As an experienced TRX coach and brand ambassador I have put together for you a basic full body 20 minute TRX home workout that you can also do from anywhere. The workout consists of 3 routines focusing on repetition and is as follows:
Routine 1 – 3 rounds x 10 repetitions
TRX Lunge to “I” Fly
TRX Squat Row
TRX Chest Press
TRX High Row
Routine 2 – 2 rounds x 8 repetitions
TRX Biceps Curl
TRX Triceps Press
TRX Balance Lunge
Routine 3 – 3 rounds x 6 repetitions
TRX Plank
TRX Crunch
TRX Pike
TRX Home Workout
You can follow along with me and do the workout here:
TRX LUNGE TO I FLY
Strap Length – Mid
Stand facing away from the anchor point
Set the TRX to mid length and stand facing away from the anchor point with arms out in front, palms down. Step forwards into a lunge whilst bringing the arms directly overhead into an I shape, step back and repeat with the opposite leg.
TRX SQUAT ROW
Strap Length – Mid
Stand facing the anchor point.
Strap set to mid length and stand facing your anchor point with feet in your natural squat width and elbows stacked below the shoulders. Extend the arms all the way out, then drop into a squat keeping the feet planted to the floor. Return by standing and then pulling the arms back to the start position.
TRX CHEST PRESS
Strap Length – Long
Stand facing away from the anchor point
Strap set to long and stand facing away from the anchor point with arms out in front, palms facing down. Lower your chest between the handles, pause and then press back to the start position. If too easy then take a small backwards step to increase the angle. If your arms scrape the straps when performing the movement, just raise them an inch higher so the exercise is more comfortable.
TRX HIGH ROW
Strap Length – Short
Stand facing the anchor point
Strap set to short and stand facing your anchor point. Extend your arms with palms facing down. Pull your chest between the handles keeping your elbows high level with your shoulders, pause then slowly extend the arms.
TRX BICEPS CURL
Strap Length – Mid
Stand facing the anchor point
Strap set to mid length, stand facing the anchor point with elbows bent higher than your shoulders. Fully extend the arms maintaining a straight body plank then curl once more back to the starting position with your hands either side of your temple.
TRX TRICEPS PRESS
Strap Length – Mid
Stand facing away from the anchor point
Strap set to mid length, stand facing away from your anchor point with arms extended, palms facing downwards. Lower your body keeping your elbows tucked in till your hands are either side of your temples. Pause then press back to the starting position.
TRX PLANK
Strap Length – Mid Calf
Ground facing away from the anchor point
Strap set to mid calf, on the ground facing away from the anchor point with feet in the foot cradles. With hands directly below the shoulders, push up till your body is in a straight line with heels pushed away from you and glutes engaged throughout.
TRX CRUNCH
Strap Length – Mid Calf
Ground facing away from the anchor point
Strap set to mid calf, on the ground facing away from the anchor point with feet in the foot cradles. Starting in the plank position, pull knees in towards your chest, pause then slowly return to the plank position.
TRX PIKE
Strap Length – Mid Calf
Ground facing away from the anchor point
Strap set to mid calf, on the ground facing away from the anchor point with feet in the foot cradles. Starting in the plank position, drive the glutes upwards, keeping your legs and upper body straight as to create a triangle shape in the top position. Pause then lower back to the plank.
If you would like your own TRX then I can offer you 15% discount through the official TRX UK and TRX USA websites by putting the code TRX15ANTHONY at the checkout.
If you would like to find out more about TRX Training with Breathe Fitness then check out our page here.
Anthony Mayatt – Owner/Personal Trainer
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