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TRX Workout

Gini Grimsley
Sep. 6, 2022 / VASA Admin
TRX Workout

TRX bands are versatile and can be used for a full body workout. Complete the following as individual exercises or spice it up by completing it as a full circuit!

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TRX Squat/Squat Jumps:
3 sets, 15 reps
Hold the handles and place your feet hip width apart. Sit down towards the ground and stand up quickly. To get your heart rate up, jump up and land softly to complete the squat.
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TRX High Row:
3 sets, 15 reps
Start with arms extended out and your feet under the anchor. With your palms facing down, pull the handles towards your shoulders, then extend your arms back to the starting position.
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TRX Foot Elevated Lunge:
3 sets, 10 reps on each leg
Place one foot into the cradle of the handle. Stand tall with your hands clasped in front of your chest. Bend the knee of the planted leg and drive the foot in the cradle backwards. Return to a standing position. Modification: For a less challenging version, hold the handles for support, keep one leg planted on the ground, and lunge backward with the other leg, keeping it off the ground for all 10 reps if possible.
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TRX Glute Bridge + Hamstring Curl:
3 sets, 15 reps
Lie flat on your back with your feet in the TRX straps. Engage your core and glutes and lift your hips off floor. In one smooth motion, drive the hips up and curl your heels into your glutes without letting your hips sink down.
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TRX Push Up:
3 sets, 15 reps
Face away from anchor point and hold the straps in your hands. At a 45-degree angle, place your hands underneath your shoulders (the straps will be on top of your arms). Slowly and with control, lower into a push up position. Then, press away from floor and repeat. Advanced option: Place your feet in the handle cradles and put your hands on the ground. Complete a push up followed immediately by a knee tuck by pulling both knees into the chest before completing another push up.
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Atomic Push Up:
3 sets, 15 reps
Face away from anchor point and hold the straps in your hands. At a 45-degree angle, place your hands underneath your shoulders (the straps will be on top of your arms). Slowly and with control, lower into a push up position. Then, press away from floor and repeat. Advanced option: Place your feet in the handle cradles and put your hands on the ground. Complete a push up followed immediately by a knee tuck by pulling both knees into the chest before completing another push up.
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TRX Ab Pike/Tuck:
3 sets, 15 reps
Get into a high plank position, with your feet in the TRX straps and hands under your shoulders. Drive your hips into the air and curling your knees into your chest. Slowly lower back into the plank position. Advanced option: Instead of curling your knees into your chest, keep your legs straight so you end in a pike position.