10 Best Exercises for Circuit Training

Use code: TRX15LUKAS

Applies to all TRX products (Suspension trainers, training tools, apparel, education, apps...)
🎁 How to apply the TRX Training Discount Code

Use code: TRX15LUKAS

Applies to all TRX products (Suspension trainers, training tools, apparel, education, apps...) 🎁 How to apply the TRX Training Discount Code

The season has finished in the most of team sports and the players can rest.

Nevertheless, there should be the workout plan for summer preparation on their minds (or at least on minds of all trainers). This preparation starts with not so popular conditional part.

That is why we are introducing a possible inspiration – TRX training for the whole body. It is suitable not only for sportsmen or trainers, but for anybody who wants to keep physical fitness also during the hot summer months.

Prepare your body for harder fitness trainings

This fitness training focuses on all muscle parts. Therefore it can prepare the body for other harder trainings.

We suppose we are working with healthy persons who do not have any joint or muscle problems which would restrict them in movement.

What is circuit training?

Circuit training workout using TRX Suspension system

The circle training is a complex and highly creative form of training of endurance power. It is suitable for all ages and level of movement abilities.)

We can use optional number of stations according to space possibilities, optional number of equipment. There may be 5 to 10 or even more stations.

Repeat the whole circle several times

We exercise 20 to 50 seconds on one station. We alternate chosen kinds of muscle power according to the physiological purpose with endurance exercise. (for example jogging, low jumps, dynamic walk.)

The recommended time of training is 40 to 60 minutes including warm up.

TRX circuit workout plan

Conditional workout routine using TRX Suspension Trainer • photo: R-med Team

We exercise in circle 2x – 3x times a week of medium to high speed of movement during 45 seconds in the full range.

We stop the position for the last 5 seconds of stretching the muscle (by knee bend in a lower phase of movement) and we keep the position in a maximal contraction of the muscle.

This circle training can be exercised at home and in a gym. It is suitable for men and women, too.

The goal of this circuit training

• Joining maximal muscle fibers
• Improving muscle power and endurance
• Gaining and keeping of physical fitness
• Removing muscle misbalances

TRX Anchoring Solutions

There are multiple options, from permanent to semi-permanent to portable, to best fit your needs. Make sure you have the right TRX accessories before you start to train.

Check our TRX Training Safety Guidelines

Use code: TRX15LUKAS

Applies to all TRX products (Suspension trainers, training tools, apparel, education, apps...)
🎁 How to apply the TRX Training Discount Code

Circuit training exercises using TRX:

TRX Squat
Adjustment: Medium TRX Exercise Benefits: This simple squat takes some load off the knees by leaning back slightly. Exercise Technique: Press glutes back on the way down nad engage them on the way up.

TRX Assisted Lunge
Adjustment: Medium TRX Exercise Benefits: Initial progression allows body to stay centered and build lower body strength. Exercise Technique: Keep shoulders stacked over hips and core engaged while driving through legs and hips.

TRX HAMSTRING RUNNER

Adjustment: Mid Calf TRX Exercise Benefits: Develop your posterior chain, hamstrings, lower back and glutes to help correct imbalances not only from front to back, but also from side to side Exercise Technique: Lay on your back with your heels in the foot cradles, directly under the anchor point. Drive your heels down, squeeze your glutes and brace your core to lift your hips. Imagine you are performing a plank on your back. Without letting the straps slip, draw one knee toward you and keep your other leg out straight. Try to focus more on keeping your non-moving leg straight, instead of your moving leg.

TRX Leg Extension
Adjustment: Mid Calf TRX Exercise Benefits: Integrates core and quadriceps strength with hip stability. Exercise Technique: Maintain a 90 degree angle at the hip while extending and flexing the knee.

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TRX Chest Press
Adjustment: Long TRX Exercise Benefits: Strengthens chest, triceps, shoulders and core Exercise Technique: Keep hands high enough to prevent the straps from rubbing against arms during the exercise

TRX High Row
Adjustment: Short TRX Exercise Benefits: Strengthens upper back, biceps, shoulders Exercise Technique: Keep chest lifted to finish the row with a tall posture and no rounding in back

TRX T Fly
Adjustment: Mid Calf TRX Exercise Benefits: Builds strength and stability in rear shoulders and upper back. Exercise Technique: Maintain the same elbow angle from start to finish.

TRX Side Plank
Adjustment: Mid Calf TRX Exercise Benefits: Huge demands placed on oblique strength and core stabilization. Exercise Technique: Keep elbow directly under shoulder and maintain body alignment.

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TRX standing HIP DROP
Adjustment: Mid Length TRX Exercise Benefits: Strengthens obliques and increases hip mobility, while placing demands on core stabilization Exercise Technique: Keep chest and hips facing the same direction to keep from twisting out of alignment

TRX MOUNTAIN CLIMBER
Adjustment: Mid Calf  TRX Exercise Benefits: Integrates core strength with hip mobility Exercise Technique: Keep even tension on each of the foot crandles

Stretching and cool down

Do the dynamic stretching – it raises the range of movement, its extension but it is reached with the help of movement.

It means active movement until the end of movement range and back but only with a short break (if it is) until existing final point.

Use code: TRX15LUKAS

Applies to all TRX products (Suspension trainers, training tools, apparel, education, apps...)
🎁 How to apply the TRX Training Discount Code

Benefits of circuit Training

When it comes to fitness, variety is more than the spice of life; it’s the secret ingredient to sustained progress and peak performance. Enter circuit training, a hybrid approach to exercise that combines strength, endurance, and cardiovascular training into a single, dynamic package.

A circuit typically consists of 6 to 10 exercises, each performed for a set time or number of repetitions.

One of the most appealing attributes of circuit training is its versatility. Each circuit can be custom-designed to meet your fitness needs and interests. You can focus on strength training, using weights and resistance bands, or make it more cardio-centric with high-intensity exercises. Alternatively, it can be a blend of both. Picture it as a workout buffet, where you can mix and match exercises to create the perfect plate for your fitness appetite.

In the context of today’s fast-paced world, circuit training shines with its time-efficiency. Combining strength and cardio exercises means you can accomplish more within the same workout period. It’s like reading a book and listening to your favorite music simultaneously – an effective utilization of time.

As a conclusion, circuit training is a dynamic, adaptable workout method that caters to a wide range of fitness levels and goals. Whether you’re a time-crunched professional, a fitness enthusiast seeking variety, or a beginner taking the first step in your fitness journey, circuit training could be your passport to a healthier, fitter you.