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Trainers' Favorite TRX Exercises

Trainers' Favorite TRX Exercises

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Interested in adding variety to your workout routine? Fifteen of the country’s top trainers share their favorite TRX exercises that’ll challenge your fitness and strengthen your entire body using one of the most popular and versatile pieces of exercise equipment. 

RELATED: TRX Workout: 7 Moves to Erase Every Bulge

TRX Suspended Knee Tucks

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“This full-body exercise is one of my favorites as it focuses on strength and stability of the abdominal muscles, hip flexors and shoulder girdle,” shares Tiffani Bachus, personal trainer, registered dietitian and fitness magazine cover model.

A. Place feet into foot cradles so tops of feet face the floor. Position hands below the shoulders and press up into a plank position.

B. Keeping core engaged, bend knees and hips to torso, allowing the hips to lift and spine to flex. With control, slowly return to starting position.

Atomic Push-Up

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“This exercise engages your entire body, from your toes to your nose. Plus it delivers a huge core and upper-body workout,” says Randy Hetrick, Founder and CEO of TRX.

A. With straps position at mid-calf, place feet into cradles and press up into plank position, aligning hands below shoulders.

B. While maintaining a solid core, lower chest just above the ground bending the elbows, then push back up to starting position.

Gliding Plank

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“This is my favorite exercise because it turns on so many muscles. You'll feel it in your shoulders, triceps, glutes and abdominals, as the TRX brings in the element of instability which increases the overall demand on the midsection,” says Angel Chelik, founder of WorkBetter Wellness, a San Diego-based company that provides online workouts, nutritional guidance and personal development coaching to local businesses.

A. With straps approximately 1 foot off the ground kneel and place your feet in straps directly under the anchor point. Position forearms on the ground directly under your shoulders and lift one knee at a time coming to a plank position.

B. Inhale and glide forward, aiming to shift head just past hands. Exhale, and glide backward, ending with head behind hands. Continue to glide back and forth, keep your shoulders and hips square and prevent your low back from arching.

RELATED: 9-Minute Power Plank Workout

Suspended Lunge

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“By suspending your rear foot in the TRX it turns the tried-and-true lunge into a test of stability, mobility, strength and balance that you won’t get from resting your rear foot on a stable object,” shares Dan McDonogh, senior manager of group training and development for TRX.

A. With the handles at mid-calf, stand facing away from the TRX on the left foot with the right foot in both foot cradles.

B. Lunge down and drive your suspended foot back until your front knee is at 90 degrees, keeping eyes forward the entire time.. Drive through your heel to stand back up.

TRX Burpee

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“This exercise takes the traditional burpee to another level. It challenges strength, balance, coordination, and will increase your heart rate all at the same time,” shares Doug Balzarini, fitness professional and founder of DB Strength.

A. From a standing single-leg suspended position, drop down into a pushup.

B. When kicking the stance leg back, try to keep the foot off the ground. To stand back up, complete a pushup, then drive that stance leg knee up towards the chest, put that foot on the ground and stand up tall while maintaining your balance.

Hip Press

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“Many people make the mistake of only focusing on what they can see in the mirror, however this exercise challenges the core while also strengthening the backside of your body,” says Chris Frankel, director of programming for TRX.

A. Lie on your back with heels in foot cradles and knees bent 90 degrees.

B. Drive heels into the foot cradles and lift hips until knees, hips and shoulders are all in line. Return to starting position by lowering hips with control, keeping knees over hips.

RELATED: Lower-Body HIIT Workout

Triple Threat (Pike-Push-Plank)

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“I’m a multi-tasker at heart who loves a challenge, especially one that delivers results. This is one move that hits three key areas, the glutes, core, and shoulders, all of which are critical to functional living,” shares Beth Jordan, certified personal trainer and owner of Beth’s Boot Camp in Jacksonville Beach, FL.

A. Begin on hands and knees with TRX fully lengthened, feet in straps.

B. Draw arms inline with shoulders and lift your hips up with straight legs coming into a pike position, keeping the core engaged.

C. Transition slowly, lowering down into a triceps push-up.

D. Press up to the top of the push-up and transition into a side plank. Return back to the beginning tabletop position.

"Drop the Bucket" Squat and Row

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“I love this exercise because it not only works on both lower & upper body strength, it also infuses some awesome hip mobility into the movement,” says Todd Durkin, owner of Fitness Quest 10 and author of The IMPACT Body Plan.

A. Stand facing the TRX, grasping one handle in each hand. Hinge at the hips and bend the knees dropping into a squat, allowing arms to extend fully, keeping core engaged throughout the movement.

 

B. Pull back up to standing position, performing a row at the top of the movement, drawing the elbows straight back alongside the body while guiding the handles to the chest. Re-extend the arms and return to starting position before repeating the sequence.

TRX-BOSU Pikes

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“This move is one of my favorites because it involves a variety of muscles and adding in the BOSU provides another stability dynamic to help challenge the muscles and increase strength,” shares Mike Z. Robinson, personal trainer and owner of MZR Fitness.

A. In a kneeling position place feet in the cradles and position hands on BOSU shoulder-width distance apart, pressing up into a plank position with arms and legs extended.

B. Without bending the knees, draw toes in towards hands performing a pike. Slowly re-extend back into starting position.

Side Arm Plank with Torso Rotation

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“This move includes balance, core, stability, strength and rotation -perfect for the year round surfing and golfing in South Florida,” says Franklin Antoian, certified golf fitness instructor and online trainer at iBodyFit.com.

A. Face TRX and grasp both handles with left hand. Raise right arm out in front of you slightly higher than 90 degrees.


B. Keeping legs and hips as stationary as possible, slowly turn upper body to the right. Lean back and down, using left arm to support your entire body weight. Reverse the movement and return to starting position.

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TRX Squat

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“Since I primarily work with clients that need to lose 100 lbs. or more, I often incorporate this move into my training sessions as it’s a great functional, scalable exercise that suits all fitness levels and provides the most benefits the least amount of risk,” says Lee Jordan, certified health coach and creator of “30 Seconds to Victory,” a physician-endorsed program.

A. With the straps at mid length, stand with feet hip-width distance apart facing the TRX, grasping one handle in each hand.

B. Hinge hips and bend knees, lowering to a squat position as if sitting in a chair. Keep core engaged, using the suspension trainer for balance and to improve your range of motion. With control, slowly rise to starting position.

Power Pull

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“This move looks simple but it strengthens all of your pulling muscles plus core muscles that control rotation,” shares Fraser Quelch, head of training for TRX.

A. With the TRX adjusted to mid-length, stand facing the suspension trainer grasping one handle with left hand next to your chest.

B. In a circular motion, rotate your right arm toward the ground and extend left arm, keeping hips squared. Pull yourself up with your left arm while rotating back toward the TRX until your right hand is touching the suspension trainer.

Leg Curls

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“I love this exercise because it targets the hamstrings, and area of the body which us women are always trying to work on. Plus you get the added bonus of using your core too,” shares Chris Freytag, certified health coach and founder of Get Healthy U.

A. Lie on floor with heels in foot cradles, positioned just below the anchor point. With arms extended by sides, engage the glutes and lift lower back a few inches off the floor.

B. Bend knees drawing heels toward glutes, lifting hips a few inches higher at the end range of motion. Reverse the movement and return to starting position.

TRX Box Rows

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“I love this move because it challenges the pull/row movement directly under gravity and requires stabilizing the core and lower body while finding strength in the upper body,” shares Elizabeth Kovar, master trainer for the American Council on Exercise.

A. With the TRX straps shortened hold one handle in each hand and situate the body into a “box” position with chest directly under the handles with soft bend at the elbows.

B. Stabilize core and pull body toward handles. Slowly lower and repeat the motion.

RELATED: At-Home TRX Core Workout

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