TRX: Full-Body Training with Your Own Body Weight
by John Harris Fitness
As diverse as this workout is, the range of muscle groups it targets is equally extensive. Non-elastic straps, utilized while swinging, lying down, or standing, sculpt the dream figure – all without external weights. Besides strengthening the entire musculoskeletal system, engaging interconnected muscle chains enhances balance and coordination.
What is TRX Exactly?
In addition to your own body, the training device in this workout is an inelastic strap system, either suspended from the ceiling or mounted on a structure, allowing it to hang freely. Therefore, ample open space is needed around it. Each strap is adjustable in length and has a loop at the end that serves as a grip in many exercises. This type of training was originally developed by US soldiers who required efficient training with minimal equipment to stay fit.
The training position in TRX can vary significantly due to the versatile device. The strap system enables over 300 different exercises to be performed. Your own body weight serves as the sole counterbalance.
Ideal Training for All Levels
In TRX training, exercises can be performed at various difficulty levels. The athlete can easily decide how easy or challenging they want to make the workout. Shifting your body weight and therefore your center of gravity, for example, further back during certain exercises also intensifies the training effect.
This autonomy makes TRX training perfect for beginners or as optimal rehabilitation after a sports injury.
Advantages of TRX Training
Few workouts emphasize body coordination as much as TRX does. You'll clearly recognize which exercises come naturally to you and which demand a lot of energy. You can use this knowledge to focus more on body regions or exercises that are challenging for you. This ensures that you evenly train your entire body and balance muscular imbalances.
The focus of TRX training is on improving inter- and intramuscular coordination. Your body is trained uniformly, requiring muscles to work in perfect harmony. This also benefits your daily life, making you more agile and dexterous, while combating tensions arising from muscular imbalances. Back pain can be alleviated, and your overall fitness improved sustainably.
Rapid Success Guaranteed
Due to the high vitality and intensity of the movements, TRX training allows for a full-body workout in a short time. In just 20 minutes, you can achieve maximum results. Your muscles are effectively built, and fat burning is at its peak. This makes TRX training a perfect complement to traditional strength training. It's best to integrate it into your workout routine immediately. This quick and intense workout is also ideal for those with limited time for training.
With an enormous variety of exercises, there's certainly something suitable for every athlete and muscle group. To achieve maximum results, exercises must be executed precisely and correctly. Feel free to drop by – our coaches are more than happy to assist and show you the correct techniques. Nothing stands in the way of this power training, from which you'll soon observe the first results.
Even Miss Austria 2016 (Dragana Stankovic) and Miss Universe Austria 2016 (Dajana Dzinic) swear by TRX training.
John Harris HIIT
After a warm-up, in which the joints and muscles are prepared for the subsequent strengthening, special exercises for the entire back, abdominal and gluteal muscles follow, with or without additional equipment, which are first performed in a standing position and then on the floor. In the conclusion follows a short stretching and mobilization of the entire body.
HIIT & FIT
The duration of the unit is 60 minutes and takes place in the functional room. Strength endurance, stamina and performance are improved through functional, coordination demanding exercises. There will be 2-3 rounds of circuit training completed in the group. Kettlebell, balls, dumbbell and barbell, battle rope, Bosu Ball as well as exercises with your own body weight. The motivating music provides the right mood and the correct execution of the technique is always the top priority for the trainer for a joint, safe training.
Harris Barbell Lift
The Harris Barbell Lift is a primarily standing workout, using free weights provided by John Harris. This can be used to work muscle regions that should be exercised and strengthened more often for a healthy and straight posture. Also, in the courses of John Harris is explained very well what to pay attention to when training with free dumbbells, so as not to injure yourself during training, in class or alone.
The training lasts, as with the other John Harris courses also usual, 60 minutes and is suitable for beginners and advanced participants.
Whether with tubes, weight plates, training rubber bands, pezzi balls or stepper, you can determine the intensity yourself and so a varied and intense workout is created—for beginners and advanced!
A short warm-up prepares the joints and muscles for the workout. A mixture of pure bodyweight exercises and sometimes small equipment such as kettlebells, slam balls, dumbbells, weight plates or resistance bands can be expected. Common strength training movement patterns such as push press, squat press, push-ups, lunges, as well as various more intense or explosive cardio exercises such as pushing, pulling (resisted sprints) or ball slams. Breaks between intervals are kept short, as our goal is to exhaust the body and develop mental and physical resistance.
The course is suitable for moderate to very advanced participants.
This will work all portions of the abdominal muscles in the different muscle layers. Additional equipment used: Gym ball, mats, aero step, dumbbells, Redondo ball. Stations will be rotated through.
Easier ways of performing the exercises are also offered and are therefore suitable for a mixed group, where beginners can train with advanced students.
Three different levels, all perfectly in sync with the music. In a STRONG Nation class, the original music serves as the impetus. The songs are composed so that each beat is in sync with the movements. This eliminates the need to count repetitions and allows you to focus on the exercise. The STRONG Nation class is a sweaty workout that also partly consists of floor exercises where you intensively train your core.
Since the gluteal muscles have different tasks, the exercises are selected to include both hip extension and abduction (spreading the leg away from the body). This ensures that the entire gluteal musculature is engaged.
Additional equipment often used: Exercise rubber bands and dumbbells. Music and exercises merge during each session to help you push past your previous limits and reach your fitness goals faster.
In the TRX Workout, you train with a TRX training belt mounted on the ceiling. By hanging, you work out with some or even all of your own body weight. With TRX you find yourself in lying, hanging or swinging training position. The TRX workout is one of John Harris' most coordination-intensive workouts.
Shape your Body
Bodypump includes ten tracks. Each track focuses on a different muscle group. The exact sequence and the music composition change quarterly. The training goals are in particular the strengthening and building up of the musculature, as well as the targeted fat burning. The training weight is individually adapted to each participant. Weight exercises such as squats, lifts, curls and presses are used to incorporate all the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (rep effect).
With a variety of functional strengthening exercises and equipment such as medicine balls, plyoboxes, kettlebells and barbells, the workout is varied and your whole body is stressed and trained. This session is a great way to get started in functional training.
The FLEXI-BAR® is set swinging with a small movement of the hand. Afterwards, the FLEXI-BAR® should be kept swinging by short impulses. The more rigid the arm can be made to be the swing transmitter, the greater the amplitude and correspondingly more intense the workout. The duration of the swing depends on the strength, endurance and coordination ability of the user. And it is precisely these that need to be improved by training with the FLEXI-BAR®.
Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.
Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!
Suitable for any level of performance.
Step & Sculpt
Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.
After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
Just try it out and let yourself be captivated by the good atmosphere of the class!
The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.
Cross Country Spin
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.
All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.
Wake up Cycle
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.
Improve your strength, endurance, conditioning and coordination at boxing camp. Don't worry! There will be no fighting, but there will be real sweating. Jump ropes are also used to improve your speed and coordination. Towards the end of the hour, it gets really intense again to burn calories.