Train like a NAVY SEAL: Try This Quick, Full-Body TRX Workout

Getting Started With the TRX Suspension Trainer

TRX Suspension Workout
Getty Images/Eliza Snow

The TRX Suspension Trainer was first developed by founder, Randy Hetrick, when he needed to keep his Navy SEAL units in top shape while deployed on missions. Given that constant travel and often-limited space were issues, standard gym equipment didn't cut it.

The strap-and-handle contraption Hetrick invented in response to his problem weighed in at less than four pounds, could be folded up and packed away, and enabled three dimensional training - the perfect solution for Navy SEALs, as well as the average on-the-go athlete.

Today's TRX Suspension Trainers can be found at gyms and in homes around the world. The innovative design with a single anchor point makes it easy to challenge balance, coordination and control while working against gravity to enhance strength. Moves can be scaled to varying fitness levels, and the company continues to maintain its "best in industry" position with its laser-focus on form and postural check points.

Beginners should always start with foundational movements to perfect form, and add exercises from there. Find a qualified TRX Instructor in your area to get off on the right foot by checking out the TRX trainer directory.

Ready to get started on your own? Check out this quick, full-body workout routine from TRX's Continuing Education Instructor, Eric Giroux. Perform each exercise as described, and repeat the circuit two to three times.

TRX Plank, TRX Pushup and TRX Atomic Pushup

TRX Plank Progressions
Eric Giroux

TRX Plank: 10 second hold/3 second rest x5

  • Adjust the TRX straps so they're about six to 12 inches off the ground
  • Kneel on the ground in front of the straps (facing away from the straps) and place your feet in the handles
  • Place your hands on the ground, directly under your shoulders in a modified pushup position (knees on the floor)
  • Press through your palms and feet, engage your core and lift your knees off the ground, extending your legs fully into a suspension plank so your body forms a straight line from head to toe
  • Hold for 10 seconds, then lower your knees back to the floor

TRX Pushup: 8 to 10 reps

  • Starting in the TRX plank position, with strict attention to form, keeping your core tight and your body straight, bend your elbows and lower your chest toward the floor
  • When your chest is about to touch down, engage your chest and press through your palms to push yourself back to the full plank position
  • Continue for a full set

TRX Atomic Push Up: As many as you can with perfect form

This is a serious progression, so only attempt if you've already mastered the TRX plank and TRX pushup.

  • Start in a TRX plank position
  • Perform a pushup, lowering yourself toward the floor and pressing yourself back to plank
  • From the plank position, tighten your core and draw your knees in to your chest in a reverse crunch
  • Extend your legs back to full plank
  • Continue the cycle only if you can maintain perfect form

TRX Supine Bridge and TRX Hamstring Curl

TRX Hamstring Exercises
Eric Giroux

TRX Supine Bridge: 10 second hold/3 seconds rest x5

  • Lie on your back , your feet closest to the TRX straps
  • Put your feet inside the handles and extend your legs fully
  • Place your arms on the ground, next to your sides, your palms down
  • Engage your core, glutes and hamstrings and lift your hips from the ground until your body forms a straight line from heels to shoulders
  • Hold for 10 seconds, then lower your hips back to the floor

TRX Hamstring Curl: 10 reps

  • Starting in the TRX supine bridge position, engage your core and hamstrings, and bend your knees to pull your heels toward your hips
  • Bring your heels as close to your hips as you can while maintaining a strong core, then carefully reverse the movement and return to the supine bridge
  • Continue for a full set

TRX Row, TRX Chest Press and TRX Lunge

TRX Lunge Chest Press and Row
Eric Giroux

TRX Row: 10 reps

  • Adjust the TRX straps so they're between hip and chest-height - the longer the straps, the more difficult you can make the exercise; beginners should make the straps shorter
  • Grasp the handles and step backward, pulling the straps until they form a 45-degree angle from their anchor point
  • Bend your elbows, your arms close to your sides, and engage your upper body - shoulders, back and biceps
  • Step your feet in front of you until your body is perpendicular to the straps, your heels on the ground
  • Maintaining a tight core and engaged upper body, carefully extend your arms fully
  • Pull yourself back to the starting position, using your upper back and biceps, your elbows close to your sides
  • Continue for a full set

TRX Chest Press: 10 reps

  • Create the same perpendicular positioning with the TRX straps as you did with the row (straps at a 45-degree angle from their anchor point, your body angled to be perfectly perpendicular to the straps), but flip your body's position, so this time you're facing the floor, grasping the TRX handles in front of you in a pushup-like position
  • Hold your core tight, using the balls of your feet and your palms for support, forming a straight line from head to toe
  • Place your hands slightly wider than shoulder-distance apart
  • Maintaining this hand and leg positioning, bend your elbows and engage your chest, triceps and core as you lower your chest toward your hands
  • When you reach the lowest point, reverse the movement and press yourself back to start
  • Continue for a full set

TRX Lunge: 8 reps per leg

  • Adjust the TRX straps so they're about 12 to 18 inches off the floor
  • Stand about two feet in front of the strap, facing away from the TRX, and bend one knee to place the same-side foot inside one of the TRX handles. You'll start standing tall, balancing on one leg with one your core tight.
  • With your weight in your supporting heel, carefully begin bending your knee and lowering your hips toward the ground as you extend the leg in the TRX strap behind you
  • Just before your back knee touches the ground, press through your supporting heel and return to standing, extending your supporting knee as you draw your back leg back to start
  • Continue for a full set, then switch legs

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