10 TRX Trainer Exercises To Improve Your Power, Speed, Strength
From runners to cyclists, triathletes to yogis. Whatever your sport, a strong set of abdominal muscles is crucial in every exercise. To increase power, strength, speed, balance, agility and coordination, a strong core is the centre of all training.
The TRX trainer is renowned for its challenging abdominal exercises and good beginner strength is needed for even the simplest of its exercises as suspension training causes your abdominals to fire, braced under constant tension.
Our TRX workout comprises of 10 exercises, each getting progressively harder as you dig deeper into the challenge.
01. TRX Plyometric Lunges
Hold both TRX handles at a medium length and sink into a lunge. As you hit the bottom of the lunge (knee just off the floor), explode off both feet and switch legs (whilst airborne) to lunge on the alternative leg. Perform a minimum of 10 to pass this move.
02. TRX Pistol Squat (Single-leg Squat)
The pistol squat is perhaps one of the toughest body weight exercises there is, requiring leg strength, balance, flexibility, supple joints and advanced coordination. Holding onto the TRX will help you with balance, but the leg strength is all down to you. Grabbing both TRX handles, extend one leg in front of you and sink down into a squat, driving off the single supporting leg to return to standing. Let’s see 6 per side before you check off number two!
03. TRX Wall Row
Grab your TRX handles facing the anchor as though you were about to perform a row, except now we’re taking it off the ground. Place one foot a time onto the wall so you are fully suspended and now perform your row, keeping your back flat and drawing yourself up until your hands meet the sides of your rib cage. This is a tough exercise as you are now fully suspended and controlling your full body weight whilst also maintaining a tight core in order to balance against the wall. If you can’t reach a wall from your attachment, try placing your feet on a high step. Do 12 rows before you move on.
04. TRX Single-Leg Burpees
For exercise 4, loop your handles so that just one is taut and hook in your foot over the bottom stirrup. The handle should hang around knee length. Now, facing away from the anchor, you’re going to burpee or ‘squat thrust’ as they are more formally known. Take you hands down to the ground as you jump the free leg back into extended plank. Explode off this leg and jump back to standing. This is an intense full-body plyometric exercise. A total of 10 is required, that’s 10 per leg.
05. TRX Triple Threat Abdominals
Our next move is a triple threat; you’re going to need abs of steel for this one. Facing away from the anchor, come onto all fours and attach your feet into the stirrups, lift your knees off the floor so you are in a floating plank position, this is your start point. From here, complete the following sequence: push, pike, crunch. For the push-up, sink your chest down to the floor engaging your abdominals to prevent your feet from swinging in the stirrups. Next, the pike, lock your knees and keep your legs and arms extended whilst bringing your feet forward towards your hands. Your bum should lift into the air and it should feel like you're trying to fold in half. The third part to this move is a suspended crunch, return to your plank and then tuck your knees in towards your elbows, bum down this time. Hint: You need to shorten your straps so that as you pike your feet remain elevated.Completing all three moves counts as one rep. Hit 10.
06. TRX Row to Extended Plank
Grab both handles and lean back for a body weight row. Palms face each other as you pull your body up, elbows shaving the rib cage. This is the turning point where, maintaining a neutral spine, you now bring your hands up past your head and into a fallout position, shifting your body weight forward simultaneously until your hands are straight above your head. Your body weight should shift backwards and forwards between these two moves. Another 10 will see you through to TRX exercise three. A row plus a plank counts as one.
07. TRX Single-Handed Push Up
To complete the seventh move, loop your TRX handles through one another so that one handle is taut. Hold one handle and come to the ground to set up for a single hand push-up. One hand is going to remain suspended in the TRX, whilst you push up using the other. Sink down until your nose is scraping the floor for your push up and then explosively drive off and extend both arms, the TRX arm should now be fully extended supporting your weight, whilst your other arm hovers above the ground. Give me 8….. per side!
08. TRX Chin Up
For the TRX chin up, shorten your straps and loop both handles through so that they stay together, then grab them with palms facing towards you (chin ups palms face you, pull ups palms face away). Suspend completely so that you are hanging, cross your legs or tuck them behind, just make sure they don't touch the ground. Pull up until your chin faces your hands and then relax back down. Let’s go for 5, 10 if you're showing off.
09. TRX Handstand
This one is advanced. You're going to start by hooking both feet into the stirrups, your hands facing the anchor. Taking both hands to the floor, lift one leg off the ground and begin simultaneously walking your hands back whilst you lift the second leg off the floor, driving both feet back into the stirrups. Continue walking your hands back until you reach a vertical handstand. The ultimate balance challenge this needs advanced core and shoulder strength and is a tricky one to master.
10. TRX Handstand Push Ups
Set up the same as move 9 and walk into a TRX handstand, but this time, once you’re in the handstand position, lower your chest towards the floor to complete a handstand push-up. Perhaps the toughest TRX move there is, master this and you have exceptional calisthenic skills, a show stopping party trick and of course, most importantly scored a 10/10 in our TRX challenge.