Tired of lifting dumbbells or swinging kettlebells? Take a break from the weights with the TRX.

The TRX Training System is one of the unique training tools available to Elite Sport & Fitness members. Scalable to any fitness or strength level, TRX workout provides a challenge for everyone, whether it’s your first time on the suspension trainer or you’re a seasoned TRXer.

This week’s #workoutchallenge will help you build functional strength, develop a strong core and tone your entire body. Perfect for a day you need a quite workout!

Perform each exercise for 60-seconds with 60-seconds rest in between each exercise. More advanced? Try performing each exercise for 60-seconds with a 30-second rest in between.

When you are finished with all five exercises, repeat the entire sequence, for a perfect 15-minute workout.

TRX Hamstring Curls


  • Lay on your back with your heels in the foot cradles, directly under the anchorpoint.
  • Press your heels down and brace your core to lift your hips up. Imagine your are performing a plank on your back.
  • Use your hamstrings to bend your knees and pull your heels in toward your butt.
  • Engage your core the entire time.
  • Send your heels back to the start position in one slow and controlled motion.



  • Stand facing the anchor with feet hip-width apart.
  • Grasp the TRX and extend arms overhead into a “Y”, palms facing.
  • Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch.
  • Leading with hips, pull your body back up to stand, spreading arms back into a “Y” as you do.
  • You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement.

TRX Squats 

  • Stand facing the TRX Suspension Trainer with the handles in your hands and some tension on the straps.
  • Keep your weight in your heels and focus on engaging your core as if you were performing a standing plank.
  • Lower your hips down and back until your knees are bent just below 90 degrees.
  • Keep your chest up, engage your core and drive your knees out as you go down.
  • Drive through your heels and extend your hips to stand back up.

More Advanced? Try centering one foot with the anchor point and performing a single-leg squat. Just remember to switch side the second time through.

TRX Bicep Curl

  • Face toward the TRX anchor point and grab one handle in each hand, palms facing.
  • Lean all the way back until your arms are extended and the strap is taut.
  • To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so.

TRX Lunge


  • Stand facing the anchor point and hold handles with your palms facing each other.
  • Lift one leg so that your thigh is parallel to the ground and your knee is bent to 90-degrees.
  • Drive your leg back and lunge down until the thigh of your working leg is parallel with the ground.
  • Drive through your heel and squeeze your glutes to stand up.

TRX Lateral Lunge

  • Stand to the side of anchor point with your right foot inside one handle and your left foot planted on the ground.
  • Bend one knee and squat as deeply as is comfortable, keeping other leg straight.
  • Return to start position by driving through hips and pulling lightly with arms.

TRX Plank

  • Face away from the anchor and slip your toes into the stirrups so that feet face downwards.
  • Just as you would with a regular plank, lift your upper body up onto forearms.
  • Challenge yourself to hold the position as long as you can without compromising your form.