You don't need a gym membership or a room full of machines to see serious results. Our beginner workout program features bodyweight exercises that you can do anywhere.
When you add in our TRX® Suspension Trainer™, you unlock dozens of new exercises that can target any part of your body — all from your living room, backyard, or wherever you find space.
Ready to try out our six-week bodyweight workout plan? Let's get started!
Benefits of Combining Bodyweight and TRX® Training
Bodyweight training teaches you to move better. Proper weight training is built on proper movement. It's why adding the TRX Suspension Trainer™ will help you supercharge that foundation:
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Core training all the time: Every move on the straps fires up your core, even when you're not "training abs."
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Instant Scalability: Shift your body position to make exercises easier or harder, right on the spot.
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Functional Strength: Build the kind of muscle that makes everyday life easier (think lifting groceries, climbing stairs, chasing kids).
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Workout Anywhere: A door, a tree, a sturdy beam. TRX goes where you go. As long as you can find something to hinge our suspension trainer to, you can workout with us.
What Equipment You'll Need to Get Started
You don't really need much equipment to get started with bodyweight workouts. The main thing will be a clear floor space. If you plan to use a suspension trainer, follow the steps below:
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Floor Space: Clear an area about 8x6 feet. If you're doing this from home, try a living room, garage, or backyard to maximize your space. If you're not using our Suspension Trainer, that's all you need to do. If you are going to do TRX exercises, follow the next two steps below:
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Anchor Point: Choose a secure point (door, beam, or tree branch) that can support at least 250 pounds. Height should be 7-9 feet.
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Your TRX Suspension Trainer™: Two adjustable straps with ergonomic handles and foot cradles.
Safety First:
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Always test your anchor and straps before loading your body weight.
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Check your straps for wear before each workout.
Optional Add-Ons:
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TRX Rip Trainer™: Great for rotational strength and athletic conditioning.
Week-by-Week Breakdown
The total workout program lasts six weeks, split into three training intervals. First, you'll build the foundation. Next, you'll increase the workout intensity. Finally, you'll refine performance.
Week 1-2: Build the Foundation
First things first: master your movement. Think of these weeks as pouring the concrete for a house.
Bodyweight Basics:
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Squats: Weight in your heels, chest lifted.
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Push-ups: Start from your knees if needed; keep a straight line from head to knees.
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Lunges: Front knee stacked directly over ankle.
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Planks: Head-to-heels straight line.
Add these TRX moves if you have our Suspension Trainer:
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TRX Assisted Squats: Hold the handles for balance.
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TRX Incline Push-ups: Hands in handles, feet on floor.
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TRX Hip Hinges: Face anchor; adjust straps to mid-length.
How to Structure Your Workout:
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30-45 seconds per move
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15 seconds rest
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2-3 rounds total, 1 minute rest between rounds
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2-3 sessions per week
Focus on quality over quantity. Control every rep.
Week 3-4: Increase the Intensity
Your base is built. Now it's time to level up.
Bodyweight Upgrades:
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Elevated Push-ups: Feet on a 6-12 inch step.
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Jump Squats: Add a small hop at the top.
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Walking Lunges: Cover some ground.
Add these TRX moves if you have our Suspension Trainer:
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TRX Rows: Lean back 45°, pull yourself up.
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TRX Chest Press: Lean forward 45°, press away.
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TRX Single-Leg Squats: One foot in the cradle, slow and steady.
How to Structure the Workout
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Add a 4th round or reduce rest to 10 seconds
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Sprinkle in cardio bursts (30 seconds of mountain climbers or modified burpees)
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3 sessions per week
Push your endurance, but keep your form clean. This is the period where you test your body and see what your limits are.
Week 5-6: Enhance Your Performance
Let's put it all together: strength, cardio, and grit.
Advanced Bodyweight Moves:
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Burpee Variations: Add a push-up or a higher jump.
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Plyometric Lunges: Light jump between sides.
Add these TRX moves if you have our Suspension Trainer:
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TRX Atomic Push-ups: Start in plank, pull knees to chest.
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TRX Hamstring Curls: Hips up, heels in cradles.
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TRX Power Pulls: One-arm rows with a twist and reach.
Bonus challenge: Add the TRX Rip Trainer™ for rotational power.
How to Structure the Workout
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AMRAPs (As Many Rounds As Possible) for 15-20 minutes
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Rest only to maintain good form
Track your rounds each session. You’re stronger than you think.
Related: 11 Hamstring Exercises You Can Do at Home + Sample Workout
Essential Tips for Success
Warm-Up and Cool-Down
Never skip it. Here's why:
Warm-Up (5 minutes):
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Arm Circles (30 sec)
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Hip Rotations (8-10 reps each side)
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Low-Impact Jumping Jacks (20-30 reps)
TRX Mobility Prep:
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TRX Hip Openers
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TRX Torso Rotations
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TRX Shoulder Stretch
Cool-Down (5 minutes):
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TRX Hamstring Stretch
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TRX Chest Opener
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TRX Calf Stretch
Hold each stretch for 30 seconds. Breathe deeply.
Consistency and Rest
Fitness works like brushing your teeth: you can't cram it once a week and expect miracles.
Sample Weekly Layout:
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Monday: TRX Workout
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Tuesday: Active Recovery (walk)
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Wednesday: TRX Workout
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Thursday: Rest
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Friday: TRX Workout
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Weekend: Light movement + full rest day
Rest is where the magic (aka muscle building) happens.
Nutrition and Hydration
Fuel your movement.
Pre-Workout Snack (90-120 minutes before):
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Greek yogurt + berries
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Turkey sandwich
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Oatmeal with nuts
Post-Workout Recovery (within 30 minutes):
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Protein shake (20-25g)
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Chocolate milk (8 oz)
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Two eggs with toast
Hydration Goals:
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16-20 oz two hours before
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8 oz right before
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Sip 7-10 oz every 20 minutes during
Aim for pale straw-colored urine. TMI? Maybe. Effective? Absolutely.
Taking Your TRX Training to the Next Level
Finished your first six weeks? Here's where it gets exciting.
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Increase Difficulty: Adjust TRX angles, add reps, cut rest.
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Try Specialized Programs: Focus on core, upper body, or athletic training.
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Add Tools: YBell™ for strength, Rip Trainer™ for rotational power.
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Blend It In: Add TRX stations to HIIT workouts, yoga flows, or Pilates routines.
The TRX Suspension Trainer™ isn't just a piece of equipment. It's your partner for a stronger life.
Tracking Progress
Don't just guess — measure.
At Week 1, record:
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Push-ups in 60 seconds
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Squat reps with good form
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TRX Row reps at 45°
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Plank time
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How energized you feel post-workout (scale 1-10)
Retest at Weeks 2, 4, and 6. Snap progress photos. Notice how your clothes fit. Use the TRX Training Club™ App to log sessions and find new challenges.
Small wins build big momentum. Celebrate every one.
Six Weeks Stronger: What's Next?
Six weeks ago, you were wondering where to start. Today, you're armed with a simple, powerful system: your body and the TRX Suspension Trainer™.
Keep the momentum alive. Stay consistent. Stay gritty. Want more ways to move better, grow stronger, and live longer? Check out new workouts, gear, and programs at TRXtraining.com.
Your fitness story is just getting started.
