TRX Training – Total Resistance eXercise


TRX Training also known as Total Body Resistance Exercise, it refer to a form of suspension training and it developed by US Navy SEAL.

TRX training uses body weight exercise to enhance strength flexibility, balance and core stability. The TRX training to leverages gravity and use body weight to complete the workouts.

The suspension training kit easy to setup indoor or outdoor.


TRX Squat

TRX Squat

Target for Hamstrings, glutes, quads, and abs.

Stand to face the TRX anchor, feet shoulder-width apart.

Grasp the handles and extend your arms forward to should height, palms facing each other.

Slowly move down into a squat, extending arms in front of your chest. Push yourself back up to start.

Do it slowly and feel your quads, hamstring, glutes, and abs.

TRX Single Leg Squat Workout

TRX Single leg Squat

Target for Abs, Butt, legs and arms

Start holding both handles in front of your waist, elbows bent by your sides. One of your leg parallel to the floor, the other leg lower down into squat position. Position for a few second with leg parallel and squat, push back slowly to start.

TRX Single Leg Squat -Cross Leg

TRX Single leg squat – leg cross

Repeat the above step but leg cross with other legs.

TRX Single Leg

TRX Single leg Squat

TRX Plank

Target for abs, glutes.

Get your leg straight and hold for 1 minutes each set.

TRX Suspended Pike

TRX Reverse V / suspended pike

Target Abs, Glutes, Quads, shoulders

Plank position, move slowly your legs closer to body and lift hips up into an inverted V. Hold for few seconds and back to first position.

TRX Atomic Push Up

TRX Atomic Push Up

Target for Chest, Shoulders, arms, and abs.

Get your leg straight and bring your knees to meet your elbows slowly and hold on for a few seconds. Slowly move back to plank position and repeat for15 times.

TRX Side Plank

Side Plank

Target for CORE

Lie on your left side and place both feet into the cradles. Stack your elbow under shoulder, and lift yourself up into a side plank. To make it harder, reach your free hand under your torso to the floor behind body. Looking for yet another variation? Try lowering your hip to the floor and raising it back up into the side plank. Hold for a few seconds at the top, and then repeat.

TRX Lower Back Stretch

Lower back stretch

Target for lower back, abs and shoulder

stand facing the anchor point with your feet hip-width apart. Gripping the bar, make sure your arms are straight and your palms are down. Lean back and drop your hips away from the anchor point. Place your head between your arms and relax your shoulders turn to left and right slowly.

TRX Deltoid

TRX Deltoid Fly

Target for back and shoulder

Face the anchor, stagger your stance (right foot should be a few inches in front of left), and grasp one strap in each hand. Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest. Pull against the TRX, shifting weight to your right foot as you open your arms into a “T” position. Return to start.

TRX Suspended

TRX Suspended Lunge

Standing tall with a tight core and flat back, carefully insert your left foot into a suspended TRX band. Take a step forward with the right foot, balance yourself and extend your arms out before beginning. Bend at the right knee and slowly lower yourself until the upper thigh is parallel with the ground. Pause and return to the starting position while maintaining proper form.

TRX Mountain


Carefully place your feet into individual TRX straps. Face forward and place your hands on the ground below your shoulders. Brace your core as you drive your hips up into a push-up position.Begin the exercise by moving your right knee forward then fully extend it back. Now bring the left knee forward and fully back.Continue this back and forth pattern of movement while keeping the upper body stationary and the hips elevated.



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