Total Body TRX Circuit

There are a few tools that I love, love, love having on hand for my at-home workouts.  (You can read about my favorite home gym essentials here.)  Well, #3 on that list of essentials is my suspension trainer.    (The most common suspension trainer out there is definitely the TRX, but I believe there a few other brands out there now, too.)

I love my suspension trainer for a few reasons…

1.  It’s a simple piece of equipment.  It has just two adjustable straps that hang from a single loop.  That’s it.

2.  You can use it virtually anywhere.  You can mount it to the ceiling with ceiling mounts, attach it to a swing set with the clips at the top (been there done that while my son plays in the sandbox!), or you can use the door anchor to hang it from the top of any door (this is how I’m using it in the GIFs you’ll see below).

3.  It’s super portable.  You can roll it up to fit easily into a corner of your overnight bag or suitcase leaving plenty of room for those pretty shoes you had to bring but probably won’t wear.  Then you’ve got the option for a practically endless number of exercises even while you’re away from your gym (or staying at a hotel that doesn’t have much to offer in that department).

4.  It’s perfect for any fitness level.  Probably one of the biggest reasons I love suspension trainers is their ability to accommodate any and all fitness levels, novice to expert.  You can easily move your feet forward or backward (depending on the exercise) to change the level of difficulty all while maintaining the authenticity of the exercise.

So…I thought I’d bring you a quick little TRX circuit I made up while working out at home one day.  Consistent with my fitness philosophy that high quality workouts do not need to take all day, this workout can be completed in 20-30 minutes depending on how many rounds you do.  (I usually do 4, but I’d just do 2 if you’re just starting out.)

Note:

(I typically warm up before any home strength training workout with five minutes of jump rope.  It gets my heart rate elevated and a sweat going, and then I dive in.  I do 1 set of each exercise, moving quickly from one exercise to the next, then resting for a minute/grabbing water, etc. before returning to the top of the exercise list to run through everything again 1-3 more times.  The beauty of circuit training is that you rest one set of muscles while you work another set so you’re not wasting time doing nothing.  You can quickly do the workout and also add a cardio component with the lack of rest between sets.  Winning!)

So here we go!

1. TRX Plyo Pistol Squats

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Tips & Tricks

• I perform 10 repetitions on one leg before switching to the other leg.
• Knee stays behind toe, preferably in line with the ankle.
• Try to let your bent leg do all of the work, just hanging on lightly to the TRX with your hands (don’t pull yourself back up with your arms).
• Remember good squat form!  Sit your butt back like you’re trying to sit in a chair that’s just a little too far behind you.
• I like to add jumping motions to lots of my leg work to work on explosion and power, but feel free to start with the regular pistol squat demonstrated below.

TRX Pistol Squats

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2. TRX Horizontal Pullups

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Tips & Tricks

• Perform 10-15 repetitions per set.
• Pull belly button in toward spine to activate the core.
• Squeeze shoulder blades together as you come up to the top of the exercise.
• Keep the straps of the TRX taut throughout the exercise (don’t let them go slack as you go back to the starting position).
• The farther away your feet are from the TRX attachment, the easier this exercise will be.  If you’re standing nearly straight up and down, don’t worry!  Just maintain good form, and, as you get stronger, you can walk your feet further and further forward.  (My demonstration above is probably halfway between the easiest this exercise could be and the hardest.)

3. TRX Ab Rollups

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Tips & Tricks

• Perform 10-15 repetitions per set.
• Hands are positioned directly under shoulders.
• Pull belly button in toward spine to engage core.
• Tighten/flex your quads a bit to keep you in a straight line from head to toe.
• Pause the motion briefly as your knees are in at your chest and then pause again when you return to a straight line.  This keeps you using your muscles and not just momentum!
• The TRX Ab Rollup involves a definite balance component that makes this exercise challenging.  Not quite ready for that?  Start with mountain climbers on the floor.  See below.

Mountain Climbers

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4. Dumbbell Squat to Press

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Tips & Tricks

• Okay, so this is not a TRX exercise, but it’s just a great exercise to include in a total body workout.
• I perform 10-15 repetitions per set.
• Keep belly button pulled in toward spine throughout the entire exercise.  Don’t arch your back as you push the weights up over your head!
• Exhale as you come up to standing.
• This exercise is modified/progressed depending on the amount of weight you use (duh).

5. TRX Bicep Curls

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Tips & Tricks

• I hardly ever do bicep curls with weights because I hate working one muscle at a time.  However, the TRX allows you to make this a core exercise as well, so I like to do my bicep curls here!
• Perform 10-15 repetitions per set.
• Keep the TRX straps taut throughout the exercise.  Don’t let them go slack as you come to the top or bottom of the exercise.
• Keep your body in a straight line from head to toe as you move through this exercise.  (Don’t let your butt hang down!)
• The farther away your feet are from the TRX attachment, the easier this exercise will be.  If you’re standing nearly straight up and down, don’t worry!  Just maintain good form, and, as you get stronger, you can walk your feet further and further forward.

Now go back to the beginning and do all of the exercises again (1-3 more times).  And that’s it!

Did you try it?  Tell me how it went for you in the comments below!

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(Another big, important side note:  Always consult your physician before beginning any exercise or fitness routines.)