The Weekly Workout: Ultimate Lower Body TRX Workout

The Weekly Workout: Ultimate Lower Body TRX Workout

The Weekly Workout

Most trainers agree that the back squat and the deadlift are two of the most effective exercises for stimulating muscle growth and burning calories. Additionally, exercises such as the lunge and the step-up are excellent functional strength and muscle builders. However, in order to continue to stimulate muscle fibers over long periods of training, it is important to hit the muscles from different angles.

Additionally, heavy, compound exercises like the squat and deadlift place a heavy burden on the central nervous system, which can lead to physical and mental burnout, exhaustion, and injury over time. Don’t get me wrong, these are some of my favorite exercises, however, performing a suspension band version of these exercises offers a chance to continue to make gains in strength without placing such a demand on the central nervous system.

ExerciseSetsRepsRest
Overhead Squat4890 Seconds
Side Lunge310 (Each Leg)90 Seconds
Single Leg Lunge310 (Each Leg)90 Seconds
Plank21 Minute90 Seconds

This workout consists of 3 lower body TRX exercises and should take about 30 minutes to complete.

  • Begin with overhead squats; grab the band handles and bring them over your head. Your elbows should be slightly bent and held even with your ears. Keeping your feet slightly wider than shoulder width and your weight on your heels, perform a squat to parallel. One of the main objectives of this exercise is to help you work on your form so focus on keeping perfect posture throughout each rep.
  • Make sure that your back remains flat, your chest stays up, and your head points straight throughout each rep.
  • Next, grab the handles and bring them close together, but not touching, right in front of your chest.Again, focus on keeping correct form and perform a side lunge to the right, and then back to center, and then to the left. Make sure that the handles stay in line with your midline, and that your chest and head remain directly over your hips throughout each rep.
  • Once you have completed the side lunges, perform single leg reverse lunges one leg at a time, alternating legs on each rep.
  • After you have finished all of the “lower body” exercises, begin to set the bands up to perform planks by extending the handles lower to about 1 foot off of the ground. Perform planks by placing the front of each of your feet through the loop on each handle of the TRX Bands and pushing off the floor into a plank position.
  • Hold your form for 1 minute then rest for 90 seconds and repeat.

This workout may not seem as hardcore as one that includes heavy-weight, but try it and see how sore you are for a couple of days. This workout is particularly good for working out the lower back, so schedule back day accordingly.

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Matthew Johnson is a fitness writer, personal trainer, strength coach, as well as a former gym owner. Matthew holds an MBA from The University of Memphis and a Master’s in Exercise Science from Middle Tennessee State University. Matthew has also earned the Certified Strength and Conditioning Specialist credential from the NSCA. Matthew recently published his first book, 300 30 Minute Workouts for Busy People, and lives in Memphis, TN with his wife, Anna, and their dog Henderson, and cat, Sox.

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