Workouts for Women

Refresher Course: TRX

The TRX offers a surprising array of unique exercises, using gravity and your own bodyweight as resistance.

The TRX is the leading brand of suspension training equipment and consists of sturdy, adjustable straps that split into a “Y” with a handle and a loop at each end for hands and feet. When anchored to a fixed point on a wall, ceiling or solid piece of equipment, the TRX offers a surprising array of unique exercises, using gravity and your own bodyweight as resistance. “By simply changing the angle of your body, you can increase or decrease the level of difficulty of dozens of exercises on a TRX,” Sanchez says.

Technique — HIIT (high-intensity interval training)

Here, you alternate short periods of near-maximal output with a recovery-level pace in a repeating pattern. For example, if you were running outdoors, you could do a 20-second sprint followed by a 40-second jog, or a 20:40 interval. A beginner may want to start with 10 seconds of harder activity coupled with 50 seconds at the slower pace, and work toward a more intermediate and advanced level of 30:30 or even 60:60.

The HIITRX workout

Do 60 seconds of each move and perform them back-to-back, resting only to transition to the next exercise. Complete one to three rounds.

  • Sprinter Start
  • Inverted Row
  • Hamstring Runner
  • Atomic Push-Up
  • Skater
TRX Skater for TRX Refresher Course

TRX Skater

Set a TRX to about chest height and take a handle in each hand. Hold the handles in front of you with your elbows bent and keep them here as you leap to one side, landing on your outside foot and bringing your trail leg behind you. Leap immediately in the other direction and continue, alternating sides.

Tip: Lean back against the TRX and you can catch a little air when you do this move!

TRX Horizontal Push-Up for TRX Refresher Course

TRX Horizontal Pull-Up

Set a TRX to about knee height, and lie on the floor with your chest directly underneath the anchor point. Grasp a handle in each hand with a neutral grip and place your feet flat on the floor, knees bent. Lift your hips so your body makes a straight line from your head to your knees and your knees make 90-degree angles, then drive your elbows down toward the floor to pull your chest up to the handles. Pause briefly, then lower slowly to the start.

TRX Standing Row for TRX Refresher Course

TRX Standing Row

Set a TRX to about shoulder height and then take a handle in each hand, palms facing away from you. Extend your arms completely and then walk your feet underneath the anchor so your body is at an angle with your head, hips and heels aligned. Drive your elbows out and back and pull your body up between the handles, then slowly return to the start.

Tip: The closer you are to parallel with the floor, the harder the move becomes.