Photography: David Venni

There’s no denying Anthony Joshua is the champ British boxing has been waiting for.

Thankfully, it’s easier than you think to train like him. You needn’t have an expensive gym at your fingertips, or be coached by world-class trainers and have opponents forming queues to fight you.

(Related: What happened when MH went toe-to-toe with Anthony Joshua)

Instead, you can utilise just one piece of kit — the decievingly tough TRX suspension trainer — to train like Anthony Joshua for knockout results and ring-ready muscle.

For maximum effect, work for 3 sets of 12 reps, following AJ’s instruction below.

TRX Pike

Why?

TRX pikes help you build a strong core by challenging your balance and stability, along with your abdominal muscles.

How?

1. Kneel down facing away from the anchor, with both feet in the foot cradles. Align hands under shoulders in the press-up position.
2. Lift knees off ground, keeping legs straight, raise hips toward the ceiling.
3. Maintain alignment at fully extended start position.

(Related: 4 of the best muscle-building tips from Anthony Joshua)

Common fault: Hips dropping

The fix: Keep body straight and chest lifted.

Common fault: Bending knees.

The fix: Keep legs straight and draw belly button to spine.

TRX Atomic Press-up

Why?

The TRX Atomic Push-Up is an advanced high intensity exercise that targets your entire body, primarily building strength in the chest and abs.

How?

1. Kneel facing away from the anchor with both feet in the foot cradles and align hands under shoulders.
2. Lift knees off ground, keeping legs straight, raise hips toward the ceiling.
3. Lower your body into a press up position, then pull the knees into a crunch position before extending back to the start position

(Related: What MH learned working out with Anthony Joshua’s strength and conditioning coach)

Common fault: Hips drop towards the floor

The fix: Keep body straight and chest lifted

TRX Squat Jump

Why?

The squat jump will increase leg and hip strength and power whilst also adding a high intensity cardio and plyometric component to any workout.

How?

1. Stand facing the anchor, keep elbows under shoulders and palms facing forwards with palms facing each other.
2. Drop tailbone towards floor.
3. Drive up through heels and up into a jump, landing back into a squat position.

(Related: The boxing workout to burn fat and reveal knockout abs)

Common fault: Bending too far forward at waist.
The fix: Keep chest lifted.

TRX Back Row

Why?

The TRX Back Row works the lats and other muscles in the back as well as strengthening your hand grip, shoulders and core.

How?

1. Stand facing the anchor and make sure to keep your palms facing each other throughout the movement

2. Retract your shoulder blades back and down and pull your torso towards your hands, keeping your elbows close to your body.

3. Lower your body back to the starting position and repeat. To increase the difficulty, move feet closer to the anchor.

Common fault: Rounded shoulders.

The fix: Pull shoulders back and down.

Common fault: Elbows come out wide.

The fix: Bring chest to hands and keep elbows in.

TRX Hamstring Curl

Why?

Hamstring curl integrates all the leg muscles, working through the posterior chain of muscles that incorporate your back, glutes and legs.

How?

1. Sit facing anchor, place heels in front cradles and lie down with legs extended and feet directly below the anchor point.

2. Drive heels down into foot cradles while lifting the hips up

3. Bring knees towards the body creating a 90 degree angle at the hips.

4. Return your legs to extended position.

Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.

TRX Workout: Sweaty Full-Body Circuit

What the heck is TRX?

Fun Fact: TRX stands for Total-body Resistance eXercise. Another fun fact: I just googled that.

I digress…

TRX is a suspension training system that forces you to rely on just your bodyweight for strength training, rather than weights and equipment.

Essentially it’s a couple straps sewn together and used for resistance training. The TRX workout and device was invented by a Navy Seal to keep his fellow SEALS in shape (that one I knew).

Why TRX can help you reach your goal

This is easily one of my favorite pieces of equipment due to it’s minimalist nature and ability to literally work ALL of your muscles, including your heart muscle (heyy, cardio). Plus you can take this baby anywhere.

You choose the intensity by your foot placement/angle rather than changing dumbbells or adding plates. It’s all YOU!

You can really reach any goal with a TRX workout:

  • Strength – Include higher intensity strength moves for lower reps

  • Endurance – Use lower intensity, higher rep moves

  • Speed – Toss in some plyometrics like jump squats

  • Flexibility – Use it to deepen your stretching (i.e. single arm chest opener)

  • WeightLoss – Use a circuit, keep moving, and burn calories while gaining strength

  • Body Fat Loss – Combine strength, endurance, and plyos to tone up your muscles and burn fat

TRX Training Tips & Workouts


Ready to challenge yourself to the next level of TRX suspension training? In this workout we’re including a mix of traditional exercises along with TRX exercises to create a heart pounding 60 minutes. Let’s get started…

Warm Up (5 minutes)

  • Jumping Jacks – 1 min
  • Mountain Climbers – 1 min
  • Burpees – 1 min
  • TRX Squat – 1 min
  • TRX Alternating Balance Lunges – 1 min

REST (1 min)

Circuit #1 (10 minutes – Perform 10 reps of each exercise, then move to the next exercise)

  • TRX Single Leg Squat (Right)
  • TRX Single Leg Squat (Left)
  • TRX Row
  • TRX Chest Press

REST (1 min)

Circuit #2 (5 minutes – Perform 10 reps of each exercise)

  • TRX Sumo Squats
  • TRX Jump Squats

REST (1 min)

Circuit #3 (10 minutes – Perform 10 reps of each exercise)

  • TRX Suspended Lunge (Right)
  • TRX Suspended Lunge (Left)
  • TRX Push Up
  • TRX Power Pull (Right)
  • TRX Power Pull (Left)

REST (1 min)

Circuit #4 (5 minutes -Perform 10 reps of each exercise)

  • Single Leg Plyo Box Step Ups (Right)
  • Single Leg Plyo Box Step Ups (Left)

REST (1 min)

Circuit #5 (10 minutes – Perform 10 reps of each exercise)

  • TRX Tricep Press
  • TRX Bicep Curl
  • TRX T Raise
  • TRX Y Raise

REST (1 min)

Circuit #6 (5 minutes – Perform 15 reps of each exercise)

  • TRX Side Plank with Hip Drop (Right)
  • TRX Crunch
  • TRX Side Plank with Hip Drop (Left)

REST (1 min)

Circuit #7 (10 minutes)

  • Plank (1 min)
  • Mountain Climbers (1 min)
  • Burpees (1 min)
  • Push Ups (1 min)
  • Body Weight Squats (1 min)

Collapse on the floor and stretch

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One of the most frequently asked questions we receive is: how often should I train using the TRX Suspension Trainer? Here, TRX Head of Human Performance Chris Frankel explains how regular TRX use can ensure your training program is varied, effective and efficient, whether your goal is to add mass, get ripped, lose weight, get strong, build endurance or cross train for your sport of choice: triathlon, skiing, cycling.

How many times per week you use the TRX is only one part of a systematic approach to training. The most basic or most sophisticated programs all start with foundational principles described by the acronym F.I.T.T., which stands for Frequency, Intensity, Time and Type. Frequency is how many times per week you train (which is your question). But how often you train is related to how hard you workout, which is Intensity. And how hard you workout determines how long you train, which is the Time component. One thing you have already answered, and it is a great answer, is the Type of exercise: TRX Training.

First and foremost, proper nutrition and recovery are requirements for increasing lean mass and decreasing body fat. For most people looking to gain some muscle and cut some fat for an athletic, defined physique, working out three to six times per week will provide the necessary training stimulus. If you are new to exercise or just getting back into shape, start out training three days a week, for 40 to 60 minutes each session, with at least one day of recovery in between. As your fitness improves, increase the intensity of your exercise sessions by working at a steeper body angle, with less stability or a combination of the two. You should also add another day of training to your routine as you progress.

There are some general guidelines you can use to increase strength, burn fat and improve your overall performance and durability. Some of your workouts each week should be strength based, with steep body angles and slower tempos for increased time under tension. You can alternate upper body with lower body or push with pull exercises. Some of your workouts each week should incorporate high intensity, powerful movements at faster tempos to tax your cardiovascular and muscular endurance. Some of your workouts can be a combination of strength and power, where you alternate a slow, strength exercise is with a faster, more powerful exercise.

A sample week may look like this:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Strength Power + Strength Rest Strength + Power Power Rest

Proper warm up and cool down, including mobility and flexibility work, is a must. Adding interval work is another way to improve fitness and burn fat. If you work hard, do not miss a workout and do not sacrifice form for reps, you will soon “make your body your machine.”

EB’S ULTIMATE 10 FOR 2019

This year, Ebenezer Samuel, C.S.C.S., Men’s Health’s fitness director, will guide you through the MH Ultimate 10, a series of month-long training plans designed to get you the specific results we know you want, from a six-pack to arms of steel. This is the first installment—next month, we’ll give you more.

To help you recover from holiday gluttony, we turned to Sean Garner, N.S.C.A.-C.P.T., creator of Project DadBod, for a full-body session. For the past eight years, Garner has worked with hundreds of guys to help them reclaim their best bodies without turning every workout into a suffer-fest.

This program emphasizes four key ways you move: a push, a pull, a hip hinge, and a squat. You’ll also target your abs, and you will redline your heart rate with bursts of cardio. The result: awakened muscles and lubricated joints, setting you up for a great year of fitness. Let’s get started!

Directions

Do the 3-minute warmup, then do 3 rounds of the workout circuit. Do this workout 3 times a week for the next 4 weeks.

The Warmup

Do each drill for 60 seconds. Don’t count reps; focus on form and take your time.

1. T-Spine Rotation to Downward Dog

Start in pushup position. Keeping your left leg straight, place your right foot just outside your right hand. Hold. Lift your right arm and reach for the ceiling. Hold, then return to pushup position. Shift your feet forward slightly, then raise your hips high. Try to form a straight line from your hands through your hips while also trying to keep your legs straight. Hold, then return to the start. That’s 1 rep.

2. Toe-Touch Squat

Start standing, feet about shoulder-width apart, arms held in front of you. Keeping your back flat, bend your knees slightly and hinge forward at your hips until your hands touch your toes. When they do, bend at the knees so you finish in a low squat position. Reach your arms overhead. Stand back up. That’s 1 rep.

3. Sprint Buildup

Start standing. For 15 seconds, march slowly in place, lifting each knee as high as you can on each step. Then jog in place for 15 seconds. Finish by speeding up to an all-out sprint for 30 seconds, moving as quickly as you can. Aim to lift each foot up as fast as possible once it touches the floor.

Eb says: “During the march, lift each knee so it’s at least as high as your hip. Pause, balancing on your grounded foot. It’s an underrated challenge.”

Strength

Do the exercises in order. Rest for 60 seconds between rounds. Each week, on all moves except the hollow body hold, reduce the reps you do for each exercise by 1 and slightly increase the weight.

1. Dumbbell Romanian Deadlift

Stand holding medium-weight dumbbells at your sides, feet hip-width apart, core braced, knees slightly bent. This is the start. Hinge at your hips and push your butt backward, lowering your torso. Hinge until you feel a slight stretch in your hamstrings. Pause, then stand up, squeezing your glutes. That’s 1 rep; do 12.

2. Alternating Dumbbell Row

Stand holding medium-weight dumbbells. Hinge at your hips until your torso is almost parallel to the floor. This is the start. Squeeze your shoulder blades and row the right dumbbell to your chest. Lower it and repeat with the left dumbbell. That’s 1 rep; do 12.

Eb says: “This is great core work, too. Contract your abs hard one very rep and fight the urge to rotate your torso as you row the weight upward.”

3. Side-Plank Press

Start in a left-side plank, your left elbow on the floor and your torso and hips tight, a light dumbbell in front of you. Grasp the dumbbell with your right hand. Continue pressing your hips upward as you lift the dumbbell off the floor and pull it close to your right pec. Press it toward the ceiling, then return it to the floor. That’s 1 rep; do 12 per side.

4. Glute Bridge Floor Press

Lie on the floor holding medium-weight dumbbells, upper arms on the floor, elbows bent 90 degrees. Tighten your glutes and push your hips upward. Press the dumbbells upward. Pause, then lower them back to the start. That’s 1 rep; do 12.

5. Bulgarian Split Squat

Place your right foot on a bench or box that’s about knee height, bending your knee slightly, and step your left foot about 18 inches away. Your left leg should be almost straight. Hold medium-weight dumbbell sat your shoulders. Bend your left knee, sitting back; your right knee will bend more as you do this and nearly touch the floor. Hold when your left thigh is parallel to the floor, then stand back up. That’s 1 rep; do 12 per side.

Eb says: “This move shouldn’t just build muscle; try to feel a strong stretch in your back leg’s hamstring and hip flexor.”

6. Hollow Body Hold

Start lying on your back, arms and legs extended. Tighten your abs, pressing your lower back into the floor as you do so. This should lift your legs off the floor; work to keep them straight. Lift your shoulder blades off the floor as well; keep extending your arms back as you do this. Hold for 30 seconds. That’s 1 rep; do 3 to 5.

TRX Full-body Blast Workout

Suspension training is not a new concept for physical therapists, athletes and military, but TRX launched it into the mainstream by making it widely available for the general population. The TRX Suspension Trainer was developed by an Ex-Navy SEAL who really wanted the best workout possible without having to lug around heavy equipment.

TRX Workout: Full-body Blast

Suspension training does it all. It improves muscular strength and endurance while simultaneously improving joint mobility and flexibility. Due to the unstable nature of suspension training, the exercises constantly engage your core and improve your balance. There is no limit to the progressions you can do, and everyone from the most novice exercisers to the most advanced athletes can benefit from using the TRX Suspension Trainer. Do not be deceived by its lightweight appearance, because you will get a killer workout!

Modifying Progressions

Stance/Stability

With all applicable exercises, start with your feet shoulder-width apart, whether you are facing toward or away from the TRX. If you have perfect stability in that position, you can put your feet together, narrowing your base of support and adding instability. For a further progression, try the exercise on one leg, making sure you can maintain perfect form throughout the movement.

Angle of Body/Intensity

The smaller the angle between your body and the floor, the harder the exercise will be. In other words, if you move your feet farther below the anchor point, your degree to the floor lessens, and the exercise becomes harder. To increase the difficulty of standing exercises, stand closer to the anchor point. To decrease difficulty, stand farther from anchor point. For ground-based exercises, start with the TRX hanging directly vertical under the anchor point. To increase difficulty, move your entire body away from the anchor point so the TRX strap is now at an angle. For less difficulty, move your body farther under the anchor point, so the TRX is at an angle on the other side.

Considerations

If you are a beginner, seek out a trainer or other professional to familiarize yourself with the TRX Suspension Trainer before jumping right into a high-intensity workout. Make sure you master the basic moves and establish baseline stability before attempting advanced exercises. Talk to a doctor before beginning any new exercise program.

TRX Workout Positions

SF – Stand Facing the Anchor (used for most pulling/back exercises)
SFA – Stand Facing Away from Anchor (used for most pushing/chest exercises)
SSW – Stand Sideways to the Anchor (used for single arm/rotational/oblique exercises)
GF – Ground position Facing the Anchor (used for glute/ham/reverse plank exercises)
GFA – Ground position Facing Away from Anchor (used for planks and most abdominal exercises)
GSW – Ground position Sideways to Anchor (used for side planks/single leg/rotational exercises)
SHM – Single Handle Mode (for ease of use, grab BOTH foot straps—NOT the handles—with one hand)

THE TRX WORKOUT

Circuit 1

Repeat 2 to 3 times with no rest between exercises except to transition on the TRX. Take 30 seconds of rest between sets.

TRX Chest Press (SFA) – 15 reps

TRX Single Leg Squat (SF) – 10 reps per leg

TRX Mountain Climbers (GFA) – 60 seconds

Burpees on ground – 15

Circuit 2

Repeat 2 to 3 times with no rest between exercises except to transition on the TRX. Take 30 seconds of rest between sets. TRX Mid Row (SF) – 15 reps

TRX Squat Jump (SF) – 15 reps

TRX Atomic Push-up (GFA) – 15 reps

Jump Rope – 60 seconds

Circuit 3

Repeat 2 to 3 times with no rest between exercises except to transition on the TRX. Take 30 seconds of rest between sets.

TRX Overhead Triceps Extension (SFA) – 15 reps

TRX Single Leg Lunge (SFA, SHM) back leg in BOTH foot cradles – 10 reps per leg

TRX Abdominal Pike (GFA)

Ski Jumps – 60 seconds

Circuit 4

Repeat 2 to 3 times with no rest between exercises except to transition on the TRX. Take 30 seconds of rest between sets.

TRX Biceps Curl (SF) – 15 reps

TRX Hamstring Curl with Hip Press (GF) – 15 reps

TRX Side Plank (GSW) – 60 seconds

While your feet are still in the cradles, rotate your body 90 degrees so that you are lying on your side. After resting for 30 seconds, position your elbow or hand directly below your shoulder, lift yp your body and hold.

Jumping Lunges – 60 seconds

Welcome to the “TRX full-body circuit party!” 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 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!

Whether you’re new to the gym scene or a seasoned vet, you’ve likely seen the TRX hanging around the gym and wondered, “What in the world is that thing?” or “I know what it is, but can I really get a great workout with it?” You’re in luck, because this blog answers both questions.

The TRX Suspension Trainer was created by Navy SEAL squadron commander Randy Hetrick while on deployment. Using a jiu jitsu belt and parachute webbing, he created a way to get a total body workout using minimal equipment that would be easy to move around and travel with.

Suspension trainer exercises are even better than bodyweight exercises because they support a variety of back exercises that are difficult to do without equipment. And it adds an element of instability that challenges every muscle—especially the core. Even better: Most exercises on the TRX are easily modifiable for all levels of fitness.

Now that you know what it is and why it’s awesome, go ahead and give it a try! The total body workout below will get you started. For the Overhead Raise, One Leg Wide Row, Fly, Curl, Modified French Press, and Side Bend, you can modify it and make things a little easier by moving your feet farther away from the wall or TRX anchor. To make these exercises more challenging, move your feet closer. For all exercises, remember to keep your core engaged to help maintain good form.

After you complete this workout, you’ll have a new piece of equipment and eight new exercises in your fitness arsenal, not to mention you can show off your skills when the next newbie drops in. Spread the TRX love!

Total Body TRX Workout

Reps: 15 | Circuits: 3 | Rest: 60 seconds between circuits

Download This Workout

Foot Up Split Squat

1 – Stand upright with one foot looped in the handle and your arms by your sides.

2 – Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.

3 – Push off your front foot to return to the start position.

  • Complete all reps on one side before switching to the other side.

Push-Up

1 – Place your hands on floor in front of you and your feet in the handles behind you, with your elbows bent and your chest nearly touching the floor.

2 – Push up until your arms are straight, keeping your hips in line with your shoulders.

• Lower back to where your chest nearly touches the floor and repeat.

Overhead Raise

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing down.

2 – Pull the handles overhead with your arms straight and hands close together.

One Leg Wide Row

1 – Stand on one leg and lean back, holding the handles with your arms fully extended, your foot flat, and your palms facing down.

2 – Pull your chest up to the handles, bending your elbows.

• Complete all reps on one side before switching to the other side.

Fly

1 – Lean your body forward with your hands in the handles, arms straight out to the sides at shoulder height, and your legs straight out on your toes.

2 – Pull the handles together in front until they meet over your chest.

• Keep your arms straight throughout.

Curl

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing up.

2 – Pull your body up to the handles, bending your elbows and curling your hands toward your shoulders.

Modified French Press

1 – Lean to one side holding the handles overhead with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.

  • Complete all reps on one side before switching to the other side.

Side Bend

1 – Lean to one side holding the handles overhead, with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.

Download This Workout

Tips You’ll Need for a TRX Workout

  • Make sure to change the length of TRX straps to best fit your intended movements.
  • The farther away you stand, the easier the movement will be. However, the closer you move underneath the straps, the harder you’ll have to work!
  • Try a pushup or a chest fly and work your core like crazy. TRX workouts are no joke!

Find more workouts like this in the Anytime Fitness App.

Trx full body workouts

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