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Without  a doubt, the Dad Bod has garnered more attention this year than ever before. If you’re looking to shed some excess dad weight, we’ve got a killer workout to trim down that baggage and transform you into a man of steel. Short and super effective, this workout develops upper-body strength and definition by targeting the back, arms, chest and waist, perfect for shedding that excess dad flab. Move from exercise to exercise. When you finish the whole circuit, rest for 3-5 minutes and repeat two to five times through. Designed to be performed with a TRX Suspension Trainer, we have also provided a non-TRX version for each exercise. TRX Chest Press (45 Seconds)Adjust the TRX to the fully lengthened position. Stand facing away from the anchor point with your feet shoulder width apart.Extend your arms in front of your shoulders, engage your core and begin to slowly lower your body by bending your elbows to 90 degrees.Drive through your palms and fully extend your arms to return to the start position. If the TRX straps rub against your arms during the movement, raise your hands slightly to correct. Rest 15 Seconds TRX Low Row (45 Seconds) Adjust the TRX to the fully shortened position. Stand facing the anchor point, with your feet together. Your palms should be facing each other, with your arms fully extended.Walk your feet toward the anchor point until you find a comfortable yet challenging angle. Bend your elbows, bringing your hands to the sides of your chest while squeezing your shoulder blades together.Keep your body planked throughout the movement, and do not allow your hips to sag. Rest 15 Seconds TRX Suspended Lunge (45 Seconds Left Leg)With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward. Rest 15 Seconds TRX Suspended Lunge (45 Seconds Right Leg)With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward. Rest 15 Seconds TRX Biceps Curl (45 Seconds)Adjust your Suspension Trainer to mid length and stand facing the anchor point with your elbows bent, just higher than shoulders. Align your pinkies with your temples and walk your feet toward the anchor point until there is a little tension in the biceps. Lower yourself down until your arms are fully extended while maintaining plank. Pull your body toward the anchor point by bringing pinkies back to your temples, elbows high, eyes on the anchor point. Rest 15 Seconds TRX Squat (45 Seconds)With your Suspension Trainer at mid length, stand facing the anchor point with your feet hip width apart. Stack your elbows under your shoulders and lower your hips down and back, keeping your weight in your heels. Squeeze your glutes and drive through your heels to return to the start position. Keep your chest lifted throughout the movement. Rest 15 Seconds TRX Mountain Climbers (45 Seconds)Adjust the Suspension Trainer to mid calf and start on the ground with your toes in the foot cradles in a plank position. Draw one knee in towards you chest while raising your hips and keeping your other leg straight. Lower your hips down and straighten out your leg to return to the start position. Repeat with the other leg. Rest 15 Seconds TRX Burpees (45 Seconds)With the Suspension Trainer at mid calf place one foot in both foot cradles.Drive your suspended leg back, lower your hips until back knee is two inches from ground. Place your hands on the ground and hop your grounded leg straight back to a plank position. Perform a pushup then hop your grounded leg forward and explode up to a jump. _____________________________________ If you don’t have a TRX Suspension Trainer, try this bodyweight-only version: Push Ups (45 Seconds) Rest 15 Seconds Overhand Bodyweight Rows (45 Seconds) Rest 15 Seconds Alternating Lunges (45 Seconds) Rest 15 Seconds Underhand Bodyweight Rows (45 Seconds) Rest 15 Seconds Bodyweight Squats (45 Seconds) Rest 15 Seconds Mountain Climbers (45 Seconds) Rest 15 Seconds Burpees (45 Seconds)

Tackle your New Year strength goals with some of our favorite TRX lower body strength exercises in the video below! When creating a strength training routine, it’s easy to get distracted by the decorator muscles: biceps, triceps, traps, and abs. While it’s normal to have aesthetic goals,A comprehensive lower body workout should target both the anterior chain—hello, quads!— and posterior chain—we see you hamstrings and glutes. TRX and leg day are a natural pair because almost every exercise on the TRX Suspension Trainer requires standing or planking.  Need more dynamism in your lower body routine? This workout uses the Suspension Trainer, Power Bag, and Exercise Bands to keep things interesting. Ready or not, those stems are going to get some attention. We’re kicking off this party with the TRX Lunge, which tests your balance and strength while working the foot/ankle, knee and hip joints plus associated muscles, ligaments and tendons.  Adjust your Suspension Trainer to the mid-calf length, and stand facing away from the anchor point. Choose which foot you want to suspend, and thread that foot through both foot cradles. From your standing position, you’ll lower down on the planted, front leg to an almost-seated position, extended your suspended leg behind you. Then, pressing your front heel into the ground, drive back up to straighten your front leg and return to your standing position. Challengers: you can increase the difficulty level of this move by either adding a single-leg hop or burpee at the top of the range of motion, wearing a weighted vest to complete this exercise, or adding a ball slam to each rep. Next, grab your TRX Power Bag for a series of front squats and deadlifts. For the front squat, stand with your feet at hip distances, holding the Power Bag by your chest, then squat and drive back up to standing. For the deadlifts, start standing and maintain your foot position, but straighten your arms to extend the bag down. From here, you’ll hinge and push your hips back, letting the bag trace the front of your leg. Finally, grab your Exercise Band, and slip it over your ankles for a squat side kick. Start with your feet hip-width apart. Take a deep squat, and as you drive back up to standing, extend your right leg straight out and to the right side. Repeat this move on the left side, and alternate between the two legs for the duration of the interval. We’re going to mix all three moves together in an as-many-reps-as-possible (AMRAP) workout. Starting with the TRX Lunge, your goal is to complete as many reps as possible in one minute on just one leg. Next, you’ll move to alternating Power Bag front squats and deadlifts for one minute, before finishing out with the alternating squat side kick AMRAP. You’ll get 30 seconds off to recover and prepare for the next round after each minute of work. Complete the circuit four times so you have two TRX Lunge rounds on each leg. Want to measure your improvement? Challenge yourself to complete this routine once a week for a month to see if your rep count during the AMRAP increases. (You’re aiming to improve each week.) When the month is up, create a new routine with three new exercises. With hundreds of variations on classic Suspension Trainer leg exercises, you can use the same tools to program fresh lower body workouts every month.

No more excuses. If you or your clients have been talking about taking it up a notch with your workout routine, we've got just the thing for you: a results-oriented fitness program created just for us by fitness experts and owners of Results Fitness—Alwyn and Rachel Cosgrove. It's guaranteed to transform your body in three short weeks, just in time for summer! The goal of this plan is to lose body fat, not weight. To start, take three "before" pictures (front, back and side) of each client. Men should wear shorts without a shirt, and women should wear shorts and a sports bra. Also, take a baseline body fat measurement for all participants, and ask them each to find a pair of jeans they can almost button. These measurements should be used as indicators of progress INSTEAD of a scale. The two gender-specific workouts Alwyn and Rachel have created below are designed to take clients out of their comfort zones. The only way to change the body is to challenge it in new ways. In addition to these workouts, all participants should clean up their diet for the next three weeks, eating lean protein and veggies every three to four hours and drinking half your bodyweight in water. Make a commitment not to splurge for the three week period. Checkout our blogs on nutrition for more information on healthy eating. All of the following exercises should be performed at a moderate tempo. The exercises with the same number should be performed as a circuit (performing 1A, then 1B, etc.) until you finish all of the exercises with a 1, then repeat that circuit again before moving onto the next circuit. THE MALE PLAN The focus of this plan is high reps for more metabolic work, because most men never go above eight to 10 reps when it comes to their usual workouts. Performing 16 reps will be very challenging for most of your male clients. This plan finishes with an upper body circuit performed for eight reps to provide some extra hypertrophy for the arms and core. # Exercise Reps Rest Sets 1A TRX Lunge (w/ Touch and Hop) 16 30 secs 3 1B TRX Inverted Row 16 30 secs 3 2A TRX Balance Lunge to TRX Single Leg Squat 16 30 secs 3 2B TRX Atomic Push-up 16 30 secs 3 3A TRX Y Deltoid Fly 8 30 secs 2 3B TRX Biceps Curl 8 30 secs 2 3C TRX Triceps Extension 8 30 secs 2 3D TRX Body Saw 8 30 secs 2 THE FEMALE PLAN The focus of this plan is building strength, because most women usually do more aerobic type workouts and higher reps. NOTE: Each exercise should be performed at a level that is challenging for the eight reps. The last rep should feel like the individual has to "dig deep" to perform it. If any of the exercises seem too easy, help clients increase the intensity using the Principles of Progression. This plan will finish with a circuit of two exercises performed for as many reps as possible in 30 seconds to boost metabolism and burn fat. # Exercise Reps Rest Sets 1A TRX Hip Extension 8 30 secs 3 1B TRX Single Arm Row 8 30 secs 3 2A TRX Single Leg Squat 8 30 secs 3 2B TRX Push-up 8 30 secs 3 3A TRX Lunge 8 30 secs 2 3B TRX Roll Out 8 30 secs 2 4A TRX Jump Squat 30 secs 30 secs 2 4B TRX Mountain Climber 30 secs 30 secs 2 At the end of the three weeks, take "after" photos from the same angles as before. Better yet, grab those too-tight jeans and try 'em on. Chances are, they'll now fit like a glove. Good luck to everyone who participates in this Body Transformation Plan, and be sure to encourage your clients to share their results below! A sought after expert for several of the country’s leading publications including a regular contributor to Men’s Health magazine, Alwyn Cosgrove has co-authored three books and currently spends his time consulting on fitness training, training clients, speaking on the fitness lecture circuit and coaching fitness trainers worldwide. Rachel Cosgrove is an author and a fitness professional who specializes in getting women of all ages into the best shape of their lives. She has her own column in Women’s Health Magazine and has also been featured in numerous health and fitness publications and also had TV appearances on Fox, ABC and WGN. For the past decade, Alwyn and Rachel have run Results Fitness in Santa Clarita, California, ranked one of the top 10 best gyms in America by Men's Health.

If you want to trim, tone and strengthen your core and midsection, this 15-minute workout from celebrity trainer Basheerah Ahmad packs delivers all the moves you’ll need. Perfect for anyone who wants to see awesome results on a tight schedule, this workout delivers incredible core strength, fast. Each exercise can be modified and progressed to accommodate any fitness level, so there is no need to be intimidated - jump right in! Perform each exercise for 60 seconds with 30 seconds rest in between each exercise. When you are finished with all five exercises, repeat the entire sequence, for a perfect 15-minute workout. Take our quick fitness quiz to get customized exercise modifications based on your current level. TAKE OUR TRAINING QUIZ TRX Planks (10 second holds/5 seconds rest) Get in a pushup position with your hands directly under your shoulders, and your feet in the foot cradles of the TRX Suspension Trainer. Brace your core and focus on keeping your shoulders, hips, knees and ankles all in line.  Hold for ten seconds then drop your knees to the ground to rest for five seconds and repeat for one minute. TRX Body SawsStart on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders.  Get into a plank position with your forearms on the ground. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Slowly rock forward and back just a few inches. Stop before you feel any strain on your lower back. Lower your knees to the ground to return to the start position.  TRX Hip AbductionStart on your back with your heels in the foot cradles of the TRX Suspension Trainer, and your hands palm-down pressing into the floor. Drive your heels into the foot cradles to lift your hips up into a plank position. Slowly separate your legs and until they make about a 45 degree angle. Pause for a moment, and then bring your feet back together.  TRX PikesGet in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point. Brace your core and pike your hips up while letting your head drop between your arms, and moving your feet toward your upper body. Drop your hips back down under control, and return to a plank position. TRX HingeStand facing the anchor point with the your arms extended in front of you pressing down on the TRX handles and your feet wider than shoulder width apart. Bend forward from the hips with a straight back, pushing your hips back and extending your arms forward. Drive your hips forward to return to the start position. If you want more fat-burning, muscle-toning workouts from Basheerah and TRX be sure to watch the rest of the 15-Minute Fitness Workout series, here.

Get strong, lean, firm abs with this super simple, 15-minute core workout from celebrity fitness expert Jay Cardiello and TRX. Want to find the perfect core exercises for your fitness level? Take our quick assessment quiz to get a personalized ab-sculpting plan. Designed to for all fitness levels, these exercises provide the perfect punch of strength training for the midsection of your dreams. Performing any exercise on the TRX Suspension Trainer fires up your core in a way that no other equipment can, and this workout combines all the best TRX has to offer. TAKE OUR TRAINING QUIZ Perform each exercise for 60 seconds, resting for 30 seconds while you transition to the next movement. When you finish all five exercises start run through the sequence one more time for a 15-minute workout. For the first round perform the planks on your right side, then switch to the left for the second. TRX Side PlanksLie on your side with your feet in the foot cradles and the heel of your top foot touching the toe of your bottom foot. Squeeze your core and glutes to lift your hips up, keeping your shoulders over your hand. Lower your hips to the ground to return. TRX Body SawStart on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders. Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Slowly rock forward and back just a few inches. Stop before you feel any strain on your lower back. Lower your knees to the ground. TRX PikesGet in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point. Brace your core and pike your hips up while letting your head drop between your arms, and moving your feet toward your upper body. Drop your hips back down under control, and return to a plank position. TRX Mountain ClimbersAdjust the Suspension Trainer to mid calf and start on the ground with your toes in the foot cradles in a plank position. Draw one knee in towards you chest while raising your hips and keeping your other leg straight. Lower your hips down and straighten out your leg to return to the start position. Repeat with the other leg. TRX Hip AbductionStart on your back with your heels in the foot cradles of the TRX Suspension Trainer, and your hands palm-down pressing into the floor. Drive your heels into the foot cradles to lift your hips up into a plank position. Slowly separate your legs and until they make about a 45 degree angle. Pause for a moment, and then bring your feet back together. For more workouts from Jay Cardiello and TRX, check the rest of our 15-Minute Fitness Series. 

Watch as TRX Head of Training and Development Fraser Quelch shows us an awesome unilateral exercise sequence on the TRX Suspension Trainer. Take our quick form assessment quiz for personalized tips on mastering these moves. He moves from a TRX Single Arm Raise to a TRX Biceps Curl to a TRX Triceps Extension to a TRX High Row, all performed on just one arm. This is guaranteed to light up the arm, chest and shoulder of the working side but the core as well. TAKE OUR TRAINING QUIZ Why is unilateral training important? Each of us has a dominant body side. We throw better from one side, we kick better from one side, and, likewise, we're stronger on one side. Ever tried tossing a football with your non-throwing arm? If so, you've probably found it a very humbling experience. When we lift weights bilaterally (i.e., move the weight with both arms at once), our dominant side takes over during the exercise, causing a disproportion, however slight, in workout balance. So even though you think you're working both sides of the body equally, in reality, the dominant side controls the exercise. Fortunately, we can train the weak side with unilateral training exercises like those in the sequence above. It targets our weak areas and activates nerves and fibers that force muscles to adapt and grow. Give the above exercise sequence a shot and tell us what you think below! Buy your TRX Suspension Trainer here.

To take Zack Van Wagoner’s TRX LIVE classes is to know—with near certainty—that your arms are going to fall off. But in a good way. ZVW is a nice guy, but he does not mess around.  Born and raised in California, Van Wagoner moved from his hometown of Ceres to San Francisco for college. As a kinesiology major focusing on Exercise Science, it’s no surprise that Van Wagoner liked spending time at the gym. So, as many college students do, he got a job at one. Van Wagoner started working the front desk at Crunch Fitness and was hired as a trainer after getting certified through NASM. After taking the TRX Suspension Training Course, teaching TRX classes at Crunch, and working his way up the ladder to becoming manager, he was ready for a different kind of challenge—one that required wearing lots of black and yellow.  Van Wagoner began teaching at the TRX Training Center—the real-life studio and TRX headquarters where most of the TRX magic happens—in 2015 and joined the education team in 2016. Today, he splits his time between coaching workouts and developing professional education and content for the company.  Lest you think that Zack is only bringing the pain, rest assured that he can handle any workout he dishes out. For his own routine, he gravitates toward strength and conditioning weight work, coupled with TRX Suspension Trainer exercises. His personal workouts often see a second life as his TRX class workouts. “Now that all the shelter in place stuff is happening, I’m back into my TRX-kettlebell-band work. I'm trying to use bands a lot more now.” When he’s not working or exercising, Van Wagoner enjoys exploring the Bay Area with his girlfriend. “I've lived here for 11 years, and I still haven't seen everything.” Whether it’s checking out the restaurants and mural-covered alleys of San Francisco’s Mission District or crossing the Golden Gate Bridge to hike in neighboring Marin County, he’s always on the lookout for the hidden—and not-so-hidden—treasures of Northern California. Like many of us during stay-at-home directives, Van Wagoner jokes that his hobbies are non-essential services and standing close to people, but he maintains a positive outlook. He’s still coaching. He can still go hiking. And he can still get his favorite burrito. (That would be at San Francisco’s La Taqueria, and Zack insists that you try it grilled, a.k.a. “dorado-style.”) Yes, Van Wagoner is a nice guy. Just try to remember that the next time you can’t lift your arms after one of his TRX LIVE workouts.

When you train with TRX Master Trainer Shana Verstegen, you’ll probably hear the Backstreet Boys during class. “I have a very unhealthy obsession with the Backstreet Boys. Anybody who knows me even a little bit knows that it's pretty bad,” she said. As for her favorite BSB track? That would be the 1997 anthem, “Everybody.”  “I could listen to that on repeat for a week straight and not have a problem,” Verstegen admits. In addition to being Madison, Wisc.’s most loyal Backstreet Boys fan, Verstegen is a six-time world champion women's professional log roller and boom runner, a gymnast, a Huntington’s Disease advocate, a wife, and a mom. To describe her as active is an understatement.  Verstegen’s march toward perpetual movement started as a kid. Her mother was diagnosed with Huntington’s Disease when Shana was 5, and her parents wanted to make sure that Shana carved out time that was all her own—unrelated to caregiving for her mother. “I had gymnastics practice, I had log rolling practice, swimming practice, and that was kind of my time to be me and be physical. Through that, and through my parents encouraging me in that, I really fell in love with movements and sports.“ Verstegen remembers her father, a professor at the University of Wisconsin, telling her that helping other people move was a real job she could pursue. As a child, she was skeptical. “I always said, ‘Oh, you're kidding. That's not a real thing. That would be way too much fun. You can't get paid to help people exercise.’“  On Take Your Daughter to Work Day, her father proved her wrong. “After watching him teach, he took me to the kinesiology department at the University of Wisconsin, and introduced me to several kinesiology professors and [physical education] professors in that department. From that day on, at a very early age, I knew that I wanted to help people be active, because I knew of all the benefits it already had for me.” Years later, Verstegen returned to the same building at the University and got a degree in kinesiology from some of the same professors. “Movement and fitness and sports and exercise—and the science behind it—has always been my passion,” she said.  Post-college—in addition to competing professionally in lumberjack sports—Verstegen coached track at Wesleyan University, and worked as a personal trainer in Beverly Hills. But Wisconsin was calling her home. Now back in Madison, Shana is still helping other people move.  “I love teaching the sport of log rolling to people. It is a sport that's kind of a great equalizer, and everybody gets a chance to feel successful. It's just fun to see people be outside challenging their balance, their strength, and acting as a community,” she said.  When it comes to coaching indoors, Verstegen says TRX can’t be beat.  “TRX is absolutely my favorite class to teach, because I can work with all levels. My classes are so much fun, because I have people who are every age. Our gym has a very diverse population: I have some senior citizens in there; I've got people that are coming from universities, who are athletes that are in there. It's so fun to be able to come in with one class plan and be able to modify it for all of those people in one hour, and give them all a really, really good workout.” As for her own workout routine, it varies according to the time of year and which sport she’s training for. As a competitive lumberjack athlete and log roller, Shana spends a fair amount of time on a log in the water, either on the lake in Madison or at the pool in her gym. Year round, she lifts at least three times a week, and trains with her TRX Suspension Trainer, plus she runs, and she’s involved with an adult gymnastics program. Between coaching, training, competing, and chasing her one- and four-year-old boys, Verstegen doesn’t have much free time, but she loves her fast-paced life. “I am loving, loving, loving watching them grow and learn and explore. There's been nothing more rewarding than doing things with them.” Want to train with Shana Verstegen? Find her live and on-demand classes at TRXTraining.com/live

TRX Training The TRX Suspension Trainer has devotees around the world because it’s an effective, adaptable tool for a full-body workout that anyone can use: whether you want to work less or more, all you have to do is adjust your angle. So what happens if you want to progress beyond steep angles and body weight? Does that mean you’ve outgrown your Suspension Trainer? Not at all! When you’re ready to take your training to the next level, simply increase your bodyweight by packing on the pounds… in an XD Kevlar weight vest. A weight vest adds adjustable resistance to your Suspension Trainer upper body workouts. Need help finding your ideal training load? Take our quick assessment quiz. This 20-pound version lets you adjust weight in one-pound increments for the perfect challenge level. TAKE OUR TRAINING QUIZ Although you can wear a weight vest for any TRX exercise, we love using this tool to give the lats, rhomboids, and traps some extra love. If you’re new to exercising with a weight vest, or just want some ideas for a quick workout, we’ve programmed a 15-minute upper body drill featuring a bonus-weight TRX Low Row, High Row, and Pull-Up triple threat, followed by a Strength Band finale. For this drill, try an every-minute-on-the-minute, or EMOM, approach. You’ll get a brief break, about 30-60 seconds, after each three-minute period.  Strap on your weight vest, adjust your TRX straps to the midway point. Your goal is to complete 8-10 reps of your TRX Low Row in one minute. If you have a balance of time on the minute, you get it for recovery. Repeat this one-minute challenge two more times.  Next, you’ll attempt 8-10 reps of the TRX High Row in a three-minute EMOM format, followed by a TRX Pull-Up EMOM three-minute drill. (Don’t forget to over-shorten your TRX straps for those TRX-Pull-Ups!) Finally, set your TRX straps aside and pick up your TRX Strength Band to finish the set. We’re adding in a hinged row—with an optional tricep kickback—for your final move.  With the sides of the band touching to form a long line, step on the center of the Strength Band and wrap your fingers around the two rounded ends; like you’re gripping a handle. Hinge at the waist, and engage your glutes and lower back. With your elbow close to your rib cage, pull up on the rounded “handle” ends of the strength bands until your wrists meet your rib cage. To add a tricep element to this move, straighten your elbows and extend the “handles” back for a tricep kickback. Use the same 8-10 rep EMOM configuration as you did for the first three exercises, and repeat for three minutes. There you have it: in 15 minutes or less, your upper body will be on fire, and you’ll be on your way to your strongest year ever. Remember, there are hundreds of ways to use your Suspension Trainer, whether you’re chasing strength, flexibility, or mobility, and you can always add to a Suspension Trainer exercise by increasing your load with a weight vest. Anybody, anywhere, anytime, the Suspension Trainer can be your training partner for life.