Is there a suspension trainer hanging in your workout room, lonely and unused?
Thinking of buying one, but want to make sure it’s worth it?
You’ll be surprised how much you’ll use your TRX suspension trainer once you learn a few new exercises … and feel how effective they are.
Plus, they’re a fun way to mix up your workouts, and the exercises you do with them actually incorporate more muscles – which means you can get fitter, faster.
After years of doing mostly gym-style workouts, I was a skeptic but now I use mine every day with my clients, and I often incorporate it into my own workouts.
Here’s Why You’ll Love TRX Workouts:
- You can simulate many gym-machine exercises for a fraction of the cost.
- Suspension trainers force you to use your stabilizer muscles, helping you get stronger, faster.
- My clients with form/joint issues tell me that doing lunges/squats with the suspension trainer places less stress on their knees. They also tell me they still feel them the next day in the “good” way that lets them know they had an effective workout.
- You can adjust how challenging an exercise is by your placement relative to the TRX.
- Working your back muscles at home can be hard – the TRX makes it easy.
Still not convinced? There have been a number of studies investigating the effectiveness of suspension trainer workouts.
While there seems to be some disagreement how much “bonus” work your get gets, one thing is clear: using TRX-style trainers DOES activate more muscles overall than more static exercises (1).
Which Suspension Trainer Should I Buy?
I bought a TRX at a fitness trade show about 10 years ago for $200.
And it’s great – its straps are solid, well-made, and that thing is NOT going to fall apart anytime soon.
I bought a knockoff suspension trainer online last year for about $40 … and it was pretty great too, although I would be concerned about regularly using it with someone who weighs 200+ pounds.
Here’s something to know, though, before you go searching for knockoffs. The company that owns the TRX (Fitness Anywhere) won a major lawsuit against the company from which I bought my knockoff. And that knockoff company is out of business now.
But if you DO buy a knockoff, make sure it’s strong enough to support your weight. The bigger you are, the more important this becomes.
TRX Suspension Trainer Workout
Here’s a surprisingly effective workout I put together using the suspension trainer. Below the video I’ve included reps, sets, etc.
Before I get into the details, let’s talk facts.
1. Who Is This Workout For?
Because of a few of the exercises included, I’ve labeled this one an intermediate workout. The jump squats, single-leg lunges, and mountain climbers can get a little tough for anyone with joint issues.
Otherwise, it would be good for all levels, because your foot placement when using the TRX can help you modify how challenging the exercises become.
2. How Long Does This Workout Take?
This workout should take around 30 minutes.
3. How Often Should I Do This Workout?
If you’re doing total-body workouts like this one, you will want to take a day off between them, as the actual change within your muscles occurs during the time BETWEEN workouts.
You can always alternate total-body workouts with cardio workouts.
4. What Muscles Does It Work?
This workout hits nearly every muscle in your body. That being said, because of the stabilization effect I personally feel this one in my triceps, hamstrings, and obliques every time I do it.
TRX Suspension Workout Details
Below the video I’ve included reps, sets, etc. but as always, listen to your body. If you haven’t been working out much lately, maybe one circuit will be enough.
And if you’re more advanced and looking for a challenge, you can set a time limit (say 30 minutes) and see how many times you can make it through the circuit using good form.
As always, be sure to warm up with some light bodyweight exercises (squats, arm circles, pushups, etc.) before beginning the workout, and cool down with an easy walk to bring your heart rate back to normal when you’re done.
Repeat the following circuit for 2 to 4 sets:
- Low Row, 10 to 15 reps
- Squats, 15 reps
- 1-Arm Row, 8 to 12 reps each side
- Jump Squats, 15 reps
- Standing Fallout, 10 reps (keep this one under control!)
- Alligator, 10 reps
- Single-leg lunge, 8 to 10 reps each side
- Reverse mountain climbers, 10 reps each side
- Triceps extension, 10 to 12 reps
- Hamstring curl, 10 to 15 reps
- 1 minute break
Focus on Form
When you try these exercises, really focus on your form.
Keep your knees “soft” and unlocked, your core engaged, and key in on the muscles you’re using.
You’ll feel it tomorrow, trust me! (And you might even have some choice words for me during the reverse mountain climbers, hehheh.)
Build a Stronger Core
Looking for more? Sign up below for my 6-day Stronger Core Challenge! You’ll combine a few diet tweaks with some sneaky exercises to get you on your way to a flatter belly, fast.