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Here, Jeannie Bassi and Jody Morgan from Beach CrossFit show us how integrating the TRX into a well known CrossFit benchmark workout (“Cindy”) can dramatically enhance the effectiveness of an already grueling routine. * * *   Introducing the TRX to “Cindy” results in additional explosiveness, balance and stability, not to mention the ultimate fight with your “core” or, as CrossFitter's refer to it, “midline stabilization.” When executed with proper and efficient form using the original CrossFit method, this workout attacks you with a challenging met-con and a test in overall strength and muscular endurance. Don't be deceived by the simplicity of the workout. Want to find the perfect TRX/CrossFit hybrid routine for your fitness level? Take our quick assessment quiz to get a personalized training plan that combines both training styles. Needless to say, you'll regret saying that to this TRX/CrossFit workout. TAKE OUR TRAINING QUIZ   In each workout, perform as many rounds as possible (AMRAP) for 20 minutes. CrossFit CindyPull-ups (5 reps)Push-ups (10 reps)Squats (15 reps) TRX CindyTRX Pull-ups (5 reps)TRX Atomic Push-ups (10 reps)TRX Jump Squats (15 reps) The key to success in the TRX Cindy is efficient movements consisting of full ROM, proper form and consistency in body alignment and control, as well as individual modification of the movements to ensure these criteria are being met. Using the TRX and integrating it with CrossFit style workouts and methods will help your body progress to reaching PRs faster, more efficiently and with more consistent form and full ROM. The TRX will help CrossFitters truly feel and understand exactly what midline stabilization is all about and how it will immensely improve overall performance and functionality. This knowledge will ultimately enhance the foundation of any CrossFitter. Jeannie Bassi is a certified CrossFit instructor, fitness professional and TRX instructor. She is the owner and head trainer of Jeannie's Beach CrossFit (jeanniesbeachcrossfit.blogspot.com) located in Virginia Beach, Virginia.

his workout program fuses free weights with TRX metabolic circuits and nutrition. Need a personalized plan? Take our quick assessment quiz. TAKE OUR TRAINING QUIZ Here's how to organize the program: This program is designed as a four day a week strength training program. There are four separate workouts. Two are traditional free weight days divided up into workouts A and B. Two are TRX metabolic circuits divided up into workouts A and B.  You might divide your week up as follows: Day 1 – Strength A Day 2 – TRX A Day 3 – Recovery Day 4 – Strength B Day 5 – TRX B Day 6 – Recovery Day 7 – Recovery The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. These were developed by Fraser Quelch and Chris Frankel and are meant to complement each other. Each should be done once per week. The structure of these workouts is clearly outlined in the charts below, and the way they should be executed is clear in the accompanying video in terms of exercise technique, tempo etc. The videos are great to follow along with as they provide a complete, real time circuit that can be repeated as often as necessary to help keep you motivated. TRX Metabolic Workouts     TRX Metabolic Workout A Video   TRX Metabolic Workout B Video The Strength Workouts were developed by Alwyn Cosgrove. They utilize traditional free weight movements as their core. Be aware that any of the strength exercises marked as #a or #b means that these two movements should be performed as a superset with no rest between them. If you have any questions about the exercises included in these workouts, please refer to the video links below that feature John Berardi cranking away at his local gym. Strength Workout A Exercise Library Deadlift Barbell Front Lunge Incline Dumbbell Press Bent Dumbbell Row Swiss Ball Crunch Incline Dumbbell Curl Strength Workout B Exercise Library Squat Dumbbell Step-up Dumbbell Military Press Close Grip Chins Prone Jackknife Triceps Press Are you ready for weeks 3 & 4?

Here, TRX Instructor and MMA coach Doug Balzarini shows us five two-part movements that involve alternating between two TRX exercises. Want to find the perfect compound exercise combinations for your fitness level? Take our quick assessment quiz to get a personalized training plan. You will perform one rep of one exercise followed by one rep of another exercise and continue to alternate back and forth for the desired number of reps. Using the interchanging sequence requires a bit more coordination and core stability. TAKE OUR TRAINING QUIZ 1. TRX Biceps Curl to TRX Low RowThis is a pretty popular interchanging sequence you may have seen before. Perform a TRX Biceps Curl with your palms up and your upper arms parallel to the ground. After one rep, rotate your hands to a neutral grip and perform one rep of a TRX Low Row with your elbows down by your sides and your spine neutral throughout. 2. TRX Single Leg Squat to TRX Single Leg Balance ReachWhen performing the TRX Single Leg Squat, keep your arms relatively straight and try to keep your weight on the heel to the mid foot while maintaining an upright posture. After each rep, hinge from your hip, apply pressure into the handles, extend your heel towards the back wall and lower down into a balance reach or deadlift position and maintain a neutral spine throughout the exercise. 3. TRX Crossing Balance Lunge to TRX Step Side LungeBegin by lowering down into a TRX Crossing Balance Lunge and reaching the rear leg diagonally behind you. On the way up, bring the rear leg out to the side, line up the ankle, knee and hip joint and sit back into a TRX Step Side Lunge. Head and chest should remain upright and feet should remain forward throughout the exercise. 4. TRX Burpee to TRX ScorpionAfter the push-up portion of the TRX Burpee, you will perform the TRX Scorpion by rotating your torso and bringing the free leg under your body and then rotating your torso the other way to bring that free leg over your body. Next, return to the push-up position and drive that knee up before standing tall to complete one rep. 5. TRX Low Row to TRX Triceps ExtensionKeep a neutral grip for the TRX Low Row and pull explosively enough to carry you through and under the anchor point where you will go right into a TRX Triceps Extension. This will also be done in an explosive nature so that you can return back to the row position. Make sure the TRX is fully shortened, and only suggest this exercise to healthy and experienced TRX users. Want more? Check out the TRX Performance: MMA Workout featuring UFC fighter Brandon Vera and TRX inventor and former Navy SEAL Randy Hetrick Doug Balzarini works at Fitness Quest 10 (www.fq10.com) as a personal trainer, strength coach and Operations Director for Todd Durkin. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego, he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training and FMS training. He has also appeared in eight fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Performing the TRX Chest Press on one leg is a great chest movement with an increasingly more difficult stability challenge. Find out how to perform a Single Leg Chest Press from TRX founder and CEO Randy Hetrick and Fraser Quelch. Fraser Quelch is Director of Training and Development for TRX. He is also a featured fitness author and a competitive ironman triathlete.

Here are three excellent TRX workouts for the chest, back, and legs, to build stability, strength, and mobility from Kasten Jensen of yestostrength.com. Not sure which TRX exercises are right for your fitness level? Take our quick assessment quiz to get a personalized training plan tailored to your goals. An accomplished athlete and fitness industry veteran, Jensen knows what it takes to achieve optimum results and often integrates combination exercises into the programs of his clients and athletes as a way to engage a larger portion of muscle fiber and increase muscle mass. Here, Karsten shows us three innovative combination exercises on the TRX Suspension Trainer. TAKE OUR TRAINING QUIZ Combo #1:   TRX Mid Row (w/Band, Shoulders Abducted) TRX Mid Row (Shoulders Abducted) TRX Mid Row (Adduction to Abduction)  This cool combo emphasizes a pull pattern with horizontal abduction to emphasize the posterior deltoids, rhomboids and middle trapezius. It's great for athletes seeking to improve posture or prevent shoulder injuries (volleyball, racquet athletes, baseball pitchers). The first exercise in the sequence uses bodyweight plus band resistance. The second exercise uses bodyweight only as the resistance, and the third exercise makes use of the fact the athlete is stronger when pulling with the shoulder joint in adduction compared to abduction. Thus, the concentric portion of the row is performed with arms adducted. Subsequently, in the contracted position, the upper arms are shifted into the abducted position and the posterior deltoids are challenged eccentrically. Combo #2: TRX Chest Fly TRX Chest Fly (Eccentric Emphasis) TRX Chest Press  This cool combo emphasizes the pectoralis major, anterior deltoids and biceps brachii in horizontal adduction. It also places a great challenge on the core muscles in an anti-extension function. The first exercise in the sequence is a regular chest fly. The second exercise emphasizes the eccentric portion of the fly. In the bottom position, the elbows are brought in and the athlete presses him/herself up in a chest press fashion. The third exercise recruits the target muscles in a less challenging movement, the regular chest press (the shoulder joint can be in the adducted or abducted position). Combo #3: TRX Hip Airplane TRX Lunge TRX Single Leg Squat In this cool combo, the unique benefits of placing the back foot in the cradle includes natural perturbations through the foot and also your center of gravity is moved back compared to a single leg squat. If the athlete moves to a point where the foot cradle is creating a slight backward pull, there is also an interesting increased activation of the tibialis anterior, a muscle that is often under worked in many training programs. The first exercise emphasizes the gluteus maximus as extensor, abductor and external rotator of the hip joint. The second exercise is a regular lunge, and the third exercise is a regular single leg squat, where the foot is no longer in the foot cradle, thus the center of gravity is moved forward and there is an increased emphasis on the quadriceps muscles. When the movements are optimally sequenced, combination exercises allow for a unique blend of medium to high intensity and high volume. Another fan of combination exercises? TRX Director of Training and Development Fraser Quelch, who's shared some very cool combos with us in the past. Try one of our TRX products today: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW References: McGill S. Groove Motion/motor patterns and corrective exercise. Ultimate Back Fitness and Performance Chap 10, p 207. Backfitpro Inc. 2009  Karsten Jensen has been a strength and conditioning coach for 15 years (www.yestostrength.com). He has a Master’s degree in Exercise Physiology and is a Chek Practitioner Level 2 and a Chek Holistic Lifestyle Coach Level 3. Karsten worked for the Danish National Elite Sports Institution from 2000 to 2007, rendering his service to nationally and internationally ranked athletes from various sports. He is currently based in Mississauga, Ontario.

Coach and human performance expert Nick Tumminello uses the TRX Suspension Trainer and kettlebells together to create what he calls “perfect paired sets,” allowing you to deliver a total body workout that can be quickly progressed or regressed to meet the needs of almost anyone. Watch the video to see a perfect pairing between two classics: the TRX Atomic Push-up and Kettlebell Swing. Here are some coaching tips on these exercises: TRX Atomic Push-up: Keep your shoulders and hips square and level. This engages the core muscle and improves spinal stability. Keep a straight back and be sure not to elevate your feet too high in the TRX straps. Be sure to make this a smooth, rhythmic transition from push-up to knee tuck. Do not make them two separate, robotic actions. Keep your entire body straight and do not extend your lower back beyond neutral. Kettlebell Swing: Think of this as a fast, explosive hip hinge! A proper kettlebell swing should look more like a Romanian dead lift than a squat. Be sure to have a good hold (tight grip) on the kettlebell while performing this exercise. Do not allow your back to arch in a kyphotic manner. Keep a lordodic curve throughout the swing action. At the bottom of each swing, touch your forearms to your thighs. This allows you to use your lower body as the primary driver of the kettlebell instead of “arming” it up. There are three primary ways you can perform this exercise with your clients and athletes: Density Set - Choose a given amount of time from five to eight minutes. Perform each exercise back to back for as many rounds as possible within that given time frame. Nick suggests performing eight to 20 reps of the TRX Atomic Push-up and 16 to 20 reps of the Kettlebell Swing. Attempt to get more work done in the same time frame with each consecutive training session. Timed Set – Choose a given number of reps for each movement (see above for rep # recommendations). Perform a given number of rounds (one paired set of both exercises is one round) in as little time as possible. Nick suggests anywhere from four to eight rounds. Attempt to finish in a faster time with each consecutive workout. Traditional Set – This is the most basic form and still a very effective training method. Perform each exercise as a super-set for a given number of reps, rest as needed between sets and complete a specific number of reps. For improved muscle endurance, use higher reps with less rest. For improved strength, use higher loads or wear a weighted vest on while performing TRX drills and perform more sets with less rest and increase the length of the rest period. For more ideas on using the TRX with kettlebells, check out TRX Kettlebell: Iron Circuit Conditioning. Nick Tumminello is founder of Performance University, where he delivers world-class health and performance training and education to everyone from exercise enthusiasts to professional athletes. Nick is a highly sought after coach and educator and the inventor of the Core Bar. He has produced numerous educational DVDs and is a regular contributor to popular websites like T-Nation and Strengthcoach.com.

  We’ve had dozens of requests for information on using the TRX Suspension Trainer with a BOSU, so we’ve enlisted the help of Brian Schiff, a physical therapist, fitness professional and experienced BOSU-er, to put together some TRX BOSU exercises to add variety to your routine and really challenge your core stability and balance. There are several ways to incorporate the BOSU with the TRX to add challenge to traditional exercises like the push-up. The key thing to remember is keeping strict form throughout the entire movement. Sacrificing form for more reps or to move on to the next progression is not recommended. The exercises performed in the video progress from easiest to hardest in terms of stability level, not necessarily perceived exertion as narrow grip push-ups may seem more tiring than offset. Not sure where to start with stability training? Take our quick assessment quiz to get personalized exercise recommendations matched to your current level. TAKE OUR TRAINING QUIZ The TRX BOSU exercise progression Brian performs in the video is as follows: TRX BOSU Push-up ((flat side up) TRX BOSU Push-up Plus (flat side up) TRX BOSU Narrow Push-up (flat side up) TRX BOSU Offset Push-up (dome side up) TRX BOSU Push-up (dome side up) A suggested rep and set scheme is one to three sets of five to 10 reps at first. Gradually increase repetitions, add external loads (e.g. a weight vest) or increase time under tension (bottom position) to raise the intensity of each exercise. When performing these exercises, keep your hands beneath your shoulders at all times, unless you are seeking to further heighten core work. If so, gradually extend the hands forward of the shoulders, and this will increase the lever arm of the body and dramatically increase abdominal firing to prevent hyperextension of the lumbar spine. Using the BOSU with the flat side up approach allows for a wider base of support in the upper body. Therefore, you will sense more shoulder work. Conversely, the dome side up position creates a narrow base of support and forces greater recruitment of the chest and triceps. This position can also be much tougher on the wrist joint, so those of you with a history of wrist injuries/pain should use caution. The temptation to skipping ahead to the hardest exercise or the coolest looking one is normal, but failing to properly progress through these exercises can lead to a shoulder injury. So keep that in mind and be sure to master the exercises sequentially. Brian Schiff, PT, CSCS, (www.BrianSchiff.com) is a nationally respected physical therapist, author, speaker and fitness professional.

The goal of TRX Body Blast is to unite participants of all fitness levels to perform synchronized exercises in a group class. Music is the key ingredient, with exercises choreographed to the beat and instructor-led cues guiding collective movements. Ready to find the perfect TRX class format for your style? Take our quick quiz for personalized recommendations that match your fitness preferences and experience level. TAKE OUR TRAINING QUIZ In this video, Dan McDonogh takes us through a TRX Body Blast workout. As "our instructor," he's selected the exercises (TRX Chest Press, TRX Triceps Press, TRX Standing Oblique Roll Out, TRX Biceps Curl and TRX Y Deltoid Fly) and the soundtrack, Nickleback's "Burn It to the Ground." As you can see from the exercise selection, the focus is on the upper body, which is a great programming strategy for an avid cyclist like Dan.   You can create your own workout like this, using whatever TRX exercises you like (shoot for 8-16 reps per exercise). Some things to keep in mind with exercise choice are: Appropriateness (match participants' ability levels) Intensity (adjust intensity with Stability Principle) Order (aim for minimal adjustments) Variety (work all three planes of motion)  Give it a shot, and I think you'll find performing the movements to music will make your workouts feel less like "work" and more like shakin' your tailfeather on the dance floor... or by the side of a lake in eastern Canada like Dan. If you're interested in learning about creating group workouts, register today for an upcoming TRX Group Suspension Training Course.

This is an intense fusion Boot Camp combining TRX, Battling Rope, and Rip Trainer from Fraser Quelch at his Canadian Pagoda of Pain. Want a boot camp program tailored to your fitness level? Take our quick assessment quiz. Boot camps are popular for good reason - they deliver results and are profitable for trainers. TAKE OUR TRAINING QUIZ They make it easy to: Train a lot of people with a little equipment Set everything up without having your own gym or studio Work with large groups of people all at once You can perform a fitness boot camp at local parks, playgrounds or even in your own backyard. All you need is a little bit of room and whole lot of energy because Fraser does not disappoint! This workout will challenge every muscle in your entire body, using a combination of the TRX, ropes and the Rip Trainer (in the bonus round): Watch the video and let Fraser show you how it's done, then print off the workout and head outdoors to tackle the TRX Battling Rope Boot Camp. Trust us: it’s no walk in the park. Live in the San Francisco area?? TRX Summer Bootcamp Training is here. We have three TRX TEAM bootcamp sessions guaranteed to get you beach-body ready. Details here. Fraser Quelch is Director of Training and Development for TRX. An expert in functional training and endurance athletics, Fraser has presented at events worldwide and is featured in numerous fitness DVDs. Fraser holds a Bachelor's degree in Physical Education and in 2011 was named co-recipient of IDEA's Program Director of the Year award.