Fast becoming synonymous with suspension training, the TRX systems are continuing to provide results for consumers looking for mobile, effective and functional fitness for all levels.

TRX started with suspension training systems such as the TRX Home, designed to promote functional fitness anywhere with a bit of space.

Suspension training, much like calisthenics, used bodyweight and resistance training to build muscle, increase flexibility and focus on core strength and stability.

The TRX Rip Trainer was the next level of functional design. The Rip Trainer has a laser focus on core stability. It is referred to by TRX themselves as a  “unique mix of rotational resistance, core stability, and coordination training”.

Using a weighted bar and bungee resistance system of varying strength, the Rip Trainer improves range of motion, promotes stability and balance, and ripples core strength.

From elite athletes to physiotherapists, this program is used to both target specific muscles and ensure overall core stability. Due to its specific design, it is often used by athletes in specific sports to work practical muscles.

For those who have recently purchased a TRX Rip Trainer, or for those who are thinking of getting your hands on one of them, we have put together a quick resource to help you get started with some workouts.

3 Basic TRX Rip Exercises

When learning a new product, it can often be overwhelming (and exciting) when starting your first workouts.

The TRX Rip Trainer is chock-full of potential, and while it is an incredible tool for personal creativity, sometimes it’s best to start with the basics.

Straight from the creator of TRX Rip Trainer Pete Colman, we give you a breakdown of three awesome Rip Trainer exercises to get you started. Full video instructions can be seen here.


Rip Windmill (30 seconds)

The first of our multi-plane exercises, the RIP windmill will burn the core and work the hips and the lower back at the same time. Benefits of this exercise range from improvement of ones body posture to prevention of lower back injury.

  • With a grounded and strong stance, draw concentric circles with the Rip Bar following the rotation with your whole body. This means squatting down through the hips when the bar goes below your lower pane.
  • Alternate sides by turning the body and alternating the grip.

Rip Kayak (30 seconds)

Just like it sounds, this exercise emulates the muscle movement you would feel if you were in a kayak or a canoe. You can make this exercise easier or harder by adjusting your feet positioning to challenge your core balance.

  • While facing towards the anchor point of your system, begin to pull the Rip Trainer towards you as if pulling an oar of a canoe. Engage the side of the body during the pull, and release back to the start position by returning wide.
  • Engage the shoulder blades, and try and follow the same path every time. Switch sides and repeat.

Rip 90 Degree Jump Press (30 seconds)

Get ready to feel it on this one. This jump press not only works the chest and shoulders the same way a normal press would but also triggers core stability through rotational movement. Remember to push the bar away from your chest with maximum strength.

  • Start with your right side towards the anchor point, the Rip bar held up across your chest.
  • Jump 90 degrees to your right, lifting both feet off the ground as you do. Land with your back to the anchor point and the bar pushed away from your chest.
  • Jump back 90 degrees to the starting point, and repeat.

These exercises are great to start with, and many other TRX Rip Trainer individual exercises can be found in various online resources.

TRX Rip Trainer Workouts

If you’re still wondering what exactly sets the RIP Trainer apart, take a look here at a great promotional TRX video introducing the product. Remember, the Rip Trainer was designed with specificity and functional fitness in mind, but that does not mean you have to be a professional athlete to benefit from these exercises. Even for those who are looking to be creative with their workouts, there are some awesome courses available from TRX that are fun and functional.

TRX Rip Trainer Workout: Leaner, Faster, Stronger

Coached by Pete Holman, the creator of TRX RIP Trainer, this 45-minute workout blends 13 Rip workouts together into a fast-paced routine that is suitable for all levels. 

For those who are new to the Rip Trainer and want a breakdown of some effective exercises, this resource is a great place to start. From warm-up to cool-down, this workout will give you the foundational knowledge you need to gain confidence in the product and start to see results fast.

This is by far one of the most comprehensive overviews of the TRX Rip Trainer out there, and well worth the $6.95 value.

TRX Golf Rip Trainer Workout

Every athlete needs to make time for golf, right? With this unique workout, you can now practice the mobility and strength needed for that perfect golf swing in your gym.

Led by Trevor Anderson, a golf performance expert and TRX Senior Instructor, this 10-minute workout will give you the competitive advantage and help improve your golf game dramatically. Workouts such as these show the functionality and versatility of the TRX Rip Trainer.

TRX Lacrosse Workout

Lacrosse is a game of incredible speed, agility and strength, and the Rip Training system can provide a very functional way of building the specific strength needed. LXM Pro Pete Baum leads this 30-minute challenge designed to build total-body agility and left/right body balance.

If you’re not a lacrosse athlete, but you’re up for a unique challenge, this course is a lot of fun. As it focuses on core stability and full-body balance, the skills and exercises in these workouts can be applied to most fast-paced sports.


If you’re new to the TRX Rip Trainer, we suggest getting used to the product by learning some basic exercises and incorporating them into a new routine. Remember, your body is going to be hurting in places you didn’t even know you had, so progress at a comfortable pace.

If you’re the proud owner of a TRX Suspension Trainer as well, make sure to check out this epic fusion workout that blends both the TRX Rip Trainer and the TRX Suspension Trainer together.

It won’t take long before you fall in love with the creativity and versatility provided by the TRX Rip Trainer. From golf to whitewater kayaking, there are few sports the Rip Trainer can’t help you increase functional strength in.