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Indoor climbing continues to gain popularity with sport and fitness enthusiasts. Some climb because they find the mind/body challenge therapeutic, some because it is good cross training for other athletic activities, while others do it just for fun. And then there are those for whom the sport is a "lifestyle." Ben Weaver falls into this category. Weaver, 30, is the climbing wall manager and head of route setting at Brooklyn Boulders in Brooklyn, New York, the gym of choice for many top climbers in the area. A TRX enthusiast since 2008, Weaver knows firsthand the unique benefits the TRX offers to climbers, which is why he insisted the facility install a TRX when it opened last year. “When you’re climbing, either outdoors or in, the focus is always climbing,” says Weaver. “You want your cross training to be efficient and effective so you can maximize your time pulling rocks. Having a cross training system like TRX that’s fun, fast and direct really increases the likelihood that you’ll make space in your schedule to do the balancing work you need to do to protect yourself from injury.” And injuries are abundant in the sport: research shows overuse syndromes account for over 80% of injuries at indoor climbing facilities. Often, these injuries can be debilitating and slow to heal. In order to balance the specific muscle and tendon groups targeted by climbing (the “pull” muscles), it’s incumbent on climbers to spend some time working the upper body and core. Weaver and the climbers at Brooklyn Boulders use the TRX to warm up before every climb, moving through chest and oblique stretches and a full array of arm exercises for shoulders and elbows, biceps and triceps (see below). “Since I started using the TRX, my whole body is far more toned and integrated than when I used to work out at a standard city gym," says Weaver. "I also climb harder and have eased repeated stress injuries that were impeding my ability to push my climbing limits.” Weaver's fellow climbers have been so impressed with the results of their regular TRX training, they recently added two more systems at Brooklyn Boulders. “The TRX is so fun and futz-free," says Weaver, "no weight plates, benches, machines, low space requirements. Plus, we can take the TRX with us on climbing trips and use it wherever in the wild we happen to be.” When a new climber joins the gym and first approaches the TRX, Weaver has a few words of advice, “Start slow. Don’t try to be Randy or Fraser on the first workout; you’ll pay the price in screaming quads and hams. When you can, take a class with a TRX trainer. It will really open up your imagination in terms of ways you can exercise on a TRX.” Below, check out Weaver's typical pre-climb routine, designed to warm up all the upper body joints as well as your core and hip flexors. Want to find the perfect climbing-specific warm-up for your level? Take our quick assessment quiz to get personalized recommendations that match your climbing goals. TAKE OUR TRAINING QUIZ Climbing Warm Up TRX Chest Stretch (with Rotation)*TRX Atomic Push-upTRX High RowTRX T Deltoid FlyTRX Atomic Push-upTRX Biceps CurlTRX Elevated RowTRX Lunge (Alternate Legs)TRX Atomic Push-up * Perform each exercise for 30 seconds.

  Try this killer total body advanced TRX Suspension Trainer workout, full of tabata, core, arm, leg, and back exercises, to get you in awesome shape. Want to take your TRX training to the next level? Take our quick assessment quiz to get a personalized advanced workout plan. As a follow-up to his "Predator" workout, personal trainer (and TRX torturer!) Chris Fales has created the Executioner, a punishing TRX workout that will test you, mentally and physically. Says Chris, "If you're bold enough, take a trip down into the dungeon, hang a TRX Suspension Trainer and spend some time with...the Executioner!" TAKE OUR TRAINING QUIZ You'll notice some new exercises (specifically the addition of a Tabata, which Chris explains here), so be sure to familiarize yourself with them first before attempting this workout. As the title states, this is an ADVANCED workout, so attempt only if you are confident you can perform all of these exercises with good form. With that said, proceed with caution and we promise you, after one round with the Executioner, you'll be begging for mercy. Have you gone up against the Executioner and lived to tell the tale? Share your results below! From winning the his first Presidential Physical Fitness Award as a kid to involvement in school athletics such as football and track, Chris Fales (trainerchris.blogspot.com) was always a fitness enthusiast, even from a young age. Upon the completion of his tours in the Marines, Chris became certified as a personal trainer through the American Council on Exercise. In January 2006, Chris launched Fitness2GO Personal Training, and since then, he has trained hundreds of folks who have benefited from his knowledge of exercise.

If you've completed the TRX Suspension Training Course (STC), you can take solace in fact that you now have a solid foundation for movement-based training -- which is huge. Even if you never take another fitness education course again, the principles taught in the STC will take you far. Having said that, this is just the beginning of an awesome journey. The next steps - and the principles that we’ll be introducing to you on those next steps - will truly get you to the top of your game. (And we can say this with total confidence because we have spent over a decade doing our own research, meticulously combing through the research of other experts, testing, training, trying new things, and retesting old things). The downloadable PDF below is a visual reference that distills the high-level tenets of the TRX Training Philosophy into one easy-to-follow reference doc - because you know what they say, “use it, or lose it!” We encourage you to print it out, keep it on your iPad, or even blow it up and paste it on the wall (don’t laugh, that’s what we do;-). While many of these little acronyms and colorful line drawings don’t seem like much at face value, they hold so much powerful information on their back-end. As you will see, a lot of this stuff should look familiar to you from the STC - ie. the TRX Foundational Movements, Stable vs. Mobile, and NAPS-MR, and the remainder provides insight to the next step in your TRX Education Journey. DOWNLOAD THE PDF HERE DOWNLOAD THE PDF HERE   BREAKIN’ IT DOWN As a point of reference, we’re going to go through this cheat sheet and provide you with some context. As we said, a lot of this will be review from the STC (which is still fresh) but there are some other nuggets that are new, so we’re just going to take it from the top. OVERVIEW: The top part of the infographic is basically the promise of TRX Education. We will deliver a digestible, ready-to-use approach to coaching movement that starts with learning the TRX Foundational Movement Standards (on and off the TRX Suspension Trainer®). We will also give you tips and tricks for communicating and integrating these principles with your clients  (cueing, application, etc). Once you master these, you will be able to competently coach any person or group, on any modality, in any environment. Pretty powerful stuff. APPLICATION (this may look familiar): SETTING THE STANDARD: Translation: Get really, really good at coaching the TRX Foundational Movements (the planks, pulls, pushes, etc)... on and off the TRX Suspension Trainer. The first step in becoming a solid TRX Coach starts with mastering your movement standards. We do this by understanding what should be stable, and what should be mobile for each TRX Foundational Movement Think about it, every single thing we do in life starts with movement (and most likely, it's one of the TRX Foundational Movements). So if you have those down, you’re starting to get dangerous - in a good way. Since you’ve all taken the STC, you should be able to spot and correct a lousy plank in your sleep. Which moves us right along to the next step.    CHANGING THE CONDITIONS: Translation: Conditions = altering the challenge of the movement with a modification or piece of equipment, while keeping the standards the same. This portion happens a bit in the STC - but we really dive into it in our live courses and in TRX CORE content (coming soon). Essentially, once you, or your client, meet the standard of the movement, you can then change the condition. Still scratching your head? Basically that means, whether you’re using kettlebells, battle ropes, or teaching your kid how to crush free throws, if you can successfully apply/coach the standard of movement, you can successfully coach the exercise, regardless of what tool you are using. COMMUNICATION: A large piece to the TRX Coaching Philosophy is how we communicate. In other words, how we cue an exercise, how we correct form, and how to open and close any workout.  NAPS-MR: As you likely remember from the STC, NAPS-MR is a cueing convention designed to create a system for delivering cues in a way that is clear, concise and standardized. It’s meant to make sure that everyone understands and performs proper set-up, exercise start position and execution together. This not only makes it easier for the trainer, but it gives a consistent experience to the client. The execution of NAPS-MR cueing should be as follows: Name of exercise Adjustment of TRX (length, mid-length, etc) Position relative to the anchor point Start posture / alignment Movement cure from start position to mid-point Return cure from midpoint to end/start position EXAMPLE OF NAPS-MR NEXT LEVEL CUEING: SWING THOUGHTS When you continue advancing through TRX Education Courses, your coaching communication skills will expand into “Swing Thoughts.” This next-level cueing convention is designed to help you correct common faults in a way that your clients will easily understand. For instance, for a plank, you say “body like a surfboard.” It’s amazing how well this works. MASTERING - WE HAND OVER THE SECRET RECIPES! Once you master the principles behind the TRX Coaching Philosophy, we hand over the recipe. What does this mean? Essentially, we show you - through the TRX Programming Lenses - how to create balanced workouts and/or programs on your own. You know the old saying, “give a man a fish and he has something to eat for a day; teach a man to fish and he has something to eat forever.” The TRX Programming Lenses are our way of teaching you how to fish. So get out there and keep learning! We promise, it will pay huge dividends in the long run. Click here to check out TRX Education in the US! Click here to check out TRX Education in the UK!  

    I'm a big fan of row variations, as they not only build a strong, functional upper back, but also challenge core stability at the same time. Unfortunately, for more advanced lifters, they can become too easy very quickly. Not sure which row variations match your current strength level? Take our quick assessment quiz to find the perfect progression for your fitness goals. With that in mind, in today's post I'd like to introduce nine ways that you can progress these variations to increase the difficulty. TAKE OUR TRAINING QUIZ 1. Do them correctly! The first progression for most people is to simply perform the exercise with correct technique.  The most common errors I see in folks' technique are: •Forward head posture •Elbows drifting behind the body (scapula doesn't retract, so the lifter substitutes extra movement of the humerus) •Hip sagging (the body doesn't stay in a straight line) If you'd like some quick refreshers on how to make these look good, check out the video above.  2. Change the grip. Just as we see with pull-up variations, going to a pronated (overhand) grip will increase the difficulty of the TRX Mid Row as compared to neutral (palms facing one another) and supinated (underhand) grips. 3. Try some mechanical advantage drop sets. While we're on the topic of which grip set-ups are harder than others, we can use this to our advantage to do some drop-off sets.  If you're someone who can bang out inverted reps pretty easily and want a crazy challenge, try doing the first half of your set pronated, and then switching to supinated for the second half when you fatigue.  I like TRX Suspension Trainer™ variations for this approach, as it's easiest to go pronated, to neutral, to supinated without having to let go of the handle. 4. Add isometric holds at the top. The top position is without a doubt the most challenging, so you can increase the time under tension - and therefore the difficulty - by adding 1-3 second pauses at the top of each rep. 5. Elevate the feet. This progression is somewhat "assumed," but most people overlook the fact that you can elevate the feet a lot further than you might think. I like to use the 24" box.  You can also utilize various elevations for mechanical advantage drop sets. Go from a more extreme elevation, to a subtle elevation, to no elevation, and then even to a more upright position to finish things off. A set of 20-25 TRX Mid Rows can be a fantastic finisher. 6. Load with chains. Chains might be the single greatest luxury but almost never gets in commercial gyms. We're fortunate to have them at Cressey Sports Performance, and they're a complete "game changer" if you can get your hands on them. They're also a great way to add extra load to a TRX Mid Row. 7. Wear a weight vest. This one seems logical, but there's a problem: there still isn't what I'd consider to be a great weight vest on the market.  The heaviest ones are too bulky and always seem to fall apart.  The lighter ones are simply too light, and the Velcro straps always seem to stop working in a matter of months of use.  If you've got one, by all means, use it. 8. Load with a backpack. About 5-6 years ago, I bought a Dell computer that came with a padded backpack.  The computer was mediocre at best, but the backpack proved to be really useful in the gym!  You see, the extra padding made it conducive to adding extra load, as you can slide plates up to 25 pounds (the diameter on anything heavier is too much to fit).  Just strap it on your chest.  9. Go to one-arm variations. You can do one arm at a time, too.  In doing so, you add a little more of a challenge to rotary stability of the core.  Here's the basic version, although you can expand upon it by adding a reach at the bottom (toward the floor) and top (toward the rack) with the non-working arm. Rows are a staple exercise, but that doesn't mean that they need to be boring!  Try these progressions - and even combine some of them - and you'll find that you're able to include a row variation in just about every strength-training program you complete. Do your next workout with our TRX equipment:   TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Jupiter, FL.  A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports.  Behind Eric's expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility among Boston athletes - and those that come from across the country and abroad to experience CSP's cutting-edge methods.  Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season.

TRX Training   Ready to try working out with TRX?     Fast, fun & effective, TRX bodyweight training builds muscle, burns fat, increases flexibility and improves endurance.  To get YOU going, we developed 7 simple TRX moves that anyone -- at any level -- can use to get started.  With these 7 movements, you can perform 100+ TRX exercises that work every body part and start achieving your personal fitness goals.   The 7 SIMPLE MOVES are Push, Pull, Plank, Hinge, Lunge, Squat and Rotate. Want to find the perfect progression for each fundamental movement? Take our quick assessment quiz to get a customized training plan that builds on these essential patterns. Using your body as your machine, TRX will help you unleash your full fitness potential. So let's get started! TAKE OUR TRAINING QUIZ     First up, PUSH (chest press) - Hold TRX handles in front of you.  Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are aligned. Push back to start.            Next, PULL (low row) -  Lean back holding TRX handles.  Brace your core forming a strong plank with your shoulders pulled down and back.  Maintaining your plank, pull your chest up to your hands. Lower yourself down in one slow, controlled movement.           Third, PLANK -  Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your head, shoulders, hips, knees and ankles are aligned. Lower your knees to the ground.         Next, HINGE - Extend arms, pressing down on handles, knees bent. Bend forward from the hips, maintain a lengthened spine, extend the knees. Press on handles, extend at hips to upright position.             Then,  LUNGE -  With one leg through both foot cradles on the TRX, ground yourself through your working leg. Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time. Drive through your front foot using glute and hamstring to bring you back up.              6th is SQUAT - Stack your elbows under shoulders, with feet hip width apart.  Lower hips down and back, weight in heels.  Drive through heels, squeeze glutes and lift chest.             And finally, ROTATE - Place arms in a "T", body in half kneeling position. Maintain lengthened spine, shift hips forward, rotate torso away from rear leg, side bend away. Shift hips back to return hip to neutral, arms down.             FOR FIRST TIME TRXers: Set your timer and do as many reps possible in 45 seconds with a 15 second rest in between each of the 7 moves.  When you are confident in the moves, increase the time per move to challenge yourself.  When you’ve mastered the moves, go to trxtraining.com to download a workout and our FREE TRX workout app.  Or stick with our TRX 7 foundational moves and mix it up to build your own custom workout!.   TRX suspension straps can be used at home, in the gym and outdoors at beach, park and field. Every TRX purchase comes with 15 and 30 minute workouts.      What are YOU waiting for? Join the TRX Movement today!  

It’s full-blown winter right now and we’re all out there exploring the slopes, skating the rinks, and otherwise discovering how challenging it is to exert ourselves in the cold. To get you prepped, we’re putting on our X-Games athlete hat (tune in for the actual games starting 1/29) and sharing our favorite TRX® Suspension Trainer™ moves for training our lower body—because as every winter athlete knows, leg strength and stability is key to explosive power in your sport. Bulgarian Split Squat The move everyone loves to hate, we love it for its trifecta of training: 1) unilateral strength, which is so important 2) balance, and 3) muscular endurance. It works not only your powerhouse quads and glutes, it targets all the hip stabilizers, from your adductors to your TFL—all while making you sweat as you try to balance and bust out reps.  Strap setup: Full length  Your setup: Stand facing away from anchor point. Back foot presses in strap..   What it does: Works single-length strength, stability, stamina.  How it works:  Lunge on your front leg, keeping back foot pressed into the strap. Go down as low as you can then press through your foot to come back up. Complete reps on one side then switch sides.  Pro tip: Lean forward to work the quad more; keep your torso upright to focus on the glute. Need a challenge? Add a hop and turn it into a plyo move.  Pistol Squat A strong body is a mobile one, which is why working on your pistol squat—getting those hips and adductors loose yet strong, while building up major quad strength—is key to feeling strong in any sport that requires kicking off one leg. Good news—with our Suspension Trainer, the pistol squat is accessible to beginners. Just use your arms to help pull you back up. Strap setup: Mid length  Your setup: Stand facing anchor point. Hands holding straps.    What it does: Works single-length strength, mobility, range of motion  How it works:  Hold straps, stand on right leg, left foot hovers in front of you a couple inches off the ground. Sit back into a squat. Try to lower down until glutes rest at your heel. Push through your right foot and leg to come back up, using your arms to assist as necessary. Complete reps on right side, then repeat with left side. Pro tip: Use your arms as much as you want to get used to the motion, then gradually rely on your leg more as you get stronger. Brace the core! Glute Bridges We might joke about everyone working on their “peach” these days, but it’s for a good cause—glute strength is crucial for everything from single-leg stability to powerful (and efficient) sprinting mechanics. Glute Bridges are the perfect way to isolate and target them. Experiment with one-legged versions when you’re feeling strong with the two-legged approach.  Strap setup: Almost full length Your setup: On ground face up, facing anchor point. Heels in straps.    What it does: Improves glute strength and endurance How it works:  Lie on back, knees bent at 90 degrees, heels in straps. Squeeze glutes, dig heels into straps, and lift up into a bridge. Slowly lower back down to start position. Pro tip: Try to form a straight line from knee to shoulder when at the top of your lift. Think strong core and fired-up glutes.  Hamstring Curl This move is similar to the Glute Bridge, but it focuses on the hamstrings—another large muscle group that’s vital to strong sprinting, as well as warding off knee injuries, which are all-too-common in winter sports. Instead of lifting straight up as in a glute bridge, focus on pulling the straps in with your hamstrings. The burn quickly adds up. Strap setup: Almost full length Your setup: On ground face up, facing anchor point. Heels in straps.    What it does: Improves hamstring strength and endurance How it works:  Lie on back, legs almost straight, heels in straps. Squeeze glutes and hamstrings to lift up into a bridge while simultaneously curling your heels to your glutes. Slower lower back down to start position.  Pro tip: Think mind-muscle connection. Actively think about your hamstrings as you curl.  Copenhagen Plank Our adductors (read: inner thighs) are overlooked in most training plans, but they’re the MVP of hip stability and strength—many hockey, soccer, and tennis players deal with groin injuries throughout their career, and adductors play a key role in this. The Copenhagen move is definitely advanced, but feel free to keep your bottom leg on the ground to take some of the pressure off your top, working leg.  Strap setup: Almost full length, handle should be level with your hip in a plank position. Your setup: On ground in a side plank, top ankle resting in strap.    What it does: Improves adductor strength and stamina. How it works:  Get in an elbow side plank with your top ankle resting in the strap. Brace your abs, obliques, and glute and lift into a side plank, top leg pushing into strap.  Keep bottom leg on ground to gently assist or lift it if you’re feeling strong.  Hold for 20 seconds. Work your way up to a 45 second hold.  Pro tip: Use your bottom leg as much as little as you need to take some of the load off the top leg. As you get stronger with your holds, make them dynamic for more of a challenge—lift your lower foot to meet your top foot for reps.   Lateral Curtsey Lunge Jumps  Because plyo is so, so necessary. Work on your explosive lower body power while also building up muscular and cardio endurance for long days of sports. It helps that it also fine-tunes your proprioception (which is just fancy talk for landing that leap on one leg with ease). Strap setup: Mid length Your setup: Stand facing anchor point, hands in straps What it does: Improves cardio, single-leg balance, coordination, overall power How it works:  Stand facing the anchor point, slightly out to the side.  Shift onto outside leg, draw inside leg back in a skater movement for leverage. Leap out with that inside leg to the opposite side, landing cleanly in a curtsey position. Leap from side to side for the reps you choose.  Pro tip: Think mind-muscle connection. Actively think about your hamstrings as you curl.  Spend plenty of time practicing these moves and your lower body endurance will thank you. And, of course, we recommend rounding out your winter training with some low-intensity, steady cardio to build up your aerobic base—all so you can stay out longer doing what you love, from skiing to playing an intense game of ice hockey.

As fitness businesses slowly begin to re-open and/or operate outside, some of us may have noticed clients returning at a slow trickle rather than a flood, mostly due to some degree of fear around safety protocols — which aren’t unwarranted. Fortunately, there are procedures, measures, and some not-so-obvious tips to abide by that can help put folks at ease during these tumultuous times. First and foremost, there are the indisputable duties: socially distance, frequent hand washing, go outside when possible, and most of all, sanitize everything. But what else? We’re going to show you how to go above and beyond (without over doing it) in providing comfort, safety and peace of mind to your clients and class participants : 1. Stay On Top of The Latest Science This new virus is complicated and while it's not always convenient, change is necessary to stay in business and protect our clients. We are seeing the Scientific Method play out in real time and finding that it’s not a short process to find solid answers. Recommendations about what we should do will change based on new evidence as it’s learned, so we need to stay vigilant and continue to seek out evidence-based advice, and then adjust our practices accordingly.  The CDC & World Health Organizations have been updating their sites regularly and leading fitness organizations like IHRSA have helped spread the word to fit pros around the world. Keep checking back with these sources periodically to see what may or may not have changed so you can adapt your offerings accordingly.  2. Communicate Regularly With Your Clientele Whether you write weekly newsletters or do verbal updates at the end of each session, make sure your clients get health and safety information from you on a consistent basis. Nothing beats the power of personal touch. If you’re implementing new policies, let them know in advance (and offer reminders) to allow them to shift their practices and give them enough time to plan and prepare for the changes. People tend to feel safer, more secure, and in control when they know the plan ahead of time and are given the opportunity to plan ahead.  3. Limit Equipment Sharing If you’re able, you may want to purchase additional pieces of equipment to limit the amount of sharing. Nonetheless, we do realize this may be easier said than done. For starters, the scarcity situation is real. Because of the pandemic, tons of production stopped and many supply chains around the world came to a grinding halt. At the same time, millions of people were scrambling to outfit their home gyms and keep their fitness in check during the shutdown. As a result, we saw (and are in some ways are still seeing) some serious scarcity when it comes to fitness equipment. This isn’t a great scenario if you’re trying to build your gear arsenal to avoid clients needing to share. The good news is that the situation is improving. If you’re able to purchase more equipment, great. If you’re not, consider asking clients and class attendees to bring their own from home. (Believe me, they’ll understand and appreciate the sentiment to help stop the spread of germs). Not having to share equipment or sanitize between exercises will offer your participants peace of mind (and a welcomed break from all the cleaning and hand sanitizing). 4. Document & Share Your Safety Efforts It’s a good idea to make sure both your current clients as well as prospective ones are aware that you’re taking the initiative when it comes to protecting them. Post your new policies and procedures on your website, your social media pages, and on any advertising you’re putting out there. Share photos of your safety equipment (i.e. thermometers, masks, sanitizing stations) and perhaps videos of a volunteer client going through a new check-in process so people know what to expect. You can even create infographics on websites like canva.com to make the information eye-catching and also match your brand. The ultimate goal is to let everybody know that you’re taking their health and safety seriously so they feel comfortable from the moment they show up. 5. Be Professional & Cover Your Legal Bases You’re not the only fitness business out there. You want to give prospective clients as many reasons as possible to choose your business for their workouts, so show them you’ve got your ducks in a row and confer with professionals about how best to proceed. Your CPA, lawyer, and your liability insurance agent can answer any questions you may have on how to make the most professional decisions that will ultimately protect yourself and your clients. If you don’t have access to a lawyer, check out companies like LegalZoom. Becoming an LLC instead of a Sole Proprietor has certain tax implications. Also, working out in a public park setting may mean you need new, updated waivers or additional paperwork for your clients to sign. Keep in mind that having attendees use their own equipment instead of yours may affect your liability coverage. These are all things you should square away sooner rather than later.  6. Use Your Common Sense  As previously mentioned, do all the common sense/obvious stuff, including:  Create hand washing/hand sanitizer stations throughout your facility and make sure that your restroom soap dispensers are always filled with antibacterial soap.  Use posters and signage reminding members how and when to sanitize.  Meticulously clean all surfaces and equipment between users and stock training areas with spray bottles containing disinfectant for members to use that meet Environmental Protection Agency standards against coronavirus.  Tape off water fountains and encourage members to bring their own water bottles.  Discontinue towel services.  Remind members to socially distance and consider taping off areas on the floor to indicate 6+ feet.  Keep training spaces ventilated by opening windows and doors.  Require masks at all times when not exercising.  Take group and PT workouts outside when possible.  Put a cap on the amount of people allowed inside the facility at once (consider a reservations system).  Provide temperature and/or symptom screenings for all workers at the beginning of their shift and any vendors, contractors, or members entering the facility. Make sure the temperature/symptom screener avoids close contact with workers to the extent possible.  7. Lead By Example True leaders lead from the front. Get tested for COVID periodically to ensure you’re not unknowingly spreading the virus. To find a testing site in your area and/or find a point of contact for COVID related inquiries, the National Association of County and City Health Officials (NACCHO) has created a tool to help you search for local health departments in your area.   Moreover, adhere to social distancing protocols yourself. Make sure your clients see you cleaning equipment, sanitizing surfaces, and wearing your mask when necessary. And model best practices when it comes to your own workouts, nutrition, and sleep to show people how to boost their own immune systems. For those that care about the safety of their family and community, they will appreciate your efforts and look to you for leadership of their fitness journey.   Start integrating TRX into your coaching today with the new TRX Suspension Training Course: Virtual Edition.   

Moving with TRX is as easy as 1-2-3 (4-5-6-7!) Get started with the 7 foundational moves that are the basis for every TRX workout. Here’s how:

#BetterAbswithTRX Everyone wants a killer six pack. It doesn't happen by just sitting around. Before starting, take our quick abs assessment quiz for custom exercises based on your core strength. TRX Master Trainer Miguel Vargas can get you started. Miguel has 5 killer exercises that are going to torch that belly fat and tighten up those abs.   TAKE OUR TRAINING QUIZ   All you need is a TRX Suspension Trainer, a stopwatch, and a towel.  We promise this workout is going get you sweating.  Whether you’re new to the TRX straps or a TRX pro, these moves are going to leave your heart pounding and muscles pumping.   Best part, it’s just a few minutes a day.  A small price to pay to get and keep the waistline you’ve always wanted. The First exercise is the TRX SPEED SQUAT: Adjust the straps to Mid length. Stand facing the anchor point with your feet hip width apart. Stack your elbows underneath your shoulders with tension on the straps. Lower your hips down and back, bending at the knees to 90 degrees, and keeping your head and shoulders over your hips. Drive through your heels and return to standing. If you’re new take your time with these. If this isn’t your first rodeo, then we want you to get after it! That means move quickly and squeeze those glutes and abs to make sure we get that furnace churning and burning to melt that belly fat! The Second exercise is the TRX ATOMIC PUSH UP. Adjust the straps to mid-calf. Your body position is ground facing away from the anchor point with your toes in the foot cradles. Once your feet are in the straps, get into a plank position. Next, lower yourself to the ground in a push-up position. When you return to the top, pull your knees to your chest for a TRX crunch. Finally, return to your plank position to finish the rep. This exercise is not for the faint hearted. Trust us, if you can get through 20 of these, your arms, shoulders, and ABS will be burning and the sweat will start pouring. Take breaks when you need them, and as you get stronger you’ll be able to finish more in a row. The Third exercise is TRX SPEED SKATERS. Adjust the straps to mid-length. Stand facing anchor point with your elbows stacked under your shoulders. Start with your right leg behind your left leg in a crossing balance lunge. Next hop over to your right leg and complete the crossing balance lunge on the other leg. Repeat this for 20 reps and remember to squeeze those abs on every hop and landing. The more you squeeze the more you burn! The Fourth exercise is the TRX MOUNTAIN CLIMBERS Adjust the straps to mid-calf Your body position is ground facing away from the anchor point with your toes in the foot cradles Once your feet are in the straps get into a plank position. Start by pulling your right leg to your chest while the left leg remains straight. Lower your right leg down then raise your left leg to your chest. If your arms are already beat from all the atomic push-ups then you can complete these reps from a forearm plank position. Either way, every time you complete a rep you’ll be carving out another part of your rock’in abs! The Fifth and final exercise is a TRX BURPEE Keep your straps adjusted to mid-calf. Stand facing away from the anchor point and place your right foot in both foot cradles. Lower yourself down to the ground in a plank position. Complete a push-up and drive up to standing. That’s ONE! Just think, the stronger you get, the more explosive this exercise becomes. Complete each exercise for 20 reps on the minute. That means this workout should last less than 6 minutes. If you really want to build a killer 6 pack give it second round. Try it once and you’ll see that TRX is all core all the time.  If you want to get shredded, the TRX Suspension Trainer is the tool you need.   Photo Credit: Nick Lees (Instagram @iwitnessfitness) nickleesfitness.com