Basic TRX Routines for Beginners

Suspension routines, also known as TRX, are an excellent alternative for those who want to do a full-body workout. In this article, we'll share some basic TRX routines for you to get started!
Basic TRX Routines for Beginners

Last update: 04 November, 2019

Suspension training will give you amazing results, besides being a very entertaining way of keeping you fit. If you have no experience, don’t worry, you can start with the basic TRX routines that we’ll show you in this article.

TRX, or Total Resistance Exercises, are a group of exercises that you perform using a system of ropes and webbing held by an anchor point. You’ll work against your own body weight and gravity resistance.

Keep your body in shape

TRX started in the United States as an alternative for soldiers to train anywhere in the world. With time, it became a type of training widely used by many people. TRX biggest advantage is that you work on your strength, flexibility, coordination, balance, and muscles all at the same time.

Suspension training is versatile and effective. All you need is the equipment and a solid anchor point, such as a tree. You can also include some other elements to enhance your routine such as discs, dumbbells, elastic bands, etc.

Basic TRX routine

With TRX you burn fat, tone up and improve your physical condition. Regardless if you’re planning to work out in your home, at the gym or at a park, we’ll share three different routines for you to get started with TRX.

Legs and glutes

With this routine, you’ll be working your legs, glutes, and abs. Before starting, always remember to warm up so your body is ready for the exercises.

  • Pull squat: stand firmly and hold the equipment, keeping your elbows flexed and facing downwards. Then do a classic squat going down until your arms stretch and create tension. Return to the initial position. Contract your abdomen and legs throughout the exercise. Always keep your back straight. Do 4 sets of 20 squats.


  • Pistol squat: it has the same instructions as the pull squat, except that this time you’ll hold your entire weight on one leg while keeping the other leg extended in front of you. Try to do 2 sets of 15 squats with each leg.


  • Lunge squat: stand on your feet, hold the equipment with both hands and do a classic lunge. This means you do a squat with one leg while extending the other leg behind you. To add an extra challenge, raise your knee to your chest when you are going up from your squat position. Do 2 sets of 20 reps.
    TRX routine lunge squat

For greater effectiveness, you can repeat this routine two to three times.

Abdomen and arms

This routine is an excellent exercise to tone your arms and abdomen. But keep in mind that you’ll need to complement it with fat-burning exercises if you want your arms and abs to look more toned.

  • Suspension push-ups: adjust the equipment so that it’s 15 centimeters (6 inches) from the floor. Hook your feet in the equipment’s straps so that the top of your feet face the floor. Get in position to do a classic push-up. Do 2 sets of 15 push-ups.
    TRX push up routine
  • Rowing: hold the equipment with both hands and tilt your body backward. Flex your arms to push your chest forward. You must never bend your back or neck while doing this exercise. Focus on keeping your abdomen and arms contracted while keeping your back and shoulders firm and aligned.
    rowing TRX routine
  •  TRX plank: start with the same position as in the suspension push-up, but this time keep your elbows and forearms touching the floor. Keep your body straight and your muscles contracted. Hold this position for 30 seconds. Repeat two times.
    plank TRX routine

Balance and flexibility

You’ll work on your balance and body control with pretty much any TRX routine. Nevertheless, we’ve suggested a few exercises to increase your levels of coordination, balance and flexibility.

  • Back extension: for this exercise the equipment needs to be at a medium distance. Hold it with both hands and keep your arms extended in front of you. Push backwards with your hips until you are in a V position. Next, pull up with your arms until your body is straight. When you are in the upright position you should be standing on the tips of your toes. You can do 3 sets of 8 to 10 repetitions each.


back extension TRX routine
  • Lateral squats: hold the equipment with both hands and your arms extended in front of you. Keep your feet separated, aligned with your shoulders. Next, do a squat with your right leg while extending your left leg to your side. Return to the initial position and then switch legs. Do 3 sets of 10 repetitions.


  • Torso rotation: start positioning your body as shown in the main picture. Hold the equipment with both hands and your arms bent at a 90-degree angle in front of you and your body slightly tilted back. Rotate your torso while moving your hands to the right. Return to the initial position and then repeat to the left. Do 2 sets of 20 repetitions.

Suspension training is a great alternative if you want a full-body workout. Besides you can combine exercises and create diverse routines. You set the limits!

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Suspension Training: TRX Routines and Exercises
Fit People
Read it in Fit People
Suspension Training: TRX Routines and Exercises

Suspension training with TRX allows you to add an additional challenge to many classic exercises in order to help develop strength and balance.

  • Maté-Muñoz, J. L., Antón, A. J. M., Jiménez, P. J., & Garnacho-Castaño, M. V. (2014). Effects of instability versus traditional resistance training on strength, power and velocity in untrained men. Journal of Sports Science and Medicine13(3), 460–468.

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.