Full Body Workout with TRX

By Katarina Opacic, Regional Group Exercise Manager at Fitness First DIFC

TRX was introduced by the U.S. Navy Seals; Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise because you can simply adjust your body position to add or decrease resistance. With TRX you can create small group training that lasts 45 minutes and do full body workouts.

Primary muscle group: Glutes, Hamstring, Quadriceps
Secondary: Abs
Execution: Feet hip-width apart, go to a squat and jump up.

Primary muscle group: Upper back and back shoulder
Secondary: Abs
Execution: Face the TRX and keep your arms extended at chest level and in front of you, pull yourself up and open your arm as a letter T, Y and I.

Primary muscle group: Quadriceps, Chest
Secondary: Calves, Abs, Back, Triceps
Execution: Put one foot in the TRX strips, do burpee with push up, stand up and jump.

Primary muscle group: Obliques, Hip flexor
Secondary: Shoulder, Abs,
Execution: Both feet are in TRX strips and you go into a side plank position on your elbow. Pull your knees close to the chest.

Primary muscle group: Abs
Secondary: Shoulders, back, glutes, handsticks
Execution: Both feet are in TRX strips whilst you are in the plank position. Pull hips up with extended legs.

Primary muscle group: Abs
Secondary: Shoulders, Back, Quadriceps, glutes
Execution: Stay on your knees and keep handles in front. Roll out and bend elbows, extend and roll back.

TRX Overhead Squat

Primary muscle group: Glutes & Hip Flexors, Quadriceps
Secondary: Abs, Hamstrings, Shoulders
Execution: Feet shoulder-width apart, hold the TRX, keep your arms above your head and go into a squat position. Once your thighs are parallel with the ground, slowly return to the starting position.

Primary muscle group: Glutes, Hamstring, Quadriceps
Secondary: Abs, Shoulders
Execution: Hold the TRX and step forward into a lunge while your arms create the letter T, then return slowly to starting position.