TRX suspension training is an innovative exercise method that works your entire body, utilizing gravity and bodyweight to add resistance to your movements. With many proven benefits, TRX engages your core, improves balance, strengthens and increases flexibility all at once, without a lot of equipment.
The suspension bands are portable, so you can take your workout anywhere. All you have to do is learn a few of basic movements to create a quick, full-body workout that challenges every muscle.
Before you use the TRX suspension trainer, be sure to check that your bands are secure with a strong anchor. As with any exercise program, progress at your own pace and set your own limits for exertion.
Here are 10 of our favourites TRX moves that’ll strengthen and tone your entire body.
1. Atomic Push-Ups
This dynamic movement takes pushups to a whole new level with the help of the suspension training bands. It predominantly targets your chest, shoulders, arms, and abs.
- Place each foot in a handle with your feet facing the ground.
- Position yourself into a plank with hands directly below your shoulders, a strong core, and horizontal alignment.
- Lower down and perform one pushup with your chest touching the ground at the bottom of the movement.
- As you come back up to a plank, pull your knees in to touch your elbows.
- Hold for a second and then release back into plank position and perform another pushup.
- Remember to keep your neck in neutral alignment with your gaze facing the floor.
Flutters work to improve your overall core strength by putting your abdominals into an unstable position.
- To begin, put one hand in each handle with your arms extended in front of your chest.
- Roll out so that your body is at a 45-degree angle.
- Bring one arm up six inches while you simultaneously lower the other arm down six inches.
- Continue alternating for a specified amount of repetitions that works for you.
- Remember to keep your body in a straight line and your hands from moving out of alignment.
- To decrease the intensity, create shorter strokes.
- To increase the intensity, produces longer strokes and lean forward more.
3. Sprinter’s Starts
To increase your strength and cardiovascular output, try out this sprinting move. This exercise simulates the start of a sprint and provides a lower body explosion without actually sprinting anywhere.
- To begin, place a hand in each handle and position yourself away from the TRX anchor.
- Move forward and hold the straps against your sides with your elbows bent.
- Put your right foot forward into a lunge position with your left foot extended behind you.
- Push off and drive your left knee up.
- Repeat this same sequence with a lunge in your left leg and creating an explosion by bringing your right knee up.
4. Atomic Pikes
As with the other TRX moves, the atomic pike strengthens your entire body, but it also focuses in on some key muscles. This exercise targets your shoulders and abs.
- Begin by ensuring that the handles on your straps are about one foot off the ground.
- Place one foot in each handle with the tops of your feet facing the floor.
- Crawl your arms out and bring yourself into a plank position.
- From this position, raise your hips into an reverse V position with the support of your core strength.
- Hold for a few seconds and slowly release back down into plank.
- To decrease the intensity, try tucking your knees to your chest as opposed to keeping your legs straight.
5. Single-Leg Burpees
Who doesn’t have a love-hate relationship with burpees? They’re wildly effective and produce amazing results, because they are so tough and torturous. The TRX suspension trainer adds a whole new element to the classic burpee.
- Set up by placing one strap handle one foot above the ground.
- Lunge your right leg back and place your right foot in the handle.
- Kneel down and jump your left leg back to join your suspended right leg.
- Once you are in this plank position, perform one pushup.
- Step your left foot forward to bring yourself up to standing.
- Complete a specific amount of sets on one side before switching to the other one.
- Remember that you can omit the pushups or add more pushups, depending on your desired intensity.
6. Butt Blaster
Lunges offer a multipurpose move that works the butt, thighs, hips, and abs. In addition to toning the lower body, this exercise also raises your heart rate.
- Face away from the TRX suspension straps and place your left foot in the handle bar with the top of the foot facing the ground.
- Hop forward with your right leg and create an extension in your left leg.
- At this point, you should be in a lunge position with one foot suspended.
- Bend your right knee into a 90-degree angle and then come back up to standing.
- Complete the desired amount of repetitions and switch to the other side.
7. Overhead Triceps Extensions
You can even hit those hard-to-reach muscles such as the triceps with the TRX. In fact, the suspension straps help to isolate the triceps muscle.
- To begin, put one handle in each hand and face away from the TRX.
- Point your elbows forward to create a 90-degree angle with straight wrists and a tight core.
- Hold this position and stand in a split stance with one foot ahead of the other in a lunging motion.
- Straighten your elbows by pushing your body away from your arms.
- Return to the start position by bending your elbows again.
- Maintain neutral neck and wrist alignment throughout the exercise.
- You can make this movement more challenging by standing farther away from the TRX anchor.
8. Bicep Curls
The TRX trainer effectively isolates the biceps muscle for maximum strength gains.
- To perform this movement, stand facing the TRX.
- Place one foot in front of the other in a split stance.
- Hold onto a handle in each hand with palms up and arms extended.
- To feel the burn, bend your elbows and pull your body up toward the handles.
- To release, slowly extend your arms back to the starting position.
- You can make this more challenging by lengthening the TRX straps.
9. Hamstring Curls
This movement engages your hamstrings, butt, hips, and thighs.
- Lie back on the ground and secure one foot in each handle with the heels facing toward the ground.
- Raise your hips and lock in your core.
- Your legs should be straight at this point.
- From this position, simultaneously bend your knees into a 90-degree angle at your hips.
- While keeping your hips raised, lower both feet back to the starting position.
- Be sure to keep the body in neutral alignment throughout the movement and keep your hips raised.
10. Single-Leg Squats
The TRX single-leg squat allows you to perform the motion with the support of the suspension straps. That way, you can slowly lower into the position to reach maximum effectiveness for lower body strength.
- Hold a handle in each hand and position your left foot on the ground for balance.
- Raise your right leg out in front of you and try to keep it as straight as possible.
- From this position, lower your left leg into a squat.
- Make sure that your knee isn’t collapsing over your toes at the bottom of the movement.
- After you sit back into a 90-degree angled squat, raise your left leg into a standing position.
- Complete the allotted amount of repetitions on one side before switching to the other side.