Originally invented by a Navy Seal Commander as a means of keeping his SEAL elite special missions team fit, the TRX® Suspension Trainer uses your bodyweight and gravity as resistance to perform hundreds of exercises. TRX has grown to become the Leader in Functional Training. Their Suspension Trainer is now a mainstay in gyms across the world, used by top trainers, pro athletes in the NFL, NBA, MLB and NFL, and all branches of the military. So what makes suspension training so different and unique from your conventional exercise program?


The ability to instantly modify the resistance by adjusting your body position during an exercise, with minimal impact or pounding on the joints, makes TRX Training a versatile, safe and effective training solution for all fitness levels. The workouts use a combination of flexibility, core, and strength exercises to safely build functional strength.


Tired of missing workouts due to traveling, or lack of access to a gym? Weighing in at a mere 1.4 lbs., the compact and lightweight design of the Suspension Trainer allows you to get full body, efficient workouts virtually anywhere.


Using only a single anchor point, the TRX Suspension Trainer is intentionally designed to be unstable. As your body changes positions during the movements, your center of gravity is shifted, forcing you to constantly activate your core muscles to stabilize, balance, and coordinate the body during every exercise.


In everyday life, we move using multiple planes of motion at once. Traditional training typically constrains us to one plane of motion or isolated muscle movement, which can lead to muscle imbalances, instability, and joint dysfunction. TRX Training creates a balanced and effective program by incorporating all three planes of motion, so that the muscles work together to build strength, flexibility, balance and core stability, reducing the chance of injury by training the way your body was intended to move.



TRX Split-Fly

Targets: Neck & Upper Back, Arm & Shoulder

Adjust the straps to mid length, stand facing the anchor point, with your feet in an offset position. Hold the handles with your palms facing down and arms extended. Lean your body back, keeping a lengthened spine. Pull your body towards the anchor point by pulling back and up with your right arm, and back and down with your left arm. Return to your start position. Alternate with the left arm up, and right arm down.

TRX Abducted Lunge

Targets: Lower Back & Abs, Hips, Knee & Ankle

Adjust straps to mid-calf length, standing sideways to the anchor point. Place one foot in the foot cradles, center with the anchor point, with your shoulders over hips. Lower your hips until your front knee is at 90 degrees, driving the suspended knee to the side. Return to the standing position by driving through the heel of the front leg and extending through the hips. Repeat on opposite leg.

TRX Atomic Push-Up

Targets: Neck & Upper Back, Arm & Shoulder, Lower Back & Abs

Adjust straps to mid-calf length. Start the exercise on your hands and knees, with both feet in the foot cradles, engage the core, lift body into a hand plank position. Lower your body down, bend the elbow 90 degrees. Extend your arms, lift hips slightly, bringing the knees toward chest

TRX Cycle Jumps


Targets: Lower Back & Abs, Hip, Knee & Ankle

Adjust the straps to mid length and stand facing the anchor point. Elbows under shoulders, right leg forward, left leg back. Lower hips down and back keeping chest tall until left knee is an inch off the ground. Jump into air and switch legs so your left leg is forward and your right leg is back and immediately dip into a lunge.

TRX Tricep Kickbacks

Targets: Neck & Upper Back, Arm & Shoulder

Adjust the straps to mid length, facing the anchor point. Place your hands beside your hips, with your palms facing back, and create tension on the straps. Bend from the elbows, keeping the upper arm still, maintaining a lengthened spine. Press on the handle, driving the elbows into extension with the chest lifted, and eyes on the anchor point. 

TRX Burpee

Targets: Neck & Upper Back, Arm & Shoulder, Lower Back & Abs, Hip, Knee & Ankle

Adjust the straps to mid-calf length and stand facing away from the anchor point. Place one foot in foot cradle and center with anchor point, placing your shoulders over your hips. Drive your suspended knee back and lower your hips until back knee is two inches from ground. Place your hands on the ground, hop your grounded leg straight back to a plank and do a pushup. Hop your grounded leg forward and explode up to a jump. Repeat on opposite leg.

TRY THIS: Perform the exercise for 45 seconds with a 15 second break. Complete 3 sets of each before moving on to the next exercise.


Mike Clark is the Co-Founder of Pure Wellness Studio, Master Personal Trainer, and a Grey Rank TRX® Coach.