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Clients come to Coaches for results! They want to lose weight, get stronger, have a great sweat, and let’s be honest, figure out how to use all the cool equipment. The TRX Suspension Trainer has brought people to the TRX Training Center from all over the world, they want a kick ass workout, with some really cool tools, from some kick ass coaches. Our newest tool in the box is the TRX Duo Trainer. The two strap, single anchor point design similar to gymnastic rings meets the functionality of TRX Suspension Training, while expanding the exercise library. Before exploring the features, take our quick equipment quiz for personalized workout recommendations with the Duo Trainer. I am loving the versatility of the Duo Trainer because I can go from pullups, to dips, to atomic pushups, and finish off with some muscle ups in just a few seconds due to the ease of adjustability with the Mobile Grips and Infinity Loops. If I need to make some micro adjustments I've got the versatility of adjustment tabs as well! TAKE OUR TRAINING QUIZ I get a variety of responses, from excitement to pure fear, when I tell them we are using the TRX Duo Trainer. The best part is at the end of class when the responses change to accomplishment and excitement for the next training.  I’ve slowly introduced the TRX Duo Trainer into some TRX Bootcamp classes (A multi station, multi-modality workout) because I can program some simple exercises and free up some room for moves that require a bigger footprint. Here are some of my favorite exercises that you’ll see in my classes at the TRX Training Center, try them on their own, or mix it into your stations based circuits. TRX Duo Trainer Exercises: ●TRX Duo Chest Press ●TRX Duo Rock bottom Push-up ●TRX Duo Dip ●TRX Duo Inverted Row ●TRX Duo Pull-up ●TRX Seated Hang with Leg Raise Want to pair these up in your next TRX Circuit class? Give these combos a try! ● Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○5 KB Swings and 10 TRX Duo Chest Press ○5 KB Swings and 5 TRX Duo Rock Bottom Push-ups ○10 KB Swings and 3 TRX Duo Dips ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. ●Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○10 Squat Jumps and 5 TRX Duo Inverted Rows ○10 KB Goblet Squats and 5 TRX Duo Pull-ups ○10 TRX Seated Hang with Leg Raise and 10 cycle jumps ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. BIO: Miguel Vargas eats, sleeps, and breathes all things TRX. "Straps & Sticks" has become his passion over the past 6 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX Coach, his goal is to deliver exciting, challenging, and safe classes for athletes of all levels. Miguel is also a Senior Course Instructor responsible for delivering the TRX Education Journey to the latest and greatest TRX course attendees.  His passion for coaching comes from his experience of being surrounded by great coaches. Along with coaching, Miguel is the Training and Development Manager at TRX's headquarter office in San Francisco, California.  

Use this four exercise TRX Suspension Training sequence to light up your back, chest, arms and core for a workout that delivers results quickly and efficiently. Want to find the perfect TRX exercises for your strength level? Take our quick assessment quiz to get a personalized home workout plan. The TRX Door Anchor makes it easy to train at home, on the road or anywhere you have a sturdy door. TAKE OUR TRAINING QUIZ Training indoors sometimes means having to work around a small, confined or awkwardly shaped space—the same conditions that inspired TRX founder and CEO Randy Hetrick to produce a version of the training device that would become the TRX Suspension Trainer during his former career as a Navy SEAL. As you’ll see in this video, the TRX makes it easy to select or modify exercises that deliver the results you want in the space you have. This workout features the following four movements: TRX Super Fly TRX Single Arm Chest Press TRX Single Arm Row TRX Power Pull Use these exercises as part of your next TRX Door Anchor workout or run through the sequence for a set number of reps (10 per movement/side) or time (30 seconds per movement/side), and you’ve got a winning upper body workout that will light up your anterior and posterior chains, arms and core. Get your TRX Suspension Trainer.

If you want to get the most out of your training this summer, incorporate this time-efficient and effective workout program into your normal routine 2-3 times a week for four weeks, and you'll feel the difference come June. Want to find the perfect summer training plan for your goals? Take our quick assessment quiz to get a personalized program that fits your schedule. With quick, 30-minute workouts, this program will increase strength, develop your core and reduce the risk of injury, making you fit and ready for cycling, running and swimming this outdoor season. TAKE OUR TRAINING QUIZ This downloadable PDF is easily viewed on portable devices like your smart phone or tablet, so you can take it wherever you train. This program is built around the TRX Core Workout a 30-minute a real time downloadable workout with trainer-quality instructions, purchase it here.

If you thought you needed a dip station at the local park or gym to incorporate this classic body weight exercise into your training, then Fraser Quelch, TRX's Head of Training and Development, would like you to think again. And before diving into dips, take our quick fitness assessment quiz to ensure you're using the right progression for your strength level. TAKE OUR TRAINING QUIZ This video shows an easy way to do dips on the TRX. The TRX Dip builds tremendous triceps and pectoral strength like a normal dip, but it also improves shoulder stability and mobility at the same time. This fundamental move is suitable for all levels of fitness, but as Fraser demonstrates in this video, the TRX Dip can be made more difficult with a few simple adjustments in body position. If you don't have a suspension trainer, pick one up today.   TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW

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.