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7 Of The Best TRX Exercises For Beginners + Free TRX Workout Program…

7 Of The Best TRX Exercises For Beginners

Have you seen or heard of the TRX suspension trainer? 

If not, here’s an image…

TRX suspension trainer

In this article, I will tell you everything you need to know about TRX training and share 7 Of The Best TRX Exercises For Beginners

I will also be giving you video demonstrations and breaking down techniques so that you can perform each exercise correctly.

As a bonus, I have also put together a 4-week TRX home workout program

I promise there will be no fluff, and you’ll take your fitness and body confidence to the next level. 

Let’s jump right in…

TRX Benefits…

TRX Benefits

Before I dive into the exercises and how to do them. Why should you do TRX training in the first place? 

8 Benefits of TRX Training…

#1 Workout Your Entire Body – from your legs to your core, to your upper body muscles.

#2 Train At Home – no need for a gym membership. 

#3 Affordable – unlike lots of gym equipment, TRX suspension trainers are very reasonable (anything between £110-£150).  

#4 Effective – you can create just as much resistance (in most cases even more) than you would with weight training and regular bodyweight exercises.

#5 Safe – As long as you secure the TRX to a safe attachment point and learn the correct techniques, it’s very safe. 

#6 Minimal Storage – unlike a weights bench or squat rack that clutters your house, a TRX trainer can be stored neatly in a draw. I keep mine in my wardrobe!

#7 Transferable – do you travel a lot? Maybe you’re visiting the inlaws for the weekend and want an option to workout in their home? A TRX suspension trainer will fit neatly in a bag or suitcase.

#8 Fun & Challenging – TRX exercises are very different from regular dumbbell training and using machines at the gym. They require more balance, coordination, and core stability. There are also progressions on each exercise, so you can make it as easy or challenging as you wish. 

7 Of The Best TRX Exercises For Beginners…

Great, now you know the benefits, what about TRX exercises? 

Here are 7 Of The Best TRX Exercises For Beginners. These are exercises I do myself and use with my 1-1 personal training clients at LEP Fitness.

Side Note – I’ve attached my TRX to a squat rack, but you can also use a door frame. Make sure the attachment is safe and secure before using it. 

#1 TRX Row

Muscles worked = upper back, rear shoulders, biceps, and forearms.

  • Place your feet against a stable object (like a fitness box) or wall. 
  • Lean back (the further back you go, the harder it will be)
  • Keep your chest up high and tense your core.
  • Pull yourself up using your upper back muscles until your arms are bent to 90 degrees.
  • Slowly lower yourself back down (slow and controlled).

#2 TRX Fly 

Muscles worked = chest, shoulders, triceps, and core.

  • Place your feet shoulder-width apart (for stability)
  • Lean away from the TRX attachment (facing forward)
  • Tense your core and stabilise your shoulders. 
  • Slowly lower yourself forward, stretching your arms out to the side (and in a slight arc) until you feel a nice stretch in your chest.
  • Once you feel the stretch, pause briefly (1 second), then contract your chest and go back up to the starting position.  

#3 TRX Reverse Fly 

Muscles worked = Upper back, rear shoulders, core.

  • Set up just like you would for the TRX Row (see above) 
  • Lean back (the further back you go, the harder it will be)
  • Start with your hands shoulder-width apart.
  • Pull the TRX bands apart (out to the side), squeezing your upper back and rear shoulders until you get to the top, with your arms stretched out as wide as you can get them.
  • Then slowly lower yourself back to the starting position.

#4 TRX Tricep Extension 

Muscles worked = triceps, upper back, and core. 

  • Lean back away from the TRX.
  • Start with your arms bent to 90 degrees and keep your upper arms glued to your side.
  • Then start to straighten your elbows and pull yourself up until the the elbows are locked.
  • Once at the top, pause for 1 second (tense your triceps) and then slowly bend your elbows, and lower yourself back to the starting position.

#5 TRX Bicep Curl 

Muscles worked = Biceps, forearms, and core.

  • Lean back away from the TRX.
  • Keep your feet shoulder-width apart.
  • Tense your abs.
  • Keep your arms straight and high. 
  • Tense your biceps and pull yourself up until your arms are bent to 90 degrees.
  • Tense your biceps extra hard at the top and hold the contraction for 1s before slowly lowering back down to the starting position.

#6 TRX Split Squat

Muscles worked = thighs, hamstrings, glutes, core. 

  • Adjust the TRX length so that the handles are between 5-10 inches of the floor.
  • Put your left foot in the handle.
  • Put your right leg in front (about 1m ahead)
  • Get your balance.
  • Slowly bend your front leg until it’s 90 degrees and your back knee is close to touching the floor.
  • Then tense your right thigh and glute and push up to the starting position.
  • Do one leg before switching to the other side. 

#7 TRX AB Curls 

Muscles worked =core, shoulders, chest, and triceps. 

  • Adjust the TRX length so that the handles are between 5-10 inches of the floor.
  • Put both feet in the TRX handles. 
  • Get into a push-up position (hands shoulder-width apart).
  • Raise your bum slightly and tense your core.
  • Keeping tension in your abs, contract your stomach muscles, and bring your knees in towards your chest.
  • Return to the starting position.

TRX Home Workout Exercise Program

Now you know the best TRX exercises for beginners, how do we put it together in a home workout program? 

Ok, so for the next four weeks, I want you to try the following regime:

  • Monday – TRX workout 
  • Tuesday – Core Workout 
  • Wednesday – Cardio 
  • Thursday – TRX workout 
  • Friday – Core Workout 
  • Saturday – Cardio or Rest Day 
  • Sunday – Cardio or Rest Day

TRX Workout (Monday & Thursday):

Your TRX workout will go like this:


  • 3-5 minutes warming up – do some light cardio activity (jogging on the spot or fast paced walking on the spot)
  • 3-5 minutes of mobility work – I recommend these mobility exercises… 

Main Workout:

#1 TRX Row + TRX Fly (10-15 reps) – 3 sets (60s rest between rounds) 

#2 TRX Tricep Extension + TRX Bicep Curl (10-15 reps) – 3 sets (60s rest between rounds) 

#3 TRX Reverse Fly – (15-20 reps) – 3 sets (60s rest between rounds) 

#4 TRX Split Squat + TRX AB Curls – (10-15 reps) – 3 sets (60s rest between rounds) 

Cool Down:

5-10 minutes of stretches. Try these stretches out…

Core Workout (Tuesday & Friday):

Do each exercise 1-2 x and perform each exercise for 30-60s.

Cardio Workout:

On your cardio days, you can either do HIIT training or lower intensity work. Whether you want to do walking, running, cycling, swimming, or play sport. Aim for 15-60 minutes of aerobic activity. 

Where to buy your TRX? 

Where to buy your TRX

You can buy directly from the TRX website or Amazon. If you click the image below and purchase the TRX, you will get the best price, and I will also get a small commission (hey, just being honest!) – so we both win? But by all means, shop around the web and do what’s best for you. 

Buy your TRX below…

Thanks for reading this post. If you have any questions, please feel free to drop me a message here. Please also check out my other fitness blogs (there are over 1,000 free articles on my website)

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Nick Screeton – Founder of LEP Fitness