Need Some Workout Inspo? Grab Your TRX Because It’s Go Time

How many times have you found yourself with free time and in the right mood for a workout, but you can’t get your brain to give you the movements, reps or sets you need to get a great sweat? No matter what time of the day it is, this will be a great option for you before or after your workday.

This is a total-body workout that I personally love to perform, and the best part is you don’t need a whole gym to make it count. This program will start off slow and build with each movement in the series. This is going to be a challenging workout, but the good news is you won’t have to think about how you’re going to kick your butt the next time you have some extra time at the gym.


  • TRX Suspension Trainer
  • Medicine Ball (moderate/heavy)


Perform each movement for 45 seconds, resting 20 seconds before moving on to the next move. At the end of each round, rest 60 seconds or use the runner’s stretch as your recovery. Repeat this series for three rounds, stretch and get on with your day!

Total-Body TRX Workout


Runner’s Stretch

Whether you just rolled out of bed or stepped away from that pesky desk life, this will start to wake up your muscles. I love this movement because it mixes a little strength with the plank and lots of mobility for those hips and ankles. I also like to add a Downward Dog in between my transitions from right to left foot.

  • Start in a prone plank position with your hands on the ground under your shoulders, your toes on the ground and your feet hip-width apart.
  • Step your right foot forward and place it on the ground outside your right hand, knee bent, and hold the stretch.
  • Return back to your plank and switch legs/sides.


TRX Squat to High Row

If your shoulders weren’t awake, I bet they are now. I enjoy taking my time at the bottom of the squat, moving around a bit to see what my hips and ankles feel like in that deep squat. When I stand up, I chase my plank and work to avoid my shoulders rounding or shrugging as I come into a strong overhead fly position.

  • Stand facing the anchor point, holding both handles.
  • Lower your hips back and down into a low squat, extending your arms as you lower.
  • Drive through your heels to stand, and as you stand, row the straps in toward your chest, squeezing your shoulder blades.
  • Repeat, alternating the squat and row.


TRX Oblique Crunch

You have two options on your performance here.

  1. Take your time bringing your knees to your side and returning to center. (You will probably start shaking like a leaf within your first three reps.)
  2. Or add some speed to this by almost swinging your knees from side to side while controlling your torso.

I am a fan of both and can honestly say they both deliver their own individual challenge, so give it a go and let me know what you think.

  • Begin in a prone plank position with both feet in the TRX straps and your hands on the ground under your shoulders.
  • Drive your knees in toward your chest and to the right for a crunch.
  • Shoot your legs back to plank and repeat on the left side.
  • Repeat, alternating side to side.

Medicine-Ball Slam

Now that your shoulders are burning and your abs are torched, pick up that slam ball and show me what you got.

There are a few things I want you to keep in mind here: Press the ball in the air, trying to get your elbows above your head. When you are ready to slam, initiate the pull (not drop) from the hips. The more explosive your hips are, the more force you are putting into the ground with that ball.

  • Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
  • Press the ball up into the air directly overhead, coming up onto your toes.
  • Quickly pull the ball down and slam it on the ground in front of you, dropping low into a squat and bringing your hands behind you as you follow through with the slam.
  • Pick the ball up and repeat.

TRX Squat Jump

The key here is to keep it simple. More jumps are not better, better jumps are better. Rest when you need it and work when you feel like getting after it.

  • Stand facing the anchor point, holding the straps in both hands.
  • Drop your hips back and down into a squat.
  • Drive out of your heels and explode, jumping off the ground. Land soft and in a squat and repeat.


If jumping isn’t your thing and you want a little more of a burn, grab that slam ball and give it a big bear hug. This is a great move to help keep the torso upright and to add a little load to stress the body on a squat.

  • Stand with your feet outside your hips, hugging a medicine ball to your chest.
  • Drop your hips back and down to lower into a squat.
  • Drive through your heels to stand. Repeat.

TRX Biceps Curl and Low Row

If we are going to work those arms, we are going to do it right! In the first round, choose a moderate angle. In the last two rounds, think about pushing the envelope and see how low you can go and how well can you maintain those excellent TRX movement standards.

  • Stand facing the anchor point, holding both straps in your hands. Plant your feet hip-width apart.
  • Extend your arms so you are leaning away from the anchor point.
  • Perform a biceps curl, pulling yourself toward the anchor point by bringing your hands toward your face, elbows high.
  • Release the curl with control to come back to start, then row the straps toward your chest, elbows wide as you pull yourself up.
  • Release back to start with control and repeat, alternating curls and rows.

TRX Burpee

Last but not least, we have the total-body overload finisher. This is the “put your money where your mouth is” move. We are going to shut the timer off for this movement and let you go for reps. A good number would be six to 10 per leg. Don’t chase the speed of the movement, chase greatness in your movement patterns. This will not be easy, so rest as needed. You also can do things like removing the push-up to save your arms to fight another day.

  • Stand facing away from the anchor point with your right foot in the straps.
  • Drop down and place your hands on the floor under your shoulders, shooting your legs back to plank.
  • Perform a push-up, if desired. Come back up to plank. Hop your left foot in and drive up to stand.

Well, there you have it! This workout is simple, but I promise it is going to leave you feeling exhausted and accomplished!

Photo credit: FatCamera, Getty Images; Courtesy of TRX