Try out these beginner or advanced moves based on our TRX Foundational Movements. Mix a couple of these into your workouts or group them to create a challenging workout.
1. Push
Beginner: TRX Chest Press
Straps are fully lengthened.
Stand facing away from the anchor point.
Hands placed on handles, extend arms in front of shoulders, feet shoulder width apart. Choose a body angle appropriate to your level
Maintain plank, lower body by bending elbows to 90 degrees.
Drive through palms while squeezing chest, to return to starting position, ensure you maintain plank.
Advanced: TRX Atomic Push Up
Straps are at mid calf
Ground facing away from the anchor point, toes in the foot cradles
On hands and knees, engage core, lift body into a hand plank position
Lower body down, bend elbows to 90 degrees into a push up
Drive through palms, return to plak position
Lift hips slightly, bring knees towards chest
Extend legs, and return to plank position
2. Pull
Beginner: TRX Low Row
Straps are fully shortened
Stand facing the anchor point
Holding onto each handle pull shoulders down and back, bend elbows, palms facing, hands beside chest, walk feet toward anchor point until there is a squeeze in the back
Lower body down until arms are fully extended, maintain plank
Pull body towards anchor point by driving elbows back beside body and return to start position
Advanced: TRX Inverted Row
Straps are over shortened
Stand facing the anchor point
Holding onto the handles, pull shoulders down and back, arms at sides, walk feet under anchor point, feet flat, knees bent to 90 degrees
Maintain lengthened spine and extend arms to lower the body, keep shoulders down and back, Head should be positioned slightly lower than the hips
Squeeze your shoulder blades together and pull your chest to your hands and keep knees bent to 90 degrees over ankles return to start position.
3. Plank
Beginner: TRX Plank
Straps at mid calf
Ground facing away from the anchor point
On hands and knees, engage core, toes positioned in the foot cradles
Lift body to hand plank position, stack elbows under shoulders
Lower knees to ground to return to start position
Advanced: TRX Side Planks
Straps to mid calf
Ground facing sideways from the anchor point
Position your toes in the foot cradles, Lie on side, forearm/hand stacked under shoulders, hips stacked, top leg positioned in front of bottom foot.
Lift body, keep weight over forearm/hand, keep shoulders stacked
Lower hip to ground, keep shoulders and hips stacked to return to start position.
4. Squat
Beginner: TRX Squat
Straps to mid length
Stand facing the anchor point
Stack elbows under shoulders, feet hip width apart, holding on to each handle
Lower hips down and back, weight in heels
Drive through hells, squeeze glutes, lift chest return to standing position
Advanced: Jump Squat
Straps to mid length
Stand facing the anchor point
Stack elbows under shoulders, feet hip width apart, holding onto the handles in each hand.
Lower hips down and back, weight in heels prepare to explode up
Drive through heels, exploding up with the intention to jump up as high as possible
Prepare body for soft landing by keep knees bent and core active, reset before next rep.
5. Rotate
Beginner: Rip Press
Palms down holding onto the Rip Trainer
Stand facing away from the anchor point
Extend arms at chest height, feet shoulder width apart
Bring hands to chest, keep elbows close to rib cage
Press hands away from chest
Advanced: Rip Jump Press
Palms down holding onto the Rip Trainer
Stand facing away from the anchor
Extend arms at chest height, feet shoulder width apart
Simultaneously bring hands to chest, lower hips down and back, slight rotation to cord side to preload
Jump up and press the bar away from chest
6. Lunge
Beginner: TRX Lunge
Straps to mid calf
Stand facing away from anchor point
Place on foot in the foot cradle(s), center with anchor point, shoulders over hips
Drive suspended knee down, lowering hips until back knee is two inches from the ground and the front knee at 90 degrees
Drive through heel of grounded leg, squeeze glutes, lift chest, eyes forward to return to the start position
Advanced: TRX Crossing Balance Lunge
Straps at mid length
Stand facing anchor point, holding onto the handles
Stack elbows under shoulders, center one leg to anchor point, lift opposite leg to 90 degrees at the knee and hip
Lower knee behind working heel
Drive through heel of grounded leg, squeeze glutes, extend hips to return to start position
7. Hinge
Beginner: TRX Hip Press
Straps at mid-calf
Ground facing the anchor point
Position feet under anchor point, heels in foot cradles, with the knees bent to 90 degrees positioned over the hips, arms at sides pressing into ground
Drive heels down, lift hips to form straight line from knees to shoulders
Lower hips toward ground with control, keep knees over hips and return to start position
Advanced: TRX Single Leg Hip Press
Straps to mid calf
Ground facing the anchor point
Lie on your back with left heel suspended in foot cradles and left knee bent to 90 degrees positioned over the hips
Arms positioned at side, drive hips up while driving left foot down into foot cradle
Slowly lower to floor to return to start position