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TRX Exercises

1) The document describes 19 different exercises that can be performed using a TRX suspension training system. Exercises target various muscle groups like shoulders, back, biceps, triceps, core, legs, and glutes. 2) Many of the exercises involve suspension from the TRX straps while performing movements like squats, lunges, planks, and presses to challenge balance and build functional strength. 3) Using just one's own bodyweight and gravity, the TRX system allows for a full-body workout with variations to continually challenge muscles and improve fitness.

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Amin Mirabdolbaghi
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210 views3 pages

TRX Exercises

1) The document describes 19 different exercises that can be performed using a TRX suspension training system. Exercises target various muscle groups like shoulders, back, biceps, triceps, core, legs, and glutes. 2) Many of the exercises involve suspension from the TRX straps while performing movements like squats, lunges, planks, and presses to challenge balance and build functional strength. 3) Using just one's own bodyweight and gravity, the TRX system allows for a full-body workout with variations to continually challenge muscles and improve fitness.

Uploaded by

Amin Mirabdolbaghi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1) Squat & fly

Grab the stirrups and squat down, allowing


the TRX to take your weight (A). Drive
up, spreading your arms as you rise to
target your shoulders (B). Drawing your
arms apart hits your rear delts, making this
a full-body move.
4) Fly

2) lock press
Lean forwards holding the straps (A). Hold
your left arm to your chest and extend the
right (B). Return to the start and repeat
with your other arm. The left-right
switches improve your muscle reaction
times for better agility.

5) Push Up

3) Low row
Lie under the TRX and grab hold of the
handles (A). Raise your body, drawing
your shoulders back to focus the work on
your lats for that V-shape (B). The Charlie
Sheen levels of instability make this move
a great back builder.

6) Biceps Curl
7) Tricep press
For horseshoe triceps, hold tight and bend 11) Lunge
your arms so your forearms come to your Place your left foot into the stirrups and
head (A). Then extend forcefully to drop into a lunge (A). Squeeze your glutes
straighten your arms (B). This one burns, and drive your body up, raising your left
but it hits every fibre in your triceps for knee up to hip height (B). It’s a tough
quick gains. move, but bigger glutes will improve your
running and posture.

8) One-leg squat
Hold the handles and lean backwards,
raising your left leg (A). Squat on your
right leg, tensing your core to prevent any 12) Ham curl
wobbling (B). Fire back up. This hammers On your back, put your feet in the stirrups,
your glutes and quads, burning hundreds with legs slightly bent (A). Pull your feet
of calories. towards you, keeping your hips as high as
possible (B). That pain in your hamstrings
and core is solid muscle under
construction.

9) TRX Jump Squat

13) Pike
Adopt a press-up position with both feet in
the stirrups (A). Tense your core, exhale
and, keeping your legs straight, raise your
10) TRX Overhead Squat backside (B). With good form, this is a
painful but high-yielding six-pack builder.
17) TRX Pendulum Mountain Climber

14) Side-plank tap


Lying on your left side, place your feet in
the stirrups (A). Extend your right arm for
balance. Raise your hip off the floor, hold
for 2sec (B), then lower. This will increase
the width of your midriff for cover-model
abs.

18) TRX Pull-Through

15) Atomic press-up


This is the single most effective TRX 19) assisted Crunch
move. In a press-up position with your feet
in the stirrups (A), straighten your arms
(B). Row your legs into your chest. Watch
the sweat fall from your brow – you’ve
just hit every muscle group.

16) TRX Side Plank with Reach Through

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