Fast, fun & effective, TRX bodyweight training builds muscle, burns fat, increases flexibility and improves endurance. To get YOU going, we developed 7 simple TRX moves that anyone -- at any level -- can use to get started. With these 7 movements, you can perform 100+ exercises that work every body part and start achieving your personal fitness goals.
The 7 SIMPLE MOVES are Push, Pull, Plank, Hinge, Lunge, Squat and Rotate.
Using your body as your machine, TRX will help you unleash your full fitness potential.
So let’s get started!
First up, PUSH (chest press) -
Hold TRX handles in front of you. Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are aligned. Push back to start.
Next, PULL (low row) -
Lean back holding TRX handles. Brace your core forming a strong plank with your shoulders pulled down and back. Maintaining your plank, pull your chest up to your hands. Lower yourself down in one slow, controlled movement.
Third, PLANK -
Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your head, shoulders, hips, knees and ankles are aligned. Lower your knees to the ground.
Next, HINGE -
Extend arms, pressing down on handles, knees bent. Bend forward from the hips, maintain a lengthened spine, extend the knees. Press on handles, extend at hips to upright position.
Then, LUNGE -
With one leg through both foot cradles on the TRX, ground yourself through your working leg. Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time. Drive through your front foot using glute and hamstring to bring you back up.
6th is SQUAT -
Stack your elbows under shoulders, with feet hip width apart. Lower hips down and back, weight in heels. Drive through heels, squeeze glutes and lift chest.
And finally, ROTATE -
Place arms in a "T", body in half kneeling position. Maintain lengthened spine, shift hips forward, rotate torso away from rear leg, side bend away. Shift hips back to return hip to neutral, arms down.
FOR FIRST TIME TRXers: Set your timer and do as many reps possible in 45 seconds with a 15 second rest in between each of the 7 moves. When you are confident in the moves, increase the time per move to challenge yourself. When you’ve mastered the moves, go to trxtraining.com to download a workout and our FREE TRX workout app. Or stick with our TRX 7 foundational moves and mix it up to build your own custom workout!.
TRX suspension straps can be used at home, in the gym and outdoors at beach, park and field. Every TRX purchase comes with 15 and 30 minute workouts.