TRX Workout Plan for Beginners

Sharing a full body TRX workout plan for beginners. As always, talk to a doctor before making any changes to your fitness and adjust as necessary.

Hello friends! How is your day? I hope you’re enjoying the morning so far! Sharing this updated post for my friends who may have missed it. <3

For today’s post, I’m sharing a TRX training plan for beginners! As you know, I am a big fan of the TRX Suspension Trainer and has been a staple in my workout routine for years. What is TRX? TRX stands for total body resistance exercise and was developed by Navy SEAL Randy Hetrick. He was deployed and wanted to create something he could easily use for resistance training. He Created the First TRX Prototype Using a Jiu-Jitsu Belt! You can read more about his fascinating history and journey here.

TRX suspension training uses gravity as resistance, meaning you are using your own body weight. However, the distance from the TRX anchor point can make an exercise easier or exponentially more challenging. You may also find that the TRX allows you to find more range of motion, support or resistance for your training; depending on your fitness level and body position.

The TRX is also super lightweight and portable, making it an amazing home workout tool or travel workout companion. 🙂 Many gyms have them, but They are also an affordable home gym option.

You can use the TRX system to train your entire body, and it’s easy to modify or advance, depending on your personal level. This style of training helps improve strength and endurance and is overall a safe and effective tool. Today, I’m sharing a TRX training plan designed for beginners, but please note that a simple change in position can make this more difficult for my advanced friends.

TRX Training Plan for Beginners

This workout is a circuit-based workout, meaning you will go through the list of exercises. You will complete 12 to 15 repetitions of the first exercise, move on to the second, then the third, etc. until you reach the end of the circuit. You will rest between 60 and 90 seconds and complete the circuit 1 or 2 more times.

What makes this a beginner workout?

Typically, for beginners, I will start with lower weights and higher rep exercises. We don’t lift much weight initially, because anything *new* we do will make them sore. I never want clients or participants to feel debilitating pain. That’s the perfect way to crush any hope of consistency! You can’t exercise if it hurts too much to walk around the house, you know?

TRX training is PERFECT because you can adjust your posture to increase resistance. Beginner friends can be a little closer to the anchor point for pushing movements and farther away for pulling movements. I’ll share some tips below.

My biggest advice for the TRX: you’re on a moving board for a LOT of exercises. Be sure to think about your alignment (keeping your hips, shoulders, and ankles in a good line with your core supported, move your shoulders away from your ears, and BREATHE. To see the TRX in action, here’s a TRX video I prepared it with some of my favorite exercises.

How often should I complete this training?

This is a full body circuit, so I would do it 2-3 times a week on non-consecutive days. If you are not currently strength training, start with 1 day per week and go from here. I would walk the remaining days and make sure to include 1-2 rest/recovery days each week.

Please remember that while I am a certified personal trainer, I am only sharing information and recommend meeting with someone 1:1 to determine your best training plan. As always, be sure to talk to a doctor before making any changes to your fitness level. Modify as necessary.

The exercises:

Assisted squat and narrow row

Face the anchor point and extend your arms so they are straight in front of your shoulders. Bring your feet closer together so they are shoulder-width apart and your toes turned out slightly. Sink back and down into a squat, and as you come up, squeeze your elbows toward your torso (narrow row). Video example here.

alternating lunge

Face the anchor point and extend your arms so they are straight in front of your shoulders. Step back and lower until both knees are close to 90 degrees (try to keep your front knee stacked above your front ankle). Squeeze your glutes as you rise. Alternate and do 10 on each side. Video example here.

wide row

Face the anchor point and extend your arms so they are straight from the shoulders. Note the alignment of the moving board as you lean back and keep your feet hip-width apart. Bend your elbows out to the sides 90 degrees and with control as you return to the starting position. You should feel this in your upper back. If it’s too difficult, move away from the anchor point. Too easy? Come closer. This is one of my favorite upper body exercises. Video example here.

Biceps Curl

Face the anchor point and extend your arms so they are straight from the shoulders. Note the alignment of the moving board while leaning back. Bend your arms (palms facing up) and with control, lower your back to its starting position. You should feel this in your biceps. If it’s too difficult, move away from the anchor point. Too easy? Come closer. Video example here.

chest press

When using the TRX chest press, face away from the anchor point and lift your arms away from your shoulders while holding onto the handles. Bend your elbows out to the sides 90 degrees, lowering your torso, then exhale and squeeze your chest to return to the starting position. Video example here.

triceps extension

You will have your back to the anchor point and bring your arms up. Walk your feet until there is no more *slack* in the TRX. Keep your elbows framing your face and bend your elbows to 90 degrees, then extend them straight. Keep your shoulders and ribs down. Video example here.

mountaineers

Face away from the anchor point and bring your elbows closer to your body. Walk your feet toward the anchor point so your torso is at more than a 45-degree angle to the ground. Alternate bringing each knee toward your chest. You can do it slowly or faster. Make sure you stay in control of your core and breathe. Video example here (His arms are straight; I would prefer if you kept them bent and close to your torso.)

TRX table

This is a great exercise to work on core stability. You will be with your back to the anchor point, keep your arms extended from the shoulders and walk with your feet until you start to feel tension in your core. Keep your core tight, shoulders down, and breathe. More advanced version: Perform a traditional plank position (hands on the floor, feet in the straps) and keep your core tight and breathe. Video example here.

So tell me friends: do you love the TRX too? What is your favorite exercise?

I love any core work with TRX and also single leg exercises like pistol squats and single leg lunges.

hugs and kisses

gina

Not sure how to combine all your workouts? Check out this free download on how to schedule your week + check out Team in shape here!

More TRX workouts:

TRX Total Body Workout at Home

Total Body TRX Circuit

The best TRX exercises

TRX Superset Training

TRX Kettlebell Circuit

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