TRX Full Body Circuit

Mar 22, 2024 | Workouts

Female personal trainer doing a pike exercise using a TRX strap

Designed by Elite Personal Trainer + Rev32 and Formula3 coach, Janessa Smart

Are you ready to revolutionize your fitness routine and challenge your body in new ways? Look no further than our Workout of the Month: the TRX Full Body Circuit. This month, we’re diving into the world of TRX suspension training to sculpt, tone, and strengthen your entire body.

What is TRX Suspension Training?

TRX suspension training utilizes suspension straps anchored to a sturdy structure to leverage gravity and body weight for a full-body workout. Developed by a former Navy SEAL, TRX training has gained immense popularity for its effectiveness in building strength, stability, flexibility, and balance.

Benefits of TRX Suspension Training

Versatility: One of the biggest advantages of TRX training is its versatility. With a single piece of equipment, you can perform hundreds of exercises targeting various muscle groups. From squats and lunges to rows and presses, TRX allows for endless exercise variations to keep your workouts fresh and challenging.

Functional Strength: Unlike traditional weightlifting, TRX exercises engage multiple muscle groups simultaneously, mimicking real-life movements. This functional approach to strength training improves overall athleticism and translates to better performance in daily activities and sports.

Core Stability: Almost every TRX exercise requires core engagement to maintain stability and balance. By constantly challenging your core muscles, TRX helps build a strong and resilient core, which is essential for good posture, injury prevention, and enhanced athletic performance.

Adjustable Difficulty: Whether you’re a fitness newbie or a seasoned athlete, TRX can be tailored to suit your fitness level. By simply adjusting the angle of your body or changing your stance, you can increase or decrease the intensity of each exercise, making it suitable for individuals of all fitness levels.

Now, let’s dive into our TRX Full Body Circuit, designed to target every major muscle group and elevate your fitness to new heights.

The Workout

Circuit 1 x 3 Rounds

  • TRX Chest Press x 12-15 reps (FL)
  • TRX Single Leg Squat x 10 per side (ML)
  • TRX Low Row to High Row x 6 per side (ML)
  • TRX Lateral Lunge x 10 per side (ML)

Circuit 2 x 3 Rounds

  • TRX Triceps Extension x 12-15 reps (FL) FA
  • TRX Overhead Squats x 10 reps (FL) FF
  • TRX Bicep Curls x 12-15 reps (ML) FF
  • TRX Sprinter Starts x 10 per side (FL) FA

Circuit 3 x 2-3 Rounds

  • TRX Hip Press (MC) Supine x 40 seconds
  • TRX Body Saw (MC) Prone x 40 seconds
  • TRX Hamstring Curl (MC) Supine x 40 seconds
  • TRX Pike (MC) Prone x 40 seconds

Strap Length Key

FL – Full Lengthened
FS – Fully Shortened
ML – Mid Length


Meet Elite Personal Trainer and Assistant Wellness Director, Janessa Smart

Janessa first started her fitness journey teaching Zumba and it was her gateway into becoming a jack of all trades. She now runs the Formula3 program and coaches Rev32. Her passion is to make health and fitness accessible to everyone and to show you you’re worth it! She is excited to work with our members and help them throughout their fitness and wellness journey.

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