Welcome to the "TRX full-body circuit party [1]!" This badass gym workout was brought to you by Michelle Opperman, regional group fitness director for Crunch Gyms in San Francisco.
"The TRX is an amazing tool [2] that leverages gravity and your own body weight to perform exercises that can be made easier or harder by simply moving closer or farther away from the anchor point," Michelle told POPSUGAR. "Please make sure to always focus on proper alignment, along with keeping the straps at tension to get the most out of each exercise."
Now, for the workout! "This 20-minute workout will rock your entire body and is done in five circuits," she said. "The first three focus on full-body strength and cardio, while the last two target your core. All moves are done for 30 seconds followed by a 10 second recovery (use an app timer, phone, or watch). Repeat each circuit for a total of two rounds. Try to go even harder during the second round to push the intensity and get the maximum burn."
Michelle included four warmup exercises before you actually get into the circuits. Don't skip out on them! They'll prepare your body for what's ahead. Once you get started with the meat of your workout, you repeat each circuit twice before moving onto the next one. Descriptions for each movement are ahead.
Let's do this!
Warm Up: Squat Row
- Stand facing the anchor point with feet hip-distance apart.
- Lower your hips down and back into a deep squat.
- Drive through the heels to come back to standing and pull elbows back into a row position.
- Repeat for 30 seconds, and rest for 10 seconds.
Warm Up: Alternating Lunge Chest Opener
- Stand facing away from the anchor point with hands chest height and tension on the straps.
- Take a big step forward into a lunge, while the arms come out into a T and are extended.
- Step back into your start position and repeat, alternating sides.
- Continue for 30 seconds, then rest for 10 seconds.
Warm Up: Side Lunge Stretch
- Stand facing the anchor point with feet wide, elbows under the shoulders, and tension on the straps.
- Lower down to one side, bending knee past 90 degrees, and extending other leg straight.
- Pull toes off the ground, then press through the heel back to start, and repeat on the other side.
- Continue for 30 seconds, then rest for 10 seconds.
Warm Up: Hip Hinge
- Stand facing the anchor point with feet wide, hands on the handles with palms down.
- Send the hips back while hinging at the hips with a flat back.
- Press palms down into the handles.
- Drive the hips forward to start position and repeat.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 1: Sumo Squat to Curtsy
Circuit 1: TRX strap is at mid-length and you are facing the anchor point.
- Stand with feet wide apart.
- Drop hips down and back, then drive through the heels and lift one leg.
- Take the lifted leg back into a curtsy squat.
- Drive through the heel and pull on the straps to return to standing, and repeat to the other side.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 1: Squat Jack
Circuit 1: TRX strap is at mid-length and you are facing the anchor point.
- Stand with feet under the hips, then sit back into a squat.
- Explode from the bottom and lightly jump off the ground.
- Land softly with feet wider than hips' distance, driving hips down and back.
- Explode from the bottom and return softly to start position.
- Try to increase intensity here by adding speed or range of motion.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 1: Row to Y-Fly
Circuit 1: TRX strap is at mid-length and you are facing the anchor point.
- Drive elbows back into a row position.
- Then straighten the arms back to starting shoulder height.
- Lift hands over head into a Y, driving knuckles up and back while keeping tension on the straps.
- Lower arms back to start position.
- Continue for 30 seconds, then rest for 10 seconds.
- Repeat this circuit one more time before moving on.
Circuit 2: Front Squat
Circuit 2: TRX strap is long and you are facing away from the anchor point.
- Take the straps underneath the armpits, keeping the elbows down.
- Squeezing onto the straps, walk the feet toward the anchor point.
- Tilt your body at a 45-degree angle, stand on your toes with your feet shoulder-width apart.
- Push hips down and back, bringing knees to a 90-degree angle.
- Drive forward, unbend the knees, and extend the hips back to come into plank. Repeat.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 2: Standing Climbers
Circuit 2: TRX strap is long and you are facing away from the anchor point.
- Take the straps underneath the armpits, keeping the elbows down.
- Squeezing onto the straps, walk the feet toward the anchor point.
- Tilt your body at a 45-degree angle with the feet under the hips.
- Drive one knee forward and up, and then alternate, going as quickly as you can to get the heart rate up.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 2: Chest Press
Circuit 2: TRX strap is long and you are facing away from the anchor point.
- Hold on to handles at chest height.
- Walk your body to 45-degree angle.
- Lower your chest to your hands, elbows bending to 90 degrees, keeping hips in line with your body.
- Press back up to start.
- Continue for 30 seconds, then rest for 10 seconds.
- Repeat this circuit one more time before moving on.
Circuit 3: Figure-4 Squat to Single-Leg Deadlift
Circuit 3: TRX strap is at mid-length and you are facing the anchor point for the first two moves. You'll turn away from the anchor point for the third move.
- Stand with your feet shoulder-width apart.
- Lift one leg and plant your ankle on your opposite thigh above your knee, making a number 4.
- Sit back into your hips.
- Drive through your heel to stand, lifting your knee, then hinging forward on the standing leg while sending your arms forward, shoulder-width apart.
- Come back to a standing knee position and repeat.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 3: Sumo Jump
Circuit 3: TRX strap is at mid-length and you are facing the anchor point for the first two moves. You'll turn away from the anchor point for the third move.
- Stand with feet wider than hip-distance apart.
- Drop your hips down and back, then explode from the bottom and lightly jump off the floor.
- Pressing down on the straps, land softly, controlling the descent, and repeat.
- Add speed or range of motion for more intensity.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 3: Triceps Extension
Circuit 3: TRX strap is at mid-length and you are facing the anchor point for the first two moves. You'll turn away from the anchor point for the third move.
- Walk feet back to anchor point to lower body into a 45-degree angle.
- Keeping hips in line with the body, hold onto handles at chest height, palms face down.
- Bend at the elbows, bringing your thumbs to your temples, and press back to start.
- Continue for 30 seconds, then rest for 10 seconds.
- Repeat this circuit one more time before moving on.
Circuit 4: Push-Up to Knee Pull
Circuit 4: TRX strap is at midcalf length and you are facing away from the anchor point with toes in the foot cradles.
- Place hands on the ground, shoulder-width apart.
- Lower chest to the floor, then press up to plank position and drive one knee to the chest.
- Return to start position and repeat, driving the other knee to the chest.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 4: Side Plank
Circuit 4: TRX strap is at midcalf length and you are facing away from the anchor point with toes in the foot cradles.
- With the top leg over the bottom leg, press your heel into your toe.
- Place forearm on the ground and lift hips so ankles, knees, and shoulders are all in one line.
- Hold for 30 seconds, then return to start position.
- Continue for 30 seconds, then rest for 10 seconds. Repeat on the other side.
- Repeat this circuit one more time before moving on.
Circuit 5: Hip Press
Circuit 5: TRX strap is at midcalf length and you are facing the anchor point with toes in the foot cradles.
- Laying on your back, pull your heels toward your glutes so your knees come to a 90-degree angle.
- Drive your hips up so they are in line with your knees and shoulders.
- Lower hips to return to start position.
- Continue for 30 seconds, then rest for 10 seconds.
Circuit 5: Roll Up to Forward Fold
Circuit 5: TRX Strap is at midcalf length and you are facing the anchor point with toes in the foot cradles.
- Laying on your back, reach your hands over your head, keeping your rib cage closed.
- Begin to move arms forward and roll up, peeling each vertebrae off the floor to end in a forward fold.
- With long legs and a long spine, sit up, then roll down slowly, placing each vertebrae on the floor to return to start position.
- Continue for 30 seconds, then rest for 10 seconds.
- Repeat this circuit one more time.