The TRX system was invented by a former Navy SEAL who wanted a piece of equipment that he could use to stay in shape while he was deployed overseas. He wanted something that would give him a total body workout, that he could use in small spaces and that required minimal equipment – with this the TRX system was born. For anyone that has used a TRX system, you will know that your core strength and stamina is seriously tested. This is because exercises using the TRX place greater demand on the stabilising muscles due to either the lower body or upper body being off the ground. For this reason, before integrating the TRX, clients should master common related bodyweight exercises. If you’re looking for a full body challenge though, give these 10 exercises a go!
Chest Press
Level: Beginner to Intermediate
Targets: Chest, shoulders, arms, core
How-To:
- Stand facing away from the anchor, with feet shoulder-width apart
- Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so your body is at a slight angle
- Bend elbows and lower chest between hands.
- Push yourself up back to starting position. Repeat for desired reps
Inverted Row
Level: Beginner
Targets: Biceps, upper back, lats
How-To:
- Lie directly underneath the TRX, plant feet on the floor and grab handles
- Keeping your elbows close to your sides, pull your torso up toward the handles until your body forms a straight line from shoulders to knees
- Lower to return to the starting position, and repeat
- This exercise can be made harder by moving your feet forwards or easier by moving them backwards
Push Up with Pike
Level: Intermediate to Advanced
Targets: Arms, Chest, Shoulders, Core
How-To:
- Place your feet in the stirrups of the TRX and get into a suspended plank position
- Perform a push up, and then lift the hips into a pike (your body should look like an upside-down V)
- Lower legs back to starting position and repeat
Triceps Extension
Level: Beginner
Targets: Triceps
How-To:
- Start by facing away from the anchor point, feet shoulder-width apart
- Grab the TRX handles with an overhand grip
- Shift your weight to the balls of your feet as you extend your arms out in front of you at eye level. Bend elbows until hands are behind your head
- Return to the starting position, repeat
Lunge
Level: Beginner to Intermediate
Targets: Quadriceps, glutes, core
How-To:
- Facing away from the anchor point, place your left foot in the TRX stirrups and plant your right foot on the floor
- Lower into a lunge, extending your left leg behind you
- Return to the starting position, repeat for desired reps and then switch legs
- You will feel your core working hard to stabilise you as you complete the movement
Single-Leg Squat
Level: Intermediate to Advanced
Targets: Quadriceps, hip flexors, glutes, hamstrings
How-To:
- Grab the handles and stand with your body facing the anchor point
- Step back until all slack is removed from the straps
- Lower into a single-leg squat by extending your right leg out in front of you without touching the ground
- Keep your core tight, neutral spine, and arms fully extended in front of you
- Push through the left heel to standing position. Repeat for reps and change legs
Hamstring Curl
Level: Intermediate
Targets: Hamstrings, glutes, hips
How-To:
- Lie face up on the ground and place your heels in the TRX stirrups
- Activate your core and left your hips off the floor
- Pull your heels in toward the hips in a smooth and controlled motion
- Straighten the legs to return to starting position and repeat
Plank
Level: Beginner
Targets: Core, shoulders
How-To:
- Face away from the anchor and place your feet in the stirrups so your feet face downwards
- Just like a regular plank, lift your upper body onto your forearms
- Challenge yourself and hold this position for as long as you can
Mountain Climber
Level: Intermediate
Targets: Core, quadriceps, hip flexors
How-To:
- Place your feet in the straps and walk out into a plank position. Maintain a tight core, straight back, and keep hips tucked under
- Bring the right knee toward your chest while keeping the left leg extended
- Switch legs by quickly bringing the left knee toward your chest and extending the right leg
- Alternate left and right knees for desired reps
Side Plank with Rotation
Level: Beginner to Intermediate
Targets: Obliques
How-To:
- Lie on your left side and place both feet in the straps
- Place your elbow under your shoulder and lift yourself into a side plank
- Reach your right hand under your torso to the floor behind your body. Return arm to starting position and repeat. Perform both sides
