{"id":6166,"date":"2017-05-05T12:46:35","date_gmt":"2017-05-05T10:46:35","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=6166\/"},"modified":"2017-05-05T12:46:35","modified_gmt":"2017-05-05T10:46:35","slug":"outdoor-workout-trx","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/outdoor-workout-trx\/","title":{"rendered":"Outdoor workout with TRX!!!!"},"content":{"rendered":"<p>Needed equipment:<br \/>\nA TRX and a big tree branch.<!--more--><\/p>\n<p>What is TRX?<\/p>\n<p>It consists of two straps that offer a total-body workout, centered on the core and belly. Proper exercises contribute to fat loss, especially from legs and belly, muscular strength and body sculpt\u2026all necessary for the summer.<\/p>\n<p>However, attention is needed since al the exercises are demanding and should be done under Personal Trainer\u2019s supervision to avoid injuries.<\/p>\n<p>Here is a short but also effective training program:<\/p>\n<p>Exercise 1 (legs \u2013 quadriceps)<br \/>\nSquats (3 set x 15 rep)<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-6159\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx1.jpg\" alt=\"\" width=\"374\" height=\"306\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx1.jpg 499w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx1-300x245.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx1-200x164.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx1-400x327.jpg 400w\" sizes=\"(max-width: 374px) 100vw, 374px\" \/><\/p>\n<p>Exercise 2 (back \u2013shoulder blades)<br \/>\nHigh row (3 set x 15 rep)<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-6160 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx2.jpg\" alt=\"\" width=\"342\" height=\"480\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx2.jpg 342w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx2-214x300.jpg 214w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx2-200x281.jpg 200w\" sizes=\"(max-width: 342px) 100vw, 342px\" \/><\/p>\n<p>Exercise 3 (chest)<br \/>\nChest presses (3 set x 15 rep)<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-6161\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx3.jpg\" alt=\"\" width=\"359\" height=\"322\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx3.jpg 450w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx3-300x269.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx3-200x180.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx3-400x359.jpg 400w\" sizes=\"(max-width: 359px) 100vw, 359px\" \/><\/p>\n<p>Exercise 4 (aerobic-legs\/belly\/arms)<br \/>\nSkipping (alternate non stop \u00a0jumps for 30\u2019\u2019, 3 set x 15 rep)<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6162\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx4.jpg\" alt=\"\" width=\"381\" height=\"406\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx4.jpg 405w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx4-281x300.jpg 281w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx4-200x213.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/05\/trx4-400x427.jpg 400w\" sizes=\"(max-width: 381px) 100vw, 381px\" \/><\/p>\n<p>Manos Vrontzakis, Personal Trainer,\u00a0AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4240 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/manos-2-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>Editing by Varvara Solomonidou<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Needed equipment: A TRX and a big tree branch.<\/p>\n","protected":false},"author":1,"featured_media":6163,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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