Workout Routines

TRX of the Trade: The Pure TRX Workout

This suspension-training routine offers size with less stress on your body.

trx full body workout
Duration 3 days
Exercises 22
Equipment Yes

You’re probably used to hammering your muscles with heavy barbells, dumbbells, and machines. While those are great for your goals, you don’t always need external resistance to add size and strength to your frame — in fact, many bodyweight exercise alone can give you what you’re looking for and take a lot of stress off your body.

Still think bodyweight exercises can’t give you the size you’re looking for? Add an entirely new dimension to your workouts by using a TRX suspension trainer. You can blast the areas of your body — legs, core, arms, back, and shoulders — that you couldn’t do with traditional bodyweight staples like pushups and pullups. Also, by changing the lever angle you can instantly add resistance.

Benefits of a TRX Workout

Unlike a barbell or machine, you can easily twist and turn the handles of a TRX to take a lot of pressure off your elbow and shoulder joints. And rather than pound your joints and spine with hundreds of pounds of external weight, it simply uses your current bodyweight to provide all the resistance you need.

You can quickly raise the intensity by moving closer to the anchor point, or reduce it by moving away. For lower body exercises, the TRX can give you assistance as you learn new exercises like the pistol squat. You can put one leg in a foot cradle and spike your core activation because of the unique stability challenge. For core exercises, it unlocks different movements to carve your six-pack.

In addition, you can do a TRX workout virtually anywhere. It travels well because it’s lightweight and takes little space. All you have to do is attach it to a sturdy bar at the park, a tree branch, or even on a machine in a crappy hotel gym to get a real workout.

So what should you do if there’s a TRX at your gym? There’s more to it than just pushups and rows. Follow this three-day TRX workout plan and get closer to your New Year’s resolution to pack muscle onto your body.

TRX Workout Day 1

Exercise 1

TRX One-Leg Squat
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8 sets
5 reps
60 sec rest

Exercise 2

TRX Hip Thrust You'll need: TRX
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5 sets
10 reps
60 sec rest

Exercise 3A

TRX Pushup
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5 sets
10 reps
30 sec rest

Exercise 3B

TRX Chest Flye You'll need: TRX
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5 sets
10 reps
30 sec rest

Exercise 3C

TRX Y-Fly You'll need: TRX
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5 sets
10 reps
30 sec rest

Exercise 3D

TRX Face Pull You'll need: TRX
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5 sets
10 reps
30 sec rest

Exercise 4A

TRX Suspended Jackknife You'll need: TRX How to
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3 sets
10 reps
30 sec rest

Exercise 4B

TRX Bodysaw
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3 sets
10 reps
30 sec rest

Day 2

Exercise 1

TRX Bulgarian Split Squat You'll need: TRX
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6 sets
10 each reps
60 sec rest

Exercise 2A

TRX Inverted Row
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4 sets
15 reps
30 sec rest

Exercise 2B

TRX Atomic Pushup
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4 sets
15 reps
30 sec rest

Exercise 2C

TRX Sprinter Start You'll need: TRX
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4 sets
15 reps
30 sec rest

Exercise 3A

TRX Prone Pike You'll need: TRX
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3 sets
10 reps
30 sec rest

Exercise 3B

TRX Kneeling Fallout You'll need: TRX
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3 sets
10 reps
30 sec rest

Day 3

Exercise 1A

TRX Lateral Squat You'll need: TRX
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5 sets
12 reps
30 sec rest

Exercise 1B

TRX Supine Hip Extension to Leg Curl You'll need: TRX
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5 sets
12 reps
30 sec rest

Exercise 1C

TRX Jump Squat You'll need: TRX
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5 sets
12 reps
30 sec rest

Exercise 2A

TRX Single-Arm Row You'll need: TRX
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4 sets
10 reps
30 sec rest

Exercise 2B

TRX Pike Pushup You'll need: TRX
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4 sets
10 reps
30 sec rest

Exercise 2C

TRX Y-Fly You'll need: TRX
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4 sets
10 reps
30 sec rest

Exercise 3A

TRX Pallof Press You'll need: TRX
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3 sets
6 each reps
30 sec rest

Exercise 3B

TRX Biceps Curls
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3 sets
15 reps
30 sec rest
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