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Person working out using TRX exercise equipment

Intermediate Exercises for TRX

Back for more? Last month, we introduced workouts with the TRX Suspension Trainer, a total bodyweight workout system (if you haven’t seen last month’s blog post – check it out here) – and this month we’re back with all new exercises to try.

Maybe you’ve mastered last month’s workouts or maybe you want more variety with TRX. Either way, gear up for this intermediate workout from our exercise physiologists – more intensity, more sweating, and special bonus at the end!

TRX Intermediate Exercises

Person performing Single Leg Squat into Single Leg Deadlift TRX Exercise

Single leg squat into single leg deadlift (or warrior 3)

Begin holding each handle standing tall. Lift one foot off the floor. Lower down into a squat position on one leg. Press back up through the standing leg to starting position. Only lower down as far as you can use your leg strength to return to starting position. From here, rotate your upper body forward, kicking your lifted leg behind you and extending your arms out straight in front of your body. Using your core and glutes to return to starting position and repeat.


Person performing Row to Arm Curl TRX Exercise

Row to arm curl

Holding the TRX handles in each hand, lean back into a reclined position and slowly walk your feet forward. Bend your elbows, keeping your elbows close to your body and pulling your trunk up toward your hands. Slowly lower back to starting position. Now, rotate handles so palms are facing up. Without moving your upper arms, curl your hands towards your forehead. With control, extend hands back out to starting position. Continue alternating between the Row and Curl.  Make sure to keep your core engaged and body in a straight line.


Person performing Squat to Y TRX Exercise

Squat to Y

Begin in an upright position holding the TRX handles in each hand. Slowly bend your knees and lower your body into a squat position. From here raise your arms up to create a “Y” as you begin to stand back up. Lower your arms back down as you return to the squat position. Continue this movement of standing while raising your arms and squatting while lowering them. Make sure to keep your toes pointing forward and your heels on the ground.  Do not let your knees bend forward past your toes or collapse inward.


Person performing Rollout to Triceps Press TRX Exercise

Rollout to triceps press

Begin in standing position with one handle in each hand using an overhand grip. Walk forward to create a diagonal with your body. Engage your core as you slowly lean forward, reaching your arms overhead. From here, bend your hands toward your head without moving your upper arms. Press back out through your triceps to return to a straight line with your body. Using your core, bring your arms back down and return to the starting position.


Person performing Curtsy Lunge to High Knee TRX Exercise

Curtsy Lunge into High Knee

Stand facing the TRX with handles in each hand facing one another and elbows bent by sides. Begin movement by lifting one foot off floor and stepping your lifted foot back and around your planted foot. Both legs should be at a 90 degree angle and thighs parallel to the ground. Press through your standing leg back toward starting position. As you approach your starting position continue lifting your leg using your core to hip height. Lower down and repeat.


Person performing Push Up to Pike TRX Exercise

Push-up to pike

Begin with feet in TRX straps and in plank position. Keeping core engaged and body in one straight line, lower down into a push-up position and rise back to plank. Now, engage hips and lift them up into an inverted “V” position. Return to start and repeat movement.


Person performing Double Knee to Spiderman TRX Exercise

Double knee to Spiderman

Begin with feet in TRX straps and in plank position. Using your core, pull both knees into your chest. Extend legs back out. Now bring your right knee to your right elbow. Return to plank position. Bring your left knee to your left elbow. Return to starting position. Repeat entire movement.


Extra TRX Challenge

Person performing Pike to push-up to knee tuck TRX Exercise

Pike to push-up to knee tuck

Begin with feet in TRX straps and in plank position. Engage core and hips as you lift your hips up to create an inverted “V” shape. Lower back down with control to plank. Keeping your body in a straight line, lower down into push-up position. Press back up to plank. Now, pull both knees in toward your chest. Return to plank and repeat combined movement.