Strength training program with suspension straps

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Intense workouts and amazing results, all using just suspension bands and your own body weight? Yes, you read correctly! In this article I present to you a complete bodybuilding program especially for people who need a training plan when the gym is closed, during vacations, or while they are on the move without access to traditional training equipment.

Why use suspension straps?

When you find yourself in a situation where you don't have access to a gym or free weights (dumbbells, barbells, barbells), it's easy to give in to the temptation to skip your workouts. But with TRX bands, you have a portable, versatile tool that allows you to keep progressing and staying in shape, no matter the conditions.

Developed by Randy Hetrick, a former US Navy SEAL, TRX Bands are a functional training system that uses the resistance of your own body weight to develop strength, muscular endurance, stability and flexibility. It consists of two straps of adjustable length with handles or foot loops. The straps can be hung from a door, pull-up bar, or a solid anchor point such as a tree or beam.

The main advantage of TRX bands is their ability to provide variable and practical resistance for every exercise. You can easily adjust the intensity by changing the angle of your body in relation to the straps, making these straps ideal for beginners as well as advanced athletes. In addition, exercises performed with TRX bands work not only the major muscle groups, but also the stabilizers, helping to strengthen the muscles as a whole.

Now that you understand the basics of TRX bands, it's time to dive into our comprehensive training program that will allow you to get the most out of these versatile bands and your body weight.

Training plan

Every good workout starts with a good warm-up. This helps prepare the body for exercise and reduces the risk of injury. Here is an example of a simple warm-up you can do:

• Running: 2 minutes;
• Jumping jacks: 2 sets of 15 reps;
• Knee raises: 2 sets of 15 reps;
• Wrist and ankle rotation: 2 sets of 10 reps.

Upper body

Pumps with TRX

• 4 sets of 12 repetitions
• TRX push-ups strengthen your chest, shoulder, and triceps
• Feel free to change your body's inclinations to work your muscles from other angles
• Rest time 2 minutes

extensionsmoothRice with TRX

• 4 sets of 10 reps
• TRX push-ups strengthen your chest, shoulder, and triceps
• This exercise specifically targets the triceps while mobilizing the shoulder muscles as well as the abdominal muscles.
• Rest time 1 minute 30

Curl with TRX

• 4 sets of 10 reps
• TRX push-ups strengthen your chest, shoulder, and triceps
• This exercise helps isolate the work of the biceps
• Rest time 1 minute 30

Lower body

PistolsStop with TRX

• 4 sets of 20 reps (10 reps for each leg, no rest between legs)
• This exercise is excellent for working your quadriceps, glutes, and hamstrings
• Rest time 2 minutes

split sStop with TRX

• 4 sets of 20 reps (10 reps for each leg, no rest between legs)
• This exercise is excellent for working your quadriceps, glutes, and hamstrings
• Rest time 2 minutes

Hip thrust With TRX

• 4 sets of 10 reps
• This exercise allows you to work your glutes as well as your abdominal muscles
• Rest time 2 minutes

Abdominal muscles

Crisis with TRX

• 4 sets of 20 repetitions
• This exercise allows you to work your abdominal muscles very effectively. You can do this in a mountain climber version to increase the intensity
• Rest time 2 minutes

TRX plate

• 4 sets of the maximum time you can hold
• The TRX plank is a great exercise for strengthening the core and stabilizer muscles.
• Rest time 2 minutes

Training tips

Now that you have an idea of ​​the exercises you can do with TRX bands, it's time to discuss how to structure your exercise program. Here are some tips for effective programming:

1. Training frequency: For best results, train with TRX bands at least three times a week if you're a beginner, leaving a rest day between each session. If you are a practitioner with a few years of experience, it is possible to do a full body program every day, depending on your fitness level.
2. Size and density: Begin sessions by following the sets and reps instructions above. Gradually increase the number of repetitions if you feel very comfortable. Conversely, if the program is too cumbersome, feel free to reduce the number of repetitions.
3. Training Department: To maximize your time and the effectiveness of your training, you can also adopt a circuit training format. Follow the exercises with little or no rest between each movement, then a one to two minute rest at the end of the session. Repeat the circuit 3 to 4 times for a full-body workout.

The last word

TRX is a versatile tool that allows you to train effectively wherever you are, with just your body weight. By following the training program I have provided for you, you will be able to work the major muscle groups in your body and keep your strength level to a minimum when you do not have access to your weight room.

And there you go! You now have all the keys to staying fit and, above all, you no longer have an excuse to stay active, even during holidays in the countryside, far away or on the other side of the world. Remember, consistency is key!

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