Sculpt a Lean and Strong Physique With the TRX Training System

Who says you can’t get a fat-blasting, muscle-chiseling workout with bodyweight exercises only? The following 7 TRX moves target your body from head to toe, hitting your muscles hard with an array of body-strengthening movements for a firm, well-defined physique. 

Take your time to master each move to get the most out of this high-octane, TRX workout. 

Works: Shoulders, core, legs

● Place your right foot in a single TRX loop with your laces down and hop forward one foot into position.

● Bending your left leg to 90 degrees while moving your right back into a lunge position, raise dumbbells out to sides till arms are ­parallel to floor and dumbbells are at shoulder height.

● Slowly draw right knee up toward left; stand up and return arms to sides. Repeat for 20 reps; switch legs.

Tip: Make sure your front knee does not drift beyond your toes.

Works: Core, glutes, outer thighs

● Assume a plank position on your palms with both feet resting in TRX loops.

● Perform a pike, lifting your pelvis upward and simultaneously pushing hips outward until legs form a wide V.

● Return to plank position, keeping your core engaged.

● Perform two sets of 20 reps.

(Check out our 30-Day Plank Challenge here.)

Works: Shoulders, arms, back, core, legs

● Hold a TRX handle with your right hand, palm facing inward, feet hip width on the floor.

● Hold a kettlebell in your left hand in rack position at shoulder height, palm facing your body. Keep both elbows by your sides.

● Perform a squat, straightening your right arm while holding the kettlebell in place.

● Rise from the squat, pushing with legs and pulling with right arm; press kettlebell ­overhead. Perform two sets of 12 reps on each side.

Tip: Make sure pull and press happen simultaneously.

Works: Chest, triceps, core

● Hold handles with palms down at waist height. Place your feet at shoulder width, walking them back until your body is about 45 degrees to floor.

● Perform a chest press, bending elbows to 90 degrees , then push back up, extending your arms forward. Perform two sets of 15 reps.

Tip: For more core engagement raise one foot off the floor.

Works: Biceps, core, legs

● Face the TRX and grab both handles with your palms facing upward, arms straight. Place your feet slightly forward, with the TRX angled upward at about 45 degrees to the floor.

● Squat down, keeping your arms straight.

● Keeping your elbows high at shoulder level, curl biceps as you rise up from the squat.

● Extend your arms, keeping core tight, and repeat for 15 reps.

Tip: Drive through your heels, Hamstrings, and glutes to rise from the squat.

Works: Core, glutes, hamstrings

● Lie on your back with your heels in the loops of a TRX approximately 30 inches off the floor.

● Assume the bridge position by bringing your back off the floor until your hips are in line with your shoulders. Now lift your pelvis higher and curl your heels inward toward your glutes.

● Return to the bridge, keeping your core engaged and hips in line with shoulders.

● Perform for two sets of 25 reps.

Tip: Brace your core to keep your hips extended.

Works: front delts, Rear delts, core, back

● Start with feet hip width, holding two TRX handles, arms straight and palms inward, body 45 degrees to floor.

● Keeping your core engaged, open your arms outward as your body travels forward until your arms are outstretched in a T position.

● Return to start, then raise arms upward to a Y position, palms facing forward.

● Perform two rounds of T to Y for 8 reps (16 each set).

Tip: Don’t use momentum to execute this move.