Inverted Row
Lie face up under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other. Bend elbows, pulling torso up until your body is aligned from shoulders to knees. Extend arms to starting position.
Sets: 3
Reps: 30 seconds
Knee Drive
Stand facing the TRX, and hold handles high in front of you, palms facing each other. Bend left knee 90 degrees, shifting weight to right leg. Bend right knee.
Rise up onto ball of right foot as you lift left knee to hip height in front of you, and bend elbows, pulling handles toward chest. Return to starting position. Switch sides to complete set.
Sets: 3
Reps: 30 seconds
Triceps Extension
Stand facing away from the TRX with feet hip-width apart. Lean forward, and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. Extend your arms, and then bend elbows to return to starting position.
Sets: 3
Reps: 30 seconds
TRX Push-Up
Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor. With body aligned from head to heels, shift weight to balls of feet, and bend elbows. Push up to return to starting position.
Sets: 3
Reps: 30 seconds
Single Leg Burpee With Jump
Benefits: You are increasing strength, power, cardio capacity, and balance with this one exercise. This is an advanced exercise so be careful.
Instructions: Starting with your right foot in both handles while in the push up position, you push yourself up and then jump off the ground while remaining in balance. Repeat.
Tips: To make this exercise easier, you don’t need to add a jump. Start out slowly with this exercise as balancing is pretty difficult.
Atomic Push Up
Benefits: This exercise helps engage your chest, shoulders, and triceps while challenging your entire core musculature.
Instructions: Putting your feet in the straps while close to the anchor point, walk out with your arms about 2-3 feet. Complete a push up while keeping your head, neck, and back straight, then pull your knees into your chest. Repeat.
Tips: It’s important to be the right distance from the anchor point so that you can really pull your knees effectively into your chest. This is a tough, but good exercise!
Hamstring Curl
Targets: Legs and core
If you’re searching for a way to torch your hamstrings and glutes, look no further. The TRX Hamstring Curl puts an intense strain on the entire backside — not just the hammies. After mastering the starting version, try going single-leg for an intense challenge!
How to: Place a mat underneath the TRX straps and lie on it facing up with your feet aligned with the pivot point. Place each heel inside a TRX strap and lie with your legs straight. Press down with your feet into the straps and lift your hips off the ground so that there is a straight line from your head to your heels. This is the starting position. Press down with your heels and curl the straps in towards your body as you lift your hips. At the top of the motion, your knees should form a 90-degree angle, and there should be a straight line from your knees to your head. Slowly lower to the starting position and repeat.
Bicep Curl
Targets: Arms
No workout would be complete without a little work on the cannons. Fortunately, the TRX Bicep Curl engages more than just the biceps. By forcing the body to maintain a straight alignment, this exercise helps to work the stabilizers in the hips and midsection turning this favorite into more of a total-body workout.
How to: Stand with both feet together facing the pivot point. Grab a TRX strap in each hand and rotate your hands so that your palms are facing upwards. Keeping your elbows up high, drive your hands to your forehead effectively performing a bicep curl. Slowly lower to the starting position.
Suspended Lunge
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Targets: Legs and core
The foot-elevated lunge is a powerful exercise for developing strength and stability throughout the hips and lower body. Using the TRX increases the balance challenge of the exercise and helps to target the hip stabilizers (translation: better balance, stability and coordination). For an extra challenge (and to really torch your legs), try adding in a small hop at the top of each rep!
How to: Start by placing your right foot in a TRX strap and facing away from the pivot point. Plant your left foot firmly on the ground. Keeping your chest up tall, slowly push your right foot back towards the pivot point and bend your left knee to descend into a lunge. Push back up with your left foot to return to the starting position.
T” Deltoid Fly
Targets: Back and core
Traditional shoulder flies force lifters into a bent-over position, which can be uncomfortable at the end of a long session. The TRX “T” Deltoid Fly exercise targets the back of the shoulders with the same flying motion but in a standing position utilizing bodyweight for resistance. By either keeping your elbows straight (harder) or bending them slightly (easier), this exercise can easily be modified throughout the set to completely fatigue the upper back and shoulders.
How to: Start with a staggered stance facing the pivot point with your right foot a few inches in front of your left facing the pivot point. Your right foot should be flat on the floor, and your left foot should be balanced on the ball of the foot. Grab the straps in each hand. Start with both hands together straight in front of you and your weight centered on your left foot. Keeping your arms as straight as possible, pull against the TRX and fly your arms out into a “T” position (straight out to your sides). As you get towards the end of the movement, your weight should transfer onto your right foot. Slowly lower yourself before repeating.
Single-Leg Squat
Targets: Legs
One main benefit of the TRX is that it allows users to perform challenging exercises with as much (or as little) assistance as necessary. The traditional single-leg squat can prove to be quite difficulty for many lifters. The TRX affords individuals the ability to use their arms for a little support increasing both their strength and balance.
How to: Place your right foot on the ground and hold onto the TRX handles with both hands. Start with your elbows bent by your sides and your left leg raised straight out in front of you. Push your hips back and descend into a squat with your right leg. As you descend, extend your arms and use the TRX straps for as much support as needed. At the bottom of the motion, press through your right heel to return to the starting point pulling on the TRX as necessary.
Rear Foot Elevated Split Squat
You do almost everything in sports in a split stance, or by pushing off one leg from a parallel stance, so this is
Atomic press-up
This is the single most effective TRX move. In a press-up position with your feet in the stirrups (A), straighten your arms (B). Row your legs into your chest. Watch the sweat fall from your brow – you’ve just hit every muscle group.
Side-plank tap
Lying on your left side, place your feet in the stirrups (A). Extend your right arm for balance. Raise your hip off the floor, hold for 2sec (B), then lower. This will increase the width of your midriff for cover-model abs.
Ham curl
On your back, put your feet in the stirrups, with legs slightly bent (A). Pull your feet towards you, keeping your hips as high as possible (B). That pain in your hamstrings and core is solid muscle under construction.
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