Apart from bodyweight, the TRX is one of my favorite training tools for on the road workouts. We also use it a lot in our team training sessions as well as semi-private; it’s a diverse tool.
I’ve picked 66 of my favorite exercises (there’s a lot more especially when you start using combo’s) you can use to stay or get in great shape.
I’ll break down some examples of ways I break things down when I’m on the road. Here are some training methods I use that are simple to follow:
Density Training
Interval Training
Straight Circuits
You can also split these into upper body, lower body, or full body. To one honest, for on the road or at home workouts I prefer to do full body as I’m usually crunched for time and want to get the best bang for my buck in the shortest amount of time.
If I fly into a hotel and can set up the TRX I’ll usually do a mix of upper body while doing a lot of lower body mobility (I have a structure in place that helps me
So here’s some examples that will show case the above methods and just give some examples:
Interval Training – Full Body Session:
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45 seconds of work/15 seconds of rest
1. TRX 1 and 1/2 Rep Squats (Lower Body)
2. TRX Push (Upper Body)
3. TRX Row
4. Unsupported Lunge – Left Side (Single Leg)
5. TRX Body Saw (Core and Pull)
(Complete circuit and rest 60-90 seconds in between rounds. Complete for 4-5 rounds and switch legs on lunges every round)
Density Training – Full Body
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Complete as many supersets as possible in 10 minutes (each density set is 10 mins, take a 3 minute break in between sets)
Set 1:
Side Lunge x 8/side
TRX Row x 8
Plank Hold x 20 seconds
Set 2:
Bulgarian Split Squat x 8/side
TRX Atomic Push Up x 8
Side Plank and Reach x 5/side
You can regress/progress this accordingly for different fitness levels with inserting exercises from the video
Strength Circuit – Full Body
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TRX Single Leg Pistol Squat x 10/side
Single Arm Alpine Row x 10/side
TRX Lateral Jumps w/ Stick x 10/side
TRX Kneeling Fall Outs x 10
Repeat for 4 rounds, take a 90 second break in between rounds
TRX Glute Bridges x 10
TRX Push Up Flyes x 10
TRX Single Leg RDL x 10/side
Repeat for 3 rounds, take a 60 second break in between
Those are just examples of workouts you can do in 20 mins or so (and if you have less time then cut it by a couple of exercises – remember, not “all or nothing” but rather “always something” ‼️) – whether you’re traveling or you just want to knock them out at home because you can’t get to the gym.
You can also couple this with bodyweight training and things like bands (which are easy to carry with you and another tool I take on the road with me).
Enjoy these and let me know how the workout went when you try it out…..
