TRX Beginner's Workout

TRX Workouts (Total Body Resistance) are considered a great way for beginners to start working out. It only requires having the TRX, a small amount of space, and motivation! These bodyweight workouts have a great range of benefits that goes from resistance, build strength, balance, coordination, core, and flexibility.

This beginner’s workout will consist of 5 exercises: 2 upper body, 2 lower body, and 1 core. However, before starting the workout, this instructable will teach you how to adjust the length of the TRX, and how to know you have reached the recommended length for the upcoming exercise.

The number of reps/sets, and the length adjustment of the TRX are only recommendations. If the workouts feel too light or too heavy feel free to adjust those variables. The main goal is to familiarize with the exercises and do them the right way. Form goes first!

Good luck! And feel free to reach out to my account in case of any concerns, questions or advice.

Simple tutorial video on how to adjust the TRX

Short (S) Picture #1

Yellow adjustment strap should be almost all the way up.

You will know you have reached this length because the string would not go any further up.

Medium (M) Picture #2

Yellow adjustment strap should be right where grey and black colors meet.

Diagonal line should be covered by the yellow adjustment strap.

Long (L) Picture #3

Yellow adjustment strap should be almost all the way down.

You will know you have reached this length because the string would not go any further down.

Strengthens upper back and improves posture.

Keep tension on TRX throughout movement.

Recommended reps: 3 rounds of 8-10 reps with 1 min of break in between.

Length Adjustment: M.

Builds strength in biceps and shoulders.

Palms facing up.

Point elbows straight ahead, in line with shoulders.

Step forwards to increase intensity.

Recommended reps: 3 rounds of 8-10 reps with 1 min of break in between.

Length Adjustment: M.

Develops leg strength and challenges core stability.

To increase intensity limit arm involvement when performing exercise.

Plant rear foot to decrease intensity.

Recommended reps: 3 rounds of 6-10 reps with 1 min of break in between sets after both sides have been done.

Length Adjustment: M.

Strengths hamstrings and glutes.

Might want to use shoes to increase stability with TRX (depending on feet size).

Recommended reps: 3 rounds of 8-12 reps with 1 min of break in between.

Length Adjustment: L.

Core and full-body stabilization.

Avoid bringing glutes too high up. Try to stay as flat as you can. On the same line that your feet.

Keep glutes and stomach tight to increase difficulty.

Recommended reps: 3 rounds of 30 seconds with 1 min of break in between.

Length Adjustment: L.