How to Do 40 TRX Exercises Correctly to Build Lean Muscle (+Workout Plan)

Note: I know 40 exercises can feel overwhelming, so I’ve pulled the 8 most essential exercises into a free 4-week plan below…

Most people think a TRX is for stretching or glorified cardio…

And if you’ve written it off as that, you’re missing what it can really do when TRX exercises are done correctly…

Build serious muscle that will change your body.

So after coaching over 8,000 busy men and women with suspension training, I’m going to prove it.

By showing you:

1. 40 effective TRX exercises
2. Exactly how to do each one for muscle growth
3. The part of your body each one transforms

…even if you’re starting from scratch.

To start, let me show you how to build the area of your chest that makes it pop…

Don’t have time to read the post in full? Then watch the video below to learn how to do 40 TRX exercises correctly to build muscle and strength…

https://www.youtube.com/watch?v=7KGG2zgBu8g

Free TRX Exercise Workout Plan

Real quick, I know 40 exercises can feel overwhelming, so I’ve pulled the 8 most essential into a free 4-week plan called ‘Reclaim Your Strength’ below…

It’s for building muscle, feeling stronger, and getting your confidence back in the areas that matter most.

1. Lower Chest Definition

Think of your lower chest like the edge of a cliff

It’s that dramatic drop-off that makes everything above it look more defined.

Without it, your chest and abs blend into one flat board.

But it build up, and suddenly your chest pops!

So how do you do that with a suspension trainer?

Let me show you with the TRX Chest Press Exercise Alternative…

https://youtube.com/shorts/crOduuStTyE

1. Set your straps to a long length and place them under your arms. 
2. Now slowly lower yourself down over two seconds.
3. Then at the bottom contract your shoulder blades back to stretch your chest deeply.
4. Pause there for a second.
5. Then push back up over two seconds and as you do,
6. focus on bringing your elbows together at the top to squeeze your chest muscles hard.

Now that you’ve carved out that lower-chest edge,

Let’s move on to the one muscle that actually makes your arms look bigger in a t-shirt…

2. Bigger Arms In A T-Shirt

Most people treat their arms like an iceberg only training what they can see in the mirror,

their biceps.

But two-thirds of your arms mass is hidden around the back, in your triceps…

And they grow best from a deep stretch position

But how do you target that stretch with a suspension trainer?

Let me show you with the TRX Tricep Skullcrusher Exercise…

https://www.youtube.com/watch?v=dK45ATv3YWY

1. Get a long length on the straps and get them above your head 
2. Then bend your elbows to slowly lower yourself down over 2 seconds.
3. As you reach the bottom, actively pull your arms behind your head to get a deep stretch on the tricep muscles.
4. Pause, then push back up over 2 seconds and straighten your arms to squeeze your triceps at the top 

Now that you’ve filled out the back of your arms,

let’s head to your legs, and the muscle that’s either too weak or too tight to do its job…

3. Bulletproof Lower Back

Your hamstrings don’t just move your legs they control your hips like a hinge controls a gate

When they’re weak, your lower back takes over every time you bend or lift…

And when they’re tight, you can’t even train them properly in the first place.

So how do you strengthen them and unlock their flexibility in one move?

Let me show you with the TRX Single Leg Hinge Exercise

https://youtube.com/shorts/SJgP-i8xfdY

1. Stand on one leg (using two in the video example), using the straps for support
2. Then slowly hinge forward at your hips, by pushing them back while keeping just a slight bend in the knee.
3. Lower until you feel a deep stretch in the hamstring and pause there for two seconds.
4. Then drive your hips forward by squeezing your hamstrings and glutes hard,
5. And maintain that squeeze at the top for 2 seconds.

Now that you’ve woken up the back of your legs,

Let’s strengthen the muscle that decides whether you stand tall or slump forward…

4. Chest Out Posture

Years of sitting cause your shoulders to round forward with poor posture

Strengthening your rear shoulder muscles is the fix:

They pull your shoulders back so you stand tall.

Let me show you with the TRX Facepull Shoulder Exercise

https://youtube.com/shorts/Ue_6jwQGaN4

1. Grab the handles with an overhand grip, and lean back at a slight angle. 
2. Pull the handles toward your face, aiming at nose level over 2 seconds.
3. Then as you reach the top, rotate your knuckles upward and squeeze your shoulder blades together
4. Hold that squeeze then slowly lower back down over 2 seconds
5. BUT don’t fully relax or hang at the bottom, or you’ll lose the muscular tension that gets the results.

Now that your shoulders are pulled back into place,

Let’s strengthen the muscle that prevents painful scapula winging…

5. Athletic mobility

There’s one muscle wrapping around your ribcage that most people never train

the serratus anterior…

When it’s weak, your shoulder blades wing out from your back, which causes shoulder pain and limited mobility.

So how do you strengthen it with a suspension trainer?

Let me show you with the TRX Serratus Slides Exercise…

1. Set the straps mid-length and slide your forearms in, palms up.
2. Create a slight angle and lean forward into the straps, keeping your core braced. 
3. Then push away into the handles and reach upward, letting your shoulder blades slide apart as you reach.
4. Pause at the top for 4 seconds, then lower slowly down.

Now that your shoulder blades are locked in place,

let’s hit the hidden muscle that decides whether your grip holds or gives out…

6. Iron Grip

There’s a hidden weapon in your arms that most people ignore:

the brachioradialis.

When you build it up, your forearms look thicker, your grip gets stronger,

and you get a real edge in any sport that requires pulling, gripping, or elbow strength

But how do you target this hidden powerhouse with just your suspension trainer?

Let me show you with the TRX Reverse Curls Arms exercise,…

https://youtube.com/shorts/iA0YiH4GQcM

1. Grab the handles with an overhand grip and Start with your arms curled, tension in the straps.
2. Then slowly lower yourself down over 2 seconds,
3. but stop just before your arms fully straighten, go too far and you lose the tension that drives growth.
4. Squeeze your forearms and biceps hard to curl back up over 2 seconds, and at the top, squeeze them extra-hard for a pause.

Now that your grip is bulletproof,

let’s build the muscle that makes your arms look defined at rest.

7. Resting Defined Arms

Your triceps are made of three heads,

but only one creates that horseshoe shape definition:

The lateral head.

Build it and your arms look sculpted even when they’re relaxed.

Let me show you how with the TRX Close Press Triceps Exercise…

https://youtube.com/shorts/zRVcie2f46Y

1. Adjust your straps to a long length and position them over your shoulders.
2. Start by leaning slightly forward, hands close together at chest level.
3. Now, squeeze your tricep muscles to push your hands forward and down, taking two seconds to reach the bottom.
4. Fully straighten your arms and actively push down against the straps to squeeze your tricep muscles.
5. Hold that squeeze for two full seconds.
6. Then slowly return to the starting position, taking two seconds to move back up.

Now that your arms look defined at rest,

Let’s build the muscle that makes your shoulders look broad in any t-shirt…

8. Broader Shoulders

Ever notice how some people fill out a t-shirt and others look narrow?

That’s the middle shoulder muscle.

Develop it up and you instantly look athletic even in a basic shirt

So how do you build it with a suspension trainer?

Let me show you with TRX T Shape Shoulder Raises…

https://www.youtube.com/shorts/BfksnCHDEKc

1. Grab the handles and lift your arms into a T-shape with a slight bend in the elbows, shoulders centred.
2. Then slowly lower yourself down over two seconds.
3. But stop before your hands come together, go too far and you’ll hang through the joint, losing all tension on the shoulder muscle.
4. Then drive your hands out to the walls to pull back up over 2 seconds.
5. Squeeze the shoulder muscles extra hard at the top 

Now that your shoulders look broad,

let’s build the muscle behind that V-taper everyone notices…

9. V-Shape Torso

Your lats are the largest muscles in your back…

And they’re the secret to creating that powerful V-shaped torso everyone notices.

When your lats flare out beneath your shoulders:

• your waist instantly looks narrower
• your upper body appears stronger and more imposing.

So how do you build these impressive V-shape muscles?

Let me show you with the TRX Reverse Grip Rows Exercise…

https://youtube.com/shorts/acaKBTR6xD8

1. Grab the straps with your palms facing upward, elbows pulled back, chest out, and lats tight.
2. Create a slight angle, then slowly lower yourself down over two seconds.
3. As you reach the bottom, actively push your arms forward to stretch your lats
4. Once you feel that deep stretch, drive your elbows back and down alongside your body to pull up over two seconds,
5. and squeeze the lats extra hard at the top.

Now that you’ve started building that V-shape body,

let’s give your legs an athletic shape from every angle…

10. Athletic Leg Shape

There’s one leg muscle that most people overlook…

It’s called the “quad sweep,” and it runs along the outside of your leg.

Developing it gives your legs an impressive shape from the front and side

Let me show you how with the TRX Narrow Squats leg Exercise…

https://youtube.com/shorts/5ek3Xu3rDsw

1. Start by standing with your feet close together in a narrow stance.
2. Slowly squat down over two seconds, and as you lower yourself, actively press your feet outward against the floor.
3. Imagine you’re trying to spread the ground apart beneath you.
4. This shifts the tension directly onto your outer quad muscles—exactly where we want it.
5. Pause briefly at the bottom, keeping that outward tension strong, then squat back up, still pressing outward as you rise.

These narrow squats also significantly reduce the stress in your knee joints, helping you build leg muscles safely.

Now that your legs are taking shape,

let’s lock in the deep core strength that makes every one of these movements stronger…

11. Deep Core Strength

It’s not the six-pack on the surface that’s the real powerhouse

It’s the deep stabilisers underneath:

Your transverse abdominis

Those are the muscles that protect your back and create true core strength.

So how do you actually train them?

Let me show you with a TRX Plank Core Variation Exercise…

https://youtube.com/shorts/JpddShXB8O0

1. Get into a plank with your bum just above parallel and squeeze your entire core to hold the position.
2. Once you’re holding, then draw your belly button back toward your spine, 
3. Hold that draw-in for as long as you can.
4. It feels strange at first, but stick with it. 

Now that your deep core is powered up,

let’s put it to the test and build dynamic single-leg strength….

12. Single-Leg Power

Most people train both legs together and stay unknowingly weak on one side.

Build single-leg strength and you create real balance and athleticism.

But how do you do that safely?

Let me show you how with the TRX Pistol Squat Legs Exercise…

https://youtube.com/shorts/w00oAfp_9xM

1. Grab the straps, stand on one leg and Fully straighten your leg to squeeze your quad hard
2. Then lower yourself slowly down over two seconds by imagining your sitting on a seat
3. Pause just before your glutes touch your calf.
4. Then drive through up through your heel over two seconds, squeezing hard at the top.

Now that you’ve built single-leg power,

let’s straighten out the rounded upper back that desk life leaves behind…

13. Foundational Back Strength

Sitting just below your shoulder blades are two muscles responsible for complete back strength

your lower traps and upper lats.

When they’re weak everyday lifting feels wobbly and underpowered.

Strengthen them and you build the foundational back power everything else relies on.

So how do you target them?

Let me show you with the TRX High Row Back Exercise…

1. Get your arms up and drive your elbows back to squeeze your upper back muscles..
2. Slowly lower yourself down over 2 seconds
3. Then at the bottom let your shoulders round forward to fully stretch the back.
4. Pull back up by driving your elbows down and in, instead of up and out, like a high row…

Maintain that focus to squeeze your back muscles extra hard at the top.

Now that you’re standing tall,

let’s build the muscle everyone wants but most people train completely wrong…

14. Peak Bicep Growth

The classic curl is arguably the single best bicep builder with a suspension trainer

But the problem is most people either hang at the bottom or mindlessly swing up and down.

Both lose tension and prevent bicep growth.

So how do you curl for real bicep growth

Let me show you how to do a TRX Bicep Curl Exercise correctly for muscle growth…

https://youtube.com/shorts/l7ykE_aHT1I

1. Lower slowly over 2 seconds and but the bottom, stop just before your arms fully straighten,
2. keep a slight bend to hold tension on the bicep.
3. Then squeeze your biceps to curl up with control over 2 seconds
4. And squeeze them even harder at the top for a pause.

Now that your biceps look good flexed,

Let’s switch your body’s biggest power muscle back on.

15. Powerhouse Glutes

Your glutes are the V6 engine of your lower body.

They should power you up hikes and in sporting pursuits.

But for most people that engine’s switched off, so your lower back takes all the strain instead. 

So how do you build this powerhouse engine back up?

Let me show you how with TRX Hip Raises (Glute Bridges)…

https://youtube.com/shorts/K4semOIlcMY

1. Set the straps to mid-calf height, and get both feet in the straps
2. Before you move lift your bum an inch off the ground and squeeze your glutes hard to activate them
3. Then drive your feet down into the straps and squeeze your glutes even harder to drive your hips high over two controlled seconds
4. Pause at the top maintaining the powerful squeeze.
5. Then lower slowly over two seconds.

And if you want to hit your pelvic floor at the same time,

imagine stopping the flow of urine mid-stream and hold that throughout.

Now that your V6 power engine is running,

Let’s unlock an essential range of motion modern life has been quietly stealing from you…

Quick One…

If you’re finding these valuable, my free Reclaim Your Strength workout plan, builds the 8 most essential of these into a simple 4-week routine.

Its for build muscle, feeling stronger, and getting your confidence back in the areas that matter most. Grab it below…

16. Pain Free Shoulders

Desk life slowly freezes your shoulders, stealing your range of motion until everyday reaches feel stiff and restricted.

But it only takes one move to unfreeze them and rebuild that smooth, full range you’ve lost.

So how do you do it with a suspension trainer?

Let me show you with the TRX YTL Shoulder Raises Exercise

https://youtube.com/shorts/LB8OcSNTRC0

1. Grab the handles, keep your shoulders pulled back and your arms slightly bent.
2. Raise your arms into a Y shape,
3. then flow smoothly into a T shape,
4. and finally into an L.

Move slow and controlled the whole way through. No swinging or yanking.

Now that your shoulders can move freely again,

Let’s build the chest area responsible for superhero status…

17. Superhero Shaped Chest

Think of your inner chest like the centreline of a superhero costume

When it’s underdeveloped, your chest looks like one flat surface…

But build that centreline up and your chest pops forward with real separation.

So how do you target it with a suspension trainer?

Let me show you with the TRX Chest Flys Exercise…

https://www.youtube.com/watch?v=uw70hBv5vPg

1. Set your straps to a long length and bring the handles in front of you, arms straight with a slight bend in the elbow.
2. Then Slowly lower yourself over two seconds by opening your arms wide
3. At the bottom, contract your shoulder blades back to feel a deep chest stretch and pause there.
4. Then focus on bring your elbows back together to rise up and squeeze your chest muscle extra hard at the top

Now that you’ve got superhero chest status,

let’s fix the one weakness that’s quietly throwing your whole body out of balance…

18. Balanced Legs

Most people’s legs are strong at the front but weak at the back.

This tug of war imbalance creates major knee and hip problems…

Muscles work in pairs and require equal strength on both sides to move pain free at the joints.

So how do you strengthen the back of your legs to create that balance?

Let me show you with TRX Hamstring Curls Exercise…

https://youtube.com/shorts/Afyx1-yM0zo

1. Start with your feet in the straps and lift your bum off the ground.
2. Squeeze your hamstrings and drive your heels toward your bum over two seconds
3. Hold that powerful squeeze at the top.
4. Then slowly lower your feet back, but stop just before your legs straighten.
5. Fully straightening and resting kills all the tension and growth

Now that your legs are balanced

let’s unlock a position your body’s forgotten how to get into…

19. Reclaimed Mobility

Modern life keeps you stuck at desk height, but our ancestors thrived squatting low to rest and hunt.

This simple move isn’t about aesthetics,

it’s about reclaiming mobility in your ankles, knees, and hips, you didn’t know you’d lost.

But how do you do it?

Let me show you with the TRX Primal Squat Exercise…

https://www.youtube.com/shorts/0HwKz64yJYw

1. Stand with your feet wider than shoulder-width instead of dropping down,
2. squeeze your hamstrings and glutes control to lower with control
3. Squat deep and stay here for 30 seconds, keeping your knees pushed outward.
4. Progress by gently rocking from side to side to challenge your mobility levels further.

Now that you’ve reclaimed your primal mobility,

Let’s test your total upper body strength…

20. Total Upper Body Strength

This is a unilateral press that humbles anyone who thinks they’re strong.

It builds your chest, front shoulders, and triceps, plus the deep core stabilising muscles that stop your body twisting.

So how do you do it?

Let me show you with the TRX Single Arm Push Up Exercise…

1. Get into a push up position with one arm in the strap
2. Lower slowly over 2 seconds making sure to brace your core throughout to stop yourself sagging or twisting,
3. That’s what builds the anti-rotation strength.
4. Pause, then press back up over 2 seconds, holding the top position before lowering again

Now that you’ve built complete upper body strength,

let’s develop your tiny spinal muscles that prevent back pain…

21. Unbreakable Posture

Picture your spine as a stack of Jenga blocks

Each one needs its own tiny shock absorber to stay stable.

That’s your multifidus.

When they’re weak every block wobbles instead of stacking solid leading to back pain

So how do you strengthen these tiny shock absorbers?

Let me show you how with TRX Side Planks Exercise…

https://youtube.com/shorts/IMkpgoU8W7U

1. Lie on your side and get both feet in the straps.
2. Tense your core and slowly lift your hips until your body is in one straight line.
3. Including your neck and head.
4. Hold that position for as long as you can.

Now that your spine’s stabilised,

Let’s strengthen the overlooked muscle that protects your ankles…

22. Stronger Ankles

Most people overlook their calves because they’re small and out of sight,

But they’re like the shock absorbers on your car.

When they’re tight and weak, every step sends impact straight through your joints.

And you lose the ankle mobility that lets you squat deep.

So, how do you strengthen and increase their flexibility?

Let me show you with the TRX Calf Raises Exercise…

https://youtube.com/shorts/6tw7E2vcInQ

1. Stand on a step with the balls of your feet on the edge.
2. Slowly lower your heel toward the ground until you feel a deep stretch, and hold that bottom stretch for two seconds.
3. Then push through the balls of your feet to raise your heel as high as possible over two seconds.
4. And hold that peak squeeze at the top.

Now that your foundation’s solid,

let’s tie your whole body together with one of the best all-in-one movements there is…

23. Dynamic Full-Body Movement

Most exercises isolate one muscle at a time.

But this move is like a Swiss Army knife for your body.

It trains multiple muscles in your deep core, and movement patterns, so your body learns to work as one strong unit 

So how do you master it?

Let me show you with the TRX Plank to Pike Press…

https://youtube.com/shorts/nzMXUrWE8to

1. Set the straps to ankle height, place both feet inside, and get into a stable plank.
2. Slowly lift your hips a few inches toward the ceiling, pause for two seconds, then lower back down.
3. Over time, progress by lifting your hips higher and higher.
4. Once you can hold the very top comfortably, you’ve mastered the full plank-to-pike flow

Now that your whole body works as one unit,

Let’s build the powerful neckline that screams strength…

24. Powerful Neckline

Picture an NFL linebacker next to a marathon runner.

Both are fit, but only one has that thick, powerful neck neckline. 

That’s your upper traps and they scream strength…

So how do you build that line?

Let me show you with the TRX Y Shape Raises Exercise…

1. Grab the handles and lift your arms into a Y-shape with a slight bend in the elbows
2. instead of staying centred, pull your shoulders right back by squeezing your shoulder blades together.
3. Slowly lower your arms over two seconds, stopping before your arms straighten.
4. Then drive your hands towards the ceiling to pull back up into the Y.
5. And At the top, pull your shoulder blades back and squeeze even harder for two seconds.

Now that your upper traps are developed,

let’s find out which of your legs has been secretly slacking — and fix it…

25. Rock-Solid Legs

This one move rebuilds almost every weakness in your legs.

It hits your quads, glutes, hamstrings, and the small stabilisers around your hips all at once.

Enhancing every aspect of your sporting hobbies and family life.

So how do you do it?

Let me show you with the TRX Split Squat Legs Exercise…

1. Get your rear foot in the straps and hop right out.
2. Lower yourself down over 2 seconds and pause at the bottom when you feel a deep hamstring stretch.
3. Then drive up through your front heel over 2 seconds
4. And fully straighten your leg at the top to squeeze your quad muscles.

Now that your legs are rock-solid,

let’s go back to your core for twisting stability…

26. Effortless Rotation

Every time you swing a club, throw a ball, or lift a child to one side, you’re relying on deep rotational core muscles.

When they’re weak, your spine absorbs the stress instead.

But strengthen them and every twisting movement becomes confident and safe.

Let me show you how with the TRX Core Twists Exercise…

1. Set the straps to mid-length and lift your arms overhead.
2. Create a slight angle and squeeze your core to hold the position.
3. Then gently twist your upper body from left to right over 2 seconds,
4. Driving the movement be squeezing your core
5. Pause for a second at the top of each rotation

Now that your core can handle any twist,

let’s go back up top and build real thickness through the middle of your chest…

27. Chest Thickness

Think of your middle chest muscles like the engine block of a powerful car,

it’s the main source of mass and strength that drives everything else.

When it’s underdeveloped, your chest looks thin and fragile.

But build it up and your whole chest looks thick.

But how do you do that?

Let me show you with TRX Chest Press Exercise…

https://youtube.com/shorts/tKTqTvyd6sE

1. Start with straps long and placed at the sides of your shoulders, arms straight
2. Slowly lower yourself slowly down over 2 seconds,
3. At the bottom pull your shoulder blades back to stretch your chest.
4. Then as you push back up focus on bringing your elbows together to squeeze yur chest muscles hard.
5. Hold that focus and squeeze at the top.

Now that your chest is thicker,

let’s hit the king of tricep moves for serious arm strength….

28. Ultimate Arm Strength

A lot of people see dips as impossible

But they’re the king move for arm strength and better elbow stability.

And the suspension trainer is what makes them doable, even as a beginner.

So how do you turn this ‘impossible’ move into something you can actually do?

Let me show you with TRX Tricep Dips Exercise…

https://youtube.com/shorts/ImorYGMVea8

1. Set the handles to about knee height, grab them and Tuck your feet underneath you, like you’re about to squat against the wall
2. Pull your shoulders back and straighten your arms to squeeze your triceps
3. Slowly lower yourself down over two seconds and pause at the bottom.
4. Then push back up with your triceps as hard as you can,
5. BUT use your legs to squat up and give as much help as you need,
6. Squeeze the triceps extra hard at the top and hold it.

Now that your arms are bulletproof,

Let’s take squatting to the next level…

29. Athletic Coordination

Most squats train your legs, but this one trains your whole body to move as a coordinated unit.

While your legs drive the squat, your shoulders work overhead to build endurance and the full-body coordination that keeps you moving like an athlete.

So how do you get all that from one move?

Let me show you with the TRX Overhead Squat Exercise…

https://youtube.com/shorts/jT_VlbyatiA

1. Set your stance just outside shoulder width and lift your arms into a Y shape with your shoulder blades pulled back.
2. Lower yourself slowly over 2 seconds by squeezing your hamstrings
3. Imagine crushing a stability ball between your heels and glutes that loads the muscle instead of cheating with gravity.
4. Go as deep as you can, pause, then drive your heels into the floor to squat back up over 2 seconds.

Now that you’ve boosted coordination and muscular endurance,

let’s strengthen the deep back muscles that hold your spine tall…

Quick reminder

if you’re not sure where to begin with all this, start with my free Reclaim Your Strength plan below after the video. Those 8 exercises are the foundation everything else builds on…

30. Spine of Steel

Think of your spine like a sailing mast with ropes keeping it upright and stable.

Those ropes are your erector spinae, deep muscles that run from your lower back all the way up to your neck.

When they’re weak you slouch forward.

Strengthen them, and you’ll have strong internal ropes keeping you tall and upright.

But how do you do that?

Let me show you how with TRX Superman Core Exercise…

https://youtube.com/shorts/Hw_kanKUZ7I

1. Get the straps over your shoulders, and squeeze your core to bend at the waist.
2. Slowly extend out over two seconds, keeping your core tensed the whole way.
3. As you reach the full extension, hold that position for two seconds, that’s where the erector spinae are working hardest.
4. Then squeeze your core extra hard to fold your body back in.

Now that your spine’s supported top to bottom,

Let’s rebuild the balance and control your legs need for high performance…

31. Thigh Power

This move builds quad muscle power and strengthens hip stabilisers together.

So you can handle mountains without feeling stiff or fragile.

Let me show you how with TRX Reverse Lunges Leg Behind Exercise…

1. Start on one foot and slowly step the other leg back into a reverse lunge
2. But as you do, rotate your torso so that leg reaches around and behind you.
3. That rotation is the key hip stabiliser.
4. Go down as far as you can
5. Then drive through your front heel to stand and rotate back to centre
6. Straighten your leg at the top to really squeeze your quads hard.

Now that you perform well on your feet,

let’s go back to your arms and the hidden muscle that makes them look thick…

32. Thicker Arms

There’s a small but powerful muscle beneath your biceps called the brachialis.

When it grows, it pushes your biceps up and out, giving your arms a thicker, more three-dimensional look

This muscle’s resilient, so let me show you how to really challenge and build it with…

The TRX Bicep Curls Exercise using 21s…

1. Start at the top, squeezing your biceps hard,
2. Slowly lower yourself down over two seconds, stopping just before your arms straighten.
3. Then Squeeze back up over 2 seconds with an extra hard squeeze at the top.
4. That’s one full range rep

Do seven of those

Then go straight into seven upper partials: stop halfway down and drive back up, squeezing for two seconds each time

Then finish with seven lower partials: start at the bottom and contract up to halfway, pause, squeeze, and back down.

Don’t rest between them.

Seven full, seven upper, seven lower, twenty-one reps total, and your arms will be on fire.

Now that your arms are thicker,

Let’s unlock the mid-back flexibility that takes pressure off your lower spine…

33. Mobile Back

Spend all day hunched over a phone and you develop what’s called tech neck.

It locks up your spine, builds tension across your upper back, and even restricts your breathing. 

So how do you reverse it?

Let me show you with TRX Thoracic Extensions Back Exercise…

https://youtube.com/shorts/x3vTqzZZYsQ

1. Set your straps at knee height and kneel facing away from the anchor, arms extended forward. 
2. Gently sit back toward your heels, then slowly drive your chest downward, creating a gentle arch.
3. Hold for around twenty seconds, breathing deeply.
4. Then, to free up your mid-back even more, add a gentle rotation from side to side.

Now that your spine moves freely,

let’s go back to building the upper chest that completes your frame…

34. Upper Athletic Frame

Think of your upper chest like the chest plate of medieval armour,

It’s what gives you that commanding silhouette from the side.

Build it and your chest projects strength from every angle.

Let me show you how with TRX High Feet Push Ups…

1. Get your feet up high in the straps and into a push up position.
2. Here’s the key: instead of mindlessly pressing up and down,cpush your hands together against the floor like you’re trying to fold it that’s what shifts the load onto your upper chest.
3. Keep pushing your hands together as you lower slowly over 2 seconds,
4. And as you push back up right into the top squeeze

Now that your chest is complete,

let’s strengthen the small hip muscle that keeps your knees from caving in…

35. Powerful Hips

Most people only train the big glute muscle,

but it’s the smaller glute medius, on your hip, that does the real stabilising work.

When it’s weak, your pelvis drops and your knees cave inward.

Strengthen it and everything from running to squatting becomes more stable.

So how do you target it?

Let me show you. with the TRX Glute Medius Bridge Exercise…

1. Set the straps to mid-shin height and lie on your back with both heels in the handles.
2. Press your heels down and lift your hips off the floor
3. Then slowly press your feet apart as wide as you can without dropping your hips or bending your knees.
4. Hold there for two seconds, 
5. Then bring them back together over 2 seconds with control.

Now that your hips are stable,

let’s train your six-pack the way it’s actually designed to work…

36. Abs Definition

Most people do endless crunches in a tiny range which is like doing bicep curls only halfway.

You’re leaving half your core unused.

Your abs are built to move from a full stretch to a full contraction,

That’s how they grow.

So how do you target this one muscle?

Let me show you with the TRX Knee Tuck Core Exercise…

https://youtube.com/shorts/lQsJW9SYby4

1. Place both feet in the straps and get into a push-up position.
2. Start by gently lowering your hips toward the floor to stretch your abs.
3. Then squeeze your abs hard and bring your knees toward your chest over two seconds, curling your spine.
4. Hold that squeeze at the top
5. then slowly lower back down over 2 seconds

Now that your abs are complete,

let’s build the inner leg muscle…

37. Knee Stability

The quads are made up of four muscles

But one is responsible for stabilising your knee cap

the vastus medialis

When it’s weak, it feels fragile and wobbly when walking, squatting, and running.

So how do you target this singular muscle for knee stability?

Let me show you with TRX Side Squats…

https://youtube.com/shorts/TJ6JAbdR1-Y

1. Grab the straps to mid shin height with one foot in.
2. Hop out sideways until you feel a slight inner leg stretch.
3. Lower yourself down over 2 seconds.
4. And pause at the bottom keeping your knee over your toes.
5. then drive up through your heel over 2 seconds
6. And straighten your leg fully at the top to squeeze your quad muscles hard 

Now that your knees are stable,

let’s strengthen your core agility…

38. Agile Rotational Movement

Your obliques are like your body’s power steering

they help control how smoothly you twist and bend to the side

When they’re strong, every rotation is effortless

When they’re weak, every twist or bend feels difficult.

So how do you strengthen them?

Let me show you with TRX Side Bends Core Exercise…

https://youtube.com/shorts/VfLbbTTeaGg

1. Get a long length on the straps and lift them above your head.
2. Squeeze your whole core, then gently push your hips outward.
3. Keep going until you feel a deep stretch down your side, stop, and hold that stretched position. 
4. Then squeeze your core to drive your hips back up
5. You’ll feel the other side of your core pull you vertical.
6. That’s the obliques working.

Now that your core has stable agility,

let’s have some fun and sharpen your entire balance…

39. Gymnast Balance

Remember balancing on kerbs as a kid?

That wasn’t just play, it was your body building a crucial foundation.

One you’ve probably lost.

So how do simply re-train your balance?

Let me show you with this TRX Core Balance Challenge

https://youtube.com/shorts/nHLPdRL9pvs

1. Stand on one leg using the straps for support and hold the position.
2. Too easy?
3. Now Cross your arms.
4. too easy?
5. Move your head side to side.
6. Still too easy?
7. Close your eyes
8. And if you get all the way there, jump on the spot 
9. Each progression builds on the last, so you improve no matter where you start.

Now that you’ve got the balance of a gymnast,

let’s move onto the number 1 element that fades fastest with age — explosive power…

40.  Explosive Power

Think of your muscles like lightning,

they can release power in explosive bursts, but modern life rarely demands it,

so explosive power is one of the first things to fade

This training isn’t just for athletes though.

Power training boosts testosterone, growth hormone, and cardiovascular endurance all at once.

But how do you build it from home safely?

Let me show you with TRX Jump Squats…

https://youtube.com/shorts/1vguooh7NaM

A handful of maximum-effort jumps delivers a stimulus hours of steady exercise never reach.

It’s not about duration, it’s about intensity.

1. Lower with control
2. Then explode upward as powerfully as you can, using the straps for balance. 
3. Land softly, resisting gravity into a deep seat.

Maximum effort, as many reps as you can.

So there you have it how to do 40 TRX xxercises correctly to build lean muscle.

They target every muscle responsible for transforming your body,

All with a single suspension trainer.

Now you know them, you’re probably wondering what body transformation is actually possible when you put them to work.

Great question.

So watch this video next, and I’ll show you how Andy lost 42lbs in just 12 weeks using nothing but a suspension trainer at home

and the simple nutrition tweaks we made that took his results to another level.

Here’s to your Fitness Freedom.

Coach Adam, aka TRX Traveller
Founder, Fitness Freedom Athletes