If you feel intimidated by those nylon straps hanging in your gym, you must try a TRX workout plan to see why the fitness world is so excited about them. It may look a bit confusing in the beginning, but with our guidelines, you will soon fall in love with TRX exercises. Don’t believe me? Well, the proof is in the pudding – or shall I say, in the TRX suspension trainers!
Top 10 TRX Exercises
You can do more than 400 TRX exercises just from those simple looking TRX equipment. Different resistance training exercises target different muscles, but the goal is the same – a healthier, happier you.
Here are our top 10 TRX exercises that will be enough to get you excited about resistance training:
TRX Push Up
The TRX push up takes the standard push-up one notch up. The TRX suspension trainer adds unpredictability to your workout as it adds more chest directions than a classic push up. It challenges your control level. So, if you find the normal push-ups boring, try the TRX push ups:
- Make sure the straps are at full length. Facing away from the anchor point, stand tilted at a 45 degrees angle.
- Now grip the handles tightly as you lower your chest region towards your hands.
- Go back to your starting position by pressing the handles.
- Finish off your TRX push up with 10 reps, and then rest for 45 seconds.
The TRX Inverted Row is a great workout for your back and arms. It improves your grip and develops your pull muscles such as the back, traps, biceps, and all the surrounding muscles. In case you are doing TRX push ups and bench presses, you need to do Inverted Row to equally strengthen up and balance the workout routine of your body. In the Inverted Row, your core works harder as you pull against an unstable point.
Here is how you complete your TRX Inverted Row:
- Hold onto both the handles, with one handle of your TRX suspension trainers or TRX ropes in each hand. Make sure when you hold the handles, the palms of your hands are directed towards each other.
- With your feet touching the floor, lean back with your hips tight and take a long breath. Make your back is as tight as possible.
- Now pull yourself up while exhaling. When you pull up, you will feel a squeezing sensation at and around your shoulder blades.
- With your shoulders locked in place, go back down. Do not let your arms sag as it is not good for your posture.
- Repeat this movement and do 3 to 5 sets of 6 to 12 reps.
There are different variations of TRX Inverted Row. Start with the one that you find more comfortable and advance to its variations to challenge yourself.
The TRX Chest Press targets your chest along with abs, forearms, calves, middle back, shoulders, triceps, and glutes. As the name indicates, the primary focus area is the chest region.
To do your TRX Chest Press:
- Make sure the handles of your TRX rope are at your waist’s height.
- Grab the handles and move one step forward.
- Keeping your both arms straight and your body in a straight line, lean in a forward manner so that your body is about 40 degrees’ angle. Make sure you are tightening your back and hips region.
- Now gripping the handles and bending your elbows, lower your body until your chest reaches your handles.
- Push yourself up again. You have completed one rep. Do 15 reps and 3 to 4 sets with a rest of 30 seconds.
The TRX Chest Fly is an intermediate level of the workout and primarily focuses on your chest and shoulders. It also works on your triceps. Here is how you do your TRX Chest Fly:
- Starting with the TRX straps at a high position, place your feet on the floor.
- Make sure both your handles are at the same length. The more you are inclined and the closer your feet are to the TRX anchor (the parallel you are to the floor), the harder will be the exercise. The more vertical you stand, the easier will it be. Start with a more vertical posture and challenge yourself for a harder workout by going as parallel to the floor as possible.
- Keep your hands at chest level and extend your arms. Your palms must be facing each other.
- Squeeze your quads, core, and glutes and maintain a straight plank position.
- Open your arms with a slight bend in your elbows and pause.
- Now squeeze the handles and bring your body slowly to the top by joining your both hands together.
- Repeat. Do 15 reps; 2 to 3 sets.
Your TRX Bicep Curls are great for your biceps though they are often not as much done as they should be. You do not need any weight to size up your biceps if you are doing this Biceps Curl.
To begin your TRX Bicep Curl:
- Start with your core, legs, and glutes as tight as possible. Hold the TRX straps in your hands and lay back with feet touching the floor.
- Make sure your head, back, hips, and legs are in line and you maintain a 45 degrees angle – no sagging.
- Squeezing the TRX handles, lift yourself curling your biceps.
- While keeping your hands squeezed, lower your body again to the initial posture. Make sure your spine is straight and there are no bends.
- To make this work out more challenging, take a step forward and get closer to the floor (the more parallel you get to the floor, the harder it will be).
- Repeat. Go for 3 sets of 8 to 12 reps, primarily depending upon your difficulty level. The more parallel your body is towards the ground, the lesser the reps you will be able to do.
The TRX Biceps Curls is great for your forearms and biceps and include this exercise in your workout routine.
The TRX Lunge is a great exercise that targets your leg muscles and gives you toned legs, a better balance, improved speed, and most importantly, prevents injuries. There are different variations of TRX Lunges, but the main focus is to strengthen your lower limbs, focusing on your knees, hip joints, ankles, and feet. You can include it in your TRX workouts to make your workout more diverse and challenging.
To do your TRX Lunge:
- With your TRX rope suspended from the ceiling at a mid-calf length, stand with your face away from the TRX anchor.
- Take both the rubber handles and begin with putting your right foot in them. Put the right knee on the floor and sit in a position where the other (left) foot is on the floor and your left thing is parallel to the ground.
- For support, put both your hands on the left thigh that is in a seated position.
- Now slowly stand up, making sure that your right foot hangs on tightly to the TRX suspension.
- Repeat. Do 10 reps per side.
You can increase the challenge by hopping instead of standing up.
The TRX Plank is an advanced version of the standard plank and targets your abdominal wall, lower back, as well as upper body. It is recommended that you start by doing the standard plank first and then move on to the TRX plank.
To carry out your TRX Plank exercise:
- Keeping your hips as tight as possible, press your feet into the foot cradles of your TRX suspension.
- Now keeping your feet flexed and engaging your legs, torso, glutes, and shoulders, lift the body in a plank position.
- Hold for 10 seconds and repeat for as long as you can hold a plank perfectly without your body sagging.
The TRX Alligator sculpts your shoulder and back muscles. It is also known as a TRX Reverse Fly, but TRX Alligator is easier to remember and relate to. You will understand why once you start doing it. Here is how to do your TRX Alligator workout:
- While facing the TRX anchor, stand straight and grab the TRX handles – one handle in each hand.
- Keep one hand over the other. The top hand will have an overhand grip and the bottom hand will have an underhand grip. Start with both hands together, one on top of the other.
- Adjust your foot position, by bending backward but in a straight posture. The more parallel you are to the floor, the harder will the workout be. The farther your feet are from the anchor (and hence the farther you are from the floor), the easier will it be. Start with the easy position, and continue to challenge yourself by getting parallel to the floor.
- Pull your top head up and the bottom head down, just like you are opening the jaws of the alligator (your TRX suspension being the alligator!).
- Now close your arms but bringing the top arm down and the bottom arm up, just like you are closing the mouth of the alligator. Make sure your back and legs do not bend and you are back at the starting position.
- Depending upon your difficulty level, repeat – 10 reps of 2 sets.
A great workout for your back, shoulder, biceps, and abs – the TRX Single-arm Row is important for your upper body.
To do TRX Single-arm Row:
- Stand facing the TRX anchor, drop back taking one arm off while holding the TRX handle from the other arm. Only your heels should touch the ground.
- Bend your working arm and move forward without bending your body. You can keep the other hand straight.
- Now lean back again, putting pressure on the working shoulder, your back, and the muscles in between. This will take you to your starting position.
- Repeat. Go for 15 reps, ideally with 2 to 3 sets of TRX Single-arm Row.
The TRX Atomic Push-up workout is great for your chest, arms, abs, and shoulders. It may be a little tough for you if you are a beginner, so try other TRX exercises first before challenging yourself for the Atomic Push-up. Once you start doing this workout, you can challenge yourself by creating different variations.
Here is how you do a TRX Atomic Push-up:
- Start with a TRX push up position with both your feet in their TRX handles while you are parallel to the ground. Your hands should be on the ground with elbows slightly bent.
- Keeping your core as tight as possible, do a push-up and pull your knees towards your chest while your hips move towards the sky. When you do so, your elbows will be straight with no bend.
- Straighten yourself and return to your starting position. This is one rep.
- Repeat 2 to 4 sets; 10 to 15 reps.
Your TRX workout plan can be an exciting tool to achieve your goal, whatever it may be. Some people enjoy TRX exercises for physical fitness, while others for mental well-being. You may have heard about TRX exercises being excellent for weight management, or you may want to get your hands on them (literally!) for muscle building and healthy aging.
Combine the above mentioned TRX exercises in your workout routine to get a complete body workout. You may find them to be a bit hard at the beginning but will soon want to challenge yourself by increasing the difficulty level. Start with beginner level TRX exercises, move your way up to the intermediate level, and then go for the advanced TRX workout plans.
The best part is that you do not need to buy weights and machines as your TRX equipment is all you need to excel in the world of TRX fitness. Once you get started with those straps and see the amazing results, there is no turning back.