18 TRX Workouts – Full-Body Exercises For A Strong And Toned Body

If you want to take your fitness to the next level, you MUST get a TRX. Don’t confuse it with a T-Rex! While both can get you ripped, a portable TRX suspension band can fit in your gym bag (and keep you alive!). Developed by U.S. Navy SEAL, Randy Hetrick in 1997, today, TRX is THE MOST popular fitness system. And that’s because anyone can use a TRX band to improve their strength, balance, and cardiovascular health (1). This article lists 18 best full-body TRX workouts. But first, you need to understand what happens to your body when you start using TRX.

What Happens To Your Body When You Start Using TRX?

When you start using TRX, your core strength (all parts of your body except your limbs) increases tenfold. Even when you do arm strengthening, the suspension and the gravitational pull provide resistance and engage your core muscles. This, in turn, improves your agility, flexibility, and balance. By the end of a 60-minute TRX session, you will be sweating and feel energized.

Moreover, exercising with TRX does not feel like punishment. It feels like play, and you will enjoy every minute of the session. All you have to do is find a door/basketball hoop or any secure spot to anchor your TRX band. Now, let’s get started with a power-packed TRX training session.

Warm-up

• Neck tilts (clockwise and anticlockwise) – 1 set of 10 reps
• Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Wrist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Waist rotations (clockwise and anticlockwise) – 1 set of 10 reps
• Side lunges (right and left) – 1 set of 10 reps
• Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
• Jumping jacks – 1 set of 10 reps

TRX Abs Exercises

1. TRX Plank

Target – Abs, glutes, shoulders, and biceps.

How To Do

1. Place both feet in TRX loops, and place both hands flat on the floor, so you are in a push-up position.
2. Sit on the floor. Your legs should be near the TRX handles.
3. Cross your right leg over your left and put your right foot in the left TRX loop.
4. In the same sitting pose, put your left foot in the right TRX loop. As you do so, turn your body so that you face the floor. Support your body by placing both the palms flat on the floor.
5. Hold your core tight. Make sure your elbows are right below your shoulders, and your neck, spine, and hips are in the same line.
6. Hold this pose for 30 seconds. Flex your knees and rest them on the floor for 10 seconds.
7. Repeat.

Sets And Reps

3 sets of 30 seconds hold

2. TRX Pike

Target – Abs, glutes, lower back, and shoulders.

How To Do

1. Place both feet in TRX loops, and place both hands flat on the floor, so you are in a push-up position,
2. Sit on the floor. Your legs should be near the TRX handles.
3. Cross your right leg over your left leg and put your right foot in the left TRX loop.
4. In the same sitting pose, put your left foot in the right TRX loop. As you do so, turn your body so that you face the floor. Support your body by placing both your palms flat on the floor.
5. Hold your core tight, and make sure your elbows are right below your shoulders, and your neck, spine, and hips are in the same line.
6. Now, imagine you have a string attached to your belly, and someone is pulling it up. Push your hips up toward the ceiling, but keep your head close to your fists.
7. Hold this pose for 3 seconds and then go back to the plank pose.

Sets And Reps

3 sets of 7 reps

3. TRX Side Plank

Target – Abs, obliques, glutes, and shoulders.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym. The handles of the TRX band should be about 8 inches above the floor.
2. Sit on the floor. Your legs should be near the TRX handles.
3. Turn your body to the left so that your right leg is on top of the left one.
4. Place your left foot in the TRX loop and right leg on top of the left one. Keep your right leg above your left leg.
5. Keep your left elbow flexed and your forearms straight out toward the front on the floor.
6. Make sure your left elbow is right below your left shoulder.
7. Raise your right arm or place it on your waist.
8. Push your hips up so that your spine, neck, and legs are in a straight line.
9. Hold this pose for 30 seconds before lowering your body back to the floor.

Sets And Reps

3 sets of 30 seconds hold

4. TRX Sit-ups

Target – Abs, glutes, lower back, quads, and hamstrings.

How To Do

1. Sit facing the TRX band. Flex your knees, and place your feet flat on the floor. Let the TRX handles dangle right beside your knees.
2. Secure each heel in the respective TRX handle’s loop and lie down. Push your legs back so that they are straight. Extend your arms above your head. This is the starting position.
3. Push your upper body up and sit upright. Flex your knees so that your thighs and shins are at 90 degrees to each other, and let your hands touch the sides of your heels.
4. Go back down to the starting position and repeat.

Sets And Reps

3 sets of 10 reps

5. TRX Knee Tucks

Target – Lower abs, glutes, lower back, quads, hamstrings, and shoulders.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym. The handles of the band should be about 8 inches above the floor.
2. Sit on the floor. Your legs should be near the TRX handles.
3. Cross your right leg over your left, and put your right foot in the left TRX loop.
4. In the same sitting pose, put your left foot in the right TRX loop. As you do so, turn your body so that you face the floor. Support your body by placing both palms flat on the floor. This plank position is your starting position.
5. Without crunching your upper body, flex both your knees and tuck them in or bring them close to your chest.
6. Inhale and extend your legs back to the starting position.

Sets And Reps

3 sets of 10 reps

TRX Lower Body Exercises

6. TRX One-Legged Squats

Target – Glutes lower back, quads, hamstrings, and abs.

How To Do

1. Hold a TRX handle in each hand and stand facing the TRX band. Keep your legs shoulder-width apart, back straight, and core engaged.
2. Lift your left leg off the floor and bend your left knee slightly.
3. Keeping your back straight, flex your right knee, lower your body, and get into a sitting pose. Your left knee should be extended in front of you.
4. Get back up and repeat.
5. Do the same by keeping your right leg straight.

Sets And Reps

3 sets of 7 reps

7. TRX Back Lunges

Target – Quads, hamstrings, glutes, lower back, and abs.

How To Do

1. Hold the TRX handles and stand facing the band. Your legs should be shoulder-width apart, back straight, and core engaged.
2. Take a step back with your right leg and lower your body straight to the floor. Make sure your thighs and shins are at 90 degrees with each other.
3. Get back up and put your right foot beside your left.
4. Take a step back with your left leg and lower your body.

Sets And Reps

3 sets of 10 reps

8. TRX Bridge

Target – Glutes, abs, lower back, and hamstrings.

How To Do

1. Adjust the TRX band so that the handles are 7-8 inches above the floor.
2. Lie down on a mat. Put your right heel in the right TRX loop.
3. Extend your left leg up so that it is at 90 degrees with the floor. You may keep your left knee slightly bent.
4. Keep your hands beside you, palms flat on the floor, and core engaged, and look up at the ceiling.
5. Push your hip up toward the ceiling. Make sure your upper back is against the floor.
6. Hold this pose for a moment and lower your buttocks to the floor.
7. Complete 10 reps and then do the same by keeping your right leg extended.

Sets And Reps

3 sets of 7 reps

9. TRX Abduction

Target – Abductors, adductors, core, and shoulders.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym. The handles of the TRX band should be about 8 inches above the floor.
2. Sit on the floor. Your legs should be near the TRX handles.
3. Cross your right leg over your left leg, and put your right foot in the left TRX loop.
4. Place both feet in TRX loops, and place both hands flat on the floor, so you are in a push-up position.
5. Move your legs wide apart and then bring them back to the starting position.

Sets And Reps

3 sets of 10 reps

10. TRX Alternating Jumping Squats And Plié

Target – Glutes, quads, hamstrings, and abs.

How To Do

1. Hold the TRX handles. Keep your legs shoulder-width apart, shoulders relaxed, and core engaged.
2. Squat down. Make sure your knees are not overshooting your toes.
3. Take a small jump, move your legs further apart, turn your knees out, and land on a plié squat.
4. Again, take a small jump, move your legs about shoulder-width apart, turn your knees to the front, and land on a squat.

Sets And Reps

3 sets of 10 reps

TRX Upper Body Exercises

11. TRX Row (Variation – Wide Row)

Target – Chest, lats, shoulders, and biceps.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym.
2. Hold the handles and walk down so that your body is at 45-60 degrees inclination. With your arms are extended, lower body on your heels, and toes pointed up, gaze diagonally up at the ceiling.
3. Pull your body up by flexing your elbows. Stop when your chest is about to touch the TRX handles. Squeeze your shoulder blades.
4. Extend your arms again and go back to the starting position.
5. Make sure your TRX band has no slack.

Sets And Reps

3 sets of 5 reps

12. TRX Bicep Curl

Target – Biceps, shoulders, and core.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym.
2. Hold the handles with a narrow grip. Keep your elbows flexed and in level with the shoulders, and palms facing you. Your body should be almost in a standing position. Keep your core engaged, and glutes, back, and head in the same line.
3. Slowly, roll your body down by extending your arms. Do not bend your knees. Make sure your body is at 45-60 degrees inclination.
4. Pull your body up, flex your elbows, and stop when your fists are just beside either side of your forehead.

Sets And Reps

2 sets of 7 reps

13. TRX Chest Press

Target – Chest, lats, shoulders, biceps, and core.

How To Do

1. Stand facing away from the door or the high bar where you have secured the TRX band.
2. Walk back and lower your body in the front. Keep your arms and legs straight. Your body should be at about 80-degree inclination. This is the starting position.
3. Just like you would do a push-up, flex your elbows and lower your body until your fists are right next to the sides of your chest. Your elbows should be open wide.
4. Go back up to the starting position.

Sets And Reps

3 sets of 7 reps

14. TRX Tricep Push-up

Target – Triceps, shoulders, and abs.

How To Do

1. Start by holding the TRX handles. Make sure your palms are facing forward, and your back is toward the door or the high bar where you have secured your TRX band.
2. Extend your arms and lean forward a little so that your body is at about 60 degrees inclination. Your arms should be shoulder-width apart, and the hips, spine, legs, and neck in the same line. This is the starting position.
3. Flex both your elbows and push your body (from the shoulders to the hips and the legs) forward until your fists reach the sides of your forehead.
4. Push back up to the starting position.

Sets And Reps

2 sets of 7 reps

TRX Back Exercises

15. TRX Straight Arm Flye

Target – Traps, lats, and core.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym.
2. Hold the handles of the TRX band, take a few steps toward the door, and get into an “L” shape as shown in the picture above. Your hands should be extended, back straight, knees a little bent, lower body on your heels, and toes pointing up. This is the starting position.
3. Engage your core and lift your body to an almost standing position. Simultaneously, lift your hands and form a “V” shape with your arms.
4. Go back to the starting position by lowering your body. Keep your arms straight, and body in “L” shape.

Sets And Reps

3 sets of 7 reps

16. TRX Single Arm Row

Target – Rhomboids, delts, lats, and core.

How To Do

1. Secure your TRX band on a door or any weight training machine with a high bar at the gym.
2. Hold one handle of the TRX band with your right hand and increase the resistance by adjusting the band.
3. Keeping your legs straight, walk toward the door. Your right hand should remain extended, lower body supported on your heels, and toes pointing up. Your body should be at a 60-degree inclination. This is the starting position.
4. You can keep your left arm parallel to the right arm, but do not hold on to the handle with it.
5. Without bending your knees, pull your body up to an almost standing position.
6. Roll back down to the starting position and pull your left arm back by flexing your left elbow.
7. Again, pull your body back and extend your left arm so that it is parallel to your right arm.

Sets And Reps

2 sets of 10 reps

17. TRX Face Pull

Target – Upper back and shoulders.

How To Do

1. Secure the TRX band on top of a door and adjust it to medium length.
2. Hold a handle with each hand.
3. Walk toward the door (or wherever you have secured your TRX band), and simultaneously, lower your body. Your body should be at a 60-degree inclination and on your heels. Point your toes up toward the ceiling. Make sure your hands are completely extended, and your legs, hips, spine, and neck are in the same line. This is the starting position.
4. Flex both your elbows and pull your body up without bending your knees. Your elbows should go out and open your arms, your palms should turn out forward, and your fists should be right beside your ears.
5. Straighten your elbows and lower your body back to the starting position.

Sets And Reps

2 sets of 10 reps

18. TRX Power Pull

Target – Lats, shoulders, abs, quads, and biceps.

How To Do

1. Secure the TRX band on top of a door and adjust it to medium length.
2. Hold a handle with your right hand.
3. Walk toward the door and lower your body simultaneously. Your body should be at a 60-degree inclination and on your heels. Point your toes up toward the ceiling. Also, make sure your legs, hips, spine, and neck are in the same line. This is the starting position.
4. Twist your body to your left (remember, your left hand is free), keep the left arm extended, and point your left hand toward the floor. Keep your gaze on the floor and feel the stretch in your right arms, shoulders, and upper back. Do not bend your knees.
5. Twist your body and pull it back up to the starting position.
6. Do it 10 times and then switch the TRX to the left hand.

Sets And Reps

2 sets of 10 reps

There you have it – 18 best and effective TRX workouts that you can do anywhere, any time. And the best part is, apart from toning your body, you will gain the following benefits.

Benefits Of TRX Exercises For Women

• Help improve your body composition by burning fat.
• Strengthen the entire body.
• Improve posture and body balance.
• You can exercise anywhere.
• You will enjoy while working out.
• They make you confident about your body.
• You feel great after a 60-minute session of TRX workout.

But is using TRX safe? For the most part, it is. But here are a few tips so that you can be careful while exercising with a TRX band.

Safety Tips

• Always warm up before doing any exercise.
• Make sure the TRX is properly secured.
• Wear proper clothes and shoes.
• Do the reps with precision.
• Align your body so that you can engage your core for maximizing the benefits.

NOTE

– Mix your TRX workout routine with cardio and other forms of exercises. Also do not do all of the listed exercises in one day. Do the legs TRX exercises on legs day, tummy TRX exercises on tummy day and so on.

TRX training is one of the best ways to get back in shape. You can target the entire body without lifting barbells, kettlebells, or dumbbells. Using just your body weight, a TRX band, and proper posture can help you get the body that will get everybody talking. So, what are you waiting for? Start training with TRX now!

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Reviewer Author

Jackie Sharp WombleRDN

 

Jackie Womble is a registered and licensed dietitian with 12 years of experience. She specializes in corporate wellness, sports nutrition, and physical fitness. She is an American College of Sports Medicine Certified Exercise Physiologist and Certified Spinning Instructor.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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