I may move more slowly or quickly than the tempo that works for YOU. Instead, watch the video for form cues, modification options, and some fave TRX tips, then blast some music and go for it! How often do you use the TRX? Do you have a 1 fave piece of gym equipment? My fave at-home cardio option is definitely my beloved Peloton and my fave resistance tool is the band loop.

So small, so fiery. Total body TRX circuit. TRX superset workout. TRX and kettlebell circuit. The best TRX exercises. Great explanation of the form! Which TRX System do you have?

Also, where do you have it installed specifically where in your garage? Did you use in anchored to a door ever? I love the versatility of this equipment…. This site uses Akismet to reduce spam. Learn how your comment data is processed.

Join my newsletter to get your free day meal and fitness cheat sheet! Email Address Please enter a valid email address. Sign me up! Now check your email to confirm your subscription — thanks! Have a great day, friends!

xo Gina More TRX workouts: Total body TRX circuit TRX superset workout TRX and kettlebell circuit The best TRX exercises Facebook.

You might also like:. But don't just take our word for it, the science speaks for itself. In a study by the University of Wisconsin-Eau Claire , TRX training was compared to traditional resistance training.

It concluded that TRX training methods are just as beneficial for increasing core endurance , flexibility and similar for muscular strength gains. In light of this, we've pulled together a comprehensive list of the best TRX exercises to smoke your chest, shoulders , arms, abs, legs and calves.

Just attach the straps somewhere secure — the kitchen door, the garage, a tree in the park — grab a towel, and test your mettle with this TRX workout. If it's good enough for Conor McGregor Stand holding the handles with a neutral grip palms facing inwards with your elbows close to your waist.

Walk your feet closer to the attachment so that your body is at an incline. Keep your core and glutes engaged whilst you straighten your arms ready to start your first rep. Row the elbows close to the waist with your chest proud, reverse the movement, that's one rep.

The TRX straps should stay tight throughout the reps. Grab the handles and squat down, allowing the TRX to take your weight. Drive up, spreading your arms as you rise to target your rear delts and upper back. Prevent any slack in the straps for the duration of the reps.

Stand holding the handles with a supinated grip palms facing upwards with your elbows close to your waist. Walk your feet closer to the attachment so that your body is at an incline suitable for your strength levels.

With a proud chest and engaged core, pull your torso up to meet the handles. Slowly reverse. Begin standing, holding the handles with the straps tight, a few steps away from the attachment. Take the weight onto one side and lift the opposite leg off the floor straight in front of you.

With the weight equally between the handles and the supporting leg, squat down so your hips are just above the floor. Push explosively through the supporting heel, back to standing.

Decide how much to distribute the weight between your upper and lower body depending on your current strength levels. With the handles in front of you, walk the feet so that your body is at an incline and you are facing the floor.

With a neutral grip hands facing inwards open the arms to the sides of the body with a slight bend in the elbows. Squeeze the pecs and bring the handles back together in front of you, whilst maintaining the arm position.

Place one foot into the stirrups and drop into a lunge whilst the foot travels behind you. Squeeze your glutes, push the floor away and drive your body up, raising your knee up to hip height. Begin with your feet in the stirrups, in a high plank position.

Lower your chest close to the floor with your elbows bent below your shoulders. Explosively push the floor away from you, ready to repeat. On your back, put your feet in the stirrups, with legs slightly bent and hips raised. Pull your feet towards you, keeping your hips as high as possible.

Squeeze the hamstrings and reverse the movement. For horseshoe triceps , hold tight and bend your arms so your forearms come to your head whilst keeping your elbows high.

Then extend forcefully to straighten your arms. Reverse the movement with your hands to your forehead and elbows high.

Aim for 30 seconds on, 30 seconds off for 3 rounds. Fancy a challenge? Increase the time and shorten your rest period. Buy your own TRX trainer here, to give the above workout a go:. The TRX Pro 3 comes with three anchor solutions to keep your straps in place, anywhere you choose to set up your workout , eight video workouts and an 8-week workout program.

Or why not give this lighter, more easily portable TRX design a go? It's perfect for those who love an outdoor workout and who are always on the move, or travel often. This is Kylie Jenner's exact workout fit btw.

OK, so what on earth is an Orangetheory workout? Feel the burn with Megan Thee Stallion's workouts. EYNTK about Chrishell's diet and fitness regime.

Take a peek at Michelle Keegan's workout regime. We agreed that a squat rack and a treadmill would complete the whole operation! I added a couple of things to our gym before everything sold out last spring, and the Pilot installed our TRX!

I forgot how much I loved training with the TRX. You just attach it to a door frame and boom. This is a total body workout that you can easily progress or modify, depending on how far away you are from the anchor point.

I may move more slowly or quickly than the tempo that works for YOU. Instead, watch the video for form cues, modification options, and some fave TRX tips, then blast some music and go for it!

How often do you use the TRX? Do you have a 1 fave piece of gym equipment? My fave at-home cardio option is definitely my beloved Peloton and my fave resistance tool is the band loop. So small, so fiery.

Total body TRX circuit. TRX superset workout. TRX and kettlebell circuit. The best TRX exercises. Great explanation of the form!

Lean back slightly and straighten the arm to lower the body. To prevent rotating the torso, move slowly until the arm is all the way straight. Pull the shoulder blade down and back to bend the elbow and pull yourself back up to the start position, elbow low, and ribcage back to the wrist.

Benefits: Strengthens arms, back, and core. Builds unilateral strength. Tip: If you want a greater core challenge, move the feet closer together. Start facing the anchor with the straps tight, arms straight, and palms up.

Bend the elbows and bring the hands next to the face. Keeping a straight spine and hips, slowly lower the body by straightening the arms and keeping palms up. Benefits: Strengthens and defines biceps, while also working core and posterior chain back side of the body.

Start facing away from the anchor point holding the handles in front of you with straight arms, palms down about eye level. Keeping a stiff standing plank position, bend the elbows forward lowering the body until the head comes between the hands.

The hand should end up next to your temples or at the crown of the head. Straighten your elbows to press yourself back up to the starting position. Benefits: This exercise is unique in that it targets the triceps and core together, while the shoulders also have to stabilize.

Highly effective! Start by facing away from the anchor with the arms in front of you at chest height, elbows slightly bent and palms turned toward each other.

The straps will be on either side of your neck. Start at a very light angle to keep the shoulders safe. Keeping the spine and hips straight, slowly take the arms out to the sides away from each other, lowering the plank forward. Bring the arms together with the elbows staying slightly bent back up to the start position.

Benefits: Strengthens back and shoulders while improving posture. Tip: You want to start out slowly with a small range of motion and a light angle to avoid excessive stress on the shoulders. You can progress with a bigger range and a deeper angle as you feel safe.

Start on the ground on your back with your heels in the foot cradles. Lift your hips off the ground and bend your knees to pull your heels toward your hips, keeping the knees parallel to each other.

Keep the hips high off the ground as you straighten the legs back toward the anchor. Repeat for the desired amount of reps keeping the hips off the ground. Benefits: Strengthens hips, low back, and hamstrings together. Note: If you feel stress behind the knees during this exercise, raise the straps another 3 or 4 inches.

Start facing the anchor with your arms straight down by your hips, palms facing back, and your shoulders pulled back. Offset the feet, with the heel of the back foot raised off the ground.

Keeping the arms at the sides, bend the elbows only so the body lowers back. Stop when the elbows are at about 90 degrees, then straighten the elbows to bring the body back up to the start position, pushing the hands toward the hips or just past them.

Benefits: Strengthens upper body, grip strength, and posterior chain. Start facing away from the anchor with a light angle and both arms extended in front of you at chest height.

Have one hand turned down and the other hand turned in toward the body. Bend one elbow to bring the hand straight in toward the chest for the press and take the other arm out to the side for the fly.

Press both arms together to bring the body back up. Increase the angle to make the resistance more difficult. Start with the toes in the foot cradles in a plank position on your hands or forearms. Keeping the legs straight, lift the hips and pull the feet and head towards each other.

Lower the hips back to the plank position with control. Repeat for the desired amount of reps. Keeping the feet flexed will help! Start facing the anchor and holding on to one strap with one hand. Pull the strap in close so your wrist is next to your rib cage with the elbow down to the side.

Feet wide, twist the body toward the strap, and reach the free arm up toward the anchor. Slowly straighten the working arm, lowering the body back.

Pull your body up as you pull back and up with right arm and back and down with left arm. Return to the starting position and repeat on the other side.

How-to: Work those tris with this simple but challenging move! Set yourself up like you did for the push-up — facing away from the anchor point, feet shoulder-width apart. Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level.

Bend elbows until hands are behind your head, elbows framing either side of your face. Slip your feet into the stirrups so that tops of feet face the floor. Lower your body into a push-up. As you press back up into plank position, bring knees in toward elbows, allowing legs to draw apart.

Hold for a few seconds, then return to the starting position. Stand facing away from the anchor with feet shoulder-width apart. Lean forward so your body is at a diagonal. With control, spread arms out to a T but keep elbows bent as you lower your chest closer to the floor.

Reverse the movement to return to the starting position. How-to: Stand facing the TRX anchor point and grab one handle in each hand, palms facing up.

Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows without letting them drop until hands frame your temples, slowly pulling body up as you do so.

Return to the starting position — and then ask for two tickets to the gun show, please. How-to: The push-up and the pike.

Get into your suspended plank position, perform a push-up, and then lift hips into a pike. Your body should look a bit like an upside-down V. Your abs will work overtime to bring you up and out of this motion. Be sure to keep legs straight and feet together throughout the movement.

How-to: The real question is: Why not fly? Stand facing the anchor with feet hip-width apart. Grasp the TRX handles and extend arms overhead into a Y, palms facing forward. Lean back on heels until your body forms a diagonal line. Pull your arms down in front of you until your palms nearly touch.

Leading with hips, pull your body back up to standing, spreading arms back into a Y as you do. How-to: Tick, tock, tick, tock: The countdown is on for a super fit upper body, and this move gets you one step closer. Grab the handles with an overhand grip and lean forward until your body forms a diagonal line, weight on toes.

Keeping left arm bent, extend right arm to the side until right elbow and wrist are almost in line with shoulder.

This is when your shoulders, back, and biceps will start to burn. Repeat with left arm. Continue alternating. How-to: Power pulls make for powerful bodies, especially since this move includes a rotation to fire up your abs and obliques in addition to your upper body.

Stand facing the anchor with a wide stance. Hold one TRX handle in your left hand at chest height, left elbow high and pointing behind body. As you lean back, extend left arm and rotate torso to the right to reach right arm out and slightly behind you. How-to: Ready to set those abs on fire?

Get in the starting position for a TRX chest press see No. This is where your abs and shoulders really come in handy. How-to: This move suits our fitness needs to a T, with a flying motion that strengthens the upper back and sculpts the shoulders to perfection.

Facing the anchor, stagger your stance right foot should be a few inches in front of left and grasp one handle with each hand. Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest.

Pull against the TRX, shifting weight to your right foot as you open your arms into a T position. Facing the anchor point, assume a wide stance and grab one TRX handle in each hand with an overhand grip. Keeping weight on your heels, bend forward at hips and reach arms forward at chest height.

Look forward throughout the move. Rotate your torso, extending right arm behind you while you extend left arm in front of you.

Reverse the movement to repeat on the other side. How-to: If regular lunges have become a piece of cake, up the ante with this move. Facing away from the anchor point, place left foot in both TRX stirrups and plant right foot firmly on the floor.

Lower into a lunge, extending left leg behind you, without losing the bend in your knee. Return to the starting position and repeat on the other leg. How-to: Regular squats are essential to build a strong lower body. Add a TRX to the mix to help improve your form or even to give you some stability and support if you need it.

Stand facing the TRX, holding both handles in front of your waist with elbows bent by your sides. Lower into a squat, extending arms in front of you at eye level. Push yourself back up to the starting position. How-to: Get your hammies in on the action! Lie faceup with arms extended by your sides.

Place heels in the stirrups and press down to secure them. Keeping core tight, lift hips off the floor. Straighten legs to return to the starting position.

Start as you would to perform the hamstring pull-in see No. Instead of pulling both heels toward your hips at the same time, alternate legs. Isolating each leg will make this move even more challenging.

How-to: It might have a pretty name, but this is one tough leg exercise. Stand facing the anchor and grab the TRX handles, keeping elbows bent by your sides. Raise right knee until thigh is parallel to the floor. Squat low, simultaneously swinging right leg behind and across your body until you can place right toes on the floor to the left of your left foot.

The side movement engages your hip adductors, which help your glutes and quads move properly. Stand facing the anchor, feet shoulder-width apart. Hold a TRX handle in each hand in front of your waist, elbows bent by your sides.

Plant right leg firmly on the floor and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge. How-to: While challenging on their own, these two moves make an even more powerful pair.

Perform the curtsy lunge No. Stand facing the anchor. Hold the TRX handles out in front of you, palms facing each other.

Bend your elbows and position them by your sides. Bring right knee up in front of you, until upper leg is at a degree angle. Lower into a squat, bringing right leg back behind left, without letting right leg touch the floor. Reverse the movement and return to the knee-up position. How-to: Thought regular mountain climbers were tough?

Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement. Sit underneath the TRX and hook your heels into the stirrups. Place palms on the floor behind you with fingers pointed toward feet.

Lift your body off the floor, keeping a slight bend in your elbows. Bring right knee in toward chest, extend back to the starting position, and immediately repeat with left knee. Alternate as quickly as you can without losing form.

How-to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action. Get into regular suspended plank position. Pause for a few seconds before returning to the starting position.

How-to: A truly excellent total-body move, this exercise will work you from your head to your toes. Stand with legs shoulder-width apart and grasp the handles in front of you.

Lower into a squat as you extend arms up in front of you. Explode up to standing, spreading arms to form an overhead V. How-to: For sprinter-worthy legs ever notice how muscular their quads are? Stand facing the TRX anchor and grasp the handles in front of your chest. Lean forward, shifting weight to the balls of your feet until the straps become taut.

Bend your left knee in front of you. Keep core engaged and drive right knee forward until right thigh is parallel to the floor. Pause at the top, then return to the starting position. How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view.

Lie on your back and place your heels in the stirrups. Bring heels close to hips until your legs form a degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal. Lower back to the starting position.

Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire. Slip your feet into the stirrups and settle into your trusty plank position.

Just as you would with your feet on the floor, alternate bringing each knee to your chest. Speed up without losing control over your movements — a much bigger challenge when your feet are dangling!

How-to: Ah, burpees. The exercise everyone loves to hate, made even more challenging for some serious strong-body benefits. Adjust the TRX strap so that it hangs at mid-calf. Tip - Keep your arms straight and biceps in line with the ears. Keep the straps pulled tight from start to finish, this will engage your muscles, adding an awesome upper body challenge.

For an extra burn, hold the bottom of the squat for one second. Purpose - The slower deceleration movement combined with the explosive push keeps the muscles guessing. Tip - Keep your plank solid! As you begin to fatigue the plank is often the first thing to go, ensure you are engaging the core by pulling your ribs down toward your hips.

Flex your feet in the foot cradles pointing your toes towards your nose and push your heels into the handles for increased leg muscle recruitment. The stronger your plank, the easier your push-up. Purpose - By kneeling, you are reducing the strain without having to sacrifice the angle.

This allows more isolation for the tricep and more control for the shoulders. Tip - Keep the shoulders down and away from your ears especially at full rollout, and keep the elbows in tight to the body and pointed at the ground.

Purpose - By keeping a loaded crunch before you pike, you activate the quads in a whole new way! Tip - While setting up your plank, make sure to keep your shoulder blades set down and back. Think about corkscrewing your palms into the ground, turning the elbows in to point at your knees.

Finally make sure once you crunch the knees under the hips, you push down into the top of the foot and go straight up and down for the pike.

Otherwise, drop straight down and try to use the straps more for balance so you gain strength in the glutes more than the quads.

Hold onto the handles facing away from the anchor point with the arms straight our in front of you, barely wider than your torso at chest height. Keeping a strong plank position in the torso, bend the elbows to lower the body toward the hands.

Straighten the elbows to press back up to the start position. Note: This is essentially a standing push-up but your angle will determine the difficulty level. Related: TRX Chest Press vs. Bench Press. Start with your toes in the foot cradles on the ground in the plank position.

Lift the hips slightly as you bend one knee in toward your chest. Straighten that leg back out to plank position and at the same time bring in the other knee. Pull the strap tight and walk toward it holding your wrist next to your ribcage with your elbow low to your side. Keep a wide stance in the beginning and your shoulders and hips square to the anchor.

Lean back slightly and straighten the arm to lower the body. To prevent rotating the torso, move slowly until the arm is all the way straight. Pull the shoulder blade down and back to bend the elbow and pull yourself back up to the start position, elbow low, and ribcage back to the wrist.

Benefits: Strengthens arms, back, and core. Builds unilateral strength. Tip: If you want a greater core challenge, move the feet closer together. Start facing the anchor with the straps tight, arms straight, and palms up.

Bend the elbows and bring the hands next to the face. Keeping a straight spine and hips, slowly lower the body by straightening the arms and keeping palms up. Benefits: Strengthens and defines biceps, while also working core and posterior chain back side of the body.

Start facing away from the anchor point holding the handles in front of you with straight arms, palms down about eye level.

Keeping a stiff standing plank position, bend the elbows forward lowering the body until the head comes between the hands. The hand should end up next to your temples or at the crown of the head. Straighten your elbows to press yourself back up to the starting position. Benefits: This exercise is unique in that it targets the triceps and core together, while the shoulders also have to stabilize.

Highly effective! Start by facing away from the anchor with the arms in front of you at chest height, elbows slightly bent and palms turned toward each other. The straps will be on either side of your neck. Start at a very light angle to keep the shoulders safe.

Keeping the spine and hips straight, slowly take the arms out to the sides away from each other, lowering the plank forward. Bring the arms together with the elbows staying slightly bent back up to the start position. Benefits: Strengthens back and shoulders while improving posture.

Tip: You want to start out slowly with a small range of motion and a light angle to avoid excessive stress on the shoulders. You can progress with a bigger range and a deeper angle as you feel safe. Start on the ground on your back with your heels in the foot cradles.

Lift your hips off the ground and bend your knees to pull your heels toward your hips, keeping the knees parallel to each other. Keep the hips high off the ground as you straighten the legs back toward the anchor. Repeat for the desired amount of reps keeping the hips off the ground.

Benefits: Strengthens hips, low back, and hamstrings together. Note: If you feel stress behind the knees during this exercise, raise the straps another 3 or 4 inches. Start facing the anchor with your arms straight down by your hips, palms facing back, and your shoulders pulled back.

Offset the feet, with the heel of the back foot raised off the ground. Keeping the arms at the sides, bend the elbows only so the body lowers back.

Stop when the elbows are at about 90 degrees, then straighten the elbows to bring the body back up to the start position, pushing the hands toward the hips or just past them.

Benefits: Strengthens upper body, grip strength, and posterior chain. Start facing away from the anchor with a light angle and both arms extended in front of you at chest height. Have one hand turned down and the other hand turned in toward the body. This move works the glutes, says Holman.

This is a very comprehensive total body move and a great balance exercise, says Holman. Your knee should stay in alignment with your foot.

Drop down like you're sitting on a chair," says Holman. This balance and postural exercise is great for paddle boarders, but it's also good for martial arts, golf and spine health.

This dynamic exercise combines lunging and rotating movements. It's good for any sport where there's a high to low spiral pattern such as hockey, baseball, tennis or lacrosse, says Holman. Bonus: it gets your heart rate up.

As with any new pattern, start out slow and work up in speed, he suggests. This training move complements sports like tennis, volleyball or baseball with a lot of overhead movement that requires strength and stability.

It works the triceps and shoulders and also aids balance and builds core strength, says Holman. Watch your grip, says Holman. Don't white knuckle it. Let gravity do the work. It's also a great finish to a workout.

Fitness Workouts Exercises and Workouts. Don't be intimidated by TRX. It can give you a fantastic full-body workout in one portable tool! Video of the Day. Forward Lunge With T-Fly. This exercise helps stabilize the upper body.

Image Credit: Image courtesy TRX. Adjust the straps to mid-length and stand facing away from the anchor, extend your arms at shoulder level with palms down.

Take a long step forward and open your arms to a T position. Drive back up by pushing through front heel and pressing into the handles.

Keep shoulder blades down. It's not uncommon for people to shrug during this exercise, thereby compromising neck and shoulder muscles. Check out the proper form for TRX lunge. With the strap at mid-calf, stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point.

Lower into a lunge, keeping your torso tall with both knees at 90 degrees. Drive back up by pushing through your front heel.

Hamstring Curl. Workout your lower body with the TRX hamstring curl. Adjust the straps to mid-calf and sit on the floor facing the anchor point, place both heels in the foot cradles and roll onto your back.

Lie down with your legs extended and feet directly below the anchor point. Lift your hips off the ground, drive both heels down and pull your heels toward your hips. Return to start. Crossing Balance Lunge. The crossing balance lunge is one heck of a lunge variation.

Adjust the straps to mid-length and stand facing the anchor point, place your elbows under shoulders with palms facing each other, hands holding the straps. Center one leg to the anchor point then move the other back into a lunge crossing behind the working leg with your knee pointed toward the ankle.

Atomic Push-Up With Crunch. Proper form for atomic push-up with crunch. Adjust the straps to mid-calf and kneel facing away from the anchor point with your feet in the foot cradles, place your hands on the ground slightly wider than shoulders width and lift up to a plank position.

Lower your body toward the ground by bending your elbows to 90 degrees. Tip - Keep the shoulders set in between sets. This will add isolation throughout the movement. Also, push the hips as high as you can to create a table top with the body, this will be sure to max out the glutes!

Better yet, combine these exercises with other TRX movements. For inspiration, check out the TRX Training Club:. United States United States United Kingdom. Newsletter 0.

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