Introduction to the TRX and TRX Exercises…

So, you want to up your fitness game and need help figuring out where to start. Everyone is raving about cardio exercise, mobility training, or weight lifting. The amount of information available can be overwhelming. You see an ad online about the Total-Body Resistance Exercise, or TRX, system and decide you want to know more. 

Well, you are in luck. In this post, you will find the important information you need to begin your TRX fitness journey. 

TRX, or Total-Body Resistance Exercise, is a versatile and effective way to build strength, stability, and flexibility. You can set it up in minutes and almost anywhere. The exercises you can perform with the TRX are virtually endless. Again, where do I start? 

In this post, we’ll look at the top 7 TRX exercises you can use to create a well-rounded, full-body workout. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises offer a unique challenge that can take your fitness journey to the next level.

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Benefits of TRX Training…

Before we begin giving you the TRX exercises for total body fitness, let’s look at a few reasons why TRX training is so popular. TRX has several advantages over traditional body weight or graduated exercise. The benefits include improved core strength, enhanced muscular endurance, and the ability to tailor workouts to your fitness level. These advantages make the TRX a fantastic tool for people of all fitness levels and backgrounds.

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Preparation and Safety…

Before you start performing TRX exercises, it’s essential to know the safety requirements for an effective workout. By preparing ahead of time, the risk of injuring yourself using this system is minimized. At the same time, the benefits of the TRX system are maximized. Here are some tips you need to know:

1. Setting Up Your TRX Suspension Trainer…

• The TRX requires a sturdy anchor point. Examples of good anchor points are a door frame, pull-up bar, or ceiling beam. Because you will be applying your body weight to the straps, it is critical to ensure this anchor can support your body weight and the TRX trainer.
• Attach the TRX straps to the anchor point, ensuring they are secure. Double-check the stability before you start your workout.

2. Adjusting the Straps…

• The TRX system is a strap system. The straps are adjustable to increase or decrease the intensity of the exercise (more on this later). Be sure to adjust the straps to the appropriate length for the exercise you are planning to perform. For example, when performing the TRX Squats, the handles should be at waist height. For rows, the straps should be at chest height.

3. Warming-Up…

• As with any workout, you must spend a few minutes warming up before performing the TRX exercises. Exercises like light cardio (jumping jacks or jogging in place) or dynamic stretching can loosen and prepare your muscles for more difficult exercise while reducing the risk of muscle strains.

4. Be Sure to Maintain Proper Form…

• The TRX system allows you to use your body weight as the resistance when working out. Therefore, proper form is crucial when performing TRX exercises using this system safely. Be sure to pay very close attention to your body position during each exercise. Keep your core engaged, and focus on smooth and controlled movements.

5. Start with Basic TRX Exercises…

• If you’re new to TRX exercises, begin with the 7 basic exercises provided in this post to build strength and familiarity with the equipment. You can gradually progress to more advanced moves as you gain confidence.

6. Listen to Your Body…

• If you experience pain, discomfort, or dizziness during your workout, stop immediately. It’s essential to respect your body’s limits and avoid pushing yourself too hard.

7. Use a Spotter or Trainer…

• If you are not completely sure your form is great or need additional guidance, consider working with a certified TRX trainer or having a workout partner spot you, especially when attempting challenging exercises.

8. Stay Hydrated and Cool Down…

• Make sure you have a water bottle close by when doing these TRX exercises. Proper hydration after a session along with a cool-down routine that includes static stretching are great ways to improve flexibility and reduce muscle soreness.

By following the guidelines on preparation and safety, you’ll create a secure foundation for your TRX training journey. Remember, safety should always be a priority. Making this number one ensures you enjoy the numerous benefits of TRX exercises while minimizing the risk of injuries.

In order to try the top 7 TRX exercises below, be sure to get your TRX set up and get ready to start. If you don’t have a TRX and are interested in purchasing a TRX Suspension Trainer System, click on the link below.

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The Top 7 TRX Exercises…

Now, let’s get to the core of this guide—the top 7 TRX exercises. For each activity, you will read step-by-step instructions, tips on proper form, and the specific muscles it targets. These TRX exercises will collectively give you a well-rounded, full-body workout. Remember that it’s essential to perform each exercise with proper form to avoid injury and maximize results.

1. TRX Squats:

Strengthen your lower body while engaging your core for stability.

• First, stand facing the TRX suspension trainer with the handles hanging at waist height.
• Hold the handles with your arms fully extended, palms facing each other.
• Step back a few feet to create tension in the TRX straps.
• Position your feet shoulder-width apart, toes pointing slightly outward.
• Engage your core muscles to maintain stability throughout the exercise.
• Begin the squat by lowering your body bending at the hips and knees.
• Keep your chest up, back straight, and knees tracking over your toes.
• Lower yourself until your thighs are parallel to the ground or as far as your flexibility allows.
• Push through your heels and extend your hips and knees to return to the starting position.
• Exhale as you push up, and inhale as you lower yourself.
• Adjust the difficulty by changing the angle of your body or the depth of your squat.

2. TRX Rows:

Target your back and biceps with this versatile exercise.

• Begin by facing the TRX anchor point and holding the handles with an overhand grip.
• Walk your feet forward until the TRX straps are taut and you are leaning back at a slight angle.
• Your body should form a straight line from head to heels.
• Engage your core muscles to maintain a stable body position throughout the exercise.
• Start the row by bending your elbows and pulling your chest toward the handles.
• Keep your body straight; avoid arching your back or allowing your hips to sag.
• Squeeze your shoulder blades together at the top of the row to engage your back muscles.
• Lower your body back to the starting position with control, extending your arms.
• Exhale as you pull yourself up, and inhale as you lower yourself.
• Adjust the difficulty by walking your feet closer to the anchor point or further away.
• You can also change the angle of your body to target different parts of your back.

3. TRX Push-Ups:

Elevate your push-up game with the added challenge of suspension training.

• Begin by facing away from the TRX anchor point.
• Hold the handles with an overhand grip, palms facing down.
• Walk your feet forward until the TRX straps are taut and you’re in a high plank position.
• Your hands should be slightly wider than shoulder-width apart.
• Engage your core and maintain a straight line from head to heels.
• Lower your chest toward the floor by bending your elbows.
• Keep your body straight; avoid sagging your hips or arching your back.
• Go as low as your strength and flexibility allow, ideally until your chest is close to the handles.
• Push through your palms to extend your arms and return to the starting position.
• Exhale as you push up, and inhale as you lower yourself down.
• To make the exercise easier, walk your feet back, reducing the angle.
• To increase the challenge, walk your feet forward, creating a steeper angle between your body and the ground.

4. TRX Lunges:

Improve lower body strength and balance simultaneously with this TRX exercise. If you find it difficult to stand on one leg for this exercise, increase your balance by learning how to master the single-leg stance.

• Begin by facing the TRX anchor point.
• Hold the handles with an overhand grip, palms facing down.
• Step forward with your right foot and place it in the foot cradles of the TRX straps.
• Your left foot should be behind you, and your feet should be hip-width apart.
• Engage your core to maintain balance and stability.
• Lower your body by bending your knees, allowing your back knee to hover above the ground.
• Keep your chest up and your back straight throughout the movement.
• Your right knee should be directly above your right ankle.
• Push through your right heel to return to the starting position.
• Perform the desired repetitions on one leg before switching to the other.
• Exhale as you push up, and inhale as you lower yourself down.
• To increase or decrease the difficulty, you can adjust the length of the TRX straps.

5. TRX Planks:

Engage your core muscles and improve overall stability.

• Begin by facing the TRX anchor point.
• Hold the handles with an overhand grip, palms facing down.
• Walk your feet forward until the TRX straps are taut and you’re in a high plank position.
• Your hands should be directly under your shoulders.
• Engage your core muscles to maintain a straight line from head to heels.
• Keep your feet together and your body steady.
• Hold the plank position for the desired duration, typically 20-30 seconds for beginners.
• Keep your neck in a neutral position and avoid looking up or down.
• Exhale and inhale slowly and steadily as you maintain the plank.
• As you progress, you can increase the duration of the plank.
• To make it easier, walk your feet back and create a shallower angle with the straps.
• To make it more challenging, walk your feet forward, creating a steeper angle.

6. TRX Pike:

Focus on your core while engaging your shoulders and triceps.

• Begin by facing away from the TRX anchor point.
• Hold the handles with an overhand grip, palms facing down.
• Walk your feet forward until the TRX straps are taut and you’re in a high plank position.
• Your hands should be directly under your shoulders.
• Engage your core muscles to maintain a straight line from head to heels.
• Keep your feet together and your body steady.
• Start the pike by lifting your hips upward and folding your body at the hips.
• Continue lifting your hips until your body forms an inverted “V” shape.
• Bring your hips over your shoulders and keep your legs as straight as possible.
• Hold the pike position briefly to engage your core.
• Lower your body back down to the plank position with control.
• Exhale as you lift your hips into the pike, and inhale as you lower yourself down.
• To increase the challenge, you can pike higher or hold the pike longer.

7. TRX Hamstring Curls:

Enhance your leg strength and stability.

• Begin by facing the TRX anchor point.
• Hold the handles with an overhand grip, palms facing down.
• Lie on your back with your heels in the foot cradles of the TRX straps.
• Place your hands by your sides with your palms facing down.
• Lift your hips off the ground, creating a bridge position.
• Engage your core to maintain stability.
• Begin the hamstring curl by bending your knees and pulling your heels towards your glutes.
• Keep your hips lifted and your body in a straight line from shoulders to knees.
• Extend your legs back out to the starting position with control.
• Exhale as you curl your legs and inhale as you extend them.
• To increase the challenge, you can curl your legs further or hold the curled position longer.

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Tips for a Successful TRX Exercise Workout…

To make the most of your TRX workout routine and the TRX exercises, here are some practical tips on the best way to perform the TRX exercises:

• Start where you can. If you can only complete 5 repetitions, then stick with that as you progress, increase the exercise to the desired number, typically 10-15 in a set.
• Focus on a performing the exercise with a controlled and steady pace. Be sure to maintain proper form throughout.
• Increase your intensity by decreasing the angle of your body with the floor or decrease your intensity by increasing the angle of your body with the floor.
• Remember, FORM IS KING. Prioritize correct form to avoid injury and get the most benefit from all these TRX exercises.
• Start with the listed TRX exercises. Then add additional exercises as you need to focus on other areas. To learn more about the TRX System, check out this link for additional courses and products.

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Conclusion…

When starting or modifying a fitness program, you have a lot of options available. By incorporating TRX exercises into your fitness routine, you can open up improvement possibilities in the areas of strength, flexibility, and balance. These top 7 TRX exercises are just the beginning, and with dedication and consistency, you’ll experience remarkable results. Remember to tailor your workout to your fitness level and stay committed to your goals. Add additional exercises as you desire and mix the TRX exercises with other exercise programs like walking, running program, mobility training, or strengthening.