Try these five simple TRX exercises for a full-body workout

If you’ve ever been to a gym, you’ll probably have seen the TRX suspension trainers.

The TRX is a clever little device that allows you to make use of your own body weight to train your core strength, build muscle, fitness and endurance.

And you don’t have to be in the gym to use a suspension trainer. If you get your own, you can anchor them pretty much anywhere. Which will definitely take your outdoor workouts to the next level.

The following five full-body exercises are perfect for trying out at home, in the park, in the gym – or wherever your feel like hanging your suspension trainer.  

Complete each move for the amount of time or number of reps stated, and then repeat the entire set three times.

TRX plank

Start with the straps at mid-calf, lie on your stomach facing away from the anchor point and put your toes into the foot cradles.

Next, drive your heels back into the handles of the suspension trainer, and press your arms up into a plank position with straight arms.

This will take some core control to execute properly. Make sure you squeeze your glutes and stomach muscles as you lift yourself into the plank.

Hold for as long as you can – or build up to 30 seconds.

TRX step-back lunges

Begin with the straps at mid-length and stand facing the anchor point.

Hold on to the handles with a light grip, then step your right leg back and bend both knees to 90 degrees – making a lunge position.

Squeeze your bum muscles as you return to standing.  

Repeat on the other side. That’s one rep.

Complete 8-10 reps.

The benefits of TRX training

Frances Mikuriya, TRX Master Trainer and founder of Body Machine Performance Studio

TRX squat

Start with the suspension trainer at mid-length.

Stand facing your anchor point with your feet slightly wider than hip-width apart. bend your elbows and make sure they are in line with your ribs.

Without leaning backward, lower your hips down and back as low as you are comfortable going.

Push your knees out and keep your back straight. Push back up to standing and squeeze your bum muscles as you raise up.

Complete 10-12 reps.

TRX low row

Start with the suspension trainer shortened, and stand facing the anchor point.

Your elbows need to be bent at 90 degrees to start with, the handles should be at your rib cage, and your body should be straight.

Holding the handles, slowly straighten your arms to lower your body to a 45 degree angle, keeping your body in a straight line from head to toe.

Return to the start by bending the elbows.

Complete 8-10 reps.

TRX chest press

Adjust the straps to fully lengthened.

Start by bringing your body into a push-up position. Your hands should be suspended above the ground holding the TRX handles below your chest – and your arms should be extended. 

Squeeze your core and lean your body weight into the handles as you straighten your arms out like a push-up.

You will need to squeeze your core throughout, and make sure your hips, shoulders, knees and ankles are in a straight line.

Push back up to start, maintain your plank.

Complete 8-10 reps.

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