Name: Playbook - Juli Bauer Roth - TRX Workout
Uploaded: 2025-11-04T16:47:51.772Z
Duration: 52 min
Description: TRX Workout

Melissa

If you have a TRX handy, this workout is for you!!

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Inchworm to Spiderman Lunge

- Start in a plank position 
- Touch one hand to the opposite shoulder then repeat on the other side
- Pike the hips up and back and touch one hand to the opposite foot then back to the plank position and repeat on the opposite side

Plank shoulder taps to toe tap

Push ups

- squat down
- as you stand back up, drive one knee up to chest
- as you bring your foot down, squat down again the repeat on the other leg

Air squat to knee tuck

Warm-up

Trx dumbbell Bulgarian split squats

Trx face pulls

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

Back & Shoulders

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles holding for 1s at the top 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row (1s pause at top)

- Lie on your back with your heels in the TRX foot cradles; legs are extended, and the TRX straps are set to about a foot above the ground.
- Engage your glutes to raise the hips 
off the floor.
- With your hips elevated, pull your heels towards your glutes.
- Your shoulder blades remain in contact with the floor, and your arms are by your side pressing into the floor to help stabilise your torso. As you are lifting your hips, squeeze your glutes and pull in your abdominals to avoid overusing the lower back muscles.
- Keep your hips raised as you return as you extend your legs back out, in a controlled manner.

Trx hamstring curl

- Grab the handles with your hands facing away from the anchor point.
- Lean forward until your body is at a 40-degree angle, arms extended straight, core tight, and keeping your body straight from head to toe.
- Lower yourself down, bending at the elbows and until your chest reaches handle level in the center of the cables.
- Exhale as you push yourself up, maintaining a tight core, and back to start position

TRX chest press

- Grab the handles and stand with your body facing away from the anchor point.
- Step forward until all slack is removed from the suspension straps, extend arms overhead and with a 90-degree bend at elbows. Elbows are pointing forward with neutral wrists.
- Assume a split stance position and lunge forward until straps feel tight (maintain this foot/body position throughout the exercise).
- Tighten your core, exhale, and extend (straighten) at the elbows pressing your body away from your arms. Upper arms don’t move and elbows continue to point forward away from your body throughout the exercise.

TRX tricep extensions

Chest & Triceps

- With the straps at mid-calf length, place your feet into each of the foot cradles.
- Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
- Lift your hips up towards the ceiling (as high as your mobility allows), pressing your head through your shoulders. Lower back down into your plank position.

TRX pikes

- Start in a high plank position with your feet in the TRX handles
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

TRX mountain climbers

Core Circuit

Downward Dog with Foot Pedal

Quadruped t-spine rotation R

Quadruped t-spine rotation L

Thread the needle stretch R

Thread the needle stretch L

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch Stretch L

Pigeon stretch R

Pigeon stretch L

Cool Down

TRX Workout

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

TRX Workout

Community

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