STARTED

GET

SET UP.
DOWNLOAD.
WORKOUT.
READY TO SWEAT?
LET’S GO.

A
LET’S GO.
YOUR TRX® | HOME
SUSPENSION TRAINING®
KIT INCLUDES:

1. MESH CARRY BAG

Take your TRX® Suspension 1 7

Trainer™ straps with you, anywhere.

2. TRX DOOR ANCHOR

Set up your TRX Suspension
Trainer straps on any sturdy door. 2

3. GET STARTED GUIDE

Set up instructions to get you
started and workout cards to
keep you going.
3

4. DOOR PLACARD
Train safe.

5. PERSONALIZED ACCESS
4
TO MY LOCKER
Access your 6 digital workouts.
TRXtraining.com/mylocker

6. TRX SUSPENSION ANCHOR

Set up your TRX Suspension 5

Trainer straps, anywhere. TOKEN

CARD

7. TRX | HOME SUSPENSION

TRAINER STRAPS
6
Workout anywhere.

1
 GO TO MY LOCKER MY LOCKER IS AN
TO ACCESS YOUR ONLINE ACCOUNT
THAT STORES YOUR

DIGITAL WORKOUTS SIX WORKOUTS AND

ALL TRX PURCHASES.

SIX WORKOUT VIDEOS

Stream or download on your
computer or mobile device.

SIX MOBILE WORKOUT GUIDES

View on your computer, mobile
device or print out.

WORKOUTS INCLUDE:
TRX Chest & Back
TRX Arms & Shoulders
TRX Legs & Hips
TRX Core
TRX Stretch
TRX Total Body

YOUR WORKOUTS ARE JUST

A CLICK AWAY AT:
TRXtraining.com/mylocker

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DOWNLOAD
YOUR WORKOUTS.
ALL YOU NEED IS A MY LOCKER ACCOUNT, YOUR TOKEN CARD
AND THE SERIAL NUMBER FROM YOUR SUSPENSION TRAINER.

HOW?
> Go to TRXtraining.com/mylocker

> Sign up for a new account or sign into

your existing account.

> Enter the unique token code found on

the Token Card included in your kit.
XXXXXXXXX XXXX

> Enter the serial number (including the

last four digits, not case sensitive) from
your Suspension Trainer, which can be
found by sliding back the rubber TRX
badge just above one of the handles.

> Your Six Modular Workouts will now be

ready to enjoy via your My Locker account.

QUESTIONS?
> Visit TRXtraining.com/instant-video-instructions

3
 STEPS
TO SET UP
3 in (7.6 cm)

2 in (5.1 cm)

TO WATCH A
DEMONSTRATION OF
HOW TO SET UP, GO TO:
1 in (2.5 cm)
TRXTRAINING.COM/
HOMESETUP

4
STEP 1:

HANG IT UP
WATCH IT:
TRXTRAINING.COM/
HOMESETUP

ANCHOR NEAR HINGE

DOOR HINGE
Hang the door placard on
the other side of the door.

Throw the TRX Door

Anchor over the door as
close to the hinge side
as possible.

Close and latch the

door, grab the handles
and pull to ensure the
door can support your
bodyweight. 1

6’ OFF THE GROUND

(1.82m)

CRITICAL SET UP TIPS

When properly anchored ADJUSTMENT
TABS
with the black loop
hanging at six feet
(1.82m) off the ground,
BARREL LOCKS
the bottom of the Foot
Cradles will be about 3”
(7. 6cm) off the ground.
HANDLES

3” OFF THE FOOT CRADLES

GROUND (7.6cm)
5
 STEP 2:

ADJUST YOUR
TRX STRAPS
WATCH IT:
TRXTRAINING.COM/
HOMESETUP

SHORTEN TRX STRAPS

Grab one strap.

Tilt the Barrel Lock towards

you to unlock strap.

Pull yellow Adjustment

Tab to shorten.

1 2

LENGTHEN TRX STRAPS

Grab both straps and tilt

each Barrel Lock towards
you to unlock the straps.

Pull down on both straps.

1 2

6
STEP 3:

FEET IN FOOT
CRADLES
WATCH IT:
TRXTRAINING.COM/
HOMESETUP

TO START: For ground exercises, adjust the TRX straps length so that the
bottoms of the foot cradles are at Mid Calf level or about 8” (20.3cm) off
the ground.

HEELS IN TOES IN

1 1

2
2

3 3

7
 TRY
ME.
4 TRX EXERCISES TO GET
YOU STARTED.

8
 9
EXERCISE:
TRX Chest Press
WHAT TO DO:
Face away from the door
with your arms straight.
Choose a shallow body angle.
Lower your body down
by bending your arms and
pressing up to return.
Perform 10 repetitions
with shallower and
steeper body angles
to change difficulty.
EXERCISE:
TRX Biceps Curl
WHAT TO DO:
Face the door with your
arms bent, body upright
and straps tight.
Walk both feet in to find a
shallow body angle.
Straighten your arms fully
then pull your hands towards
you to return.
Perform 10 repetitions with
shallower and steeper body
angles to change difficulty.

10
 11
EXERCISE:
TRX Hamstring Curl
WHAT TO DO:
Place your heels in the foot
cradles and lift your hips off
the ground.
Pull your heels and knees
towards your chest then
extend your legs to return.
Perform 5 repetitions
while keeping even
pressure on each strap
to prevent sawing.
EXERCISE:
TRX Crunch
WHAT TO DO:
Place your toes in the
foot cradles, rest on your
knees and straight arms,
then straighten legs.
Pull your toes and knees
towards your chest and
extend your legs to return.
Perform 5 repetitions
while keeping even
pressure on each strap
to prevent sawing.

12
TEST
YOURSELF.
1. Perform one set of each exercise for one minute, with
a one minute rest between exercises. Maintain form!

2. Record total repetitions for each exercise.

3. Re-test and record your improvement in 30 days.

DAY 1 DAY 30

TRX Chest Press

TRX Biceps Curl

TRX Hamstring Curl

TRX Crunch

13
 READY.
SET.
SWEAT.
USE THESE CARDS AS A REFERENCE WHILE YOU
WORKOUT. PERFORM TRX SUSPENSION TRAINING
WORKOUTS AT LEAST TWICE PER WEEK.

Stream or download onto your computer or mobile

device at: TRXtraining.com/mylocker

14
 HOW TO USE YOUR
WORKOUT CARDS
DASHBOARD
Workout overview. TRX ARMS & SHOULDERS WORKOUT
Workout Duration: 15 MIN

1 2
3 3
SETS
Indicates the
number of times
EXERCISE REPS/TIME REST

TRX Biceps Curl 10 15 sec

1 to perform
ROUNDS TRX Triceps Curl
TRX Y Fly
10
15
15 sec
15 sec

Your exercises TRX Clutch Curl 10 15 sec each round.

are organized
TRX Triceps Press 10 15 sec
2 (Reverse Grip)
15 15 sec
into rounds.
TRX W Fly

HOW TO PERFORM THE WORKOUTS:

1 1 1 2
1 2 2 3

Perform each Perform each Perform each

exercise in Round 1 exercise in Round 1 exercise in Round 1
in succession for in succession and in succession for two
one set. repeat for two sets. sets, then perform
each exercise in Round
2 in succession for
three sets.

15
 TRX CHEST & BACK WORKOUT
Workout Duration: 15 MIN
1
3

EXERCISE REPS /TIME REST

TRX Chest Press 5 15 sec

TRX Clock Press 10 15 sec

TRX Chest Fly 15 15 sec

1 TRX Low Row 5 15 sec

TRX Mid Row 10 15 sec

TRX High Row 15 15 sec

16 To view the workout, visit TRXtraining.com/mylocker

TRX ARMS & SHOULDERS WORKOUT
Workout Duration: 15 MIN
1 2
3 3

EXERCISE REPS /TIME REST

TRX Biceps Curl 10 15 sec

1 TRX Triceps Press 10 15 sec

TRX Y Fly 15 15 sec

TRX Clutch Curl 10 15 sec

TRX Triceps Press 10 15 sec

2 (Reverse Grip)

TRX W Fly 15 15 sec

To view the workout, visit TRXtraining.com/mylocker 17

 TRX LEGS & HIPS WORKOUT
Workout Duration: 15 MIN
1 2 3 4
3 3 2 2

EXERCISE REPS /TIME REST

TRX Hip Press 10 15 sec

1
TRX Hamstring Curl 10 15 sec

2 TRX Lunge 15 each leg 15 sec

3 TRX Single Leg Squat 10 each leg 15 sec

TRX Cycle Jump 20 0

4
TRX Squat 30 1 min

18 To view the workout, visit TRXtraining.com/mylocker

TRX CORE WORKOUT
Workout Duration: 15 MIN
1 2 3
2 2 2

EXERCISE REPS /TIME REST

TRX Resisted Torso 10 each side 15 sec

1 Rotation

TRX Crunch 10 15 sec

2
TRX Side Plank 30 sec each side 1 min

TRX Pike 10 15 sec

3 TRX Mountain Climber 10 15 sec

TRX Leg Lowering 10 1 min

To view the workout, visit TRXtraining.com/mylocker 19

 TRX STRETCH WORKOUT
Workout Duration: 15 MIN
1
2

EXERCISE REPS /TIME REST

TRX Chest Stretch 30 sec 15 sec

TRX Wide Hip Opener 30 sec each side 15 sec

TRX Half-Kneeling Hip 30 sec each side 15 sec

Flexor Stretch
1
TRX Kneeling Quad 30 sec 15 sec
Stretch

TRX Figure-4 Stretch 30 sec each side 15 sec

TRX Low Back Stretch 30 sec each side 15 sec

20 To view the workout, visit TRXtraining.com/mylocker

TRX TOTAL BODY WORKOUT
Workout Duration: 30 MIN
1
1

EXERCISE REPS /TIME REST

TRX Low Row 20 30 sec

TRX Triceps Press 20 30 sec

TRX Cycle Jump 40 30 sec

TRX Biceps Curl 20 30 sec

TRX Y Fly 20 30 sec

TRX Squat 30 30 sec

TRX Chest Press 20 30 sec

TRX Mountain Climber 30 30 sec

1 TRX Lunge 30 each leg 30 sec

TRX Hip Press 20 30 sec

TRX Hamstring Curl 20 30 sec

TRX Crunch 20 30 sec

TRX Side Plank 60 sec each side 30 sec

TRX Chest Stretch 60 sec 30 sec

TRX Half-Kneeling Hip 60 sec each side 30 sec

Flexor Stretch

TRX Low Back Stretch 60 sec each side 30 sec

To view the workout, visit TRXtraining.com/mylocker 21

 SEARCH.
TO FIND A TRX CLASS OR QUALIFIED TRAINER NEAR
YOU, SEARCH OUR TRX DIRECTORY AT:
TRXTRAINING.COM/TRXDIRECTORY

CONNECT.
CONNECT WITH US ON OUR BLOGS FOR THE LATEST
WORKOUTS AND ADVICE.

SHARE.
SHARE YOUR SUCCESS WITH YOUR FRIENDS
AND THE TRX COMMUNITY.

FOLLOW US ON TWITTER JOIN US ON FACEBOOK WATCH US ON YOUTUBE

twitter.com/TRXtraining facebook.com/TRXtraining youtube.com/TRXtraining

22
 TRXtraining.com

© 2012 Fitness Anywhere LLC, San Francisco, California. All rights reserved.
TRX, Suspension Trainer and Suspension Training are trademarks and registered
trademarks of Fitness Anywhere in the USA and internationally.

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