TRX Program

Welcome to world of TRX! Below you'll find a suggested training schedule followed by the workouts. You can use the TRX workout as a stand alone program or incorporate the workout into the dumbbell version. 

 

Week 1 Training Schedule

Monday - Workout A
Wednesday - Workout B
Friday - Workout C

Week 2 Training Schedule

Monday - Workout B
Wednesday - Workout C
Friday - Workout A

Week 3 Training Schedule

Monday - Workout C
Wednesday - Workout A
Friday - Workout B

Week 4 Training Schedule

Monday - Workout A
Wednesday - Workout B
Friday - Workout C


 

Workout A - Upper Body

Exercise | Sets | Reps

TRX Push Ups (Long) - 4 x 20
Face away from the anchor with your feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself back up to the start position.

TRX Chest Fly (Long) - 4 x 20
Face away from the anchor with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body’s at a diagonal. With control, spread arms out to a “T” (but keep elbows bent) as you lower your chest closer to the ground

TRX Row (Medium) - 4 x 20
Grab the handles with your palms facing one another. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to start.

TRX Tricep Press (Medium) - 4 x 20
Set yourself up like you did for the push-up—facing away from the anchor point, feet shoulder-width apart. Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. Bend elbows until hands are behind your head, elbows framing either side of your face. Return to start.

TRX Y Fly (Medium) 4 x 20
Stand facing the anchor with feet hip-width apart. Grasp the TRX and extend arms overhead into a Y, palms facing. Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do. You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement.

TRX Plank with Abdmonial Rotation 4 x 20

workout B - Lower Body

Exercise | Sets | Reps

TRX Lunge (Long) - 4 x 10 each leg
Start by holding both handles in front of your waist, elbows bent by sides. Keeping feet shoulder width apart, step one foot back. Lower down into a lunge, extending arms in front of you at eye level. Push yourself back up to start.

TRX Squat (Long) - 4 x 20
Start by holding both handles in front of your waist, elbows bent by sides. Lower down into a squat, extending arms in front of you at eye level. Push yourself back up to start.

TRX Lateral Lunge (Long) - 4 x 10 each leg
Stand facing the anchor, feet shoulder-width apart. Hold a TRX handle in each hand in front of your waist, elbows bent by your sides. Plant right leg firmly in the ground and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge. Push back to start and repeat on the other leg.

TRX Hamstring Pull In (Long) - 4 x 10
To begin, lie on your back, feet in stirrups. Extend arms out beside you and lift your hips up until upper body’s at a diagonal. Lower back down to start.

Workout C - Full Body

Exercise | Sets | Reps

TRX Reverse Mountain Climbers (Long) - 4 x 20
Slip your feet into the cradles and settle into your trusty plank position. Just as you would with your feet on the floor, alternate between bringing each knee to your chest, speeding up without losing control over your movements

TRX Suspended Plank with Abduction (Long) - 4 x 20
Get into regular suspended plank position. Keep core tight and separate your legs as wide as you can without losing your form—this is when you’re putting your hips to work. Pause for a few seconds and return to start.

TRX Squat with a Fly (Medium) - 4 x 20
Stand with legs shoulder-width apart and grasp the handles in front of you. Lower yourself into a squat as you extend arms up in front of you. Explode up to stand, spreading arms open to form an overhead “V."

TRX Glute Bridge (Long) - 4 x 20
Start on the floor. Feet in stirrup. Lift and lower your glutes off the floor. Squeeze glutes at the top.

Spiderman Pushup (Long) - 4 x 20
Start in plank pose. Lower your body down into a push up, bringing the right knee to the right elbow—this is when you’re firing up your obliques. Return to start and repeat with the left leg. Do as many as you can until you lose form. Then drop to your knees to finish pushups until you reach 20.

TRX Crunch and Curl (Medium) - 4 x 20
Sit facing the anchor. Grab the handles with an underhand grip, then lie down with your knees bent and feet flat on the floor, arms extended up in the air front of you. Keep your core tight and lift your shoulders and back off the floor, simultaneously curling your hands toward your shoulders. Lower down to start.