Introduction to TRX Training
Best TRX Exercises For Beginners – I am a huge fan of the TRX suspension trainer. It’s a piece of equipment I use in my own training or with clients.
TRX stands for Total body Resistance eXercise and It is one of the most versatile pieces of fitness equipment available today.
What is TRX Training?
TRX training allows you to use your body weight to perform exercises to build your core strength, muscular strength, balance and anaerobic capacity in your home, outdoor or in the gym.
Why Should You Use TRX?
One of the best things about using the TRX for full body workouts is that it is versatile. You can use it within:
- Gym
- outdoors
- at home
Also, due to fact that the trx straps are able to move in any direction it casues instability. As a result of this your body is required to recruit a greater amount of muscle groups to stabilise your body.
Additionally, suspension training is versatile in the amount of exercises you can do for your:
- lower body,
- upper body,
- abs,
- back muscles
- arm muscles,
I can not begin to say how many exercises that you can do with the trx, but is well over 100. Lastly, it is a fun way to train and can help prevent boredom, while transforming your body.
Who Can Benefit from TRX Workouts?
Anyone can benefit from using the TRX, whether you are a beginner, intermediate or advanced. In this article I am sharing exercises that are suitable for someone who wants to get started with suspension training.
However, there are some really difficult exercises, so as you get fitter and stronger this piece of equipment can still challenge you in multiple different ways.
Getting Started with TRX
What Equipment Do You Need for TRX Training?
Once you buy your TRX you will be provided with everything you need to start training. You will be provided with:
- Suspension trainer (comes with adjustable straps and barrel lock to help you adjust the length)
- Door anchor (to use indoors)
- Suspension anchor (this comes with a carbina hook and can be used for outdoor training)
How Do You Set Up Your TRX System?
If you are training within a gym or outdoors you can use the suspension anchor, which is a yellow and black strap which comes with a carabina attached to the end.
You can attach it to tree branch, or frame within the gym by wrapping it around the object as often as you need.
The door anchor is used when you train in doors. It is a small, black, rectangular object. It is attached between the top of your door and the top door frame by closing the door.
At first I was afraid to use this in my house because I did not trust the work of the builders who constructed our flat. However, it worked fine and was able to take my body weight.
What Safety Precautions Should You Take?
Make sure you talk to your doctor before starting an exercises program. WPT fitness is not responsible for any injuries that may occur from using these exercises.
21 Best TRX Exercises for the Ultimate TRX Workout (Perfect for Beginners!)
What are the best exercises for a beginner to target your lower body?
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1) TRX Single leg squat
Extend your non standing leg and lower yourself to the floor. Straighten your leg until you are standing upright again. Keep both hands on the trx at all times and squat as low as you can manage.
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2) TRX Squat
Hold on to the TRX with both hands and lower your body by bending your legs and lowering your body as low as you can and then extend your legs to stand back up.
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3) TRX Jump squats
Squat down as low as you can and jump as high as you can. When you land allow your knees to bend so that you absorb the impact of the landing and in one movement squat down low and repeat.
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4) Single leg hamstring extension
Have one leg in both straps. /elevate your hips into the air and then bend your knee till you get your foot as close as your bum as possible. Keep your other leg extended at all times and your hips in the air at all times.
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5) TRX Hamstring Curl
Both your legs should be in both handles. Bend your knees as much as you can while maintaining a high hip postion.
Which Suspension Trainer Bodyweight Exercises Target Core Strength?
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6) TRX Jack knife:
Have your shoulders, hips, knees and ankles in line in your start position. Bend your hips until your knees are close to your stomach. Keep your back straight and reverse the movement until your back to your start position.
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7) Jack knife and push up
Same starting postion as the previous suspension trainer exercises. Bring your knees towards your stomach and then reverse the movement. Perform a push up when back to your start postion by lowering your chest to the floor and then extending your arms returning to the start position.
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8) TRX Push up with feet in
Start with your body In a straight line between your shoulders and ankle. Bend your arms and lower your chest to the floor. Once your chest touches the floor extend your arms and return to the start position.
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9) TRX Twist
Start with one arm on the TRX with your body square. Rotate your body until the shoulder of your free arm is under the TRX. Twist your body back until your hands are together.
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10) Twist and squat
For both the body Twist suspension trainer exercises twist your body until both hands are are on opposite sides of your trunk. Bend your knees as you twist in order to activate more muscles.
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11) Roll out
Your body should be upright and you want to extend your hands away from your hips by tilting forward on your knees. When your arms are fully extended pull your body back to an upright postion.
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12) TRX Pike
You start in the same position as a push up but keep your arms still and move your legs by bending your hips till feet get as close to your hands as possible. Your bum will go up into the air.
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13) Lunge
Keep both your hands in the handles and lunge forward. Alternate legs and make sure that the TRX is tight when you have completed the movement.
What are the best TRX Exercises For Beginners To Target The Upper Body?
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14) TRX chest press
You can vary the intensity of most suspension trainer exercises by varying your start position from being vertical to horizontal. In this demonstration I am upright at a slight angle. Start with your arms straight and bend your arms as much as you can and then extend your arms to return to the start postion.
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15) One arm chest press
The same as in the previous suspension trainer exercises but with one arm instead of two. Lower your chest by bending your arms as much as you can. Extend your arms until you are back to the beginning.
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16) TRX Chin up one arm
Start with your knees bent with your body leaning back. Bend your arm until your chin and body raises up. When your chin is above the TRX grips return to the start position by slowly lowering your body. Make sure your legs do not assist in the movement.
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17) Chin ups
Start with your knees bent and your body leaned back. Bend your arms to raise your bosy and then carefylly lower your body to the the start position.
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18) TRX row
Start with your body in a hyper extended position and arms straight. Pull your body upwards with your arms and then lower your body back down.
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19) Single arm body row
One of the best suspension trainer exercises for your back. Pull your body up as high as you can with one arm and then slowly lower yourself back to the start position.
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20) TRX Bicep curl
This is one of the most intense of tje suspension trainer exercises for the arms. Lean your body back and extend your arm to start. Bend your arms but maintain your elbow position as high as you can in order to keep the work on your bicep muscles.
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21) Tricep extension
Start with your arms in a bent position. While maintaining high elbows extend your arms until straight to complete one rep.
Creating Your TRX Workout Routine
Choose 5 exercises from the 21 exercises I’ve included in this article. Remember to engage your core throughout the workout.
Keeping your core engaged is essential to helping you stabilise your body throughout your training session.
Try to choose exercises for the whole body to get a full-body workout. There are 3 levels of difficulty, which are:
- Beginner
- Intermediate
- Advanced
You will complete more repetitions and have less rest if you choose a more advanced level.
Try this effective trx workout I have designed as an example
Remember to choose your level, and follow the guide in this table below:
| Format for TRX workout | |||
| Reps | Rest (seconds) | Circuits | |
| Beginner | 10 | 60 | 3 |
| Intermediate | 20 | 45 | 4 |
| Advanced | 30 | 30 | 3 |
Full TRX Workout
1) TRX Jack Knife
2) TRX row
3) TRX Squat
4) TRX chest press
5) TRX Hamstring curl
I hope you have enjoyed this article. Which exercise did you find the hardest? Let me know in the comments. My favourite is the hamstring curl as you really feel the burn and it lets you know exactly which muscle it is targeting.
If you want to get lean, and eat better so that you can transform your body let me help you by trying my online personal training course. I am a qualified personal trainer and weight loss coach and my program will give you the accountability and help you develop the habits you need to transform your body.
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