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The Ultimate TRX Total-Body Workout

Perform the following exercises one after the other with about 30-45 seconds rest between each exercise. Start with one round and then work your way up to three rounds of 30-45 seconds while minimizing the transition time between exercises to increase the cardiovascular challenge.

Total Time: up to 45 minutes

You will need: TRX

1. TRX Plank

A.

Kneel on hands and knees, facing away from a TRX with feet in foot cradles.

B.

Extend body into a pushup position with hands directly under shoulders. Squeeze core and glutes, and focus on keeping shoulders, hips, knees, and ankles aligned.

2. TRX Side Plank

A.

Lie on side with feet in the foot cradles of TRX and heel of top foot touching toe of bottom foot.

B.

Squeeze core and glutes to lift hips up, keeping shoulders over arm. Lower hips to the ground to return to starting position.

3. TRX Overhead Squat

A.

Stand facing TRX with hands extended overhead in loops, pulling back so that there is tension on the straps. With feet shoulder-width apart and hands still overhead, squat down until thighs are parallel with the ground.

4. TRX Low Row

A.

Stand facing the anchor point of a TRX while holding onto the handles and lean back, keeping tension on the straps.

B.

Using back muscles, row body up until hands are on sides of chest. Brace core and try to move entire body in one controlled movement.

5. TRX Chest Press

A.

Stand facing away from the anchor point of a TRX with hands gripping the handles straight out in front of body, aligned with shoulders.

B.

Bend elbows to lower body under control (as if doing a pushup) until hands are next to ribs. Then extend arms straight out in front of chest to drive the handles back out to starting position.

6. TRX Hamstring Curl

A.

Lie faceup with heels in the foot cradles of a TRX, legs extended. Lift hips so body is aligned from shoulders to heels. Bend knees, pulling the handles toward you. Extend legs back to starting position.

7. TRX Crunch

A.

Face away from a TRX in a plank position with feet in the foot cradles.

B.

Crunch knees into chest and lift hips. Straighten legs to return to starting position.

8. TRX Crossing Balance Lunge

A.

Stand facing the anchor point of a TRX and hold the handles with palms facing each other. Lift leg leg so thigh is parallel with the ground and knee is bent to 90 degrees.

B.

Drive left leg back and lunge down until right thigh is parallel with the ground and left knee lines up with right knee. Drive through right heel and squeeze glutes to stand up.

9. TRX Balance Lunge

A.

Stand facing the anchor point of a TRX and hold handles with palms facing each other. Lift left leg so thigh is parallel with ground and knee is bent to 90 degrees.

B.

Drive left leg back and lunge down until right thigh is parallel with the ground. Drive through right heel and squeeze glutes to stand up.

10. TRX Sprinter Start

A.

Stand facing away from the anchor point of a TRX holding handles with hands next to chest and the straps under arms. Walk feet back until body is at a 45-degree angle.

B.

Reach back with left leg until right leg is bent at a 90-degree angle. Drive through ball of right foot to return to starting position.

11. TRX Hamstring Curl to Hip Press

A.

Lie faceup with heels in the foot cradles of a TRX. Lift hips so body is aligned from shoulders to heels.

B.

Bend knees, pulling the handles toward buttocks until heels are under knees.

C.

Drive hips up until knees, hips, and shoulders are aligned. To return to starting position, first lower hips, then extend legs.