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Pop quiz: Which TRX Suspension Trainer exercises incorporate the plank? (A)TRX Chest Press (B)TRX Body Saw (C)TRX Squat (D)All of the above (E)A and B only (F)None of the above The correct answer is D. Now let’s discuss why and bust a few TRX myths along the way. Myth 1: You only plank when doing TRX abdominal work. The TRX Suspension Trainer is an all core, all the time tool. You don’t want to simply go through the motions of a push (like a TRX chest press), or a pull (like a TRX row); you always want to start and finish each move with an active plank. To really nail that plank, it’s important to practice. Even before you incorporate your plank into your TRX Suspension Trainer exercises, you want to learn what “right” looks and feels like. Myth 2: Holding a plank longer means that I’m getting stronger This one’s firmly in the maybe category. According to Miguel Vargas, Training and Development Manager for TRX, how long you can plank is secondary to how well you can plank. Vargas says he would rather see people hold six perfect planks for ten seconds each than one sloppy plank for 60 seconds. If you can hold a perfect plank for a full minute, pat yourself on the back. Myth 3: The length of my TRX Suspension Trainer straps doesn’t affect my plank. To maximize each of your exercises, Vargas says you need to adjust the Suspension Trainer to the recommended length to achieve your full range of motion. When you’re doing a row, make sure the straps are fully shortened to find the proper angle for the move. (If the straps are too low, you could drag your shoulders on the ground on more difficult rows.) Conversely, when you’re doing a push or chest press on the straps, you want the straps to be fully lengthened so you can increase the load by getting deeper under your anchor point. Myth 4: The angle (or vector) is the only variable in plank-based movements What a lot of people don’t realize is that plank-based exercises on the TRX Suspension Trainer aren’t solely dependent on the load (i.e. resistance). You can also adjust your difficulty level by challenging your stability. If you’re doing a chest press and you’ve mastered the active plank, Vargas suggests raising one leg off the ground, or chasing your active plank with a single arm push, pull, or plank. As you play with those plank variables, you’ll discover that your core has to work harder to achieve the same quality of movement you executed with two arms or legs.    Myth 5: Planks don’t apply to TRX Squats Surprise! Standing is vertical planking. Each time you drive back up to standing position in your TRX Squat, you are resuming your plank. That doesn’t mean that you need to squeeze your glutes and lats while walking around your home or office, but practicing those squeezes with your TRX Suspension Trainer will establish the pattern that your standing position at the start and finish of a squat is a plank. When you add load to your squat—whether it’s with dumbbells at the gym, picking up your kids, or accepting a heavy box from a courier, your body will know how to respond. Myth 6: How I hold my feet doesn’t matter for a TRX plank A lot of people overlook proper foot form once they place their toes in the foot cradles, but flexing the ankle and pushing your heels against the Suspension Trainer handles will improve your TRX Plank.  According to Vargas, driving your heels against the handles mimics an active standing plank, and creates more stability. When your toes are pointed in the foot cradles, you can also fall into a dip, which can trigger lower back pain. Flexing the ankle supports proper form. The plank is the basis of hundreds of movements in TRX and in life, which means that you’ll move and feel better if you take the time to perfect it. 

Recently on his blog, world-renowned strength and conditioning coach Mike Boyle tackled a concept that some of you may be familiar with: high intensity interval training, or HIIT for short.   HIIT is a form of cardio exercise performed in short and intense bursts (intervals) to encourage fat loss. If you're serious about maximizing your time spent working out so you burn fat while building endurance, continue reading as Mike tells you how to HIIT. Every fat loss article we read espouses the value of interval training for fat loss. The term high intensity interval training (HIIT) is thrown around so much that many people just assume they know what it is. However, among all of the recommendations I see to perform HIIT, very few articles contain any practical information as to what to do or how to do it. The focus of this article will be not why, as we have already heard the why over and over, but how. How do I actually perform HIIT? To begin, we need to understand exactly what interval training is. In the simplest sense, interval training is nothing more than a method of exercise that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it. How much work do I do? How hard should I do it? How long should I rest before I do it again? Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as high intensity interval training (HIIT), and it is now the darling of the fat loss and conditioning worlds. The truth is, you can also do low intensity interval training (LIIT). In fact, most people should not start with HIIT but LIIT. HIIT may make you vomit if you don't work into it. Research Background In case you have been in a cave for the last decade, let's quickly review some research. A recent study, done in Canada at McMaster University (often referenced as the Gibala Study after lead researcher Martin Gibala) compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work. A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program. Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated "running burns twice as many calories as walking." This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate. Do the math. Swain states that a 136 pound person walking will burn 50 calories per mile and proportionally more as the subject's weight increases. In other words, a 163 pound person would weigh 20 percent more and, as a result, burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven mph burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four MPH). That's less than four calories per minute of exercise. This is less a testament for running and more a testament for high intensity work versus low intensity work. More intensity equals greater expenditure per minute. In Part 2 and Part 3 of this series, Mike looks at primary ways to perform interval training and then examines the efficacy of performing interval training on various pieces of cardio equipment (treadmill, stationary bike, etc).  If you want your own HITT workouts to try, click here. Mike Boyle is co-owner and content editor for strengthcoach.com, one of the world’s leading resources for performance enhancement information. He is Strength and Conditioning Coach with the US Gold Medal Olympic Teams in Women’s Soccer and Women’s Hockey and also for the Ice Hockey team at Boston University. The author of Functional Training for Sports and Designing Strength Training Programs and Facilities, Mike has appeared in well as over 20 instructional DVDs. He currently owns and operates Mike Boyle Strength and Conditioning, one of the nation’s first and most successful private strength and conditioning companies.

Working out on the road can be challenging. You never know what kind of equipment or space you’ll have access to with the limited time that you have. In this video, Champion swimmer Natalie Coughlin shows you her favorite TRX exercises that you can perform right off any hotel room door. Don’t forget to pack your TRX whenever you travel, so that you’re training doesn’t have to take a vacation too.

As a Senior Instructor at TRX, one of the perks of my job is getting to test new products with my clients. Over the past few months, I’ve been doing that with our new TRX Pro Suspension Trainer. To give you some context, the Pro has always been one of TRX’s premium products, due to its durability - built for high-volume use (believe me, this thing can take a beating), locking carabiner (so no one steals your straps), and the rubber handles that give you added grip when you’re turning up the intensity. What I’m trying to say, is the TRX Pro that we’ve always sold is the best Suspension Trainer out there.    Until now... Enter the NEW TRX Pro.  Our BEST just got BETTER!      UPDATE 1: ADJUSTABLE FOOT CRADLES (WITH ADDED PADDING) I’ll start with, what I consider to be, the most game-changing update - adjustable foot cradles. Over the years, I’ve seen many a small foot go flying through the foot cradles during mountain climbers, TRX crunches, etc... This has always been a pain point. Those days are over. Now, the members of the “itty bitty foot committee” can easily and quickly adjust the size of the foot cradle and be on their way to the perfect plank.... And the same goes for those with big feet.    For all our yogis out there - and trainers who are teaching TRX for Yoga - the adjustable foot cradles will allow you and your students to comfortably and safely do any sort-of barefoot training. There’s also an extra layer of padding that feels oh-so-nice when you’re trying to achieve that yogi zen. So go on, kick off those shoes and get after it.    UPDATE 2: ANTIMICROBIAL HANDLES (w/ Microban®  Technology) Any germaphobes out there?  Rest easy, we’ve got you covered (but not in bacteria ... okay bad joke;-). Some days I teach as many as six classes a day, and the straps will be handled by over 100 members. That’s a whole lotta germs—and a lot of sanitizing between sessions for me. With the new Microban antimicrobial technology infused into the handles, I feel a lot better about protecting my clients and my instructors — especially going into flu season.    UPDATE 3: PADDED TRIANGLES  At first glance, this may appear to be the most lackluster update, but I gotta tell you, doing a TRX sprinter start has never felt cushier (no more annoying rubbing on the forearms). Working your butt off on the straps can already be a painful experience (in a good way), no need to add discomfort to the mix.      UPDATE 4: FRESH NEW LOOK  We can all tell ourselves that it doesn’t matter how something looks, as long as it works well. But let’s be real, at the end of the day, looking good is always a nice little extra (why else would your clients let you boss them around for an hour? ;-). The new grey highlights, pops of yellow, and other little touches, look super slick.    So there it is in a nutshell, the new and improved TRX Pro Suspension Trainer. Once you start training with it, you’ll know what I mean when I say: TRX’s BEST just got BETTER.    -STAY FIT SON-    Miguel Vargas  TRX Senior Instructor        GET YOUR NEW TRX PRO SUSPENSION TRAINER TODAY!         

Strong glutes—we all want them. Whether you’re a powerlifter looking to improve your hip abduction for better, deeper squats, a mom looking to improve her hip strength, or you’re a Pilates enthusiast who wants to work the peach, strong glutes have always been super important for performance. However, strong glutes and hips go beyond pure athleticism—a strong glute and hip complex is correlated with less back pain, less pelvic pain, looser hamstrings, less tight hip flexors, and improved skills like sprinting and cutting. Basically, if you want speed and power, you need strong glutes. Enter our brand-new product we’re super excited about: TRX® Glute Bands.  MEET THE TRX® GLUTE BAND We saw a need and we delivered. Our TRX® Strength Bands are great for shoulder workouts, upper body moves, and all-around full body workouts; and our TRX® Exercise Bands are great for isolated hip work and rotator cuff targeting; but our new TRX® Glute Bands are specifically designed for maximum glute strengthening in a comfortable design made with everyone’s needs in mind.  Build up glute and hip strength to improve posture, pelvic stability, and low back pain. Perfect for multiple moves, from squats to glute bridges to kickbacks. Soft fabric won’t bunch on leggings or tug hair when next to skin. 3 levels of resistance (light, medium, heavy) to best challenge you as you get stronger. Adjustable sliders offer even more customization. So how do you use them? We’ll give you some ideas: MOVE 1: DROP IT LIKE A SQUAT Seems simple enough only it’s not–once you loop the Glute Band of your choice around your knees, expect an intense challenge as you resist the resistance band with every rep.  WHAT IT DOES Crazy gluteus medius challenge (translation: side glute) Forces you to think about pushing your knees out during squats Improves muscular endurance thanks to that awesome resistance  CHALLENGE Perform tempo squats of 5 seconds up and 5 seconds down with a 2 second pause at the bottom. You’re welcome. Try 2 variations of a pulse squat: 1) hold your bottom squat then do mini squat pulses up and down, about an inch. Control the movement and try not to bounce. Then follow up with this burner, 2) hold your bottom squat and pulse your knees in and out. Mega ouch.  WITH YOUR TRX STRAPS Have a TRX® Suspension Trainer™? Good, put it to use.  Get deeper into your squat by holding onto the straps Turn your squat into a jump squat by holding onto the straps—it’ll give you more control so you can focus on pushing against the Glute Bands as you jump MOVE 2: DO THE MONSTER WALK Also called “crab walks,” this move has been popularized by many a TikTok and IG influencer, but it’s always a mainstay in physical therapy. Why? It not only strengthens your glute complex (glute maximus, glute medius, glute minimus) and your hip external rotators (the piriformis. the gemellus superior/inferior, the obturator internus/externus, the quadratus femoris, and yes, even the psoas major), it also works on the co-contraction of these muscles together as a unit. The result? Better control, coordination, and stability (especially for your pelvis, which is super important for anyone from athletes to new moms).  WHAT IT DOES Excellent coordination and control challenge Improves pelvic stability and power thanks to stronger hips and glutes Improves overall endurance (it’s a crab walk, not a cake walk).  CHALLENGE Without letting your hips move too much (keep them even), walk 15 steps to the left, 15 steps forward, 15 steps to the right, then 15 steps backwards. Hold a quarter squat then tap your right leg out as if you were going to walk to the right, but keep your left foot planted. Keep tapping your right foot out and back until you can’t perform any more reps. Repeat on the other side.  WITH YOUR TRX STRAPS Turn your Crab Walks into Curtsey Lunges by holding onto your straps. Trust us—the resistance takes these to a whole new level.  MOVE 3: GET UP IN THAT GLUTE BRIDGE (OR HIP THRUST) One of the most effective glute moves ever, glute bridges mostly target your glute maximus, but they’re also amazing at establishing lumbo-pelvic control and stability (translation: your core, spine, and hips work together and not against each other, which makes you stronger, more resilient, and less prone to tightness—feel free to geek out here). The standard glute bridge is an excellent go-to, just loop the Glute Band around your knees, lie on your back, maintain a pelvic tuck, and squeeze your glute up until you form a straight line from shoulder to knee. If you need a challenge, look below.  WHAT IT DOES Seriously effective glute targeting exercise. Improves pelvic control Great for helping to resolve lower back issues. CHALLENGE Try single-leg glute bridges, single-leg glute bridge holds, and glute bridge marches Try a frog-legged variation—bring the soles of your feet together and let your knees press out against the Glute Band. Perform glute bridges, mini pulses up and down at the top, and mini pulses with your knees pushing out and back in.  WITH YOUR TRX STRAPS This is a mega challenge not for the faint of heart—try a Hamstring Curl or Glute Bridge with your feet in the foot cradles while wearing the Glute Bands. We apologize in advance.  MOVE 4: THE CLASSIC SIDE-LYING LEG LIFT  A mainstay for a reason, you’ll see this move in pilates classes, prescribed in physical therapist’s offices, and added as an “activation drill” warmup before hitting up a more intensive class. The setup is simple—loop the Glute Band above your knees then lie on your side (prop up on your elbow for support), and lift your top leg up against resistance. Keep a tight core and don’t let your back round too much.  WHAT IT DOES Seriously targets the glute medius (and other external hip rotators) A go-to for hip strength and control Great for helping to resolve lower back and hip issues.CHALLENGE Play around with angles here—leg straight in line with your leg, leg forward at an angle, or leg directly in front of you at 90-degrees. Each angle targets a different part of your side glute for all-around strength.  The beauty of hip and glute strength is it goes beyond having a more rounded backside—when your entire hip and glute complex is strong and more resilient, it helps offload any stress on other muscles that tend to pick up the slack, like your back (and even your hip flexors).  OH, AND DON’T FORGET... Want to use your new TRX® Glute Bands with a TRX® Suspension Trainer? If you don’t already have the HOME2 (best for those new to fitness) or the PRO4 (best if you need something more advanced), shop them now. And, of course, behind every Suspension Trainer workout is the anchor that hangs it up—find the one for your training space here.

The United States Marine Corps recently released its new physical standards for recruits who wish to enter into combat-related positions, and the results are clear that Corp members must demonstrate a higher level of physical acumen.  The new guidelines were developed in order to provide gender-neutral performance standards for all combat-related MOSs, now that all military occupational specialties in the Marine Corps are open to women.     In broad strokes, and beyond the existing 20km ruck run and wall-scaling, the tests include new benchmarks for pullups, ammunition-can lifts, as well as specific physical standards tailored to individual combat MOSs.  The Marine Corps reported that the new physical standards ultimately aim to create stronger combat units, and move those that fail the standards into less physically-demanding roles.  While recognizing the challenges that exist to maintain a high success rate, and by keeping the focus on creating a stronger Corps, the new standards are viewed as a net positive.     The new fitness standards also include ample exercises that evaluate aerobic ability, weight-bearing capacity, and coordination.  Cardiovascular tests range from the above-mentioned 20km ruck run as well as “rushing” 300m to reach an objective.  Weight-bearing exercises focus primarily on “lifting and carrying,” and include challenges ranging from moving artillery rounds for 50m to relocating tank batteries short distances.  The parts of the revised standards that require a great deal of coordination involve casualty evacuation and breaching a door with a battering ram.   TRX Training was born in the Navy Seals, and as such, the company’s products and educational programming are used to train the most elite military units of the US Armed Services.  As a tried and tested training regimen, TRX’s focus on Movement-based Training will give any service member a leg-up in passing the Corp’s new fitness standards.  In speaking about the new development, TRX Head of Human Performance Chris Frankel had the following to say:    “TRX Suspension Training is part of the Marine Corps HITT program and is used to train core strength and movement competency. We have used evidence-based programming and product design to optimize physical conditioning to be a critical part of combat readiness, as well as, to improve general fitness and reduce risk of injury. We continue to leverage research demonstrating the unique benefits of Suspension Training on core strength, especially as an alternative or supplement to traditional sit-up exercises. As the bar is raised for physical fitness in the Marine Corps we look forward to supporting this initiative with education and programming as needed.”    TRX Training offers products and educational programming tailored to service members, such as the TRX Military Fitness Workout and the Force Tactical Conditioning Program.  The TRX Tactical Gym, developed particularly for service members, is a complete Suspension Training kit containing everything needed to begin Suspension Training anytime, and anywhere.   While service members can deepen their Suspension Training knowledge online through the TRX Suspension Training Basics Course, nothing compares to the in-person training received at one of TRX’s Suspension Training Courses.  Click here to learn more about TRX products and education, and to find a Suspension Training Course near you.  If you are looking to acquire product and/or education on behalf of your unit, please email government_sales@trxtraining.com.    To read the full-announcement from the Marine Corp Times, click here.  

We’ve all been in that situation. It’s too hot or too cold or too rainy outside. You don’t have the energy to go to the gym or the bandwidth to design your own workout. And searching YouTube for a reliable video? Good luck with that. Enter: My Locker. My Locker is your one-stop storage solution for everything related to TRX. Accessible via desktop and mobile, you can use it to register TRX products like your Suspension Trainer or RIP Trainer, as well as download workouts. And if you haven’t explored the TRX workout videos, they will blow your mind. First, the workouts are incredibly affordable, priced between $4.95 and $6.95. (When was the last time you found a class for under $7?) Designed by some of the world’s leading TRX instructors, these videos are the most efficient, cost-effective way to work out with a top trainer. Second, TRX videos make it easy to target a specific muscle group or series of functional movements. Golfers, tennis players, surfers, and lacrosse enthusiasts can all follow along with workouts designed for their specific sports. Want to train like a Super Bowl MVP? There’s a download that features four of Saints Quarterback Drew Brees’ TRX Suspension Training exercise routines. Chasing that elusive six-pack abs? Then load up My Locker with new core workouts. Third, there’s never been an easier way to take your TRX workouts with you when you travel. You can’t pack a suitcase full of fitness equipment every time you go on a trip, but you can take TRX and My Locker with you. Just set up your phone, tablet, or computer by your TRX Suspension or Rip Trainer, and you’ll be ready to sweat in a matter of minutes. Finally, My Locker lets you try—and save—entirely new types of workouts like TRX for yoga or a kettlebell combo class. If you feel nervous trying new TRX moves in front of strangers, this is a fantastic way to experiment with TRX techniques without feeling self-conscious. Ready to get started? Once you’ve loaded a video or workout guide to My Locker, it will be waiting for you each time you log in. Videos and DVDs that you purchase can remain in My Locker forever, while videos that you access as part of your subscription will remain through the duration of your subscription.  In a traditional gym, your locker is that place you store the things you don’t need while you exercise. With TRX, My Locker is the place you store your workouts. It’s easy fitness at your fingertips, and it’s a total game changer.

Another week, another TRX workout! In this edition of Moves of the Week, TRX for Yoga expert Shauna Harrison adds twists and challenges to the TRX Mountain Climber. Follow along with Shauna in the videos below, then try these moves for yourself on your TRX Suspension Trainer.   First, warm up with your basic TRX Mountain Climber. Start with your straps adjusted to the mid-calf length. You should be in the prone position, facing away from the anchor point with your toes in the foot cradles. To execute the TRX Mountain Climber, plant your palms or forearms on the ground, and find a TRX Plank. From that plank position, draw one knee into your chest at a time, placing extra pressure on the foot cradle through the bridge of your extended foot to maintain core stability. (For bonus points, try piking your hips just a few inches each time you bring a knee toward your chest.) Return to your TRX Plank after each rep. Next, upgrade the TRX Mountain Climber to a TRX Single-Leg Mountain Climber. Keep your straps at the mid-calf point, but this time begin in the prone position with one foot threaded through both foot cradles. Float your free foot as you pop into your TRX Plank. If your left foot is in the foot cradles, you’ll draw your right knee toward your right elbow, then pivot through your hips to cross your knee under your body toward your left elbow.   We finish this week with a TRX twist on the Fallen Triangle pose. This move starts just like the TRX Single Leg Mountain Climber, but as you cross your bent knee under your body, extend your foot to the ground—like a kickstand—before opening your arms, similar to a TRX Single-Leg Side Plank. There you have it: three moves that will build muscle and torch your core. Check back next week for more ways to test your limits with your TRX Suspension Trainer.

  The gym isn’t the only place where you can crush your strength goals. This week, TRX Coach Zack Van Wagoner is sharing a 15-minute full-body workout that you can complete in your home with the TRX Suspension Trainer. Before you can sweat, you need to set up your TRX Suspension Trainer. Inside your home, simply toss the TRX Door Anchor over a door, then shut the door to secure it. (If you have the option of locking the door without locking yourself out, you may want to do that as well.) Next clip your TRX Suspension Trainer onto the door anchor. In less than 15 seconds, you’re ready to work. First up: Zack takes us through a few variations of the TRX Crunch. Start with your straps adjusted to mid-calf length, then begin facing away from the anchor point with your toes in the foot cradles. Press your palms or forearms into the ground, extend your legs straight and lift into a plank. To add a crunch to that plank, simply fold your knees into your chest while continuing to keep your body suspended over the floor. When you need a break, gently drop your knees back down to the ground. If you’re a seasoned pro, try staying up for the full 40-second set, or amp up your TRX Crunch by adding an oblique twist—driving your knees to your elbow. After 40 seconds, give yourself 20 seconds to rest and transition to the next move: a TRX Sprinter Start. For the TRX Sprinter Start, straps should be fully-lengthened, and you’ll face away from the anchor point with the straps threaded under your arms. Keep your chest forward, and walk your feet back until your body forms a 45-degree angle with the floor. If it’s your first time using TRX, the angle may feel a little weird, but the TRX Suspension Trainer will support your body weight. Next, pick one foot to be your planted, or forward, foot: that foot will stay connected with the floor as your other foot steps back to a lunge. Return to your neutral position—with feet standing parallel—by driving off of your forward, planted foot and activating your front quad. Once you get the hang of that movement, you can add a balance component by not letting your “free” foot touch the floor at the front of the movement. Finally, you can either speed up or add a hop to each rep for an additional challenge. After 20 seconds of burn on the first leg, switch legs and repeat on the second side for 20 seconds. We’ll finish a TRX Single-Arm Row. Set your straps at the fully shortened length. (Pro-tip: If you want to keep the free handle from hitting the door while you work, you can thread the free handle through the triangle of the handle you’re using.) Start with the handle in your left hand, with your elbow pulled back and tight to your body.) Your palm should face inward while holding the handle. Keeping your body squared with your anchor point, extend your arms all the way straight, then drive your elbows all the way back. As you complete reps, maintain your plank, ensuring that ears, shoulders, hips, and ankles are all in one line. When you want to increase the difficulty of your TRX Single Arm Row, turn it into a TRX Power Pull by reaching your free arm up toward the anchor point, and rotating into an opener as you lower back down. Even as you lower down, you should maintain a plank. Just like you did with the TRX Sprinter Start, complete 20 seconds on each side. Repeat this sequence five times for five rounds, and you’ll have a full-body 15-minute workout, right in your home.