Get Ready to Feel the Burn With This Kick-Ass Beginner TRX Workout

Updated on 6/25/2018 at 7:25 PM

POPSUGAR Photography | Kathryna Hancock

The TRX Suspension Trainer is one of the most versatile pieces of equipment in the gym. By using the TRX, your muscles are constantly working, as you use your entire body — especially your core — as a stabilizer for each movement. The TRX is a perfect addition to any fitness-lover's must haves because it can be attached to objects like a door, fence, and even a tree.

This 30-minute workout designed for beginners will sculpt and strengthen your entire body.

Directions: Before jumping into any workout, it's imperative you warm up. To warm up for this full-body workout, do two rounds of the following exercises for 30 seconds each:

Now that you're warm, it's time to get started. Remember that this workout can be modified for any fitness level. Feel free to make any adjustments to the sets and reps as needed. When you're done, be sure to do a proper cooldown, consisting of a light stretch and foam rolling.

TRX Squat Jumps

Start facing the anchor point, with the straps at mid-length and your hands on the handles.
Step back so that there's no slack on the suspension trainer.
With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels, maintaining a neutral spine.
Drive your heels through the ground as you jump up as high as you can. Land on your heels with control. This completes one rep.
As you get comfortable with the movement, begin to add more speed, spending as little time on the ground as possible.
Complete 12 reps, then rest for 45 seconds.

TRX Curls

Start facing the anchor point, with the straps at mid-length.
Apply tension to the straps. Keeping your body in a straight line and your core engaged, curl your arms, bringing your palms toward your face. Be sure to maintain a 90-degree angle at your elbow joint.
Lower back down to the starting position. This completes one rep.
Complete 12 reps, then rest for 45 seconds.

For this exercise, the closer your feet are to the anchor point (you'll be more at an incline), the harder it will be. The farther away your feet are from the anchor point, the easier it will be.

TRX Push-Ups

Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length.
Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up.
Press back up to your starting position. This completes one rep.
Complete 10 reps, then rest for 45 seconds.

For this exercise, the closer your feet are to the anchor point, the harder the move will be. The closer you are to standing straight up, the easier it will be.

TRX Lateral Lunges

Begin by placing the suspension trainer in single-handle mode by looping the foot cradle of one strap into the other.
From a standing position, place your right foot into the foot cradle.
Maintaining a tall position, take one step to the left of the anchor point. Bend your left knee as you lower down into a squat. Your weight should be shifted back into your left heel. Only go as far as your range of motion allows. If you begin to feel unstable, come closer to the anchor point and don't lower down as far.
Drive through your heel to return to your starting position. This completes one rep.
Repeat for eight reps, and then do the same on the right leg. Rest for 45 seconds.

TRX Mountain Climbers

With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Bring your left knee to your left elbow, then return to your starting position. Bring the right knee to your right elbow. This completes one rep. As you become familiar with the movement, begin to pick up the pace.
Be sure to avoid sawing the TRX (the handles move up and down) by putting even weight into the foot cradles.
Repeat for a total of 12 reps, then rest for 45 seconds.

TRX Knee Tucks

With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.
Repeat for a total of 12 reps.

Take three minutes of rest and then repeat the circuit for one more round.