Best TRX Workouts for Abs and a Better Body

January 14, 2022 Signe Heyerdahl

These TRX Workouts are the perfect way to enhance your body, fitness and physique.

Table of Contents

How to Create Your Own TRX Workouts
TRX Training Equipment
TRX Workouts Formats
- TRX Workouts Format 1: AMRAP (As Many Reps as Possible)
- TRX Workouts Format 2: Circuit
TRX Exercises
TRX Upper Body Exercises
TRX Chest Exercises
- TRX Chest Press
  - How to Do the TRX Chest Press
TRX Arm Exercises
- TRX Bicep Curl
  - How to Do the TRX Bicep Curl
TRX Back Exercises
- TRX Low Row
  - How to do the TRX Low Row
- TRX Y-Fly
  - How to Do the TRX Y-Fly
TRX Abs Exercises
TRX Legs Exercises
TRX Workouts
Learn More

How to Create Your Own TRX Workouts

Firstly, select a workout format.

Then select the exercises that you want to include in your workout.

Third, ensure you have the right equipment for your ability level and goals.

TRX Training Equipment

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Now you are ready!

TRX Workouts Formats

Select your workout format.

TRX Workouts Format 1: AMRAP (As Many Reps as Possible)

Choose 4 different exercises and a total time for the workout (5, 10 or 15 mins)

Select an order for the exercises from 1 to 4.

Start a timer.

Complete 10 reps of each exercise in order, continuously until you complete the 5, 10 or 15-minute workout.

Try to rest for as little time as possible.

Your score is the total number of reps that you were able to do (AMRAP).

TRX Workouts Format 2: Circuit

6 exercises for 30 seconds each in a circuit.

That is one round.

Rest for 1 minute after you complete each round.

Complete 6 rounds in total.

TRX Exercises

Scroll through and select the exercises you want to use based on what you want to improve.

TRX Upper Body Exercises

These movements will target the upper body.

TRX Swimmer Exercise

Begin by facing the floor in an elevated plank position. Keep arms straight.
Hold the straps with a pronated grip (palms facing downwards)
Toes on the floor
Inhale and brace your core, glutes and grip
In a controlled, precise way, move the left arm forward and your right arm backward
Return to the starting position
Now do the opposite, move the right arm forwards and the left arm back
That’s one rep

TRX Muscle-Up Exercise

Fix the straps to mid-length and face the anchor points

Grip the handles and start standing with straps near your hips, arms straight, palms facing back
Inhale and brace your core, glutes and grip
Lean back on the heels as far as you can, until your arms reach full extension
Tense your arms then powerfully pull your body upwards by pulling the straps towards you
End in a standing position with arms close to the body
Slowly return to the starting position and exhale
That’s one rep

TRX Pull Up Exercise

TRX Chest Exercises

Get a bigger, stronger chest.

TRX Chest Press

The TRX Chest Press will help you to improve pushing power and engage the core.

How to Do the TRX Chest Press

Fully lengthen the TRX straps and stand facing away from the anchor point.

Begin on the balls of your feet
Inhale and brace your grip, core and glutes
Directly extend your arms below your shoulders
Push hard against the handles of the straps
Keep your body in a straight plank
lower yourself until your elbows are at about 90 degrees
Straighten your arms and brace your core as you press back up to the starting position
Exhale

TRX Arm Exercises

Build better arms.

TRX Bicep Curl

This engages the entire body and is easy to adjust the difficulty simply by changing the position of your feet.

It will help you to grow bigger and stronger arms.

How to Do the TRX Bicep Curl

Face the anchor point

Grip the handles
Start with your fingers at the temples and elbows raised high
Inhale and brace the core, biceps and grip
Straighten the arms slowly
Return to the starting position. Don’t lower the elbows or elevate the shoulders

TRX Back Exercises

Add these TRX Back Exercises into your training.

TRX Low Row

This movement is an effective way to develop posture and strength for the back.

You can easily adjust the intensity by changing where you place your feet.

How to do the TRX Low Row

Stand facing the anchor point
Bend the elbows to 90 degrees
Body straight and tight
Inhale and brace the core, glutes and grip
Straighten the arms and lower the body
Return to the starting position
Exhale and repeat

TRX Y-Fly

This is an effective way to prevent injury and improve posture.

It focuses on shoulder mobility and the strength of the upper back.

How to Do the TRX Y-Fly

Adjust the TRX straps to mid-length.

Stand with your front facing the anchor point.
Move your arms into a “Y” position above your head
Adopt a hip-width stance
Inhale and brace the back, core, grip and glutes
Slowly lower your body backward. Maintain a straight plank body position
Keep your arms straight as you return to the standing “Y” position
Exhale

TRX Abs Exercises

These TRX Exercises are great for strengthening the abs and core.

TRX Plank Knee-to-Elbow Exercise

Start in an elevated plank position
Arms straight. Hands in pronated position. Toes on the floor
Inhale and brace the core, glutes and grip
Lift the right foot and extend the right leg behind you
Now bring the right knee to the left elbow
Slowly return the leg to the starting position
Exhale
Repeat for the other leg
That’s one rep

TRX Plank Saw Exercise

Set straps to mid-calf height.

Start by kneeling on the ground. Back towards the anchor point
Place each foot into the straps so that your feet are now elevated
Rest the forearms on the ground
Inhale and brace your core, abs and glutes. Adopt a solid Plank position
Shift the upper body forwards then backwards then return to the starting position
That’s one rep

TRX Plank Knee Tuck to Pike Exercise

Set the straps to mid-calf height.

Begin by kneeling on the ground. Back towards the anchor point
Place each foot into the straps so that your feet are now elevated
Rest the forearms on the ground
Inhale and brace your core, abs and glutes. Adopt a solid Plank position
Pull your knees (together) towards your chest in a slow and fluid movement
Pause, then return to the starting Plank position
Now lift your hips upwards into the Pike position.
Pause and return to the Plank.
Exhale
That’s one rep

TRX Pendulum Exercise

Set the straps to mid-calf height.

Begin by kneeling on the ground. Back towards the anchor point
Place each foot into the straps so that your feet are now elevated
Rest the forearms on the ground
Inhale and brace your core, abs and glutes. Adopt a solid Plank position
Fix your knees together
Twist them both to your left elbow
Straighten your knees
Now twist them all the way across to the right side
Bend your knees and bring them up to the right elbow
That’s one rep

TRX Plank Exercise

The TRX Plank Exercise is a great way to build a strong and powerful core.

Keeping the body aligned and stable will help everything from posture and spinal health, through to heavy lifting and performance in almost all sports.

How to Do the TRX Plank Exercise

Adjust the straps to midcalf
Lie face down away from the anchor point
Place the toes in the cradles and push the heels back into the handles
Inhale and brace the core, glutes and hamstrings. Stay tight and hold

TRX Legs Exercises

Add these TRX Leg Exercises into your training.

TRX Squat

The TRX Squat is an incredible exercise for people of all fitness levels.

It will improve mechanics and hip mobility, both of which are highly useful when you take things back over to the barbell and the squat rack.

How to Do the TRX Squat

Adjust the TRX straps to mid-length

Stand with your body facing the anchor point
Hold the handles in front of you with your elbows slightly relaxed
Step backward until there is slight tension on the straps
Inhale and brace your core
Without leaning backwards, make sure to lower your hips down and back
Squeeze your glutes as you return to a standing position
Exhale

TRX Hamstring Curl

A brilliant way to develop the posterior chain.

The exercise will also help knee joint integrity and health.

How to Do the TRX Hamstring Curl

Set the straps to midcalf length.

Lie on your back facing the anchor point
Place your heels in the foot cradles
Maintain an even pressure in your heels,
Inhale and brace your glutes and core
Lift and drag your heels as if they were on train tracks until your knees are stacked over your hips
Return your legs to straight. Maintain a tight core
Exhale

TRX Back Lunges

This movement will help you build better unilateral strength and coordination during the effective lunge exercise.

How to do TRX Back Lunges

Begin with the straps at mid length. Standing facing the anchor point.

Grip the handles lightly
Inhale and brace your core
Step backwards with your right leg and bend both knees to 90 degrees
Squeeze your glutes and return to the standing position.
Exhale
Repeat on the other side. That’s one rep.

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