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TRX Total Body Workout

You can use the TRX Suspension Trainer to achieve a total body workout in just 20 minutes. On this page, JCC personal trainer Herb shows you how. The JCC's TRX Suspension Training equipment is located in Fitness B on the first floor.

 Join Herb for a TRX class Monday, Tuesday, or Thursday mornings at 7:00am! Pre-registration is required. TRX classes are fee-based. Contact the Fitness Desk at 408.357.7419.

TRX Circuit for a Total Body Workout Tips

  • Perform each exercise for 45 seconds.
  • Complete the circuit three times, and rest for 60 seconds in between each circuit.

Note: The anchor point is the place where the TRX straps attach to the bar.

How to Do the Exercises

TRX Chest Press (Push)

Setup:  Adjust the straps to full length. Stand facing away from the anchor point.

1. Start:  Extend arms in front of shoulders, standing with your feet wide apart.



2. Movement:  Maintain plank position. Lower your body by bending elbows to 90 degrees.

3. Return:  Push into the palms of your hands while squeezing your chest muscles. Maintain plank position.


How to increase the challenge: Move feet closer to the anchor point. Narrow your foot stance.


TRX Standing Rollout (Plank)

Setup:  Adjust the straps to mid-calf length. Stand facing away from the anchor point.

1. Start:  Extend arms in front of shoulders, standing with your feet wide apart.



2. Movement:  Maintain plank position. Lean forward and let arms move upward to appropriate level.

3. Return: Push into the palms of your hands. Your shoulders should be away from your ears. Maintain plank position.

How to increase the challenge: Move feet closer to the anchor point. Narrow your foot stance.


TRX Squat

Setup:  Adjust the straps to mid-length. Stand facing the anchor point.

1.  Start:  Stack elbows under shoulders, with your feet hip-width apart.



2.  Movement:  Lower hips down and back. Press into your heels.

3.  Return:  Push into your heels, squeeze your glutes (the muscles in your buttocks), and lift your chest. Keep your eyes on the anchor point.



How to increase the challenge:  Add a jump on the return.


TRX Low Row

Setup:   Adjust the straps to the shortest position. Stand facing the anchor point.

1.  Start:  Pull shoulders down and back, bend elbows, palms facing each other. Walk your feet toward the anchor point until you feel a squeeze in your back. Wide foot stance.



2. Movement:  Maintain plank position and lower your body downward until your arms are fully extended.

3.  Return:  Pull body toward anchor point by pushing elbows back beside the body.



How to increase the challenge: Move feet closer to the anchor point. Narrow your foot stance.


TRX Step Back Lunge

Setup:   Adjust the straps to mid-length. Stand facing the anchor point.

1.  Start:  Stack elbows under shoulders, and center one leg to the anchor point.



2.  Movement:  Take giant step back with opposite leg, lower back knee two inches from ground, both knees bend to 90 degrees. Keep weight in front leg, and look up at anchor point.

3.  Return:  Push into the heel of the front leg, shoulders over hips, back straight.



How to increase the challenge:  Lower back knee without foot touching the ground.


 


For more information about TRX, see the JCC's TRX web page.

Always consult with your doctor before beginning any exercise program.

 

 

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Voted Best Health Club in Metro Newspaper's Silicon Valley Reader Poll. You don't have to be Jewish to join the Jewish Community Center.
Located at 14855 Oka Road, Los Gatos, CA 95032. Tel: 408.357.7429. Fax: 408.358.7311.

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