The SparkPeople Blog

8 Amazing Exercises for the TRX

By: , SparkPeople Blogger
5/10/2013 6:00 PM   :  35 comments   :  192,562 Views

If you haven't been in a gym recently you may be surprised to see trainers and fitness enthusiasts incorporating many new gadgets into their workout routines to help keep their training fresh and challenging. Having covered kettlebells, BOSU trainers and Body Bar workouts in previous Fitness Round-up blogs, now seemed an opportune time to introduce the TRX Suspension System.


PLEASE note that suspension training is NOT for beginners. Many experts, including our own Coach Nicole, do not recommend this type of activity for beginners. It takes a strong core, balance and coordination to do many of these exercises. Performing these exercises without a strong core foundation could lead to potential injuries if you use the wrong muscles.

If you happened to have missed Coach Nicole's review on the TRX Suspension System you can click on the link and read her critique. As with kettlebells, if you are interested in incorporating this system into your fitness regimen, you may want to see if your gym offers a class led by a certified personal trainer to ensure you get the best from your workout.

Arms, Chest, Core: Chest Exercise Push-up

Abs, Biceps: Crunch and Curl

Back, Biceps, Core: TRX Back Row

Triceps: TRX Overhead Triceps Extension

Shoulders, Triceps, Chest, Abs, Butt: TRX Perk-up

Glutes, Quads and Hamstrings: TRX Suspended Lunge

Butt, Hips, Hamstrings: TRX Hamstrings Curl

Butt, Abs, Hips, Thighs: TRX Butt Blaster

Have you used the TRX? Is it something you would be willing to try?


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Comments

  • 35
    Would love to try it but it's just too expensive for me. - 6/2/2014   12:24:45 PM
  • 34
    My personal trainer introduced me to it at the gym, and now I use it several times a week to strength and HITT. It can be for beginners- you just need to modify the movements, like you can with many other workouts. Don't be afraid to try something new and if you go to a gym, ask to be shown how to use them. - 3/25/2014   10:50:27 AM
  • 33
    I do TRX Twice a week with Tabatas and It is the Most FAST and EFFECTIVE Workout I have found for sculpting and strengthening...You get your Strength/cardio all in one shot...and I am done and out of the gym after 25 minutes...but I feel it for 2 days...Yeah...it's that good of a workout! - 1/24/2014   6:50:04 AM
  • 32
    I love TRX and it is TOTALLY for beginners! Change your angle and it gets easy, change again and it's hard! This piece of equipment is the best thing ever!!! - 6/7/2013   8:56:19 AM
  • CPILLS1970
    31
    My trainer has me do several exercises with the TRX, and they're great! I would consider myself a beginner, but the exercises are well within my abilities. I don't do any of the exercises where my feet are in the handles, because I would definitely consider that advanced, but everything else is a go! - 6/3/2013   12:51:35 PM
  • 30
    I've never tried it, but would like to. . It looks like good challenging exercises. - 5/16/2013   2:08:47 PM
  • DELLMEL
    29
    I would really like to do this. Never did it. - 5/11/2013   4:15:25 PM
  • TNSFIT
    28
    Been using a TRX at home for a year now and I still think it's great. Recommended by my chiropractor as an affordable and safer alternative to free weights. I absolutely agree and, while there are certainly potential dangers with either, the TRX is less risky. As with everything, get expert advice if you're not sure what to do. Personally, I found the written guide and video were sufficient. - 5/11/2013   1:01:43 PM
  • 27
    My gym started it last spring. One of the trainers told me that there were several women 'my age' in the beginner's class and she thought it would be 'fun!' It's NOT for the over 60 crowd unless you have tremendous ability, lol....I would finally get into one position and the instructor would be 2 more exercises past me! I did it once, was proud of myself for sticking to it, and never went back. But both my sons love it! - 5/11/2013   12:30:56 PM
  • 26
    I used TRX with my trainer 2 or more years ago, and ended up with a shoulder injury. I prefer free weights and body weight. - 5/11/2013   11:49:01 AM
  • 25
    can't believe this has been around this long. My gym just started TRX classes this month. I'd love to be able to do - I'll have to work towards it. But it's way down on my bucket list, I am still on the bosu, swiss ball and balance board. - 5/11/2013   11:42:50 AM
  • 24
    Thank you and I hope you will post more TRX moves in the future. The sheer cost of the equipment forces me to keep using it, and my muscles really let me know about it. I take it on trips because lots of motels and hotels have poor or no fitness rooms. - 5/11/2013   10:35:57 AM
  • 23
    I love TRX! I disagree that it's not for beginers just need to work at your level. Using less advanced and increase basic. Started with a trainer and have my own at home now great strength and HITT workout!! - 5/11/2013   10:32:29 AM
  • ROBBIEY
    22
    It looks like something that I would be interested in doing. I like to try new fitness routines, although I usually just revert back to my running on the treadmill which I love. I will check with our local gym to see if TRX is available. - 5/11/2013   8:57:39 AM
  • 21
    TRX looked like fun at my local gym, so I tried it. Having fibro and doing trx, didn't work out real good for me. I would suggest it to normal people in a exercise rut though. - 5/11/2013   4:33:02 AM
  • 20
    I tried it when a trainer introduced me to 2-3 exercises to try with it. It is NOT for me. It showed up a muscle group that completely failed when a certain exercise was attempted. -- She was quite surprised to see what happened. - 5/11/2013   2:38:43 AM
  • 19
    I love TRX. I first tried a 15 minute demo at my local Y, then signed up for a class. I've not been able to continue the class because of scheduling issues, but I'm going to keep trying to get into a class. - 5/10/2013   11:32:07 PM
  • ETHELMERZ
    18
    Lordy, every year, someone comes up with something that will cost money to do, someone should look at the people every 5 yrs. afterwards and see how they look. - 5/10/2013   9:59:15 PM
  • 17
    I have not used TRX. At this time, I am not ready to try it. I think I will when I get more physically fit. Baby steps for me. - 5/10/2013   9:49:19 PM
  • DELLMEL
    16
    Never did it. But I would really like to. - 5/10/2013   8:36:28 PM
  • DAMIRIC
    15
    I love TRX workouts. Gym in a bag as they say. Very easy to workout with. - 9/5/2011   8:11:21 AM
  • 14
    I tried TRX last year at my local Y. The instructor told us before we started that we WOULD be sore! She was correct. I took the class on Thursday night and I could almost move normally by Monday! I DID enjoy it and I'm looking forward to doing more ... - 6/26/2011   5:35:29 PM
  • 13
    I love the TRX... if a beginner wants to try it go find a reputable trainer who is trained on the use of the TRX. It give a great workout for all muscle groups. - 4/15/2011   6:14:57 PM
  • 12
    well, my boyfriend actually has one. he likes it but agrees wholeheartedly with coach nicole's pro's and con's. while i'm interested in trying new things, this never piqued my curiousity. - 4/14/2011   1:47:05 AM
  • MSLODI
    11
    I did an 8 weeks challenge and did TRX ....I just LOVE IT!!!! over all a great workout for the body. - 4/13/2011   7:36:27 PM
  • 10
    I love TRX and consider it to be just another tool in my toolbox. It allows me to add variety to my workouts and I can adjust the level of difficulty by adjusting my body position. I would encourage everyone to learn how to use it from a professional, but it CAN be used with beginners under supervision. I have even seen seniors led through a TRX workout designed to improve their balance and flexibility! - 4/13/2011   3:00:20 PM
  • 9
    I love TRX and consider it to be just another tool in my toolbox. It allows me to add variety to my workouts and I can adjust the level of difficulty by adjusting my body position. I would encourage everyone to learn how to use it from a professional, but it CAN be used with beginners under supervision. I have even seen seniors led through a TRX workout designed to improve their balance and flexibility! - 4/13/2011   3:00:17 PM
  • 8
    I would love to add the TRX system to my strength training routine. I just wish they'd lower the price !! Depending on what "kit" you get, you'll pay around $200 !!! It's not like this is a complicated device to manufacture. So, why the prohibitive cost ? I can buy a low end bike for $200 !


    - 4/13/2011   10:20:52 AM
  • 7
    Have not done it but will be willing to try it out. - 4/13/2011   10:01:54 AM
  • 6
    YouTube has a number of TRX workouts that explain each exercise in detail. - 4/13/2011   12:57:05 AM
  • 5
    TRX is one of the best gadgets to teach beginners how to squat with a full range of motion, row and chest press. I use mine with beginner clients all the time. - 4/12/2011   10:11:52 PM
  • 4
    The first time I used TRX was with a trainer. I really liked it because I could easily adjust the difficulty level by changing the position of my body. I think working with helped me learn the correct form. And it certainly was challenging. Lately to achieve my goal of adding more strength training into my week, I've been attending a TRX circuit class. It is a killer and some of the stuff I can't do yet but just like everything else I've tried since joining SparkPeople I've improved and I'm looking forward to more (even though I'm still sore as I type this). I'm actually thinking about purchasing a system for myself. I spend the summer in a remote part of Canada and there are no gym's or classes and I'm looking for a way to keep up my progress. I think this will be great because it is so portable and versitile. And now that I've done it in a circuit setting, I can incorporate the cardio into the routine as well. Fun!!! - 4/12/2011   10:00:57 PM
  • BUNNIEGIRL35
    3
    My trainer uses TRX with me frequently. Love it. Wish I had it at home. If you have the opportunity to try it, go for it! - 4/12/2011   4:33:15 PM
  • 2
    LOVE TRX!! It's an amazing workout! I was so sore after the first workout that I couldn't lift my arms to wash my hair :) I'm not exaggerating! The great thing about TRX is you can personalize most of the exercises to fit your abilities. - 4/12/2011   4:00:07 PM
  • 1
    I have used TRX in a TRX bootcamp in my home town. The way this lady in the photo has placed the TRX is incorrect, it should be on the other side of the door. TRX is a very difficult workout, and I did it as a beginner. Our coach made sure to explain every move before we did it. It works your core tremendously, even if you think you're only doing an arm exercise. You will feel soreness in muscles you never knew you had, but your strength and ability will increase rapidly. I quite enjoyed the TRX classes and found them an excellent challenge to change up the workout routine. - 4/12/2011   2:47:11 PM

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