch the ground using the TRX for stability. Come back to the middle, into a standing position and repeat on the other side.

3. Squat Jumps

Ensure that as you come down, you reach a good squat position with knees inline with the toes and weight on the heels. The back should be straight and core engaged.

Explode up into a jump and point your toes to the ground. Come back down in a controlled motion, landing softly on the feet and lead straight back into the next jump.

4) TRX Lunge 

For this exercise, the TRX needs to be put into what’s called ‘Single Handed Mode’ which loops the two foot cradles together. There’s a video on how to do this here. Alternatively you can simply put one foot through both foot cradles but ensure it’s secure and comfortable.

You’ll really need to use your core to ensure the hips stay facing forward and keep your body tall. Drive your suspended knee back and down towards the floor, and then use the strength from your grounded leg to drive you back to an upright position.

Try the following for your first TRX set: 

Single leg Squat x 10 each leg.

Curtsy Lunge x 12 each leg (alternating).

Jumping Squats x 20 reps.

TRX Lunge x 10 each leg.

2 x 60 second high intensity sprints on the treadmill.

Repeat 3 times

All workout gear from the new Pink Soda Sport collection available here at JD Sports!

If you have any questions about the exercises or other workout queries, feel free to send me a message and comment below! LLG x