7 TRX exercises to lose weight and build muscle at home

Why do some have lean, muscular bodies when yours still looks like a Flanby?

Should you just hate them?

Rather, it is quite likely that you are not making the right training choices. But these 2 magic words, “TRX exercises” will change everything if you combine them with the good diet for you.

Bad Workout Choices + Bad Food Choices = BAD RESULTS

Follow me, I'll explain where you need to start (or start over).

When you need to choose an effective training technique at home, you must first ask yourself the right questions:

  1. What is your objective ?
  2. Do you have enough space at home?
  3. How much time do you need?
  4. What equipment is needed and how much will it cost?
  5. Etc.

A rather limited choice

In reality today, there are only 4 pieces of equipment that stand out for exercising at home.

As you know by now, my order of priority is this:

  • The resistance bands to develop your muscle volume and lose weight.
  • The suspension straps or TRX straps to lose weight quickly and for muscle tone.
  • The drawbar for strong latissimus dorsi and biceps.
  • The dumbbells or free loads for the weight gain if you don't train alone. The risk of injury is indeed greater.

The first 2 are by far the most suitable for training at home, but also on the go. In addition to the advantages specific to each of these pieces of equipment, the TRX straps are a good complement to the resistance bands for the work of the quadriceps (the thighs) and the abdominal strap.

Only those who want to develop extraordinary muscles will have to go through dumbbells and free weights. But in this case, the house is not the best place for their sessions. And a “regular diet” will not suffice, if you know what I mean by that.

This article will first focus on the scientifically proven benefits of TRX straps for your sessions.

We will then talk about the exercises to do with your TRX suspension strap. We will see 7 particularly effective movements for visible results in 4 weeks (12 weeks maximum if you start from the Flanby physique).

TRX Exercises: The Benefits of Instability

I know, unstable people are not well regarded. On the other hand, instability in sport has many advantages.

Ah yes, which ones will you tell me? (I know you)

There have been many debates in the sports community about the value of training on a stable surface versus an unstable one.

In general (or colonel 😛 ), standing on a completely unstable surface does not seem to help gain strength. For example, doing push-ups with your hands and feet suspended in straps isn't the easiest way to focus on movement.

But what about an exercise performed with the feet stabilized while the hands are suspended (and vice versa)?

A supporting scientific study

I don't want to bore you too much with scientific research. But, to support my remarks, here are some arguments which deserve to be taken into account.

You can skip to the next subtitle if you don't like it.

A study published in January 2014 in the very serious NSCA Journal in the USA (read if you speak English) reports the conclusions of scientists on the subject. The research was carried out, among others, by Dr. Stuart McGill, who specializes in biomechanics and kinesiology.

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The researchers in this study compared exercises performed with TRX straps and those performed in a more traditional way.

They noticed that the exercises with the straps solicit the muscles of the abdominal strap more than the movements carried out in a stable position.

They also pointed out that movements in a horizontal position with the hanging straps protect the spine well.

The interest of the study to transform you

I'm not going to summarize everything because it's a bit long (and boring). But, here is the interest for you:

In conclusion, the study revealed that TRX straps outperform all other methods for building abdominal muscles, including deep muscles. It is undoubtedly this almost permanent solicitation of the abdominal strap which explains why is it so easy to have a flat stomach using TRX straps.

And that's what you need to remember. Why ?

Because it confirms that suspension straps are fabulous for getting back in shape while toning muscles. You will begin to build muscle mass by burning your fat. All this thanks to exercises carried out with the weight of the body only.

The icing on the cake (which you shouldn't eat to avoid gaining weight 😉 ), your sessions will take you less than 2 hours a week. When you have reached your first goals, then you can move on to resistance bands to increase your muscle volume.

Let's first talk about the sessions that will allow you to lose fat quickly and build muscle with your TRX kit.

All muscle groups will be challenged.

7 TRX exercises to sculpt your body

They must be performed with your TRX in a HIIT Tabata session to be 100 % effective.

So here are the 7 exercises for your next session with the suspension straps in the order you will do them.

NOTE : This program is not suitable for non-athletes. If you are starting from scratch, start by subscribing to my newsletter to receive your beginner program (link at the end of the article). If your physical condition requires it, first make an appointment with your attending physician.

To properly assimilate the exercises and establish your session, I recommend that you buy the application VT Suspension for IOS or Android. It costs a pittance.

It earns me absolutely nothing if you buy it, but I can't advise you better on getting started with TRX straps. This is the first application I invested in after purchasing my straps. I specify that the photos used below come from this application.

Take the opportunity to download VT Bodyweight which is totally free. It will allow you to do many exercises using only your body weight. To time yourself, I also recommend the excellent free application Tabata Timer for HIIT.

Here are the 7 movements you will do in your session:

1. Superman: the exercise of superheroes

superman exercise with suspension straps
Superman (Source: VT Suspension)

This is a great exercise to get the machine going at the start of your workout. You will work the legs, arms, pectorals and shoulders at the same time. On the other hand, I'm not sure you'll have superpowers despite his name 😉

Keep your back straight during the set, especially once your arms are straight because you tend to arch your back.

2. Power pull for biceps and back

power pull trx for back and biceps
Power pull (Source: VT Suspension)

Like the previous one, I like it because it's a pretty complete movement. It involves the legs, back (big back) and biceps. Use it without moderation to get back in great condition and to build a strong chest.

Don't forget to do a series for each arm and put the opposite hand on the ground as in the photo on the right.

3. Atomic push-up

atomic push up for abs and pecs with suspension trainers
Atomic push up (Source VT Suspension)

Hang on to this one. It is not easy and requires great tone. You will work your pecs, triceps, shoulders and abs with this one movement. Your elbows can remain glued to the bust in the starting position or slightly apart.

Do what you can at first. You will progress week after week.

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4. Plank pendulum

TRX suspension strap exercise - plank pendulum trx
Plank pendulum (Source VT Suspension)

This exercise is terrible for the deep muscles of the abdominal strap. It will go a long way to giving you back a flat stomach and saying goodbye to your love handles.

Love it or hate it, it doesn't matter, but do it!

5. Pistol squat (1 leg squat)

pistol squat with trx straps
Single leg squat (Source VT Suspension)

Squats have always had a place of choice in bodybuilding sessions. But doing single leg squats is an impossible exercise for many. The problem is not only with the strength of the quadriceps, but also with the resistance of the muscles that prevent the hips from rotating during the effort.

Suspension straps put this great exercise at your fingertips. But it still won't be easy.

You still don't believe you are at Club Med?

This video by Ken Chanteux shows you a variation of the pistol squats and atomic push-ups. Follow his explanations carefully:

6. Oblique crunch with a suspension strap

TRX exercise - oblique crunch trx
Oblique crunch (Source VT Suspension)

Fabulous for building abs and obliques, this move will make you ache at first. It also requires a lot of tone and will help change your profile (if you know what I mean). The hands are the only ones in contact with the ground and the work of the muscles is very intense, especially if your weight is substantial.

If you are a beginner, take it easy...

7. Y deltoid fly

TRX exercises - Y deltoid fly
Y deltoid fly (Source VT Suspension)

This exercise will work your shoulders (deltoids) and upper back. It does not involve any particular difficulty, except that you must be careful not to arch your loins when your arms are in the air.

Keep your elbows slightly bent and pay attention to your balance, especially when your chest is bent backwards.

How to schedule your TRX session

Once you know these 7 effective TRX exercises for total body strength, you need to know how to organize your sessions.

It is by following the instructions below that you will get the most out of it.

HIIT Tabata to maximize your results

I remind you that to really get the most out of these exercises in a minimum of time, you only need to remember one method: HIIT Tabata (see Bodybuilding >> Programs section).

What is that thing ? This technique consists of creating a high-intensity training circuit. In everyday French, this means that you will train with a rather high heart rate and very short rest times.

But you are not going to start at full speed from the first session. You will modify the working times with the TRXs and rest times as you progress.

The order of the exercises is as follows:

  1. Superman
  2. Power Pull (right arm pull)
  3. Power Pull (left arm pull)
  4. Atomic push up
  5. plank pendulum
  6. Single leg squat (straight leg)
  7. Single leg squat (left leg)
  8. Oblique crunch
  9. Y deltoid fly

Depending on your abilities, you will do this series one, two or three times per session. And this 3 times a week. But of course you should not go beyond your current capabilities.

Schedule your session according to your level

To determine your level, first do the fitness test in 3 exercises.

Once you know if you are Beginner (which does not mean non-athletic), Intermediate or Expert, follow the program like this:

Beginner level

Program your VT Suspension application by selecting the 7 exercises. Don't forget to select 2 times Power Pull and Single leg squat and rank the exercises in the order I gave you.

In the “Time of workout” option, choose HIIT to have the choice of duration. Start by setting up your session like this:

  • “Time” (exercise duration): 20 seconds
  • “Rest”: 30 seconds
  • “Rounds” (complete sequence): 1

Press “Start” when ready. This circuit will take you 7 minutes.

If you feel able after the 1st round, do a new round after 2 minutes of rest. After 2 or 3 weeks you should be able to do a 3rd round.

Intermediate level

Program your VT Suspension app by selecting these 7 bodyweight exercises. Don't forget to select 2 times Power Pull and Single leg squat and rank the exercises in the order I gave you.

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In the “Time of workout” option, choose HIIT to have the choice of duration. Set up your session like this:

  • “Time” (exercise duration): 30 seconds
  • “Rest”: 20 seconds
  • “Rounds” (complete sequence): 3

Press “Start” when ready.

Take 60 to 90 seconds of rest at the end of each round. This circuit will take you approximately 24 minutes.

expert level

Program your VT Suspension application by making the same choices. Don't forget to select 2 times Power Pull and Single leg squat and rank the exercises in the order I gave you.

In the “Time of workout” option, choose HIIT to have the choice of duration. Set up your session like this:

  • “Time” (exercise duration): 40 seconds
  • “Rest”: 10 to 15 seconds
  • “Rounds” (complete sequence): 3 or 4

Press “Start” when ready.

Take 60 seconds of rest at the end of each round. This circuit will take you approximately 27 minutes.

How far are you willing to go to change

Do you finally want to change your physique to build a dream body? Look like those guys and girls you hate because they're thin and muscular, and aren't you?

Do you want to take up the challenge? Not in 150 years, but now!

So take charge of not being a Flanby anymore. I promise you you don't need 2500 things and a deep wallet.

You need 3 things to get started:

  1. Motivation;
  2. A suitable diet;
  3. Quality TRX or suspension straps.

Here are the models that I recommend, knowing that the TRX brand remains the benchmark on the market to this day:

Visual
LOEV weight training strap for home & on the go - sling...
TRX GO suspension strap - for fitness anywhere, even...
Suspension strap TRX PRO3 - for athletes...
TRX Tactical Gym Suspension Strap - for High End Fitness...
Description
LOEV weight training strap for home & on the go - sling...
TRX GO suspension strap - for fitness anywhere, even...
Suspension strap TRX PRO3 - for athletes...
TRX Tactical Gym Suspension Strap - for High End Fitness...
Our opinion
An inexpensive product to start with
TRX's eco model is already of excellent quality
The best compromise for heavy users
The must of the must for the pros, but it pays
Our rating
3,5/5
4,5/5
5/5
4,5/5
Current price
49,97 €
109,95 €
189,95 €
249,95 €
Visual
LOEV weight training strap for home & on the go - sling...
Description
LOEV weight training strap for home & on the go - sling...
Our opinion
An inexpensive product to start with
Our rating
3,5/5
Current price
49,97 €
Click for more information
Visual
TRX GO suspension strap - for fitness anywhere, even...
Description
TRX GO suspension strap - for fitness anywhere, even...
Our opinion
TRX's eco model is already of excellent quality
Our rating
4,5/5
Current price
109,95 €
Click for more information
Visual
Suspension strap TRX PRO3 - for athletes...
Description
Suspension strap TRX PRO3 - for athletes...
Our opinion
The best compromise for heavy users
Our rating
5/5
Current price
189,95 €
Click for more information
Visual
TRX Tactical Gym Suspension Strap - for High End Fitness...
Description
TRX Tactical Gym Suspension Strap - for High End Fitness...
Our opinion
The must of the must for the pros, but it pays
Our rating
4,5/5
Current price
249,95 €
Click for more information

You no longer have any excuse not to get started right away.

You have discovered in this article and the various links it contains:

  • how to lose weight and build muscle
  • how to feed yourself
  • motivational advice
  • the equipment you need
  • the appropriate program.

So, are you ready? Let's go !

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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