Skip to main content

The Manual may earn a commission when you buy through links on our site.

The 6 best TRX workouts for total body strength and conditioning

TRX exercises are a great way to improve strength and conditioning — check out these workouts from a TRX pro

Man doing a TRX Workout outside his house during a sunny day.
TRX

TRX has boomed in popularity over the past decade and is still a favorite among known Hollywood celebrity trainers, and one session is all it takes to see why. The first and maybe biggest reason? “We’re all core, all the time,” said Miguel Vargas, a TRX training and development manager.

As soon as your hands touch the straps, your core engages, regardless of whether you’re pushing, pulling, squatting, hinging, lunging, or rotating. Like jump ropes and resistance bands, it’s also incredibly portable — the mounts in a doorframe and packs down smaller than a Dopp kit, making it great for studio apartments and hotels without fitness centers.

It requires no additional weight to get a killer strength session, and unlike those sets of bicep curls you’ve been doing far too often at the gym, all its movements are functional, which transition into everyday movement and life. “It’s not just about how much you can lift,” Vargas said. “It’s about how well you can move.”

Vargas, who has been working for the company since 2010, has assembled the best TRX workouts that will get you started. Using these workouts and exercises will help you build strength, balance, and muscular definition.

All workouts last just over 20 minutes but will leave you feeling gassed, to the point that someone may need to get you an oxygen tank. With these best TRX exercises, Vargas has assembled some ego-humbling workouts — trust us and give them a go!

A man doing a total body workout using suspension straps outside his house with trees in the background.
TRX

Workout: Total Body 1

Start here. This total-body strength session is the perfect intro to the pain of TRX, which targets all muscles, including the ones you didn’t know you had.

Targeted Muscles: All
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. Squat Row
  2. TRX Lunge to Chest Stretch
  3. TRX Chest Press
  4. TRX Triceps Press
  5. TRX Y-Deltoid Fly
  6. TRX Squat Row
  7. TRX Lunge to Chest Stretch
  8. TRX Chest Press
  9. TRX Triceps Press
  10. TRX Y-Deltoid Fly
  11. TRX Squat Row
  12. TRX Lunge to Chest Stretch
  13. TRX Chest Press
  14. TRX Triceps Press
  15. TRX Y-Deltoid Fly

Then, for the finisher:

  1. TRX Chest Press +Triceps combo

Execute 10 reps, repeating the finisher for 10 sets and resting as needed. Focus on quality, not speed, and reduce reps if necessary.

A man doing a lower body burn workout in a gym.
TRX

Workout: Lower Body Burn

Say goodbye to walking up a set of stairs the next day with this 25-minute session.

Targeted Muscles: Glutes, core, quads, hamstrings
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. TRX Squat High Row
  2. TRX Lunge to Chest Stretch
  3. TRX Hamstrings Curl
  4. TRX Hip Press
  5. TRX Pike
  6. TRX Squat High Row
  7. TRX Lunge to Chest Stretch
  8. TRX Hamstrings Curl
  9. TRX Hip Press
  10. TRX Pike
  11. TRX Squat High Row
  12. TRX Lunge to Chest Stretch
  13. TRX Hamstrings Curl
  14. TRX Hip Press
  15. TRX Pike

Then, for the finisher:

  1. TRX Sinigle Leg Squat

Perform 10 reps on each side, resting as needed. Repeat both sides five times each.

Two guys doing a total body 2 workout in front of an outdoor dining area.
TRX

Workout: Total Body 2

Think you’re ready for the next level? Check out this full-body torcher and we’ll see how strong you’re feeling.

Targeted Muscles: All
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. Runners Stretch (no straps)
  2. TRX Squat to Y-Fly
  3. TRX Atomic Push Up
  4. TRX Hip Press
  5. TRX Low Row Biceps Curl Combo
  6. TRX Alternating Side Lunges
  7. Runners Stretch (no straps)
  8. TRX Squat to Y-Fly
  9. TRX Atomic Push Up
  10. TRX Hip Press
  11. TRX Low Row Biceps Curl Combo
  12. TRX Alternating Side Lunges
  13. Runners Stretch (no straps)
  14. TRX Squat to Y-Fly
  15. TRX Atomic Push Up
  16. TRX Hip Press
  17. TRX Low Row Biceps Curl Combo
  18. TRX Alternating Side Lunges

Then, for the finisher:

  1. TRX Side Plank Hip Taps

Though it hurts, move slowly through the finisher. Perform 10 reps on each side, resting as needed. Repeat both sides five times each.

A shirtless man performing a TRX workout using suspension straps at a park.
Image used with permission by copyright holder

Workout: Upper Body With Core

True, all TRX exercises engage your core. But after your upper half is dead, it’s time to directly target those abs and make them truly beach-body-worthy.

Targeted Muscles: Shoulders, pecs, lats, biceps, triceps, core
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. TRX Squat Row
  2. TRX Lunge (Right foot in straps)
  3. TRX Burpee (Right foot in straps)
  4. TRX Lunge (Left foot in straps)
  5. TRX Burpee (Left foot in straps)
  6. TRX Squat Row
  7. TRX Lunge (Right foot in straps)
  8. TRX Burpee (Right foot in straps)
  9. TRX Lunge (Left foot in straps)
  10. TRX Burpee (Left foot in straps)
  11. TRX Squat Row
  12. TRX Lunge (Right foot in straps)
  13. TRX Burpee (Right foot in straps)
  14. TRX Lunge (Left foot in straps)
  15. TRX Burpee (Left foot in straps)

Then, for the finisher:

  1. TRX Crunch

Perform 10 crunches, resting as needed. Repeat for 10 rounds.

A man doing arm exercises with suspension straps at gym.
Image used with permission by copyright holder

Workout: Lower Body Burn 2

Ready to have your lower body set on fire? Check out this total leg burner!

Targeted Muscles: Quads, core, glutes, hamstrings
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. TRX Squat High Row
  2. TRX Lunge to Chest Stretch
  3. TRX Jump Squat
  4. TRX Over Head Squat
  5. TRX Low Row
  6. TRX Squat High Row
  7. TRX Lunge to Chest Stretch
  8. TRX Jump Squat
  9. TRX Over Head Squat
  10. TRX Low Row
  11. TRX Squat High Row
  12. TRX Lunge to Chest Stretch
  13. TRX Jump Squat
  14. TRX Over Head Squat
  15. TRX Low Row

Then, for the finisher:

  1. TRX Hip Press

Perform 10 reps and rest as needed. Repeat for 10 rounds.

A man doing a total body 3 workout on a field.
TRX

Workout: Total Body 3

Ready for our final challenge? Try out this intense total-body blaster, and we’ll see how strong you’re feeling afterward.

Targeted Muscles: Chest and triceps, back and biceps, core, shoulders
Execution: For 45 seconds on, 15 seconds of rest, complete

  1. TRX Squat to Biceps Curl
  2. Runners Stretch (no straps)
  3. TRX Chest Press
  4. TRX Triceps Press
  5. TRX Crossing Balance Lunge R
  6. TRX Crossing Balance Lunge L
  7. TRX Squat to Biceps Curl
  8. Runners Stretch (no straps)
  9. TRX Chest Press
  10. TRX Triceps Press
  11. TRX Crossing Balance Lunge R
  12. TRX Crossing Balance Lunge L
  13. TRX Squat to Biceps Curl
  14. Runners Stretch (no straps)
  15. TRX Chest Press
  16. TRX Triceps Press
  17. TRX Crossing Balance Lunge R
  18. TRX Crossing Balance Lunge L

Then, for the finisher:

  1. TRX Hip Press
  2. TRX Atomic Push Up

Perform 10 reps of each and rest as needed. Repeat the pair exercises for five sets.

Tough, even on the toughest

It doesn’t matter if you are new to the gym or have been going for years or decades, these TRX workouts will challenge even the fittest of individuals. Give them a try today and be prepared to joyfully cry in happy pain once completed.

Editors' Recommendations

Jeff Turbett
Former Digital Trends Contributor
Jeff Turbett is a health and wellness coach with over three years of experience transforming clients lives and physical…
The best rear delt exercises: Add these to your fitness routine
Bulk up your shoulders with these 6 rear deltoid exercises
one-arm dumbbell row in a bent-over position with emphasis on the leg by a handsome Caucasian athlete in shorts and a T-shirt. fitness . aerobics. exercises on the mat. physical health. High quality photo

Bulking up isn’t all about biceps and triceps. The deltoid shoulder muscles play a big role in lifting and rotating your arms, as well as stabilizing the muscles in your arms and back. When it comes to boosting upper body strength and functioning, the deltoid muscles are equally important. Certain exercises specifically target your rear deltoid muscles. From the Lat pulldown to the bent-over dumbbell fly, here are the six best rear deltoid exercises to maximize your upper body strength and sculpt and define your shoulders.
What are the rear deltoid muscles?

You have three parts of your deltoid muscles that cover the top of your shoulder. Your rear deltoid muscles are shaped like an upside-down triangle and located at the back of your shoulders, connected to your shoulder blades. These important muscles stabilize your back and shoulders and help you move your arm to the front, side, and back behind you. 

Read more
These are the best BCAA supplement brands to add to your fitness routine
The supplement that supports athletic performance and recovery
Man drinking from shaker bottle.

Branched-chain amino acids (BCAAs) are essential nutrients that play a pivotal role in muscle recovery and athletic performance. There are three BCAAs in human nutrition: leucine, isoleucine, and valine. They help repair and grow muscles, regulate energy and metabolism, and even help the body create hemoglobin, which transports oxygen through the blood to the cells. 

Among the myriad of supplements available, finding the best BCAA supplements can be a game-changer for fitness enthusiasts. This guide highlights some of the top BCAA supplement brands to consider incorporating into your regimen.
XTEND Original BCAA Powder

Read more
How to run faster and longer to make the most of your workout
The best actionable tips
a wide shop of a man running on the beach

Running can be challenging, especially for beginners; you may feel pain, aches, and shortness of breath just after running a short distance. But the truth is that running comes with many proven benefits, so it is often worth all the trouble.  

Although you may not run as fast as the famous runners you admire during your workout, you can build endurance at your pace, learn how to run faster and longer without getting tired, and set new goals for yourself. 

Read more