Full-Body Exercises

10-Minute TRX Push-Pull-Core-Circuit Bodyweight Workout

Train your chest, back, abs—and get some cardio in—with this quick-hit routine.

TRX Workout
Duration 10 min
Exercises 4
Equipment Yes

What It Is:

A TRX push-pull-core circuit designed by L.A.-based trainer Andy McDermott. Hang a TRX or other suspension trainer from a secure point overhead, then set a timer for 10 minutes. Start the time and complete the following four exercises as a circuit: TRX rows, TRX chest press, TRX knee-ins, and a stair or treadmill run. 

Why It Works:

The circuit begins with a classic push-pull superset that will work chest, back, biceps, and triceps. Core strength and stabilization are trained with the knee-ins, and an old-fashioned stair or treadmill run ensures your heart rate will stay elevated. “I love this workout because it’s simple but gets all your muscles activated quickly,” McDermott says. “The burn kind of sneaks up on you.”

Quick Tip:

Keep your back flat as you pull your knees into your chest. For an advanced version, do one leg at a time.

TRX Workout

Perform the circuit for 10 minutes. Don’t rest between exercises.

Exercise 1

TRX Row You'll need: TRX How to
TRX Row thumbnail
-- sets
10-20 reps
-- rest

Exercise 2

TRX Chest Flye You'll need: TRX
exercise image placeholder
-- sets
10-20 reps
-- rest

Exercise 3

TRX Knees-to-Chest
TRX Workout thumbnail
-- sets
10 reps
-- rest

Exercise 4

Stair Running
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
30 Seconds reps
-- rest
This can be replaced with a regular run.