TRX Moves of the Week: Full-Body Burn at Home

TRX Moves of the Week: Full-Body Burn at Home

Reading TRX Moves of the Week: Full-Body Burn at Home 4 minutes


Zack Van Wagoner knows how to bring the burn! This week, he’s back with three TRX Suspension Trainer moves for a full-body workout at home.

First, you need to set up your TRX Suspension Trainer. Inside your home, simply toss the door anchor over a door, then shut the door to secure the anchor. Give the door anchor a sharp tug to make sure the strap is secure. (If you have the option of locking the door without locking yourself out, you may want to do that as well.) Next clip your TRX Suspension Trainer onto the door anchor. 

This week’s first move is a TRX Lunge. Start with the straps at mid-calf position, and stand facing away from the anchor point. Hold both handles in your right hand, then slide your right foot through both foot cradles. With your right foot suspended, drop into lunge: extend your right heel toward the door so your right knee will lower toward the floor, all while your left foot, stays firmly planted. Push down into your left (front) foot to return to your neutral, standing position. 

Zack recommends adding runner arms to the move to work on balance and coordination. If you have trouble with balancing, try raising your arms straight in front with one hand stacked on top of the other.

The second move is a TRX Side Plank. Place your toes in the foot cradles, and turn onto your hip out in the side plank position. Double-check that you are centered with your anchor point and that your toes are lined up as if you are walking a tight rope. (If your left arm is on the ground for your side plank, your right foot should be in front for that tight rope.) 

Squeeze your legs, press your planted forearm into the floor, raise your top arm to the ceiling, and lift into your TRX Side Plank. Hold this position for 15-30 seconds. For an added challenge, throw in some hip dips to really get your obliques burning.

Our final move is a killer combo: the TRX T-Fly with a Bicep Clutch. Stand facing the anchor with your arms spread to their full wingspan in a T-position. (Tip: Zack recommends off-setting your feet for this move.) While maintaining your plank, lower down with straight arms and keep your ears, shoulders, and hips in a straight line, then extend your arms back into the T-position. 

The next rep will be the Bicep Clutch: with palms facing each other, bend your elbows and fold the handles in toward your chest—just under your chin—before extending back to the T-Fly. 

Continue alternating between the T-Fly and the Bicep Clutch for 30-45 seconds, then repeat on the left side before finishing with a final set of the T-Fly/Bicep Clutch combos.

For more TRX workout ideas, don’t forget to download the TRX APP. Every TRX Suspension Trainer purchase comes with free access to the app. Plus, right now, TRX is offering everyone three months’ free access to the app. To get started with your three-month trial: 

  1. Go to
  2. Create a profile and use the code YUPVKVHVRW
  3. Download the TRX APP in the App Store or Google Play
  4. Use login information from the profile you created on

Start with Zack's Moves of the Week, find a new routine in the TRX APP, and get ready to feel the burn with your #TRXatHome workout!