- Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
- Tighten your core and lower back. Slowly lean backwards and form a straight line with your body.
- Extend your arms, keeping a slightly bent elbow. Pull yourself up and towards the straps by curling your arms.
- Slowly lower yourself to the starting position while keeping tension in the biceps. Repeat.
Max TRX: Suspension Strap Training Circuit
53 min
·
9 exercises
Here we go! Each exercise on today's workout has a 4-minute (240-second) time cap. You must complete as many reps as possible in that time; then rest before moving onto the next!
Keep the back nice and straight and a slight bend in the knees. All biceps baby!
1:00 rest
The further away your feet are from the straps, the more difficult the exercise becomes. Challenge yourself!
1:00 rest
Big pushes using those pecs!
1:00 rest
Onto that back, allow those big lats to take over here. Remember, keep your feet nice and grounded!
1:00 rest
Unleash that sculpted back!
1:00 rest
Engage your core like it's a weapon. Lock it and keep it nice and firm with every rep.
1:00 rest
Bring in those legs and work the sexy V. You know you want to.
1:00 rest
Now on to the lower body, alternate legs with every rep!
1:00 rest
Work those hammies and glutes! This is the last one of the day!
About this workout
Max TRX: Suspension Strap Training Circuit is a free 53 min workout plan with 9 illustrated exercises for your abs, arms, back and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 53 min
- Exercises: 9
- Training focus: Abs, arms, back and legs
- Equipment: Suspension Straps / TRX
- Level: Advanced
- Format: Interactive workout and printable PDF
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Questions about this workout
What equipment do I need for this workout?
You'll need suspension straps / trx for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Max TRX: Suspension Strap Training Circuit take?
The full workout takes about 53 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your biceps, triceps, chest, lower back, upper back & lower traps, abs. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Max TRX: Suspension Strap Training Circuit
53 min
·
9 exercises
Here we go! Each exercise on today's workout has a 4-minute (240-second) time cap. You must complete as many reps as possible in that time; then rest before moving onto the next!
TRX Suspension Strap Bicep Curls
Keep the back nice and straight and a slight bend in the knees. All biceps baby!
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
TRX Suspension Straps Tricep Extensions
The further away your feet are from the straps, the more difficult the exercise becomes. Challenge yourself!
Primary muscle group(s):
Triceps
Secondary:
Abs, Upper Back & Lower Traps
- Safely secure a pair of suspension straps. Hold a handle in each hand then raise both of your arms above your head. Keep your elbow slightly bent.
- Lean forward with a tight core. Bend your arms to allow your body to lean.
- Slowly push your arms forward, straightening them and raising your body as you do.
- Once your arms are extended with a slight bend in the elbow, slowly return to the starting position and repeat.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
TRX Suspension Straps Chest Press
Big pushes using those pecs!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Secure a TRX band on a door frame or other stable surface. Make sure that the band is overhead.
- Holding the handles of the TRX band, walk forward until the slack tightens. Brace your core and stand with feet shoulder-width apart. Now lean forward on the bands until the bands are supporting your weight.
- Maintaining a flat back and tight core throughout, lower yourself down between the bands until your elbows are at a 90 degree angle. Push yourself back up to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
TRX Suspension Strap Rows
Onto that back, allow those big lats to take over here. Remember, keep your feet nice and grounded!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
- Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
- Lean back, letting the straps hold your weight. Your arms should be straight.
- Pull yourself up with your back, maintaining a tight core.
- Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Set the bar to your waist height.
- Lie on your back under the bar.
- Reach up and grip the bar with an overhand grip with both hands.
- Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
- Hold and squeeze your arm and back muscles.
- Lower yourself back to the start position in a controlled motion.
- Repeat.
For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.
TRX Suspension Strap T Flyes
Unleash that sculpted back!
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats, Shoulders
- Grab on to a secured TRX band with each hand. Bring your feet together. Stand up completely straight while bracing the core. Extend your arms up directly in front of you and slowly lean back, letting the TRX band support you.
- Bring your arms out to each side, allowing your upper back and lower traps to pull you back up to a standing position. Again, maintain a completely straight posture.
- Immediately, reverse the movement, slowly bringing your arms together as you lean back.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- With a dumbbell in each hand in a neutral grip, lie face down on an incline bench. Your palms should be facing inwards.
- Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
- Keeping a slight bend in your elbows, move the weights away from each other in an arcing motion exhaling as you do so.
- Continue expanding your arms until they are parallel to the floor.
- Hold and squeeze your shoulder blades together
- Return to the starting position inhaling as you do so.
- Repeat .
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Shoulders
- Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
- Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
- Pause at the top of the movement then slowly bring the water bottles to the starting position.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats
- Adjust the cables so that the handles sit at chest height.
- Grip the handle, across your body in a neutral grip, with both hands.
- Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
- Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.
TRX Suspension Strap Standing Ab Rollout
Engage your core like it's a weapon. Lock it and keep it nice and firm with every rep.
Primary muscle group(s):
Abs
Secondary:
Middle Back / Lats, Obliques
- Holding a TRX band with both hands, tighten your abs, keep your chest up, and place your gaze straight ahead.
- Keeping your feet in place, slowly lean forward. In a slow, controlled movement, guide the TRX band above your head with straight arms.
- Feel the contraction of your core as you fully extend. Pause and then contract your core to return you to the starting position.
Primary muscle group(s):
Abs
Secondary:
Biceps, Shoulders
- Kneel on the floor on all fours and place the ab roller in front of you.
- Grab hold of either end of the roller with each hand.
- Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
- Try to roll down as far as you can without touching the floor.
- Inhale in as you roll down.
- Pull yourself back to the starting position by exhaling and rolling back slowly. Maintain tight abs throughout the movement.
Primary muscle group(s):
Abs
Secondary:
Middle Back / Lats, Obliques
- Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
- Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
- Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
- Stand tall with your legs extended straight.
- Bend over from the hips and touch the floor with your palms flat on the floor.
- Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
- Take small steps and walk your feet to your hands.
- Continue for the desired amount of repetitions and then straighten up to the starting position.
Suspension Atomic Push-ups
Bring in those legs and work the sexy V. You know you want to.
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Glutes & Hip Flexors
- Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
- Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
- Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Place your hands flat on the floor, shoulder width apart.
- Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
- Your body should be in a straight line, with your weight supported on your hands and toes only.
- Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
- Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
- Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
- Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
- Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
- Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
- Slowly straighten your legs and roll the ball out to the starting position.
Suspension Lateral Lunges
Now on to the lower body, alternate legs with every rep!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Reach up and hold a TRX band in each hand. Stand with feet shoulder-width apart and the toes pointing forward.
- Maintain a straight lower back and tight core as you step your right leg out to the side. Make sure that your left foot stays in contact with the ground.
- Bring your hips down until your thigh is parallel with the floor. Hold this contraction and slowly push yourself back to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and reach down to the floor once the upper left thigh is parallel to the ground. Try to keep you back strong as you reach. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side.
Suspension Hamstring Curls
Work those hammies and glutes! This is the last one of the day!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
- Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
- Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors
- Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
- Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
- Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
- Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
- Return to the starting position by extending your legs until they are straight.
- Repeat.
Workout done!
Exercises done
of 9
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