The Travel TRX Workout
When you’re travelling, whether for work or leisure, you can find yourself surrounded by confusion. Home comforts are missed, your passport plays hide and seek, and exercise routines get trampled – which means your levels of lean muscle can suffer. But there is a solution to stay trim on the go: you can harness this chaos, using a TRX and a deck of cards. Whenever you have a spare 20 minutes, just hook the suspension trainer over your hotel door and let the cards shape your workout.
How it Works
Letting chance take over means no workout will ever be the same. “This method of muscle confusion, where you frequently vary the moves and rep ranges, makes sure this never becomes easy and your muscles get comfortable,” explains Bradley Simmonds, the PT and fitness model demonstrating this circuit. Staying out of your comfort zone will keep your heart rate high to churn through calories and keep your body fat levels low. And if nothing else, you’ll be able to pass the time with solitaire if your flight ever gets delayed.
Set a timer for 20 minutes. Shuffle the deck, then turn over the top card. Match the suit to the move here. The number is how many reps you need to do between one and 14 (ace can be high or low depending how hard you’ve been hitting the in-flight G&Ts). Keep going until you finish the deck or, more likely, run out of time. Rest as needed. The joker means you do all the moves to failure, then rest for 60 seconds.
Hearts: Jump squat
Hold the TRX handles with straight arms and lean back. Lower into a squat, keeping your knees wide apart, then drive up powerfully and jump.
Spades: Inverted row
Grasp the handles so your palms face down and lean back, arms and body straight. Pull your body up to your hands. Pause at the top, then lower.
Diamonds: Chest press
With straight arms, hold the handles with the straps over your shoulders. Bend your arms to bring your hands to your chest. Press back up.
Put your feet through the handles and get into the top of a press-up position with straight arms. Contract your core to bring your feet towards you and raise your hips.