My Favorite TRX Exercises

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Since I’ve been working out my whole life, I’ve come to know and predict some of my exercise idiosyncracies…of which I have many.



Like how I get on “kicks.”

For example, there are times when I look at a treadmill and I’d rather clean the composting toilet than step on the thing, but other times when I can’t get enough of it and have no interest in running outside. I guess it’s probably my own OCD thing…I know, you hear me giving James tons of crap for his OCD, but here’s probably where I’d fall into that category, too.

TRX training is one of my “kicks” I sometimes get a bit obsessive with, and you’ve caught me in that mode current day.  So, when James saw me busting out the TRX for the 6th time this week, he said, “hey, we should film your workout today!” And that’s how this video came to be.


We’ve been getting asked a lot about suspension training lately, and especially the TRX in particular. It’s one of the few exercise tools we travel with, and since I shared some pictures on social media of us TRXing on a recent RV trip, it started a conversation or two about just what you can do with it.  And if you’re curious about that, too, I’ll tell you this. You can do a TON. It’s a travel friendly tool and works great for staying fit on the road. Check out the video, you’ll see what I mean.



Below are the directions for the 4 unique TRX exercises you’ll see in the video.  Do 3 sets of 10 of each of these to make it a workout, and add in 30 minutes of challenging cardio, and consider your exercise needs met for the day! Be warned, these aren’t for beginners. For you newbies, start HERE with this intro TRX workout video.


TRX Exercise: Headstand Planks

Get in an elbow plank position with your feet in the TRX foot cradles directly below the anchor point.  Your forearms are down on the mat, and your core is engaged for a rock solid plank. Pike your hips up directly over your head, and let the top of your head rest on the mat. Slowly and with control, return to your elbow plank.

TRX Exercise: Shoulder-stand Rollups

Sit on the mat almost directly under the anchor point, holding the TRX handles out in front of you with palms down and straight arms. Lean back and lift your legs a few inches off the ground, keep your core engaged. With control, roll back into a shoulder stand, driving your hips up over your shoulders. The straps will assist you get in position and make sure you pull them taut throughout the move (never let the handles go slack). With control, roll back down to exercise start position.

TRX Exercise: One Legged Muscle-Ups

Sit on the mat with one foot flat on the ground, and the other leg straight and slightly raised. Situate yourself so that you’re back far enough that the toes of the lifted leg are almost directly under the anchor point, and the handles are lengthened so that you are leaned back with straight arms holding the handles. Keep your elbows in tight and pull yourself up to standing on your planted foot, getting the handles pressed down to your sides. So, as you’re pulling yourself to stand, you transition from a pull-up to a dip. Try to focus on using your upper body as much as possible on this move, because your planted foot will probably try to lead the show and do all the work.

TRX Exercise: Bulgarian Getups

Stand faced away from the TRX with one foot in the cradle. Step out into a lunge so that the TRX hangs vertically from your shoe to the anchor. Reach your hands up and back to open up your chest. From here, slowly lower your hips while simultaneously bringing hands down to the sides of your planted shoe. Next, drive planted leg back straight, so you’ll be in a hand plank. Slowly, with control, lower yourself to lying on your stomach. Now, repeat the entire sequence in reverse to get back up to exercise start position.

After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    5 thoughts on “My Favorite TRX Exercises

      1. Stefany - Post author

        Hmmm. I suspect Mel would scratch my eye out if I attempted the Lion King Pose. He’s going through a rebellious teenager stage at the moment…


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