TRX suspension training is an excellent way for women to build strength, improve flexibility, and enhance endurance using just body weight. These 15 TRX exercises are beginner-friendly, engaging, and effective for a full-body workout. This structured 7-day plan ensures you train efficiently while allowing enough recovery time.
Table of Contents
TRX Workout Plan Overview
Duration: 7 Days
Time Per Session: 30-40 Minutes
Rest Between Exercises: 30-45 Seconds
Rest Between Rounds: 1-2 Minutes
Equipment Needed: TRX Suspension Trainer
Skill Level: Beginner to Intermediate
Daily TRX Workout Plan
Day 1: Lower Body Focus
- Warm-Up (5 Minutes): Jumping jacks, bodyweight squats, arm circles
- Workout (3 Rounds):
TRX Squat (12 reps) – Keep feet hip-width apart, and squat deep while holding TRX handles.
TRX Step-Back Lunges (10 reps each leg) – Step back into a lunge while keeping your core engaged.
TRX Glute Bridges (12 reps) – Feet in straps, lift hips up, and squeeze glutes.
TRX Calf Raises (15 reps) – Stand on your toes, holding TRX handles for balance.
Cooldown (5 Minutes): Hamstring stretch, quadriceps stretch
Day 2: Upper Body Strength
- Warm-Up (5 Minutes): Arm swings, shoulder rolls, light push-ups
- Workout (3 Rounds):
TRX Row (12 reps) – Lean back and pull yourself up using your back muscles.
TRX Chest Press (10 reps) – Face away from the anchor, lower body forward, and push back.
TRX Bicep Curl (12 reps) – Palms facing up, pull towards the face.
TRX Triceps Extension (10 reps) – Arms overhead, lower slowly.
Cooldown (5 Minutes): Shoulder and arm stretches
Day 3: Core and Stability
- Warm-Up (5 Minutes): Torso twists, knee raises
- Workout (3 Rounds):
TRX Plank Hold (30 seconds) – Feet in straps, and maintain core tightness.
TRX Mountain Climbers (20 reps total) – In plank position, drive knees forward.
TRX Oblique Twists (10 reps each side) – Side plank, rotate torso.
TRX Reverse Crunch (12 reps) – Feet in straps, pull knees toward the chest.
Cooldown (5 Minutes): Deep breathing, lower back stretches
Day 4: Active Recovery & Stretching
- TRX-Assisted Yoga (20-30 Minutes): Gentle stretching using TRX for balance.
- Focus Areas: Hamstrings, hips, shoulders, and spine flexibility.
Day 5: Full-Body Strength & Endurance
- Warm-Up (5 Minutes): Bodyweight squats, push-ups
- Workout (3 Rounds):
TRX Squat-to-Row (12 reps) – Squat down, pull up using back and arms.
TRX Push-Up (10 reps) – Feet in straps, perform push-ups.
TRX Reverse Lunges (10 reps per leg) – Step back, engage glutes.
TRX Atomic Pike (10 reps) – Plank position, raise hips up.
Cooldown (5 Minutes): Light yoga poses
Day 6: Cardio & Core Burn
- Warm-Up (5 Minutes): High knees, arm swings
- Workout (3 Rounds):
TRX Jump Squats (12 reps) – Explosive jump squats holding TRX.
TRX Plank-to-Knee Tucks (10 reps) – Core engagement with knee drive.
TRX Side Lunges (10 reps per side) – Strengthens inner thighs.
TRX Burpees (10 reps) – Full-body burn, keeping core engaged.
Cooldown (5 Minutes): Light jogging, stretching
Day 7: Recovery & Mobility
- Focus: Foam rolling, deep stretching, breathing exercises.
- Duration: 20-30 Minutes
Conclusion
This 7-day TRX workout plan helps women develop strength, endurance, and flexibility while maintaining an easy-to-follow schedule. Adjust reps and rest time based on your fitness level, and stay consistent for the best results!
Frequently Asked Questions (FAQs)
Can beginners do TRX workouts?
Yes! TRX is beginner-friendly, and exercises can be modified to match your fitness level. Start with basic movements and gradually increase intensity.
How often should I do TRX workouts?
A well-balanced TRX routine can be done 3-5 times per week. This 7-day plan includes active recovery days to prevent overtraining.
What muscles does TRX target?
TRX engages the core, legs, glutes, arms, shoulders, and back, providing a full-body workout.
Do I need a gym for TRX training?
No, TRX can be anchored to a door, tree, or sturdy pole, making it perfect for home workouts.
Can TRX help with weight loss?
Yes! TRX workouts combine strength and cardio elements, promoting fat loss and muscle toning when combined with a healthy diet.
How long does it take to see results?
With consistency, proper form, and a balanced diet, you can start noticing strength and endurance improvements within 3-4 weeks.
Can TRX replace weightlifting?
TRX provides functional strength training but may not fully replace heavy lifting for those looking to build significant muscle mass.
