66 TRX Exercises For At Home And Travel Workouts
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- čas přidán 31. 10. 2017
- Apart from bodyweight, the TRX is one of my favorite training tools for on the road workouts. We also use it a lot in our team training sessions as well as semi-private; it's a diverse tool.
I've picked 66 of my favorite exercises (there's a lot more especially when you start using combo's) you can use to stay or get in great shape.
I'll break down some examples of ways I break things down when I'm on the road. Here are some training methods I use that are simple to follow:
Density Training
Interval Training
Straight Circuits
You can also split these into upper body, lower body, or full body. To one honest, for on the road or at home workouts I prefer to do full body as I'm usually crunched for time and want to get the best bang for my buck in the shortest amount of time.
If I fly into a hotel and can set up the TRX I'll usually do a mix of upper body while doing a lot of lower body mobility (I have a structure in place that helps me
So here's some examples that will show case the above methods and just give some examples:
Interval Training - Full Body Session:
-------------------------
45 seconds of work/15 seconds of rest
1. TRX 1 and 1/2 Rep Squats (Lower Body)
2. TRX Push (Upper Body)
3. TRX Row
4. Unsupported Lunge - Left Side (Single Leg)
5. TRX Body Saw (Core and Pull)
(Complete circuit and rest 60-90 seconds in between rounds. Complete for 4-5 rounds and switch legs on lunges every round)
Density Training - Full Body
--------------------------
Complete as many supersets as possible in 10 minutes (each density set is 10 mins, take a 3 minute break in between sets)
Set 1:
Side Lunge x 8/side
TRX Row x 8
Plank Hold x 20 seconds
Set 2:
Bulgarian Split Squat x 8/side
TRX Atomic Push Up x 8
Side Plank and Reach x 5/side
You can regress/progress this accordingly for different fitness levels with inserting exercises from the video
Strength Circuit - Full Body
----------------------
TRX Single Leg Pistol Squat x 10/side
Single Arm Alpine Row x 10/side
TRX Lateral Jumps w/ Stick x 10/side
TRX Kneeling Fall Outs x 10
Repeat for 4 rounds, take a 90 second break in between rounds
TRX Glute Bridges x 10
TRX Push Up Flyes x 10
TRX Single Leg RDL x 10/side
Repeat for 3 rounds, take a 60 second break in between
Those are just examples of workouts you can do in 20 mins or so (and if you have less time then cut it by a couple of exercises - remember, not "all or nothing" but rather "always something" ‼️) - whether you're traveling or you just want to knock them out at home because you can't get to the gym.
You can also couple this with bodyweight training and things like bands (which are easy to carry with you and another tool I take on the road with me).
Enjoy these and let me know how the workout went when you try it out..... - Sport
Finally someone who can keep their shirt on and just sell great form and exercises thank you
TIMESTAMP FOR ALL EXERCISES
0:05 TRX ROW
0:11 FEET ELEVATED ROW
0:16 KNEE UP, ELEVATED ROW
0:20 ROW INTO CROSS
0:27 Y-PULL
0:32 SCARECROW
0:38 SINGLE ARM
0:43 SINGLE ARM W/ ROTATION
0:48 ARCHER
0:52 FALLOUT
0:59 FLUTTERS
1:05 SQUATS
1:09 ASSISTED SQUAT JUMPS
1:13 PISTOL SQUAT
1:20 FLOATING LOUNGE
1:25 CURTSY BALANCE LOUNGE
1:31 HAMSTRING CURLS
1:36 ELEVATED HAMSTRING CURLS
1:44 ROW TO FALLOUT
1:52 LATERAL JUMPS
1:57 ROW TO SIDE PRESS
2:02 LATERAL PRESS OUT
2:08 PUSHUP
2:14 PUSHUP W/ PRESS OUT
2:22 PUSHUP W/ SUPERMAN
2:31 CHEST FLY’S
2:37 GRAPPLER ROW
2:41 L PULL UP
2:47 KNEELING FALL OUT
2:53 PLANK
2:57 PUSHUP
3:02 ATOMIC PUSHUP
3:07 MOUNTAIN CLIMBERS
3:11 PLANK W REACH
3:19 SIDE PLANK
3:22 SIDE PLANK W REACH
3:28 LEG LOWERING PLUS
3:34 LEG LOWERING W/ HIP THRUST
3:40 UNSUPPORTED SINGLE LEG
3:45 L SIT TO POSTERIOR PLANK
3:51 SINGLE LEG BURPEE
3:57 UNSUPPORTED LUNGE JUMP
4:00 RUNNER START LUNGE
4:04 BODY SAW
4:10 LUNGE TO HIGH KNEE
4:14 LATERAL LUNGE
4:18 BICEP CURL
4:23 CROSSOVER PULL
4:27 TRICEPS EXTENTION
4:33 ALPINE ROW
4:41 DEADLIFT TO PUSHUP
4:52 SINGLE LEG RDL + REACH
4:59 SINGLE LEG PISTOL TO RDL
5:07 FACE PULL
5:13 GLUTE CHERRY BOMB
5:21 ROW HOLD W PRESS OUT
5:26 MODIFIED PULL UP
5:33 WALKOUT TO HANDSTAND
5:47 LATERAL BICEPS CURL
5:54 PIKE UP
6:01 PUSHUP + OBLIQUE TWIST
6:07 PUSHUP + KNEE TO ARMPIT
6:14 SPIDERMAN PUSHUP
6:18 LATERAL SQUAT JUMPS
6:21 MOVING JUMPING LUNGES
6:26 ASSISTED DIPS
Thx.
Thank u
Good!!
Thanks for the time stamp!!!😊
おぉ!
ありがとうございます
I can't thank you enough for the applaud , praise , and pure kindness to compliment.
THX trx community
Good to see people not naked, good to see People doing the right exercices... 😊
Nice man
This video is one of the best I've seen: variety of exercises shown quickly and precisely, subtitles, great background, high quality! Just awesome! Thank you so much for presenting the power of TRX! Great job! Congrats!
This is the best ever video made on TRX excercises.
Thank you for not having a long, boring intro!! I appreciate videos that get right to it!
Thank you much for sharing so many various exercises in one video. 🙏 It is exactly what I needed, ie. get workout ideas without unnecessary talks and breaks between. 👍
Best TRX how to on CZcams that includes advanced movements.
I can’t thank you enough for putting this compilation of exercises together. 🙏
Love this!!! Clear and concise...perfect reference tool for clients and some great ideas.
The number one youtube video for TRX. Thank you bro
You never disappoint me with your training style exercises.
You the man Luka. Thank you for all these videos
Luka, absolutely love your workouts. Thank you for posting. Killer suspension ideas.
Thanks, much appreciated!
Wow! Fabulous form! Really appreciate your attention to detail in movement. Congrats on a great compilation of exercises and job well done! :-)
So very inspiring!! Most useful TRX video I’ve seen during the past couple months!! Thank you!!
Legend..., going to gym since 93,,, this trx will provide me some change... and you show a great recup video that I can follow in the gym
How is ur experience with it ?
Loved it. Best TRX vid I've seen. Thank you🤘
I am a college student and can’t afford a gym membership. I got myself a used TRX and a $5 push up handle to work out in my room. Your video was very helpful to come up with ideas. I will see how far doing body weight TRX exercises take me!
Believe it or not, I’ve never truly tried TRX training but I definitely will after this video, so my different workouts, minimal equipment. Great video, love the channel...new subscriber 💪🏽
you are amazing !!! thanks a lot for new exercises i will gladly add it to my training program and try them all.
Best TRX video ever! Thanks!
Best I've seen so far! Thank you for sharing.
So unbelievably valuable. Thank you so much!
Estupenda rutina. Llevo practicando TRX desde que cerraron los gimnasios por la pandemia y definitivamente es el elemento perfecto para castigar todo el cuerpo.
No bullshit, just exercises. Thanks for the great vid and chosen approach.
This is an awesome video- expertly done
With great clarity. Thanks!!
This is incredible. Such a great resource, thank you for sharing.
You're also incredible.
@@krymzesdwa Simp
Thank you! Can't wait to try this out on my TRX!
Muchas gracias por compartir, hay pocas rutinas follow along de TRX y esta me gustó mucho.
Thank's so much. Just what I needed, clear demonstrations of consistent technique with proper stance and good pace to optimize each effort. It has made a major difference to my workouts.
WOW! THIS GUY IS CRAZY STRONG.
Thank you! Wicked video, so many exercises to pick from
I am loving your videos.
Love the TRX ❤️❤️
Thanks for this. Some super variations. Looking forward to doing some of these.
Best trx video I've seen.
Thanks brother. Nice job.
Super vidéo ! Le jour où j'arriverai à faire tous les exercices, je me ferais embaucher comme cascadeuse à Hollywood. Balèze, bravo !
Thank you for the great ideas!
Nice work!! Straight to the point, very educational!!
Increíble rutina ! Me encanto y tu ejecución es perfecta 😅❤😊😊
Nice !! Thanks for posting it
Excellent! Obrigado!!
Love this video!!!
Keep going!!!
thank you very much，i just need this
Cool trainning for runners!! Thanks!!
As an athlete, i can related him very much. This is what real fitness means
Wow this is excellent thanks so much for sharing!
MIND BLOWN
Fantastic, super vidéo Thank you
Man this is the best video out there on point for damn sure 👌
All I need! Thanks
Just order mine, cant wait to start using it.
Best TRX or any suspensions training variations video. 👍🏻
migliori esercizi mai visti. complimenti
Good job .Thank you for sharing
This is a really awesome vid. Thank you :)
Thanks a lot for the video man. Appreciate it!!
Thank you very much 😊👍
Excellent! You are so great!👍🏻
best TRX vid so far
Muito bom. Excelente.
This is a great video! Thank you!
Perfect TRX! The Best. Show👏👏👊🇧🇷
Fantastic! Straight to the point. Functional and some interesting, creative moves. Can’t wait to try them out - gyms closed due to Coronavirus !
why would you ever want to go back to the gym when you could install the hook in your own home like I did? time to level UP bro. My home gym NEVER closes 24/7. my own music sounds much better so I turn off the sound and practice with the model listening to my own music in my own gym working out with the TRX model on my 75 inch HDTV. who cares about public gyms.
Enjoyed watching this! Try Body saw to pike - one of my favs
complete work ..!!!!!!
Thank you so much, Luka! Awesome variations. Could u list the specific muscles targeted by each exercise? If it's not too much trouble, ofc. Thanks a ton, pal.
Thanks a lot I have learned a lot of new exercices for my futur trainings :D
Best Trx instructional video 👌👌👌
Thanks för video
Just incredible
Thank you so much my man
wow, what a great video :-O Thanks for inspiration. I´ll try some of those moves in my TRX workout.
Fantastic work!!
great workout, i will try my best to do the same with my TRX
THANK YOU
Those are really challenging workouts thank you beast
Love the training and picture in the background on the wall, Bruce Lee, Mandela etc. God Bless
Amazing ! 👏👏👏👏👏
Awsome! Thanks for sharing!
you are the truth bro .thank you
Great video, thank you. Is there an image of all the moves?
Great Compilation, it's just that I can't remember anything but the basics when I start working out. Super beast mode though..
Wow! I LOVE YOU🫂❤️
Gold mine of information
Awesome! Awesome!
Just got some straps. This take it to a whole new level.... yep subscribed :)
Joder, no falta ningún ejercicio en el vídeo. Increíble. Buenísimo el vídeo
Love watching your workouts. Better then most. Just wish you would do some follow along videos. What’s the chances that you may do some in the near future. I would be all over that!!!!
thanks bro!
Perfect video! 👍🏼🇨🇦
Bravo Luka 👌👌👌
Excelente practico..
Awesome!!!
Interessanti esercizi, che mi piacciono molto farli
AWESOME
Great video!