Ever seen one of those yellow and black straps hanging from the wall at your gym, but not sure how to use it?
These straps are called a TRX, which is a suspension weight training tool that uses your own bodyweight to build strength, balance, flexibility and core stability. And fun fact, the TRX was created by a former U.S. Navy SEAL, so you know its legit.
TRX’s are becoming more common at gyms and some are even offering classes solely utilizing this piece of equipment. I first used a TRX when I was taking classes at Flex City Fitness during college. They rotated between different pieces of equipment each day, like bosu balls, barre, scooters, weights, bands and TRX. Even since then, I’ve been incorporating them into my workouts. They are truly an amazing way to work your muscles without any heavy weights.
If you haven’t already been exposed to a TRX, you likely have strayed away from them at the gym. But I encourage you to try them out, starting with these 10 full body TRX exercises.
Shoot for 10-20 reps of each exercise for a few sets each. If you are looking for a good circuit-based workout, work your way through these exercises three times through. You’ll be feeling it all over tomorrow morning!
1. Row
For rows, there’s a ton of variations you can do on the TRX. As pictured here, you can do a normal, close grip row. You can also row with your palms facing down towards the ground, up towards the sky, or bend them up at a 90 degree angle for a bicep curl.
The closer your feet get to your anchor point, the harder it’s going to be. The further back you stand, the easier it will be.
Start with your arms straight and balance on the heels of your feet. Then bend your arms, continuing through the rowing motion. Hold at the top for a second, then slowly return to the start position.
2. Chest Press
Essentially, this exercise is like a standing push up. The closer your feet are to your anchor point, the harder it is. Start with your arms straight, then bend them to a 90 degree angle, making a push up position.
If you arms are rubbing against the bands, you need to push your hands a little further out. You don’t want to end up with a rug burn on your biceps.
3. Tricep Extension
Not gonna lie, this one is a toughy.
The closer your feet are to your anchor point, the harder it is. Start with your arms straight in front of you, balancing on the balls of your feet. Continue by bending your arms with your palms facing outwards. The handles should get close to your forehead but not touch. Once you feel the tension, push yourself back up to the starting position.
4. Jump Squats
If you’ve ever done a jump squat, this is essentially the same thing. The benefit of using a TRX is to get deeper into the squat, and utilizing it to explode at the top.
Start standing normally, bending into a low squat, then jumping straight up. Use the TRX to your advantage to get in a deeper squat and push at the top to jump higher.
5. Pistol Squat / Single Leg Squat
If you’ve ever tried to do a pistol squat on the ground, you know how hard it is. You need prime balance and mad strength. If you’re trying to work your way up to one, using the TRX is a great way to start.
Start by standing up straight with the straps in hand. Balance your weight on one foot and start lowering down into a squat with your opposite leg sticking straight outwards. Use the TRX and your standing leg to push you back up to a standing position.
Alternatively, you can do a single leg lunge by extending your leg behind your standing leg, bending in a 90 degree angle.
6. Chest Fly
The key to this exercise is to keep your arms straight. The closer your feet are to your anchor point, the harder it is. If you are struggling to keep your arms straight, step backwards.
Start by balancing on your heels with your arms straight in front of you, holding onto the straps, palms facing each other. Begin pulling your arms away from each other into a T formation. Slowly lower back to your starting position.
7. Bear Hug
Much like the chest fly, you’ll start with your arms in an extended position, balancing on the heels of your feel. Start by doing a row-like motion, then crossing your arms in front of your body. You can alternate between which arm goes on top.
8. Ab Pike or Tuck
If you’re looking for a killer ab exercise, you’ve come to the right place. Start with your feet in the straps, then begin to fold your body in half for a pike, or bend your knees and tuck them into your chest. Either version will work your abs hard.
9. Single Leg Burpee
As if normal burpees weren’t challenging enough, here comes the single leg TRX version. The movements are the same as doing a burpee without the straps, except you are only utilizing one of your legs and balancing in a plank where you would normally be in a push-up position on the ground.
Start with your foot in the straps. Jump up, then reach for the ground. Jump and extend your leg back with the one in the strap. Finish up with bringing your free foot back to the ground, jumping and reaching for the sky. Now repeat.
10. Single Arm Reach
This exercise works both your core and upper body. Begin by holding one strap in one hand, reaching the free hand behind you. Think about making a continuous line with your arm and the TRX. Then bend your hand holding the TRX into a row motion, while your free hand reaches high up on the TRX strap. Continue by slowly dropping back down to your starting position and extending your free hand, opening up your chest.
And now you’ve got what it takes to smash your intimidation of the TRX straps. Next time you see them hanging from the wall at your gym, give them a go with these 10 full body exercises!