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Top 8 TRX Workouts for Beginners

Top 8 TRX Workouts for Beginners

TRX workout, also known as suspension training, is a type of strength training that utilizes straps and your body weight to provide resistance. It's an excellent option for beginners looking to improve overall fitness, as it can be easily modified to match your fitness level and goals.

The benefits of the TRX workout include building strength and stability, and increasing flexibility and balance, while burning calories. However, following proper form and safety precautions is a prerequisite to avoid injuries.

This guide will provide a comprehensive overview of the top 8 TRX workouts for beginners and tips to help you get started.

1. Bodyweight Squat

The bodyweight squat is a fundamental exercise that targets the quadriceps, glutes, and hamstrings. It's beneficial to build lower body strength and stability. The TRX straps provide an additional challenge by adding resistance to the movement.

1.1. How to Perform Bodyweight Squat

To perform the TRX bodyweight squats:

  1. Stand facing the TRX straps and grasp the handles with both hands.
  2. Keep your feet hip-width apart and your core engaged.
  3. Slowly lower your body by bending at the hips and knees as if you were sitting back in a chair.
  4. Keep your chest up and your weight in your heels as you squat.
  5. Push through your heels to return to the starting position.

1.2. Tips for Beginners

  • Start with a smaller range of motion and work your way up as you build strength.
  • Keep your knees behind your toes as you squat to protect your knees.
  • Focus on keeping your weight in your heels throughout the movement.
  • As you get stronger, you can increase the resistance by adjusting the angle of the TRX straps.

2. TRX Row

Exercises such as the TRX row are perfect for building upper body strength and stability. It targets the back, shoulders, arms, and core muscles. This exercise is a great way to improve posture and balance as well.

2.1. How To Perform the TRX Row

To perform the TRX row:

  1. Begin by facing the TRX straps and grasping the handles with both hands.
  2. Walk your feet forward until your body is at an angle, with your arms in front of you.
  3. Keep your core engaged and your body straight as you pull your body towards the handles.
  4. Keep your elbows close to your body as you row.
  5. Slowly lower your body back to the starting position.

2.2. Tips for Beginners

  • Build strength by starting with a smaller range of motion.
  • Keep your core engaged throughout the movement to maintain proper form.
  • Focus on squeezing your shoulder blades together as you row to target the upper back muscles.
  • With experience and adaptability, you can increase the resistance by adjusting the angle of the TRX straps.

3. TRX Lunges

The TRX lunges are best for building lower body strength and stability and targeting the leg muscles, such as the quads, glutes, and hamstrings. It's also an excellent exercise for improving balance and coordination.

3.1. How To Perform the TRX Lunge

To do the TRX lunge:

  1. Begin by facing away from the TRX straps and grasping the handles with both hands.
  2. Step forward with one foot, keeping your body upright and your core engaged. 
  3. Then you need to lower your body by bending at the knee of your front leg and keeping your back leg straight.
  4. Push through your front heel to return to the starting position, and repeat the movement with your other leg.

3.2. Tips for Beginners

  • Start by adjusting the straps to a medium length. This will allow you to maintain proper form and balance while performing the exercise.
  • Begin in a lunge position, with one foot forward and the other back. Keep your front knee at a 90-degree angle, and make sure your back knee hovers above the ground.
  • Keep your core engaged and your chest lifted as you lower your back knee towards the ground. Push through your front heel to return to the starting position.
  • Repeat the movement, alternating legs with each rep. As you become more comfortable and confident with the exercise, you can gradually increase the intensity by adjusting the straps to a longer length.
  • Remember to breathe out as you lower your body and inhale as you push back to the starting position.

4. TRX Plank

The TRX plank is highly effective for developing core strength and stability, targeting the abs, back, and shoulders. It also improves posture and balance. It's a significant variation of the traditional plank exercise.

4.1. How to Perform TRX Plan

To perform the TRX plank:

  1. Begin by facing the TRX straps and gripping the handles with both hands.
  2. Walk your feet forward until your body is in a straight line, with your arms extended in front of you.
  3. Keep your core engaged and your body straight as you hold the plank position.
  4. Keep your gaze forward and maintain a stable position throughout the exercise.

4.2. Tips for Beginners

  • Before attempting a TRX plank, it's essential to have a strong core to support your body. Incorporate exercises such as planks, bridges, and bird dogs into your workout routine to build core strength.
  • Keep your body lined up from the top of your head to the bottom of your feet. Engage your cores and avoid letting your hips sag or your back arch.
  • The TRX straps can be adjusted to accommodate different fitness levels. For beginners, it may be helpful to have the straps closer to the ground to make the exercise easier. As you get stronger, you can gradually raise the straps to increase the intensity.
  • Start with shorter holds, such as 10-15 seconds, and gradually increase the time as you become more comfortable with the exercise. Aim for 30-60 seconds as you progress.

5. TRX Push-ups

The TRX push-up is excellent for developing upper body strength and stability. It works the chest, triceps, shoulders, and core muscles.

5.1. How to Perform TRX Push-up

To perform the TRX push-up:

  1. Begin by facing away from the TRX straps and grasping the handles with both hands.
  2. Walk your feet forward until your body is at an angle, with your arms in front of you.
  3. Keep your core engaged and your body straight as you lower your body towards the handles.
  4. Keep your elbows close to your body as you push up.
  5. Slowly straighten your arms to return to the starting position.

5.2. Tips for Beginners

  • Make sure your body is straight and engage your core throughout the exercise.
  • Start with an easier push-up variation and gradually increase the difficulty as you become more comfortable with the movement.
  • It's more important to maintain proper form than to do many reps.
  • Incorporate different variations of the TRX push-up into your workout routine to challenge your muscles differently.

6. TRX Hamstring Curls

The TRX hamstring curl is an excellent exercise for building lower body strength and stability and targeting the hamstrings muscles. This exercise is a great way to add a new challenge to traditional hamstring exercises and improve balance and coordination.

TRX Hamstring Curls

6.1. How To Perform TRX Hamstring Curl

To perform the TRX hamstring curl:

  1. Start by facing the TRX straps and grasping the handles with both hands.
  2. Place your heels in the straps and lie on your back with your hands by your sides.
  3. Keep your core engaged and lift your hips off the ground.
  4. Flex your knees, pulling your heels towards your glutes.
  5. Slowly lower your legs back to the starting position.

6.2. Tips for Beginners

  • To ensure an appropriate application to avoid injury, ensure your body is in the correct position before starting the exercise. This includes keeping your core engaged, your back straight, and your feet securely in the TRX straps.
  • As you perform the exercise, focus on engaging your hamstring muscles and controlling the movement as you curl your legs toward your glutes.
  • As you become more comfortable with the exercise, you can increase the difficulty by adjusting the angle of your body or by adding resistance bands.
  • TRX hamstring curls are a great exercise to include in a full-body workout routine, as they target the hamstrings while also engaging the core and glutes. Pair them with other exercises, such as squats, lunges, and deadlifts, to work for multiple muscle groups.

7. TRX Single-leg Deadlifts

Incorporating TRX Single-leg Deadlifts into your workout routine can add a new level of difficulty to traditional deadlift exercises and help to improve your balance and coordination. The TRX Single-leg Deadlift effectively builds strength in the lower body and improves balance and stability. This exercise targets vital muscle groups, including the glutes, hamstrings, and lower back.

7.1. How to Perform the TRX Single-leg Deadlift

To perform the TRX Single-leg Deadlift:

  1. Begin by facing the TRX straps and grasping the handles with both hands.
  2. Stand on one leg and keep your core engaged.
  3. Hinge at the hips and lower your body towards the ground while keeping your back straight.
  4. Keep your non-working leg slightly lifted and reach your hands towards the ground.
  5. Push through your heel to return to the starting position.

7.2. Tips for Beginners

  • Start with a lightweight and focus on proper form. The TRX Single-leg Deadlift requires balance and stability, so it's essential to take the time to master the movement before adding weight.
  • Keep your core engaged throughout the exercise. Maintaining balance and stability while lifting will be more effortless if you do this.
  • Keep your back straight and avoid rounding your shoulders. Using the correct muscles will prevent injury.
  • Keep your eyes forward and avoid looking down at your feet. By doing this, you will be able to maintain proper alignment and balance throughout the exercise.

8. TRX Tricep Dips

The TRX Tricep Dip is a fantastic option to strengthen the upper body, with a particular emphasis on the triceps. By incorporating this exercise into your routine, you can simultaneously add a new dimension to your tricep training and improve your balance and coordination.

8.1. How to Perform the TRX Tricep Dip

To perform the TRX Tricep Dip:

  1. Begin by facing the TRX straps and grasping the handles with both hands.
  2. Walk your feet forward until your body is at an angle, with your arms in front of you.
  3. Keep your core engaged and lower your body towards the handles by bending at the elbows.
  4. Keep your elbows close to your body and push yourself back to the starting position.

8.2. Tips for Beginners

Ensure your body is aligned and your core is engaged throughout the exercise. Keep your elbows close to your body as you lower and raise yourself.

Move slowly and with control rather than swinging or jerking yourself up and down. This will help you engage the correct muscles and prevent injury.

If you find the exercise too tricky, you can use a resistance band to assist you with the movement.

As you get stronger, you can increase the problem by adjusting the angle of the TRX straps or performing the exercise with one leg.

9. FAQs

9.1. What is A TRX Workout?

A TRX workout is a type of suspension training that uses straps suspended from a fixed point to work the entire body using bodyweight exercises.

9.2. What are the Benefits of TRX Workout?

This workout improves strength, balance, flexibility, and core stability while being low-impact and adaptable to all fitness levels.

9.3. Do I Need any Equipment to do TRX Workout?

A TRX suspension trainer is required for a TRX workout, which includes straps and anchors to a fixed point.

9.4. Can TRX Workout be Modified for Different Fitness Levels?

Yes, the TRX workout can be modified for different fitness levels by adjusting the angle of the straps, body positioning, and the difficulty of the exercises.

9.5. Are there any Safety Precautions to Consider when Doing TRX Workout?

Proper form and technique should be used to avoid injury, and it's essential to be aware of your limitations and start with basic exercises before progressing to more advanced ones.

10. Last To Say

TRX workout is a versatile and effective way to build strength and improve overall fitness. The exercises outlined in this guide are suitable for beginners, and you can change them as per your goal's needs. 

As you become more comfortable with the TRX exercises, you can try different variations to keep your workouts challenging and exciting. Remember to always focus on proper form and safety precautions to avoid injury. With consistency and dedication, you will see the benefits of the TRX workout in no time.

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