A Full-Body TRX Workout to Hit Every Major Muscle Group

Unlike many single-use exercise machines you see at the gym, the TRX® Suspension Trainer™ allows you to perform more than 300 exercises, making it one of the best pieces of equipment you can use in the gym — or in your own home. Not only can you use it to improve your posture, learn to squat or work on stabilizing your core, but you can also use it everyday without fear of injury.

“The risk of hurting yourself using the TRX is very low — it’s possible, but it’s rare to see an overuse injury from using it,” says Dan McDonogh, senior manager of performance training for Under Armour, who previously worked for TRX, focusing on education and programming for the brand. “Because you’re using your body as the weight, and you’re not externally loading the body, most exercises aren’t hard on the joints. Plus, you can change the load instantaneously if need be.”

Want to give it a go? We took the guesswork out of the equation and asked McDonogh to give us his favorite full-body workout using the TRX.

WARM UP

Perform these exercises as your warmup, completing one set of each move.

TRX SQUAT ROW COMBO

Stand facing the anchor point, hold the handles with soft elbows and take a couple steps backward. While pushing your knees out and keeping them in line with your ankles, sit back and down to perform a squat. Stand back up. Immediately lean back on a very shallow angle to perform a row by lowering your body until your arms are fully extended and then pull your torso toward your hands, keeping your elbows close to your body. That’s one rep.

Perform 8–12 reps.

TRX LUNGE WITH ROTATION

Stand facing away from the anchor point, with your hands in handles and soft elbows. Step your right foot forward and bend your knees 90 degrees to perform a lunge. As you step into the lunge, raise your left arm toward the ceiling and drop your right arm toward the ground, keeping both arms straight. Hold for a few seconds. Stand back up and repeat on other leg. That’s one rep.

Continue alternating for 10–12 reps.

FULL-BODY WORKOUT

Perform these moves as a circuit, completing 2–3 sets.

TRX LOW ROW

Stand facing the anchor point, hold the handles with soft elbows and take a couple steps backward. Lean back until your arms are fully extended; your toes can lift up, but keep your heels planted on the floor. Squeeze your shoulder blades together and keep your elbows close to your sides as you pull your chest toward the handles. Slowly lower back down.

Repeat for 8–12 reps.

Variation: To make this exercise harder, move your feet closer to the anchor point.

TRX BALANCE LUNGE

Stand facing the anchor point and center your left leg to the anchor. Lift your right leg and bend your right knee at a 90-degree angle. Then send it backward and place it on the floor behind you to perform a lunge. Stand back up. That’s one rep.

Repeat for 8–12 reps, then switch sides.

TRX CRUNCH

With the straps at mid-calf length, lie on your stomach facing away from the anchor point and place your feet in the foot cradles behind you. With your forearms on the ground, raise your body to suspend it in a straight line from head to toe. Bend your knees and pull them into your chest and extend them back out. That’s one rep.

Repeat for 8–15 reps.

Variation: To make this harder, pike your hips up toward ceiling, then return to straight line and repeat.

TRX PUSHUP

With the straps at mid-calf length, lie on your stomach facing away from the anchor point and place your feet in the foot cradles behind you. With your hands on the ground, raise your body to suspend it in straight line from head to toe. Bend your elbows to lower your body to the ground and push back up to the starting position. That’s one rep.

Repeat for 8–12 reps (pushups).

TRX CROSSING BALANCE LUNGE

Stand facing the anchor point and center your left leg to the anchor. Lift your right leg and bend your right knee at a 90-degree angle. Send it backward on a diagonal behind your left leg, performing a curtsy lunge. Stand back up. That’s one rep.

Repeat for 8–12 reps, then switch sides.

TRX SIDE PLANK

With the straps at mid-calf, lie on the ground, facing sideways to the anchor point and place your feet in the foot cradles. With your bottom arm bent 90 degrees and your bottom forearm on the ground, raise your body to suspend it in the air in a straight line from head to toe. Hold for 15–20 seconds. Come down to the ground for 5 seconds.

Repeat 3–4 times, then switch sides.