The TRX continues to be one of my favorite pieces of equipment. Regardless of the exercise, your core is the foundation to all TRX exercises. These six moves will improve core strength and endurance while simultaneously targeting the upper and lower body.
Single arm reach and row: With one strap pulled tightly in your right hand, sit back onto your heels, with your glutes one inch off the floor. Extend your left arm back at a diagonal angle. As you begin to push off your heels, start to row your right arm in towards your torso. As you continue to pull yourself up, rotate your left arm across your torso and reach for the highest part of the strap. Lower yourself back down by straightening your right arm, dropping your hips and rotating your left arm back to the floor. Repeat the movement for 12-15 repetitions on this side before switching to the other arm.
Alternating step with chest fly: Hold the handles with your arms straight, slightly in front of your body. Gently step forward onto one leg while opening your arms to a “U” shape. You should feel a nice stretch in your chest. Engage the muscles of the chest and shoulders as you pull/sweep your arm back together. You will lightly push off your leg as you pull your arms together. Step forward with the other leg and repeat the fly. * While this might look like a lunge/leg exercise, it’s not. It’s 95% chest and 5% legs. Perform 12-15 repetitions.
Squat with “V” arms: Slide your hands into the cradles of the strap. The cradles should be firmly pressing against the top of your hands. Stand up straight and pull your arms into a “V”. Try to get your biceps back towards your ears, so that when looking forward, you don’t see the straps. Keep tension on your straps, thus turning on your back muscles. Maintain that tension as you squat down into an imaginary chair. Push through your heels to stand up. Continue to keep your spine straight as you squat down and up. Perform 12-15 repetitions.
Static squat with bicep curls: With the straps tight in your hands, rotate your palms up. Keep you back straight and squat, as if you’re sitting in a chair. Hold the chair position, keep your elbows in front of your torso, and pull your lower arms towards your shoulders. Repeat the bicep curl while holding the squat for 12-15 repetitions.
Roll out: Kneel directly under the anchor point. The straps should be long; just below your hips. Keep your body straight like a board as you start to move your shoulders and arms forward. Stretch your arms out as far as you can while making sure to not hinge or collapse at your hips. Engage the muscles in your back (lats) as your pull your arms back towards your hips. Perform 12-15 repetitions.
Muscle up: Place both hands on the handles, knuckles facing forward. Straighten your arms, pull the straps tight and drop your hips one inch off the floor. Start to generate movement by pressing into your heels, but then quickly move that energy into your back as you start to pull yourself up through the straps. Once you feel yourself approaching the top, quickly press your arm straight down to engage your triceps. To reverse the exercise, pull your lower arms back up towards your shoulders, straight your arms and lower your hips back towards the floor. * If you find yourself stepping forward as your complete the tricep press down, start the exercise with your feet closer to the anchor. Complete 12-15 repetitions.
For a full body strength training workout, complete 2-3 sets of these six exercises.