Strengthen your entire body with this TRX beginner workout plan. Thanks to the versatility of TRX suspension straps, this workout routine canbe done anywhere and challenges your core stability with every move.
If you're ready to set fire to your midsection, grab the printable workout PDF and get started.
Benefits of TRX Suspension Training
TRX is a total body resistance training tool that was developed by Navy Seals so that they could get in a killer workout.
As a Certified Strength & Conditioning Specialist, TRX training is an amazing option for busy moms and the TRX system is of the best pieces of at-home workout equipment you can invest in.
- TRX straps can be used anywhere
- Compared to other workout tools they're cost-effective
- The suspension straps allow you to target the entire body, specifically the posterior chain
- Adjust the intensity level by adjusting your stance
- Easy to use so great for beginners
- Low-impact
A TRX suspension trainer makes getting in a total-body workout at home easier and though it's not something I use in the SMASH Fit For Life workouts it is something I use with my one-on-one clients!
The Beginner TRX Workout
| TRX Low Row | 10 reps |
| TRX Cross Balance Lunge | 8 reps per leg |
| TRX Face Pull | 10 reps |
| TRX Hamstring Runner | 20 seconds |
| Rest | 30 seconds x 4 sets |
| TRX Full Plank Body Saw | 8 reps |
| TRX Side Plank With Dip | 8 reps per side |
| Rest | 30 seconds x 2 sets |
To perform it: Perform the first four TRX exercises for the prescribed number of repetitions back to back without rest. At the end of the four exercises, rest for 30-45 seconds and repeat the sequence. Perform this for four rounds before moving on to the core exercises.
Perform the core TRX exercises back to back without rest for the repetitions listed. Rest for 20 seconds between sets and perform a total of two sets.
Workout Printable PDF
Click the image below to download your free PDF of the TRX workout. Each time you perform the workout make notes on how it feels and where you can progress. Then, push yourself and make it harder each time by adjusting your stance and engagement (learn more about how to increase intensity of home workouts)
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Exercise Tips For Form
One of the things I tell my moms in the SMASH Home Workout Program is to make sure you're paying attention to your form when using a TRX suspension trainer! It's easy to "go through the motions" when it comes to at-home workouts.
However, learning to engage the correct muscles will give you the biggest bang for your buck (this is the first rule in the Ultimate Home Workout Guide).
Remember, one of the reasons I love TRX suspension training (aside from being able to use them anywhere) is that you can adjust the intensity of the exercise based on your stance. Below are a few tips on how to perform the TRX exercises in the workout plan.
Hack: make TRX exercises harder by bringing your feet closer to the anchor point. Make them easier by walking away from it.
TRX Low Row
- Hold the handles at chest height with arms extended.
- Walk your feet as close to the anchor point as preferred for your level of strength.
- Maintain a plank position and use your back muscles to row your body up so that your palms come to the outside of your chest.
- Pause to pinch the shoulder blades behind your back.
- Slowly extend your arms back down and repeat.
TRX Cross Balance Lunge
- Stand upright holding the handles loosely at your chest.
- Transfer the weight onto your right foot and lift the left knee up.
- push the left knee behind you aiming to touch the left knee to the right heel.
- Bend the front knee to come into the lunge while using the TRX suspension trainer as support.
- Push through the heel on the ground back up to a standing position.
TRX Face Pull
- Hold the handles at chest height with arms extended and knuckles turned in toward each other. Feet hip width apart.
- Walk your feet as close to the anchor point as preferred for your level of strength.
- Maintain a plank position as you row your body up to meet your hands, elbows in the air.
- Your hands should come to your cheeks.
- Pause and reverse the movement.
TRX Hamstring Runner
- Lay on the ground with your heels in the suspension trainer.
- Place your hands on the floor and lift your hips in the air.
- Keeping your hips high bring one heel in toward your bum while keeping the weight evenly distributed.
- Reverse the movement and bring the other heel in.
These are very much like a reverse mountain climber exercise. It takes time to figure out how to distribute the weight though so that you're not bouncing the straps.
The better you get, you can make them harder by raising your hands in the air.
TRX Body Saw
- Come into a plank position on your forearms or your hands with your toes in the straps.
- Maintain a bit of a posterior pelvic tilt.
- Slowly bring your body forward so your shoulders are in front of the hands.
- Then, push back so that your hands are in front of your shoulders.
- Keep moving through the rocks or "saw" slowly for the duration of the exercise.
TRX Side Plank With Hip Dip
- Come into a side plank position on your hands or forearm with your feet in the straps.
- Make sure that the top foot is in front of the bottom foot, not stacked.
- Raise your hips off the ground.
- Slowly dip your hips toward the ground and then raise them back up using your obliques.
- Repeat.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Other Beginner Home Workouts
- 15 minute circuit workout for beginners
- How to get better at push ups as a beginner
- 20 minute beginner HIIT workout
- SMASH fit for life workout plan
- Resistance band PDF exercise chart
Frequently Asked Questions About TRX Suspension Trainers
TRX suspension straps are one of the most effective tools you can use in your home workouts. Not only are they great for beginners but TRX bodyweight training allows you to target muscles that most people struggle with when using bodyweight-only training (like your back). Plus, the suspension straps can be made easier or harder depending on your stance. Couple that with the fact that they require more core strength per exercise and they're a great home workout tool.
If possible mount your TRX on the ceiling. With this, you'll be able to better get under the anchor point to make your TRX workout more challenging when you're ready. However, you can mount it on the wall or use a door jam if that's your only option. You'll still get a great workout.
This TRX workout can be added in with other total body workouts and completed once per week. Or, you can use this specific workout three times per week making sure to take one day of rest between training days.
John says
This beginner workout plan is exactly what I needed! The step-by-step instructions make it easy to perform each exercise correctly. Day 3 of the workout and I feel more energized. I'll keep going with this routine.
fitasamamabear says
Happy yo hear it, any questions just ask!