💪 Chest and Shoulder Exercises
1. TRX Push-Ups
Handles at shoulder height, body straight. Lower down, elbows at a 45° angle. 3–4 sets of 10–15 reps. The steeper the angle, the easier it is — adjust according to your level.
2. TRX Chest Fly
Arms extended to the sides, palms facing forward. Bring your arms together in front of you. 3 sets of 12–15 reps.
3. TRX Shoulder Press / Pike Press
Feet on the floor, handles low. Press your body up. 3 sets of 10–12 reps.
4. TRX Y-T-W Raises
Raise your arms in Y, T, and W shapes. 3 sets of 10 reps for each shape. Great for shoulder health.
🦵 Leg Exercises
1. TRX Pistol Squats
Hold the handles, one leg extended forward. 3 sets of 6–10 for each leg. Gradually reduce assistance from your hands.
2. TRX Lunges
One foot in the TRX strap, perform lunges. 3 sets of 10–12 per leg.
3. TRX Glute Bridge (TRX Hamstring Curl)
Heels in the handles, lying on your back, lift your hips and pull your heels toward your glutes. 3–4 sets of 10–15 reps.
4. TRX Side Lunges
Holding the handles, step to the side. 3 sets of 10–12 to each side.
🦾 Back and Arm Exercises
1. TRX Rows
Body leaning back, handles at chest height. Pull yourself toward the handles. 4 sets of 10–15 reps.
2. TRX Bicep Curls
Stand up straight, handles at shoulder height. Curl your arms, palms facing up. 3 sets of 12–15 reps.
3. TRX Tricep Extensions
Leaning away, extend your elbows downward. 3 sets of 10–15 reps.
4. TRX Y-Raises (For Back)
Stand facing the anchor point, arms extended. Raise your arms into a Y shape. 3 sets of 12 reps.
🧘 Core Exercises
1. TRX Plank / Mountain Climbers
Feet in the handles, hands on the floor. Brace your abs, hold. 3 sets of 30–60 seconds.
2. TRX Knee Tucks / Pike
Feet in the handles, supported on your hands. Pull your knees toward your chest or lift your hips up. 3 sets of 10–15 reps.
3. TRX Side Plank
Feet in the handles, side plank position. 3 sets of 20–30 seconds for each side.
4. TRX Oblique Twists
Rotate your knees to the side, return to center. 3 sets of 12–15 reps to each side.
❓ FAQ
Is TRX suitable for beginners?
Yes! TRX is one of the best training tools for beginners — adjust resistance by changing body angle.
Where is the best place to anchor TRX?
To a sturdy beam, crossbar, or door frame (with an adapter). Make sure it supports 3x your weight.
Can TRX replace weights?
Yes, to a large extent. TRX uses body weight as resistance and allows you to perform 300+ exercises.