Having worked as a Professional Personal Trainer in Hong Kong for many years, I’ve noticed TRX training becoming more and more popular.
TRX was one of my first ever learned programs taught at a corporate gym. It was challenging and fun with a wide range of difficulties to accommodate everyone, suiting all levels of fitness.
When I used to teach sixty people per class, I had to cater to a variety of levels with modifications and progressions. It was easy to guide my class with the music tempo, making it challenging enough that my students would come back for more. I would always look forward to creating new workouts for each and every class.
Best TRX Exercises – Why You Should Trust Me
As one of the pioneers of TRX and TRX Master Trainers, I hold the following certifications in GSTC, STC, Rip Trainer, and TRX sports medicine certifications. I have a philosophy whenever teaching fitness as I love to choose workouts that cater to specific targeted areas in one go, instead of training them separately.
Please be warned that this workout article is for advanced levels. Always remember to consult a doctor before exercising.
Best TRX Exercises – Quick Summary
Here is a list of exercises that I recommend to use with a TRX:
- Atomic Push Ups – Chest, abs, legs, arms
- TRX Tricep Extension – Triceps, abs, core, shoulders
- TRX Single Leg Squat to Row – Bum, quads, hamstrings, upper back, arms
- TRX Single Leg Burpees – Cardio, bum, legs, upper back, arms, core
- TRX Spider-Man Push Up – Chest, arms, shoulders, upper back, core, obliques (side of the waist) and lats
What is TRX?
Founded in 2005, it is a form of suspension training that uses bodyweight exercises to develop balance, flexibility, strength, and core stability, all at the same time. It requires the use of the TRX Suspension Trainer which is a tool that leverages gravity and bodyweight to complete the exercises.
We have over 650 skeletal muscles in the body and are unable to train each of them individually. The TRX allows us to execute exercises that combine several parts of the body, making it harder, but always giving faster results. It is a very efficient tool to use when working out.
Best TRX Exercises – Who Should Do These?
As the TRX caters to all levels, everyone can benefit and utilize the TRX in their fitness programs. Whether you are building strength or recovering from an injury it can assist you in targeted training and can be added to your routine.
Best TRX Exercises (Top 5 Recommendations)
Atomic Push Up – Advanced Level
This is one of my go-to challenges and routine exercise. This combo strengthens and tones my shoulders, chest, abs, arms, and hamstrings all at the same time, five targeted areas in one go!
- Start in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point, and your hands under your shoulders.
- Brace your core and perform a pushup
- When you reach the top of the pushup, pause for a moment and perform a TRX crunch by drawing your knees toward your chest and piking your hips up slightly.
- Pause for a moment at the top, then lower your hips back down and straighten your legs to return to the start position.
Suggested Reps: Aim for 15
Tips: Make sure you breathe and do not hold your breath. Avoid cheating by using your hip flexors. Make sure your core remains active and engaged at all times. (anything to avoid?)
TRX Tricep Extension
The TRX tricep extension is one of my favorite exercises. I did this exercise in every class I taught and got great arms as a result. My arms will burn and the core will have to work harder as it engages to stabilize my body so that I don’t fall.
- Grab both handles with palms facing your body and extend your arms in front of you
- Now take one or two steps forward. As the TRX becomes taught, raise the handles toward eye level, keeping your palms facing the floor and arms extended.
- Raise the handles until your arms are about parallel to the floor.
- Lean into the straps so your extended arms and the TRX straps are supporting your body weight.
Tips: Before beginning the movement make sure your body is flat, the core is tight, and shoulders are down.
- Initiate the movement by breaking at your elbows and letting your body travel towards the floor.
- Your hands should be moving towards your head, but your elbows should stay still and close to each other.
- Once your hands get close to your head reverse the motion by contracting your triceps and pressing your hands away from your face. Make sure to keep the elbows in place, body flat, and core tight the entire time.
- Keep pressing until your arms are fully extended once again.
Suggested Reps: Aim for 15-20 reps
Tips: To adjust the difficulty, change the distance between your feet and the anchor point. The closer your feet are to the anchor point, the more difficult the exercise will be.
The further away your feet are from the anchor point, the easier the movement will be. Avoid cheating by bending forward from the hips, always keep a straight line as if you were in a standing plank position. (anything to avoid?)
TRX Single Leg Squat to Row
- Start holding the TRX handle in at your chest, leaning back slightly to make it harder, balancing on the opposite foot of the hand holding the TRX. The other leg should be straight and in front of you.
- Inhale as you simultaneously squat back on the one leg while and extend the arm of the hand holding the TRX. Keep the chest angled up towards the point of suspension.
- Exhale standing up contracting through the quads and glutes and rowing the TRX handles back contracting through the lats.
Suggested Reps: 10 reps on each side
Tips: Keep yourself upright to target all of the correct muscles. Avoid collapsing the knee, if it is not stacked upon the ankle or rolling inwards, you are at risk for injury. These incorrect positions put a lot of pressure on the knee which could cause pain. (anything to avoid?)
TRX Single Leg Burpees
One of my absolute favs! It focuses on a combination of cardio, chest, tricep, upper back, legs, butt, and core altogether! It is tough, but it speeds up your workout so that you can do less while getting faster results.
- With the Suspension Trainer at mid-calf, place one foot in both foot cradles.
- Drive your suspended leg back, lower your hips until the back of your knee is two inches from the ground.
- Place your hands on the ground and hop your grounded leg straight back to a plank position.
- Perform a pushup, then hop your grounded leg forward and explode up to a jump.
Suggested Reps: 10 reps each side
Tips: Make sure to do it fast so that you get the cardio aspect of this exercise. If you want a regression, then do not jump or include the pushup. Avoid arching your back as that is dangerous and will apply a lot of pressure, causing back pain and possible injury. (anything to avoid?)
TRX Spider-Man Pushup
Whoa! This one is a burner, it is highly challenging and works like magic. The muscles that are targeted include chest, arms, shoulders, upper back, core, obliques (side of the waist), and Lats. Isn’t this awesome?
- Hand plank position with knees on the deck, right foot in foot cradles.
- Left leg extended toes on deck.
- Drive left knee to left elbow while simultaneously lowering chest to hands.
- Extend arms pushing chest away from the deck, returning the left foot to the deck.
- Repeat on the other side.
Suggested Reps: 5-10 reps on each side
Tips: Always contract your abdominals to hold yourself up. Avoid dropping your knees so that you don’t scrape them on the floor. (anything to avoid?)
I hope you enjoy the exercises that I picked for you. Give it a go and let me know (send me a comment) if it’s easy or hard for you? Remember this is an advanced level so it will be hard. If it’s too easy, do you have something harder that you can share?
One last challenge here is a combo of all the exercises. See if you can complete the below reps for each and time yourself!
- Atomic Push-Ups x 15 reps
- TRX Tricep Extensions x 15 reps
- TRX Single Leg Squats to Row x 15 reps on each side
- TRX Single Leg Burpees x 15 reps on each side
- TRX Spider-Man Push up x 15 reps on each side
How long did it take you to finish one round? Nice one! Like you add these for them
Topics need: useful tips
Best TRX Exercises – Useful Tips
Always double-check that the TRX is put into the correct length for each exercise. If the length is not correct, the effects of the exercise will change.
Remember that technique is important and going slowly in each exercise can sometimes be more challenging than a faster speed where form can be sacrificed.
Repetition will build muscle memory for the future which is what the body needs.
Do put on supports to protect yourself and don’t push yourself too hard.
Stretches yourself before and after work out. Flexibility is one of the most important keys to a fit, healthy, and pain-free body!
Get yourself a massage gun and and massage ball because it is very likely you would be suffering from sore muscles after the training.
I hope you find these exercise useful and enjoy them. Do message me if there is any questions or if you want to book a lesson.
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