By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
In my 10+ years as a personal trainer, I’ve learned that the most effective workouts are often the ones that are both challenging and adaptable. While heavy barbells and complex machines have their place, you don’t need a fully equipped gym to build serious strength. In fact, two of my favorite tools for forging a powerful lower body and a rock-solid core are dumbbells and a TRX suspension trainer.
This combination is a game-changer. It blends the classic, progressive overload of dumbbell training with the unique, instability-based challenge of TRX. The result is a workout that not only builds muscle and strength but also enhances balance, stability, and functional movement. It’s a formula for creating a truly athletic and resilient physique.
This article will guide you through my go-to leg and core workout using just dumbbells and a TRX. I’ll explain why this approach is perfect for beginners looking to build a strong foundation and for experienced individuals who need an effective way to maintain their strength, whether at home, in the gym, or on the road. Plus, I’ll show you how to use the 12Reps app to track every set and rep, ensuring you’re always moving forward.
Why Dumbbells and TRX? The Perfect Partnership
For anyone new to strength training, starting can feel daunting. Dumbbells are the perfect entry point. They are less intimidating than barbells and allow for a more natural range of motion, which can reduce the risk of injury. They make it easy to apply the principle of progressive overload, the cornerstone of muscle building, by simply picking up a heavier weight as you get stronger.
Now, let’s add the TRX factor. Suspension training is revolutionary because it uses your own bodyweight and gravity to create resistance. What makes it so special for core and leg development is the element of instability. Every exercise on the TRX forces your core to fire up to keep your body stable. A 2022 study in the International Journal of Exercise Science confirmed that suspension training is highly effective for enhancing core stability, balance, and overall strength [1].
By combining these two modalities, you get the best of both worlds: the raw strength-building power of dumbbells and the core-shredding, stability-enhancing benefits of the TRX. This synergy creates a well-rounded, functional fitness that prepares your body for the demands of sport and everyday life.
Your Anywhere, Anytime Workout Solution
The beauty of this workout lies in its versatility. A pair of adjustable dumbbells and a TRX trainer are relatively inexpensive and take up minimal space, making them a perfect home gym setup. Most commercial gyms have a dedicated TRX area and a wide selection of dumbbells.
Even better, both are incredibly portable. A TRX can be packed into a suitcase and anchored to a hotel room door, a tree, or any sturdy overhead point. This means you have no excuses to miss a workout, even when you’re on holiday or traveling for work. You can maintain your hard-earned strength and stay on track with your goals, no matter where you are.
The Ultimate Dumbbell & TRX Legs and Core Workout
This session is designed to hammer your quads, hamstrings, glutes, and your entire core. For beginners, I suggest performing this workout twice a week on non-consecutive days to ensure your muscles have ample time to recover and grow.
To maximize your results, it’s essential to track your performance. This is where a good workout tracker is invaluable. I have all my clients use the 12Reps app. It’s free to download, and you can start a free trial to access premium features. Logging your workouts allows you to see your strength increasing over time, which is the biggest motivator there is.
Here is the complete workout:
Exercise | Sets | Reps | Rest Period |
Dumbbell Goblet Squat | 4 | 12 | 60 seconds |
TRX Pike | 4 | 12 | 60 seconds |
Dumbbell Reverse Lunges | 4 | 16 (8 per leg) | 60 seconds |
TRX Knee Tucks | 4 | 10 | 60 seconds |
Dumbbell RDL | 4 | 12 | 60 seconds |
Mountain Climbers | 4 | 20 seconds | 60 seconds |
TRX Jump Squats | 4 | 12 | 60 seconds |
Exercise Instructions
Dumbbell Goblet Squat
Hold one dumbbell vertically against your chest with both hands. Stand with feet shoulder-width apart. Squat down as if sitting in a chair, keeping your chest up and back straight. Push through your heels to return to the start.
TRX Pike
Start in a plank position with your feet in the TRX stirrups. Keeping your legs straight, engage your core to lift your hips towards the ceiling, forming an inverted ‘V’ shape with your body. Slowly lower back to the plank position.
Dumbbell Reverse Lunges
Hold a dumbbell in each hand. Step one foot straight back, lowering your hips until both knees are at a 90-degree angle. Your front knee should be over your ankle. Push off the back foot to return to the starting position and alternate legs.
TRX Knee Tucks
Begin in a plank position with your feet in the TRX stirrups. Keeping your back flat, use your lower abs to pull both knees in towards your chest. Extend your legs back to the plank position with control.
Dumbbell RDL
Hold a dumbbell in each hand in front of your thighs. With a slight bend in your knees, hinge at your hips, pushing your glutes back. Lower the dumbbells towards the floor, keeping your back straight. Squeeze your glutes to return to the upright position.\nVideo available for each exercise.
Mountain Climbers
Start in a high plank position. Drive one knee towards your chest, then quickly switch legs, alternating in a continuous running motion. Keep your core tight and your hips low.
TRX Jump Squats
Hold the TRX handles and lean back slightly with tension on the straps. Perform a squat, and as you come up, explode into a jump, using the TRX for balance and support. Land softly and immediately descend into the next rep.
Building a Stronger Foundation
This workout is more than just a collection of exercises; it’s a systematic approach to building a stronger, more functional lower body and core. Research sponsored by the American Council on Exercise (ACE) has shown that consistent TRX training leads to significant improvements in muscular strength, reduced body fat, and even lower blood pressure [2]. When you combine that with the proven muscle-building stimulus of dumbbell training, you have a potent recipe for success.
Don’t wait to start building the strongest version of yourself. This workout gives you the structure and the tools. All you need to bring is the effort. Download the 12Reps app for free today, log this workout, and begin your journey to a stronger, more resilient you.
References
[1] Pierle, C., McDaniel, A. T., Schroeder, L. H., Heijnen, M. J. H., & Tseh, W. (2022). Efficacy of a 6-Week Suspension Training Exercise Program on Fitness Components in Older Adults. International Journal of Exercise Science, 15(3), 1168–1178. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9362890/
[2] ACE Sponsored Research. (2017). Investigating the Acute and Chronic Health Benefits of TRX® Suspension Training®. ACE Fitness. Retrieved from https://www.acefitness.org/continuing-education/certified/research-special-issue-2017/6306/ace-sponsored-research-investigating-the-acute-and-chronic-health-benefits-of-trx-suspension-training/
