Whole-body workout targets strength, balance and flexibility

Hanging from nylon straps on the beach might look like child’s play, but the TRX circuit training workout is both challenging and invigorating. You can feel your arms getting toned as you lift your own body weight during each move.

The TRX system, developed by a former Navy SEAL, is often referred to as suspension training. The straps used in TRX — or total body resistance exercise — are designed to use your body weight and gravity to create resistance and can be attached to any elevated fixture, like a pole or tree.

Megan Clark, an instructor with SOHI Fitness, which offers outdoor exercise programs, became a certified TRX trainer because she loved how the workout benefited her personally and wanted to share it with others. She has trained military people, firefighters, police officers and, like the class I attended, regular folks.

"It works the whole body and it’s just one strap," said Clark, a 38-year-old mother of three from Hono­lulu. "You use the core during every exercise. They are functional exercises. You’re doing movements that you would do in daily life."

SETTING

The workout is done on the sand at Ala Moana Beach Park. It’s nice to be in the open air as the waves lap the sand nearby. The TRX straps are draped around coconut trees with towels and mats set up on the sand for exercises you perform lying down.

Clark, a personal trainer for 13 years, moves around her classes, adjusting student form, whether it be to make a move harder or more manageable. And it feels like she has eyes in the back of her head: Clark notices if you stop or don’t start when you’re supposed to.

BENEFITS

It’s a whole body workout designed to increase strength, balance and flexibility. The class can help with weight loss since you burn up to 1,000 calories during a session, according to Clark.

THE WORKOUT

The circuit comprised 10 exercises that were done in three sets. Each exercise is done for one minute, which feels much longer than it really is. The movements might look simple but they’re not.

The pushups and rowing exercises, which rely on your arms, felt pretty natural. The exercises where your feet are placed in the strap handles took a lot more coordination. The first time I put my foot through the TRX handle to do burpees, I spun around and landed on my butt. It’s not a beginner move, so like all workouts, know what you can do.

The good part about this workout is that there were modifications for each exercise, and everyone was doing what was most suitable for them. In between the circuits, there were cardio drills like jogging down to the beach and back or doing bear crawls around the lifeguard station. The class ends with a nice stretch at sunset.

USER REVIEW

Katie Ka‘anapu, a 34-year-old Hono­lulu resident, has seen huge improvements in her cardiovascular endurance and her ability to balance, and her level of stress has declined.

"I have also seen big gains in muscle tone," she said. "Things are tighter, leaner, and I am happier all around."

Although she’s been taking the classes for a few years, she is surprised that many of the moves still remain difficult. "When you do jump squats for a whole minute, you are going to feel it, for sure," she said.

Michael Yuda, a 65-year-old Wai­kiki resident, has also been doing the TRX workouts for a few years.

"I am the oldest participant in Megan’s class," he said. "One of the great things about the classs is that anyone at any fitness level can take them. … There are young people, fit people and heavy people. Megan also pushes us to do far more than we would normally do on our own."

TRY IT OUT?

It’s low-impact, and modifications can be tailored to match your fitness level, so it works well for folks looking for an exercise class that builds strength and flexibility. Again, work at your own pace.

"Tryouts" features exercise and wellness classes and other fitness activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.