How to Jazz Up a Dull TRX Workout

A lot of people end up using their TRX for a handful of basic strength moves, which makes the workout dull over time. Here are some ways to get more out of a session.

Three ways to change up TRX

1. As a balancing tool

TRX is excellent for balance work: you have something to hold for stability, but because the straps still move your body has to compensate far more than it would on a fixed bar.

Beginner — stationary single leg stance. Start holding the straps with two hands. Progress to one arm, or to holding the stance longer.

Intermediate — step back lunges, alternating legs. Start with two hands on the straps, progress to one arm for more of a challenge. Begin with three lunges each side and build from there.

Advanced — single leg hip hinging. Do not forget to switch sides.

2. As cardio

TRX is not only for strength. Instead of counting repetitions, do the same move for thirty seconds to a minute and your heart rate will climb, guaranteed.

Beginner — marching with variations. Holding the straps for stability, march in place, then change the foot pattern to out, out, in, in, or sidestep out and in.

Intermediate — sprinter starts. Face away from the wall with the straps under your arms, stand on one foot, drive the other knee forward, then step back with the same foot. Work each side, building up to a minute.

Advanced — body drop and wall turn. A fun move that works the cardio and the upper body. Stand sideways to the wall, leaning out slightly, legs in a split stance with the outside leg forward, both handles held together at chest height. Drop your body away from the wall so you face it, extending your arms, then pull in quickly and turn back to the start. Add a push-out on the return to work the core further.

3. Set the workout to a pattern

Try a cardio move followed by a strength move, for the length of the workout. Or a cardio move followed by one upper, one lower and one core strength move, then repeat. Or a wall-facing cardio move, then a sideways one, then one facing away from the wall — then the same pattern again with strength moves. Keep repeating until the workout is done.

Using other equipment with TRX

Using one piece of equipment does not mean you cannot add a second.

A Step 360 or a BOSU are both versatile: they increase the balance challenge, add cardio, or serve as a seat to perform moves on.

Balance — squats. Stand on top of the equipment. The core has to work much harder on an unstable surface.

Cardio — on/offs. Pick your feet up so your toes clear the edge.

Seated — single arm sit-back crunches. One arm makes it harder, and reaching back to one side works the obliques.

Other equipment

A beach ball placed between the knees for squats, or floor slide-outs for the core.

A stability ball as a seat for upper body moves, for bridges on the floor, or for overhead pass-overs touching the knees.

Balance pods for stepping on and off, and for knee crossovers stepping back onto them.

The best way to add new moves is to use your imagination and try things. The internet is a good source of ideas from other TRX users — just be careful about what you attempt, because some moves are unsafe until you are strong enough.

There should be no reason to say your TRX workout is boring.

Written by Sherry Carson, Running Coach and Personal Trainer.