I hope you enjoy reading this post. If you want to build muscle & shed fat with a suspension trainer or band, 
Ready to learn the effective TRX Workout techniques to build lean muscle, burn fat, and boost your overall strength with suspension training?
These 23 free TRX workout videos will teach you how to transform your body quicker and easier.
Whether you’re a beginner dipping your toes into the world of suspension training or an advanced athlete looking to elevate your routine.
This guide has something for everyone. With workouts targeting every muscle group and technique tips throughout, you’ll master the ‘muscle-centric suspension training technique’ that delivers lean muscle building results.
Table Of Contents
TRX Suspension Training Benefits
With TRX suspension training, you’re not just building muscle; you’re improving mobility, balance, and core strength while enhancing your mental well-being with meditative workouts.
Each of these workout videos focuses on mindful movement and proper technique, ensuring you get the most out of every rep.
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Full Body Warm-up (4 Minutes)
Perform this simple full body warm up before any TRX suspension trainer, resistance band, or bodyweight workout. It’s a simple, no-frills 4 minute warm-up to the the blood moving and your muscles warmed up.
Full Body TRX Workouts (Beginner)
TRX training is perfect for beginners because it offers an effective way to build strength, improve mobility, and transform your body with simple, scalable exercises.
Below, you’ll find multiple full body TRX workout videos for beginners. Each one will guide you step-by-step through full-body workout routines. These videos focus on ‘muscle-centric technique’, ensuring you build a strong foundation while maximising results.
Build Muscle & Strength in 40 Minutes
In this video, we going to do a full body TRX suspension training workout at home for beginners and intermediates to build a lean muscle and strength in 40 minutes… To get that beach body! With instructional ‘muscle-centric’ technique for every TRX suspension trainer exercise.
Do this follow along TRX workout with me. Warm-up included!
TRX Exercises:
00:00 Introduction
00:13 Warm-up
05:10 Shoulders: TRX Face Pulls
09:16 Chest: TRX Flys
14:16 Back: TRX Low Row
19:00 Arms (Biceps & Triceps) Superset w/ TRX Curls & TRX Skullcrushers
27:14 Legs (Hamstrings) TRX Hamstring Squats
32:13 Legs (Quads) TRX Reverse Lunges
37:53 Abs TRX Planks
Lean Muscle-Building in 45 Minutes
Transform your strength and build muscle with this full-body TRX workout! This 45-minute session focuses on muscle-centric technique and using your mind-muscle connection for maximum results. Whether you’re a beginner or intermediate, this routine is perfect for building strength, toning your entire body, and mastering proper TRX form.
What’s included in this workout:
- Warm-up and cool-down to prevent injury
- 2-3 sets with a focus on controlled 5-10 rep ranges
- Precise 222 tempo for optimal muscle activation
- Intra-set stretching to enhance flexibility and recovery
Why this workout works:
- Builds lean, functional muscle with suspension training
- Enhances mind-muscle connection for better technique and results
- Suitable for beginners and intermediates looking to improve strength
Pro tip: Focus on that powerful squeeze during each rep. I’ll guide you with technique tips along the way to make sure you’re getting the most out of every move.
TRX Exercises:
00:00 About The Workout
00:36 Warm up
05:20 Legs Exercise – Quads focus
16:35 Chest Exercise
24:00 Back Exercise
31:09 Biceps Exercise
37:34 Tricep Exercise
43:35 Legs Exercise – Hamstrings
49:16 Legs Finisher
51:25 Isometric Squeezes
52:30 Cool Down
55:01 Advancing On
Build Muscle in 35 Minutes
Build muscle with a TRX! This is a beginner full body TRX workout with instructional technique. Do it with me!
TRX Exercises:
00:00 Key workout info
00:20 Warm up
05:25 SHOULDERS: TRX Ts
09:21 BACK: TRX Low Rows
13:29 CHEST: TRX Flys
17:41 ARMS: TRX Curls & Close Press
22:34 LEGS: TRX Hamstring Curls
25:25 LEGS: TRX Squats
30:56 LEGS: TRX Reverse lunges
34:38 How to progress!
Burn Fat in 20 Minutes
Get ready to sweat, burn fat, and relieve stress with this 20-minute TRX HIIT workout! This quick and intense suspension training workout is perfect for all fitness levels and can be done right at home.
What do this workout?…
- High-intensity intervals designed to maximise fat burn
- Full-body TRX exercise movements to boost strength and mobility
- A stress-relieving sweat session to leave you feeling amazing
- Combines fat-burning cardio and muscle toning
- Boosts endorphins to combat stress
Hit “Play” now and let’s get to work!
Build Functional Strength in 30 Minutes
Welcome to a full body TRX workout for beginners. Where you will build lean muscle and strengthen your entire body using the highly effective ‘muscle-centric’ TRX technique! Do it with me – I’ll guide you through every TRX exercise. Giving you tips on technique and execution as we go.
What to Expect:
In this muscle-building TRX workout, I guide you through a series of dynamic TRX exercises designed to target every major muscle group. From core engagement to upper and lower body strength, I’ve got it all covered!
Perfect Your Technique:
Mastering the art of building muscle and strength with a TRX is all about technique… The ‘muscle-centric’ technique! And I’m here to guide you every step of the way. Throughout the workout, I provide valuable tips on form and execution, ensuring you maximise each movement for optimal results.
Variety is Key:
Boredom has no place in this TRX routine! With a diverse range of TRX exercises, keeping the workout engaging and challenging. Whether you’re a TRX newbie or a seasoned pro, there’s something for everyone in this session.
Main Tempo Used:
- 2 seconds down
- 2 seconds up
- 2 seconds powerful squeeze (let’s see that squeeze face!)
TRX Exercises:
00:00 Intro
00:23 Core – TRX Bicycle Kicks
03:39 Back – TRX Low Row
05:16 Back – TRX High Row (Superset)
09:50 Chest – TRX Press-ups
13:09 Triceps – TRX Skullcrushers
17:08 Biceps – TRX Bicep Curls Sevens
20:40 Legs – TRX Front Lunge
27:20 Total Body – Isometric Squeeze
Upper Body Muscle Builder in 24 Minutes
In today’s video, we’re going to do an upper body TRX suspension trainer workout for beginners in 24 minutes. With ‘muscle centric’ technique to build muscle and strength.
In this TRX workout, we’ll focus on the chest, arms, back, shoulders, and abs. And by the end, you’ll have done enough to build muscle and strength.
TRX Exercises:
00:00 Intro
00:27 Back: TRX Low Row
05:37 Chest: TRX Flys
09:29 Triceps: TRX Extensions
15:10 Biceps: TRX Hammer Curls
18:33 Abs: TRX Crunches
21:44 Upper Body: Front Isometric Squeeze
22:38 Upper Body: Back Isometric Squeeze
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Full Body TRX Workouts (Advanced)
If you’re ready to push your limits, these advanced TRX workout videos are designed to challenge your entire body and take your muscle building to the next level.
Perfect if you have mastered the basics. These workouts incorporate advanced techniques, slower tempos, and muscle-centric technique to maximise your strength and muscle growth.
Build Total Body Muscle & Strength in 55 Minutes
Real excited to share this TRX Suspension Trainer muscle building workout with you. Get ready to feel the burn and and challenge your entire body! It’s an advanced full body TRX workout and here’s what you can expect…
- Warm-up at the beginning and FAQs at the end
- Taking every muscle to complete failure across the 3 strength ranges (positive, negative, isometric).
- Long rep tempos of 6, 8, and 10 seconds (just for ONE rep!)
- 1 & 1/2 reps, partial reps, MEGA squeeze face and isometric hold reps.
- Rest pause dropsets with 4 seconds pause between each… BUUURN! 🥵
- 55 minute workout with some of that time as teaching technique for each exercise.
This is the same type of TRX suspension training workout that I’m currently focusing on to build muscle.
TRX Exercises:
00:00:00 Introduction
00:00:49 4 minute warm-up routine
00:05:35 Legs (Quads): TRX Pistol Squats (1 & 1/2 reps)
00:19:03 Legs (Hamstrings) TRX Hamstring Curls
00:23:45 Shoulders: TRX Facepulls
00:29:28 Chest: TRX Chest Press
00:37:34 Biceps: TRX Bicep Curls
00:43:39 Triceps: TRX Skullcrushers
00:49:33 Back: TRX Reverse Grip Row
00:55:04 Core: TRX Twists into Crunch
00:58:18 Calf Raises
As always, doing my best to coach you on ‘muscle-centric TRX suspension trainer technique’ throughout… for MAXIMUM muscle building results!
Chest & Arms Intense Muscle Building in 40 Minutes
Watch this FULL TRX Chest & Arms Workout for Upper Body Muscle Building Do you want to know how you can train your upper body? Try this TRX chest & arms workout.
This workout walk-through for covers:
- mindful muscle connection
- training muscle strength ranges
- 5-10 min every other day ab routine
- intra-workout nutrition shake
- specific TRX exercise technique
- intra-stretching
- intra-posing
TRX Exercises
00:00 Introduction
01:04 Warm up
07:58 TRX abs routine
12:00 Chest exercise 1 (Handle press-ups)
16:11 Chest exercise 2 (TRX chest press)
20:47 Biceps exercise 1 (TRX hammer curls)
25:35 Biceps exercise 2 (TRX reverse grip curls)
28:11 Triceps exercise 1 (TRX close grip press)
32:42 Triceps exercise 2 (TRX skullcrushers)
37:20 Bonus!! Triceps exercise 3 (Resistance band pull downs)
Doing my best to deliver helpful little nuggets or inspiration throughout 🙂
Upper Body Muscle Building in 20 Minutes
Workout with me for this TRX abs, shoulder, triceps and chest workout. Recommended reps and sets are below. Focus on placing the mind inside the muscles to isolate the muscle and engage with it for each rep.
TRX Exercises
00:00 Introduction
00:15 Abs: TRX Supermans – Knees to Chest – Plank side-to-side
05:55 Shoulders: TRX Face-pulls superset TRX YTL
10:37 Triceps: TRX Skull Crushers (twist variation)
12:40 Chest: TRX Flys
14:30 Your TRX Workout Program
15:10 Physique update
Full Body Muscle Building Workout in 50 Minutes
A recent live full-body TRX workout with instructional guidance focusing on mindful muscle-centric exercise, slow controlled technique and mind-muscle connection. 1 set per exercise to failure | 8-15 rep ranges
TRX Exercises
00:00 Introduction
00:19 TRX abs routine
06:13 Explanation about this trx workout
07:17 TRX quad squats
13:39 TRX hamstring and glute squats
18:50 TRX y’s and face-pull super-set drop-set
25:58 My intra workout drink
27:37 TRX skull crushers close-press super-set
34:52 Why just one set?
35:42 TRX bicep hammer curls
41:14 TRX reverse grip rows
46:28 TRX alternate chest press
51:10 The pump and top off flex
Quick Legs Arms & Back Workout in 10 Minutes
Every set taken to failure across all three strength ranges (concentric, isometric, eccentric)
TRX Exercises
00:13 TRX pistol squat
01:56 TRX high rows
04:30 TRX T’s
06:05 TRX hammer curls
07:58 TRX skull crusher superset with:
09:15 TRX close grip press
High Intensity Muscle Builder Workout in 10 Minutes
A TRX Workout where we push it to failure. WARNING: Sweat and burn are involved! Every set taken to failure across all three strength ranges (concentric, isometric, eccentric)
TRX Exercises
00:33 TRX facepulls (rear shoulder)
02:23 TRX flys (chest)
05:23 TRX wide squats (hamstrings)
06:44 TRX narrow squats (quads)
08:18 TRX reverse curls (biceps / brachialis)
10:04 Sneaky triceps!
Full Body High-Intensity Workout
We’re pushing it to the burn point here in this TRX suspension training workout. Every set taken to failure across all three strength ranges (concentric, isometric, eccentric).
TRX Exercises
00:13 TRX reverse rows
01:51 TRX front raises
03:07 Press up correct form!!
04:28 TRX bicep curls
06:15 TRX hamstring curls
07:50 Resistance band tricep pull down
TRX Leg Workouts
Ready to power up your lower body? Below you’ll find TRX leg workouts that target your quads, hamstrings, and glutes. Whether you’re a beginner or seasoned athlete, these videos will teach you ‘muscle-centric exercises’ to help you build strength, improve balance, and sculpt your legs.
Muscle Building Leg Workout in 10 Minutes
Learn the effective technique to build lean muscle in this guided TRX legs workout for quads and hamstrings.
TRX Exercises
00:00 About the workout?
00:25 TRX Hamstring Curls with rest-pause
02:53 TRX 1 Leg Pistol SUPERSET TRX 1 Leg Reverse Lunge
05:56 How to use this suspension training workout effectively
07:00 Physique update
Complete Leg Burn in 20-Minutes
This is a TRX Leg Workout for beginners. Focusing on building lower body muscle in the quads, hamstrings, and glutes, in just 20 minutes! If you’re ready to sculpt and strengthen your legs using TRX suspension training, you’re in the right place.
In this TRX workout, I’ll guide you through a series of exercises designed to target and challenge your leg muscles, helping you build strength and definition. Whether you’re new to TRX or at an intermediate level, this routine is adaptable to those fitness levels.
Why do tis TRX Workout?
- Muscle Building: We’ll use muscle-centric technique to isolate each leg muscle in your lower body. Engaging key muscle groups with each TRX suspension trainer movement.
- Technique: I’ll do my best to give you tips for every TRX suspension trainer exercise to ensure you’re getting the most out of each movement.
- ets, reps, and tempo: We’ll focus on 2 – 3 sets with a varied range of reps from 8-10 up to 35. There are two tempos used: A 222 and a 111. With the 111 tempo, we allow technique to slip as we just go for it and play in the muscle burn.
- Beginner-Friendly: This workout is tailored specifically for beginners, with clear instructions and modifications to make sure you feel comfortable and confident throughout the session.
- Suspension Training Benefits: Discover the unique benefits of suspension training – with the right technique, it not only builds muscle but also improves balance, flexibility, and core strength.
TRX Exercises:
00:00 Workout Explanation
00:15 TRX Jump Squats
02:13 TRX Hip Thrusts
08:09 TRX Pistol Squats
14:12 TRX Squats
17:20 Isometric Squeezes (mind-muscle connection practice)
Complete Leg Workout in 20 Minutes
We’re not just moving here. We’re using mindful muscle-centric technique within this advanced TRX legs workout with VO to build quality, dense muscle. These are some of the best suspension training exercises for the legs. Superset each back to back 1A-1B AND 2A-2B:
TRX Exercises
00:00 Intro
00:03 Exercise 1a, set 1: TRX shoulder width squat
01:42 Exercise 1b, set 1: TRX narrow width squat
03:06 Exercise 1a, set 2: TRX shoulder width squat
04:18 Exercise 1b, set 2: TRX narrow width squat
05:53 Exercise 2a, set 1: TRX legs curls
08:04 Exercise 2b, set 1: TRX straight leg extensions
10:22 Exercise 2a, set 2: TRX legs curls
12:06 Exercise 2b, set 2: TRX straight leg extensions
14:53 The important squeeze!!
Quads and Hamstrings Leg Workout to Build Strength
COMPLETE TRX Legs Workout in 3 Exercises for Quads and Hamstrings In this video I’ll show you 3 very effective leg workout exercises
TRX Exercises
00:00 Introduction
02:56 Warm up
09:00 1st exercise: TRX overhead squat (outer quad focus)
13:20 2nd exercise: TRX front lunge (inner & middle quad focus)
20:14 3rd exercise: TRX hamstring curls
26:46 Plant recommendations?
TRX Core and Abs Workouts
Your core is the powerhouse of your body, and these TRX Core and Abs workouts are designed to target every angle for strength and stability.
With exercises that engage your entire core—top, bottom, and sides—you’ll build functional strength, improve posture, and enhance overall balance.
Simple Core and Abs Workout in 5 Minutes (3 exercises)
In my opinion, this simple TRX core and abs workout (3 exercises) for TOTAL CORE is the best way to target the entire web of ab muscles effectively for strength and development.
Why? Because we hit the 3 main areas of the core and abs: TOP, SIDES, BOTTOM 👊. Perform back-2-back non-stop rotation for 3-5 mins:
TRX Exercises
00:00 Intro
00:21 Top core – vid 1: Trx jack knife
01:16 Sides core – vid 2: Weighted twists
02:10 Bottom core – vid 3: Trx knees to chest
TRX Back Workouts
A strong back is essential for good posture, balance, and overall strength. These TRX Back Workouts target every muscle group in your back. Whether you’re looking to correct rounded shoulders, enhance your posture, or build a resilient upper body, these workouts and exercises deliver results.
Stronger Back & Posture in 10 Minutes
Looking to fix those rounded shoulders and improve your back posture? Then this TRX Suspension Trainer Beginner Back Workout is for you.
TRX Exercises:
00:00 Intro
00:16 Warm up
02:59 TRX High Row Superset With TRX Facepulls
09:09 TRX Reverse Grip Rows
Strong Arms and Back in 20 Minutes
A Full TRX arms and back workout with abs routine for suspension training, intermediate to advanced level. Do it with me whilst listening to the instructional voice over. 2 sets, aim for 8-10 reps per set, second set to complete failure.
TRX Exercises
00:00 Intro
00:01 Abs routine
04:28 Back superset 1
08:35 Back superset 2
12:19 Biceps superset 1
15:27 Biceps superset 2
Simple Back Workout (3 Exercises)
What’s the best TRX exercise for the back? In my opinion… there isn’t one. It’s impossible. The back has A LOT of muscles. A criss-cross-mish-mash spider web. Hitting them with one exercise, one range of motion angle, won’t really cut it. So we hit them with this simple TRX back workout of 3 TRX exercises!
TRX Exercises
00:00 Intro
00:21 TRX t bar rows
01:08 TRX high rows
02:14 TRX y’s retracted
TRX Shoulder Workouts
Your shoulders play a crucial role in upper body strength and aesthetics. These TRX Shoulder Workouts will help you build definition, stability, and strength. With targeted exercises that engage all 3 heads of your shoulder muscles
Complete PUMPED-UP Shoulders in 15 Minutes
Every set taken to failure across all three strength ranges (concentric, isometric, eccentric).
TRX Exercises
1) TRX Side raises
3 sets 8 reps | Tempo: 4-0-1-1
2) TRX Shoulder Press 3/4 of the way up
3 sets 8 reps | Tempo: 4-1-1-0
3) Pike Press top of range only
3 Sets 7 reps | Tempo: 4-0-1-0
4) TRX T’s (prone fly) shoulders protracted
3 sets 15 reps | Tempo: 3-0-1-0
*Drop set on every single set
5) TRX T’s lateral grip
3 sets 8 reps | Tempo: 4-0-1-0
6) EXTRA Band press down lateral (neutral) grip
3 sets 10 reps | Tempo: 3-0-1-2
*Drop set on the last set
TRX Workouts at Home
No matter your fitness level, TRX workouts offer an effective way to build strength, improve mobility, and transform your body from the comfort of your home. With options for beginners, advanced athletes, and everything in between, there’s a workout here to help you build lean muscle and transform your body.
Give one of these workouts a try and after you’ve completed a session, drop a comment below and let me know how you found it. I’d love to hear how TRX suspension training is helping you on your fitness journey!
Your TRX Suspension Trainer Transformation
If you know you need to make a change for your health and confidence, and you want to do it from home…
Join Fitness Freedom Athletes here and get access to the diet and exercise strategies to build muscle, shed fat, and sculpt your body using just a suspension trainer, resistance band, & your bodyweight.
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Your Muscle Building Suspension Trainer Guide,
Coach Adam
Body Transformation Coach
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