The TRX was the brainchild of a Navy Seal, born out of necessity for keeping in shape during deployment. The principles are simple: hang it up (you can do this at home using a secure bracket), grab the stirrups and work your body against gravity to build muscle and burn fat.
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The instability caused by the suspension develops serious strength that’s very hard to replicate with regular weights. And with the 10 moves here, you can work every muscle group too, so it’s worth the hook up.
1. Squat & Fly / 60sec
Grab the stirrups and squat down, allowing the TRX to take your weight. Drive up, spreading your arms as you rise to target your shoulders.
Drawing your arms apart hits your rear delts, making this a full-body move.
2. Clock Press / 60sec
Lean forward holding the straps. Hold your left arm to your chest and extend the right.
Return to the start and repeat with your other arm.
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The left-right switches improve your muscle reaction times for better agility.
3. Low Row / 60sec
Lie under the TRX and grab hold of the handles. Raise your body, drawing your shoulders back to focus the work on your lats for that V-shape.
The Charlie Sheen levels of instability make this move a great back builder.
4. Tricep Press / 60sec
For horseshoe triceps, hold tight and bend your arms so your forearms come to your head.
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Then extend forcefully to straighten your arms. This one burns, but it hits every fibre in your triceps for quick gains.
5. 1-Leg Squat / 30sec per leg
Hold the handles and lean backwards, raising your left leg. Squat on your right leg, tensing your core to prevent any wobbling.
Fire back up. This hammers your glutes and quads, burning hundreds of kilojoules.
6. Lunge / 30sec per leg
Place your left foot into the stirrups and drop into a lunge. Squeeze your glutes and drive your body up, raising your left knee up to hip height.
It’s a tough move, but bigger glutes will improve your running and posture.
7. Hamstring Curl / 60sec
On your back, put your feet in the stirrups, with legs slightly bent. Pull your feet towards you, keeping your hips as high as possible.
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That pain in your hamstrings and core is solid muscle under construction.
8. Pike / 60sec
Adopt a press-up position with both feet in the stirrups. Tense your core, exhale and, keeping your legs straight, raise your backside.
With good form, this is a painful but high-yielding six-pack builder.
9. Side-Plank Tap / 30sec per side
Lying on your left side, place your feet in the stirrups. Extend your right arm for balance. Raise your hip off the floor, hold for 2sec, then lower.
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This will increase the width of your midriff for cover-model abs.
10. Atomic Press-up / 60sec
This is the single most effective TRX move. In a press-up position with your feet in the stirrups, you then straighten your arms and row your legs into your chest.
Watch the sweat fall from your brow – you’ve just hit every muscle group.
