This TRX Workout Strengthens Your Entire Body at Once—and It Only Takes 10 Minutes

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Bored of dumbbells and kettlebells? Give suspension training a go.

Have you ever been at the gym and seen two yellow and black straps hanging from an anchor point and thought, “What is that and how do I use it?” If so, you’re not alone.

Those straps are TRX suspension trainers, and they’re a piece of equipment you should consider adding to your fitness routine.

“[It’s] a piece of equipment that is used for bodyweight training,” says Miguel Vargas, TRX training and development manager. “You can train anywhere, at any time, and it doesn’t matter what fitness level you’re at. It’s a great tool to have in your toolbox.”

Because the TRX trainer is set from an anchor point, it allows you to suspend your body in space. This requires you to use your core for all TRX workout movements.

“[TRX] is all core all the time. With suspension training, you aren’t just sitting on a bench. You aren’t stable, so there’s this unstable environment and this increased challenge of proprioception—the ability to sense where your body is positioned in space—as you’re performing these exercises.”

“You can train anywhere, at any time, and it doesn’t matter what fitness level you’re at. It’s a great tool to have in your toolbox.” —Miguel Vargas, TRX training and development manager

The TRX suspension trainer can also increase your range of motion, help you to train unilaterally (using one arm or one leg at a time), and you can adjust the difficulty of your workout simply by stepping closer or further from the anchor point (stepping closer makes the move harder and stepping farther away makes the move easier).

“You can work on balance, stability, and strength, no matter your fitness level, and find something where the suspension trainer is going to work for you,” Vargas says.

Try this full-body TRX workout that’ll challenge your strength and stability. You can do this workout or even add some exercises from the TRX app to create something of your own. There are also video tutorials on the app with coaches who can show you how to properly get into the straps and help you perfect your form.

If you don’t have a TRX system at your gym, you can also purchase an at-home system that can be anchored using a door. (We love this TRX set from Amazon!)

1. TRX squat row

Person demonstrating a TRX squat row
Photo: TRX
  1. Face the TRX anchor point and stand with your feet hip-width apart, holding a TRX handle in each hand, palms facing in toward each other.
  2. Walk your feet toward the anchor point and lean back slightly.
  3. Slowly bend your knees as you push your hips back to lower toward the floor as far as comfortable.
  4. Push through your feet to return to the starting position.
  5. Bend your elbows and pull your hands to your chest.
  6. Extend your arms to return to the starting position. That’s one rep.
  7. Repeat for 20 reps.

2. TRX atomic push-up

Person demonstrating TRX atomic push-up as part of a TRX workout
Photo: TRX
  1. Place your feet into the cloth stirrups of the TRX suspension trainer, facing away from the anchor point.
  2. Place both hands on the floor underneath your shoulders and lift your knees off of the floor simultaneously. Your body should be in a straight line from your head to your heels.
  3. Bend your elbows and lower your chest to the floor.
  4. Press into your palms and push the floor away from you to lift your chest up off of the floor.
  5. Bend your knees to drive them in toward your chest.
  6. Straighten your legs. That’s one rep.
  7. Repeat for 12 reps
TIP

This is a more advanced exercise, so to modify, you can place your knees back on the floor between every rep.

3. TRX hamstring curl

Person demonstrating TRX hamstring curl as part of a TRX workout
Photo: TRX
  1. Lie flat on your back facing the anchor point with your arms extended down by your sides.
  2. Place the heels of your feet in the cloth stirrups of the TRX suspension trainer.
  3. Press your heels into the stirrups and squeeze your core and glutes to lift your hips up a few inches off of the floor.
  4. Bend your knees and pull your heels in toward your glutes.
  5. Straighten your legs. That’s one rep.
  6. Repeat for 12 reps.

4. TRX chest press

Person demonstrating TRX chest press as part of a TRX workout
Photo: TRX
  1. Face the TRX anchor point and stand with your feet hip-width apart, holding a TRX handle in each hand, palms facing the ground.
  2. Step your feet toward the anchor point with your arms in front of you.
  3. Angle your arms down about 45 degrees.
  4. Keeping your body in a straight line, bend your elbows, bringing your chest to your hands.
  5. Push into the handles and straighten your arms to return to the top of the press. That’s one rep.
  6. Repeat for 12 reps.
TIP

This move is essentially a push-up using the TRX trainer. You can also stagger one foot forward for less of a challenge.

5. TRX cross-balance lunge

Person demonstrating TRX cross-balance lunge as part of TRX workout
Photo: TRX
  1. Face the TRX anchor point and stand with your feet hip-width apart, holding a TRX handle in each hand, palms facing in toward each other.
  2. Lift your right leg up to a 90-degree angle then reach it back around your left leg at a diagonal 45-degree angle, lining up your right knee behind your left heel. Hover your right knee about one inch above the floor.
  3. Simultaneously bend your left knee at a 90-degree angle, driving your left foot into the floor.
  4. Squeeze your glutes to return to the starting position. That’s one rep.
  5. Complete six reps on each leg.

6. Y-fly

Person demonstrating TRX Y-fly as part of a TRX workout
Photo: TRX
  1. Face the TRX anchor point and stand with your feet hip-width apart, holding a TRX handle in each hand, palms facing in toward each other.
  2. Lean away from the anchor point and onto your heels with your arms straight.
  3. Keeping your arms straight, pull your body up by lifting your arms into a “Y” shape.
  4. Release back down to the starting position. That’s one rep.
  5. Repeat for 12 reps.
TIP

You can modify this move by staggering your feet.

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