TRX Workout Plan

What is the TRX Workout Plan?

What is  a TRX workout plan and why do I need one ?

TRX or total-body resistance exercise is one of the effective fitness solutions for people of all fitness levels. It is also commonly referred to as suspension training that challenges your core by using two main sources; gravity and your body weight. All you need to perform TRX workout is the TRX straps that will secure a spot for you.

You can either hold a strap with your hands or feet, which one you use depends on the type of exercise. Usually, to create resistance and stabilization, your body will lean into or away from straps. Moreover, a part of your body will be suspended above the floor. During the TRX workout plan, you will need only one TRX strap (you can find one on Amazon for as less as 39$).

Don’t get confused over its single strap because after a few minutes; you will understand it is a quite tough and challenging exercise. If you are new to this form of workout, then the best option is to join a TRX class and follow your trainer’s instruction.

What do I need to Know Before Trying a TRX Workout Plan ?

In TRX, you have to rely on your body weight instead of depending on machines and dumbbells. Therefore, you must be extra careful to perform each exercise with care to avoid any injuries. You will be using your core for the whole 45 minutes of the class; therefore, there are certain things you must know before this exercise. These include:

1. Individual or Group:

To many people, this may sound absurd, but it is important to consider before starting your workout plan. TRX sessions are available both individually and in a group. If you are a beginner, then it is better to go with the group option. When you see many other new people, it will give you a sense of confidence and motivation to continue. On the contrary, if you are at a pro-fitness level, then the choice is ultimately yours, whether you choose a group or not.

2. Movement on a Plane:

In TRX workout, your body will be suspended in air or simply state it will lie above the floor. Consequently, it will move forward, backward, or side to side. Therefore, make sure you are ready for this kind of workout session. Keep in mind that the repetition of these movements is essential to tone adjoining muscles.

3. Freedom:

TRX straps are elastic; thus, they give you full freedom to move during exercise. Using a strap will help you in movements that are otherwise difficult if you do. Consequently, they will help you to create core stability. It is a kind of workout that will target all the major muscles of your body. However, its primary focus will be on core.

4. Flexibility:

You will need a certain level of flexibility to perform TRX exercise without much trouble. Therefore, during each class session, you will continuously be stretching between different intervals. We all know that stretching is the best way to increase your flexibility.

5. No Bulk:

One of the biggest concerns of the beginners, especially female trainees, is that they will bulk up like other strength training exercises. However, rest assured all your worries because TRX will not lead to bulking up. In TRX, you are using your weight for more reps. Therefore, it will only lengthen your muscles, not expanding them. Moreover, as long as trainees are not following heavy weightlifting patterns like a football player, they will not bulk up.

6. No Shoes, No Gloves:

TRX doesn’t require you to wear additional accessories like shoes or gloves. Even if there are no shoes and gloves, there is no problem. You can freely perform the exercise barefoot. All you need for a TRX workout is hands and feet. So, go for the TRX session without any problem.

What is a TRX Workout Plan in details ?

TRX suspension workout plan has used time tested methods from bodybuilding in combination with functional training. Therefore, it uses conventional bodybuilding methods in a modern way for a different level of trainees.

Usually, this program consists of three days: a push workout for chest, shoulder and triceps, a pull workout for the back, biceps, and traps, and a total body workout acts as a metabolic conditioning circuit. At least run this workout plan for a minimum of 4 weeks. Then you can make any adjustments afterward if you want.

Moreover, you are free to vary exercise sequence by doing it in supersets or performing movements straight across. However, in the workout plan, there are some exercises that you may find unusual. But they are essential for your full workout plan to work.

Try to dedicate the first two days of workout plan to any type of aerobic activity for at least 20 to 30 minutes. For those who hate walking on an incline treadmill at the gym, don’t do this. Instead, try to go cycling.

Now let’s have a look at the TRX workout plan.

1. Day 1 of the TRX Workout plan:

Your day 1 should consist of a push workout whose main target areas will be shoulder, triceps, and chest. Perform the exercises mentioned below on your day 1 of the workout session.

Exercise	Reps	Sets
TRX Push-Ups	12	2
TRX Incline Press	15	2
TRX Lunges	10	2
TRX Wide Flye	8	2
TRX Wide Dip	8	2
TRX Chest Press	15	2
TRX Triceps Extension	8	2
TRX Deltoid Flye	8	2

You are almost familiar with all of these exercises; the only odd one in this table is TRX Wide Flye. So we will discuss it in detail for your ease.

• TRX Wide Flye:

If you feel like you have mastered the art of Push-Ups, then increase your change with Flyes. When you do flyes on a suspension strap, it will increase tension in the chest and target your core. Start with the push-up position. Your palms should face each other while holding straps.

Now, try to push up to attain the top position of a push-up. At this point, slowly increase the width of the strap while keeping its midsection tight. Keep in mind your elbows should be flexed. The moment your face is about to hit the ground, move back to the starting position by bringing straps together.

2. Day 2 of the TRX workout plan:

The second day is for pull exercises to target biceps, traps, and back. It includes the following exercises:

Exercise	Reps	Sets
TRX Hamstring Curl	12	2
TRX Bicep Curl	15	2
TRX Wide Strap Chin Ups	8	2
TRX Squat to Row	20	2
TRX Inverted Row	8	2
TRX Knee Tuck	15	2
TRX Y Pulls	12	2

• TRX Inverted Row:

TRX inverted row will target your upper back and biceps together in one movement. Try to set your straps low to the ground. Your palms must face each other and firmly stand on your feet with bent knees. Start to pull and then follow through with your elbows. Then pull yourself up so that straps will touch your chest.

• TRX Y Pulls:

For the TRX Y Pull position, start with the overhand grip and extend your arms outward. Thus, they will assist your weight when you lean back. Keep your midline tight and pull yourself up while your arms are locked and flexed. TRX straps will move above your head. Then finally lower yourself to go back to the starting position and repeat.

3. Day 3 of the TRX workout plan:

Day 3 of TRX workout calls for a full-body circuit. Therefore, on day 3, you must perform all of these exercises.

Exercise	Reps	Sets
TRX Pikes	20	3
TRX Push-Ups	20	3
TRX 3-Way Row	12	3
TRX Overhead Squat	20	3
TRX Glute Bridge	20	3

• TRX 3-Way Row:

TRX three-way rows are the ultimate exercise for your rear delts. To start, hold the strap firmly and lean back as far as you can. At the same time, keep your feet firmly planted on the ground. Now row for four reps with the palm up grip and then change grip so that your palms are facing each other and then again row for four reps. Finally, change your grip again and perform rows.

TRX Workout plan Benefits

We will explain some of the most effective benefits of TRX exercise in light of the results of the study of the American Council for exercise.

• In each session of TRX exercise, the trainee can burn approximately 400 calories.

• People show a significant decrease in waist circumference, body fat percentage, and resting blood pressure.

• Moreover, TRX exercises help people to improve muscle strength and endurance. Besides, it includes a significant improvement in the bench press and push-up tests.

• TRX can help to decrease the chances of cardiovascular diseases.

Final Words about a TRX workout plan

TRX workout plan is an excellent full-body workout that targets all the main muscles of your body. Moreover, its workout is split in three days in which it targets all body muscles through a wide range of exercises.