TRX Beginner Workout for 40+

Frequency: 2–3x per week

Duration: 20–30 minutes

Equipment: TRX suspension trainer, anchored securely

Instructions: Perform each exercise for 2–3 sets of 10–12 reps (or 30 seconds each if time-based). Rest 30–60 seconds between exercises. Focus on slow, controlled movement.

Warm-Up (5 Minutes)

• TRX Squat to Reach (10 reps)

  • Squat down, arms extended, then stand and reach overhead.

• TRX Shoulder Circles (10 each direction)

  • Small arm circles with light tension in the straps.

• March in Place or Light Step Touches (1–2 minutes)

Main Workout (20 Minutes)

1. TRX Squat

• Targets: Legs, glutes

• Tips: Keep feet shoulder-width apart. Use TRX to stay upright and protect knees.

2. TRX Row

• Targets: Back, biceps, posture

• Tips: Walk feet forward to adjust difficulty. Pull elbows back, squeeze shoulder blades.

3. TRX Chest Press

• Targets: Chest, shoulders, core

• Tips: Face away from anchor, lower your body like a push-up. Keep core tight.

4. TRX Standing Hip Hinge (or TRX Hamstring Stretch)

• Targets: Glutes, hamstrings, mobility

• Tips: Hinge at hips with a flat back. Stretch and return to standing.

5. TRX T Deltoid Fly

• Targets: Rear shoulders, posture

• Tips: Keep arms straight, open arms into a "T" while squeezing shoulder blades.

6. TRX Standing Plank (30 seconds)

• Targets: Core

• Tips: Face away from anchor, walk feet back into a slanted plank position. Engage abs, don’t let hips sag.

Cool Down & Stretch (5 Minutes)

• TRX Chest Stretch

• TRX Lat Stretch (side body)

• TRX Forward Fold (hamstrings)

• Neck rolls & deep breathing

Pro Tips

• Move slow and with control to reduce injury risk.

• Breathe steadily—exhale on effort (e.g., during pulls or pushes).

• Stop if you feel pain or dizziness.

• Progress by changing your angle or adding reps/time.