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What Is TRX? Plus TRX Workout Plan

The TRX, also known as Total Resistance Exercise, is a type of suspension training that uses a system of ropes and straps to enable you to perform various exercises that target different muscle groups. For a TRX workout, the TRX suspension trainer is required. It is made up of adjustable straps and handles that can be anchored to a sturdy object such as a door, a tree, or a pole. By adjusting the position of the straps and handles, you can change the resistance and difficulty of each exercise. 

A full-body workout with the TRX can be adapted to different fitness levels and goals, from beginners to advanced athletes. Some of the exercises that can be performed with the TRX system include push-ups, pull-ups, squats, lunges, and planks, among others. Nowadays it is very popular because it is a functional training that helps to improve strength, flexibility, balance, and core stability. It can be done anywhere, anytime, making it a convenient option for you to stay active and fit without the need for expensive gym equipment.

Who Founded TRX?

Going back to the 90s, a former Navy SEA, Randy Hetrick invented and designed this suspension trainer. As he wanted to maintain his physical condition while on deployment, he created a prototype by using a Jiu-Jitsu belt and a parachute webbing to construct this. Later on, other SEALs on his team even requested him to make their own sets of straps. The design is based on research from the military, pro sports, and academic institutions, and the TRX team’s experience with athletes, coaches, trainers, first responders, subject matter experts, professors, and service members.

The Benefits of TRX Exercises

With the TRX you train with your body weight only. As it is a low-impact training tool, it reduces the risk of injury or aggravating pre-existing injuries. It is a safer way of training than weighted training, as you do not carry additional weight with the exercise and use gravity as resistance.

The major benefit is that it builds not only strength and a good core but also balance, coordination, flexibility, and joint stability. Exercising with the TRX engages and stabilizes the core muscles and will improve your overall core fitness. Therefore it can be used to achieve any fitness goal, such as building strength, losing fat, improving endurance, or flexibility. You can adjust the resistance easily which makes it suitable for everyone and for all fitness levels. The usage is limitless and it is easily portable. You can place and attach it to bars, doorframes, or even on a branch of a tree – basically anywhere with an anchor point, and adjust the straps for an easy setup in any location, making it convenient for home or travel use.

The Equipment used in TRX

The equipment consists of two critical pieces for every TRX workout: The TRX suspension trainer and an anchor.

The door anchor and suspension anchor are the two options for beginners to fasten the TRX in a secure way. A perfect space to work out would be at least 8 ft long by 6 ft wide to maximize your workout and able to create diversified training.

The door anchor is tossed over any hinged door and clipped with the suspension trainer carabiner through the loop. Before starting, test and try it to ensure it is well attached and will not slip. 

The suspension anchor is a long yellow/black strap and can be wrapped around a basketball pole, a tree trunk, or an exposed beam. Hereby clip the carabiner on the suspension trainer to the bottom anchor loop of the suspension anchor just below the TRX badge. The ideal is when the bottom of the suspension anchor hangs at about six feet from the ground and we recommend using a TRX Xtender if the anchor point is either taller or wider than expected.

Before using it make sure to always weight-test the TRX by pulling hard on it.

Furthermore, there are also two other pieces of training equipment to add to your training routine: 

The TRX rip trainer is a long, flexible bar with resistance bands attached to each end and is used to perform rotational exercises that engage the core muscles. The other one is the TRX medicine ball which is a weighted ball that can be used to add resistance to your exercises, as it is designed to be used with the suspension trainer.

How to use

Based on your stance and the angle to the anchor point the exercises are going to be different in their challenge. For example, walking closer to the anchor point makes an exercise easier for you, while stepping away makes it harder. The steeper the angle, the greater the challenge. Start by adjusting the TRX to an appropriate height for your exercise. Hereby the TRX should be hanging from an anchor point.

Adjusting the strap

The suspension trainer straps have a barrel lock adjuster and a tab to adjust their length. Therefore if you choose to shorten the straps, tilt the adjuster towards you and pull up on the tab. However to lengthen the straps, flip the adjuster towards you and pull it down while holding it open, so the barrel lock adjuster should be fully open when adjusting the straps.

Execution

To get into position, hold onto the handles and lean back. Your body should be at an angle with your feet still on the ground. When you perform your chosen exercise, maintain your body’s alignment and stability by engaging your core muscles throughout the exercise. You can always adjust your body position or the TRX height and length to increase or decrease the level of difficulty. Remember to control your movements and breathe regularly while performing the exercises. Return to a standing position when you finish your exercise. 

It is important to note that, if you use the TRX for the first time, it can be quite challenging for you. Therefore we recommend you: start with basic exercises and gradually increase the intensity as your strength and proficiency improve. Follow a proper form to avoid injury and also consider consulting with a certified personal trainer or taking a TRX-specific class to learn the proper technique and get the most out of your workout.

TRX Workout Plan for Beginners

We prepared for you this TRX workout plan which includes 6 different exercises. Each exercise is done for 30 seconds and followed by 1 minute of rest. The workout is a HIIT/circuit training that builds functional strength, and improves your cardiovascular fitness, and muscular endurance.

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The Workout

  • TRX Squats: Stand facing the TRX, holding the handles with your palms facing inwards. Lean back slightly, keeping your arms straight and your feet hip-width apart. Bend your knees and lower your body into a squat, then press back up to the starting position. 30 seconds exercise, followed by 1 minute of rest.
  • TRX Chest Press:  Face away from the anchor point, holding the handles with your palms facing down. Lean forward slightly, keeping your arms extended in front of you. Lower your body towards the handles, bending your elbows and bringing your hands towards your chest. Push back up to the starting position. 30 seconds exercise, followed by 1 minute of rest.
  • TRX Bicep Curls: Set up the TRX straps at mid-length and adjust the height so that the handles are about chest height. Stand facing the anchor point and grab the handles with an underhand grip (palms facing up). Lean back slightly, keeping your body in a straight line from your head to your heels. Engage your bicep muscles and bend your elbows, bringing your hands towards your shoulders. Keep your elbows close to your body and your shoulders down and back. Slowly lower your hands back to the starting position.  30 seconds exercise, followed by 1 minute of rest.
  • TRX Row: Hold the TRX handles with your palms facing inwards, facing the anchor point. Lean back until your body is at a 45-degree angle, with your arms extended in front of you. Pull your body towards the handles, keeping your elbows close to your sides, then lower back down to the starting position.  30 seconds exercise, followed by 1 minute of rest.
  • TRX Mountain Climbers: Set up the TRX straps at mid-length and adjust the height so that the handles are about 2-3 inches off the ground. Facing away from the anchor point, place your feet in the handles with the tops of your feet facing down. From there get into a plank position with your hands directly under your shoulders and your body in a straight line from your head to your heels. Engage your core and lift your right knee up towards your chest, while keeping your left leg straight and stable. Return your right foot to the starting position and immediately repeat the movement with your left leg, bringing your left knee up towards your chest. Continue alternating legs in a quick, fluid motion, as if you are running in place while holding a plank position.  30 seconds exercise, followed by 1 minute of rest.
  • TRX Good Mornings: Set up the TRX straps at mid-length and adjust the height so that the handles are about waist height. Stand facing away from the anchor point and grab the handles with both hands. Walk forward to create tension in the straps, then step your feet shoulder-width apart. Keeping your legs straight, hinge forward at the hips, lowering your torso towards the ground. Allow your arms to reach overhead, keeping your head and neck in a neutral position. Once you feel a stretch in your hamstrings, engage your glutes and hamstrings to return to the starting position.  30 seconds exercise, followed by 1 minute of rest.

Repeat the full circuit 2-3 times for a full workout.

As you become stronger and more comfortable with the movements, you can increase the number of reps or time for each exercise or add more challenging variations, for example, you could add a weight vest to add additional weight – which we only recommend if you are familiar with the TRX and the exercises already. It is important to maintain proper form and technique throughout the workout to prevent injury and get the most out of each exercise.

TRX workout plan for experts

For anyone who is already familiar with the TRX and is keeping it up, we created a workout routine with some challenges. 

You can find the routine here.  The number of sets and reps recommended for each are as followed:

We start with a WARM-UP.

Any warm-up routine with aerobic exercises and dynamic stretching will do.

And will follow with targeting the LOWER BODY:

For each exercise, we do a set of 3 with 10-12 repetitions and 30 seconds of rest in between each set.

  • TRX Squats: Stand facing the TRX, holding the handles with your palms facing inwards. Lean back slightly, keeping your arms straight and your feet hip-width apart. Bend your knees and lower your body into a squat, then press back up to the starting position. 
  • TRX lateral to curtsy lunges: Take a step to the right and perform a lateral lunge, keeping your left foot planted on the ground. Push off your right foot to return to the starting position. Next, step your left foot behind your right foot and perform a curtsy lunge. Push off your left foot to return to the starting position. Repeat the lateral lunge and curtsy lunge sequence on the other side. Continue to alternate sides for a set number of reps or a set amount of time. 
  • TRX Hamstring Curls: Lie down on your back with your feet in the foot cradles of the TRX suspension trainer. Lift your hips off the ground so that your body is in a straight line from your shoulders to your feet. Keeping your hips lifted, pull your heels towards your glutes, bend your knees, and contract your hamstrings. Hold for a second or two at the top of the movement, then slowly lower your legs back down to the starting position.

Upper Body

For each exercise, we do a set of 3 with 10-12 repetitions and 30 seconds of rest in between each set.

  • TRX chest press:  Face away from the anchor point, holding the handles with your palms facing down. Lean forward slightly, keeping your arms extended in front of you. Lower your body towards the handles, bending your elbows and bringing your hands towards your chest. Push back up to the starting position.
  • Low row: Start by facing the TRX anchor point and holding the handles with an overhand grip. Walk your feet forward so that you are leaning back with your arms extended in front of you. Keep your body in a straight line from your heels to your head, engaging your core muscles to maintain stability. Pull your body towards the handles by squeezing your shoulder blades together and bending your elbows. Lower your body back down to the starting position, keeping your arms extended and your back straight. 
  • Triceps extension: Start by facing the TRX anchor point and grabbing the handles with an overhand grip. Walk your feet forward until you are leaning forward with your arms fully extended and your hands directly above your shoulders. Bend your elbows, lowering your body towards the ground while keeping your upper arms parallel to the floor. Extend your elbows, pushing your body back up to the starting position. 

Core

For each exercise, we do a set of 3 with 10-12 repetitions and 30 seconds of rest in between each set.

  • Push-ups: Start by facing away from the TRX anchor point and grabbing the handles with an overhand grip. Walk your feet back until you are in a plank position with your arms straight and your hands directly under your shoulders. Keeping your core engaged and your body in a straight line, lower your chest towards the ground by bending your elbows. Push back up to the starting position, extending your arms fully.
  • Alligators: Start by standing facing the TRX anchor point with your feet shoulder-width apart. Lean forward and grasp the TRX handles with an overhand grip, keeping your arms straight and your body in a straight line. Walk your feet back until your body is at a 45-degree angle to the ground, with your arms fully extended. From this position, bring one elbow up to your side while keeping the other arm straight. At the same time, lift the opposite knee towards your elbow. Return to the starting position and repeat on the other side. If you want to make this exercise more challenging, you can perform the alligators more quickly or add a push-up at the end of each rep.
  • Pikes: Start in a plank position with your feet in the TRX straps and your hands on the ground. From there, bring your hips up towards the ceiling while keeping your legs straight, pulling the straps towards your feet as you go. This movement should bring your body into a pike position, with your butt in the air and your head between your arms. Come back down to the plank position by lowering yourself back, using your core muscles to control the movement. 
  • TRX Plank: Facing the ground, place your feet in the TRX handles and get into a plank position with your arms straight and your shoulders over your wrists. Hold here for 30-60 seconds.

The Takeaway

Let’s sum it all up for you: 

The TRX is a form of suspension training that uses bodyweight exercises to build strength, balance, flexibility, and core stability. The exercises are low-impact, adjustable, and suitable for all fitness levels, so it makes it a safe and effective workout option. It is a versatile and efficient workout method – suitable for anyone looking to achieve their individual fitness goal. 

As it is easily portable, it can be used at home or while traveling. For first starters, we recommend workout plans for beginners that target the lower body, upper body, and core, promoting functional strength, cardiovascular fitness, and muscular endurance. There are also experts who offer a range of exercises to provide you with more ideas on how to you use your TRX and vary your workout routine. 

We hope you enjoyed reading our crash course on the TRX and can take great benefit of its use. 

For more workout plans and links

Additionally, we prepared some workout material for you, targeting the main muscle groups for the best results: 

Robert James
Researcher and Fact Checker at The Fitness Tribe | + posts

Robert is a senior researcher and fact-checker at The Fitness Tribe. He holds a Bachelor of Science (BS), Food Science and Technology from the university of Santo Tomas. He's our expert in all things nutrition and fitness.

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