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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.

Earth Day started in the United States in 1970 as an effort to rally support for environmental protection, and expanded to a global phenomenon in 1990. Today, 193 countries organize Earth Day activities each year on April 22. Earth Day may be associated with advocacy and volunteering, but it’s also an opportunity to enjoy the beauty of nature. And what better way to do that than taking your workout outside? While outdoor exercise may not come with the calorie-burning monitor you see on machines at your gym, it’s loaded with perks for your mind and body. Hiking No matter where you live, chances are you have a hiking trail nearby. According to Health, hiking can burn up to 530 calories per hour, with an added 5 percent boost for hitting the trail in gusty conditions. WebMD notes that hiking lowers your risk of heart disease, improves your blood pressure and blood sugar levels, builds strength in your glutes, quadriceps, hamstrings, and core, and boosts your mood. Gregory A. Miller, PhD, president of the American Hiking Society, adds "Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety. Being in nature is ingrained in our DNA, and we sometimes forget that." Swimming Many gyms have a lap pool, but you can also get a great workout swimming outside. If the water’s a little chilly, that’s all the better. According to Lifehacker, cold water swimming boosts your immune system, improves circulation, burns calories, and reduces stress. If you have joint issues, swimming is appealing because it’s a non-impact sport, and it torches hundreds of calories. (For example, 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, according to Active.com), Remember that swimming in open water presents a unique set of dangers. Do your research before diving in. Cycling Does the pain and sweat from your indoor cycling class translate to better performance outdoors? Hop on a bike and find out! According to Bicycling, cyclists can burn up to 600 calories an hour; the total varies according to your weight, speed, and time. Mountain biking yields even more impressive results, while building muscles in your arms, back, chest, and core. You get a great sweat and great views at the same time. Surfing If you’re lucky enough to live near waves, get out and enjoy them. Surfing hits all the major muscle groups: you work shoulders and upper body while paddling, legs while balancing and guiding the board, and core throughout, SurferToday.com explains. It’s a tough cardiovascular workout, but in between heart-pounding runs, you get to sit on your board and take in the beauty of the sea. Like open-water swimming, you need to be aware of the dangers, so study up before you paddle out. Running Running is one of the most budget-friendly forms of exercise because the only equipment you need is shoes. And the benefits extend beyond your wallet! Studies show that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, and some cancers, while improving your emotional and mental well being, according to Runner’s World. Plus, it’s a form of exercise you can do practically anywhere. Regardless of which outdoor activity you choose for Earth Day, complement your workout with a few minutes using your TRX® Suspension TrainerTM. You can use it for your pre- or post-exercise stretch, or for supplemental strength training. With a TRX xTender, it’s easy to use a vertical anchoring point—like a tree trunk—to set up your Suspension Trainer outdoors. Want to share your take on Earth Day fitness? Upload your photos or videos to Facebook or Instagram, and tag #TRX and #MakeItPersonal.

When using the TRX Suspension Trainer, there are three principles you can apply to modify exercise intensity: Pendulum Principle, Stability Principle and Vector Resistance Principle. Want to find the perfect TRX progression for your fitness level? Take our quick assessment quiz to get personalized exercise recommendations based on these key principles. Vector Resistance Principle applies to exercises that happen from a standing position. When standing straight up with your base of support directly beneath your center of gravity, your legs support 100% of your bodyweight. As your body angle steepens (as in the TRX Chest Press), your center of gravity moves outside your base of support and weight transitions onto the TRX, which adds resistance to the exercise. The steeper your body angle, the greater the resistance or intensity of the exercise. TAKE OUR TRAINING QUIZ The chart below explains the vector resistance for all TRX exercises that happen from a standing position. Use this to make your exercises easier or harder, depending on your goals.   

The ability to combine individual exercises together to create movements like the TRX Atomic Push-up is an incredible quality of the TRX. Using the "stacking effect," there is almost no limit to the creativity that can be applied to creating new, integrated exercise. We refer to them as Cool Combos. Watch this video and start thinking about how to combine individual exercises together using the "stacking effect."  Fraser Quelch is Director of Programming and Education for TRX. He is also a featured fitness author and a competitive ironman triathlete.

Ok guys, as promised, it's your turn to benefit from the expertise of Alwyn and Rachel Cosgrove, sought-after experts in the field of health and wellness. They have created exclusively for the TRX Community a fitness program guaranteed to help you lose body fat and/or tone up in just three weeks. (Click here to view the women's program.) This plan is designed to be performed two to three days a week and continue to build in volume. All of the 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. In addition to the workout, 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 ounces of water. Make a commitment not to splurge for the three week period. For more on healthy eating, check out these blog posts from nutrition guru John Berardi. To start, take three “before” pictures (front, back and side) of yourself or the clients who’ll be participating. Men should wear shorts without a shirt. Also, take a baseline body fat measurement for all participants, and ask them each to find a pair of pants they can almost button. These measurements should be used as indicators of progress INSTEAD of a scale. THE MALE PLANThe 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. Want to find the right rep range for your fitness goals? Take our quick assessment quiz to get a personalized training plan. 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. TAKE OUR TRAINING QUIZ # 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 At the end of the three weeks, take "after" photos from the same angles as before. Also, grab those too-tight pants and try them on. Chances are, they'll now fit. Good luck to everyone who participates in this Body Transformation Plan, and be sure to encourage your clients to share their results below! Thanks to TRX Master Trainer Rick Sewchuk for helping us out with the video! 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.

How to Transform Your Body Using the TRX Suspension Trainer - Body Transformation Blog Series - Part 1   At TRX, we are obsessed with empowering our fans to "pursue their better." This is a blog series that will provide an in-depth exploration/explanation of how ANYONE can achieve a body transformation if they desire to. When making the decision to undergo a large-scale change to your body composition, you should always consult a medical professional for guidance before getting started. The tips in this series are applicable to all kinds of body transformations whether that's helping those who want to lose weight, gain muscle, get lean or sculpt a specific section or their body. Not sure where to start on your transformation journey? Take our personalized fitness assessment quiz to get customized recommendations and a roadmap tailored to your specific goals. In blog #1, we'll provide an overview of the tenants of body transformation that will be discussed in detail as we move through the tips for transformation. TAKE OUR TRAINING QUIZ Stay tuned for more information. We encourage all who read this to share your tips with the TRX community and empower each other with positive encouragement across our social channels. Your pursuit of better inspires us all.    Introduction: You’ve seen transformation success stories at every turn. People dropping 200 pounds or gaining 20 pounds of muscle, looking completely different from their previous physical appearance, or simply moving better and being able to enjoy life, and raving about the extra energy they have, how great they feel, the new mindset they’ve gained, etc.    Why can’t that be you? It CAN be you.    Whether you’re looking to drop weight, tone up or even bulk up, or to be able to enjoy your favorite activities again, all transformations start with a decision, a mental paradigm shift of taking ownership and embracing your vision as something that is attainable through a series of small victories that you can and WILL win.  If you are looking for a change that transcends your life, the best time to consider what you want to change and how you are going to do it is always now. Remember, doing what you have been doing and expecting a different result won’t work. Here are the tenants of how to achieve the changes you are looking for in your endless pursuit of better.    #1 - The Principle of Individuality It is critical you realize that except for identical twins, no two people have the same genetic characteristics and therefore will not respond to movement, diet and changes in their lifestyle at the same pace or with similar results.  This is important because you must have realistic goals and give yourself credit for any change that is a result of your commitment to your goal of transformation.  Give yourself some grace and always show yourself gratitude for what you are doing to make changes. Remember, success is often measured in millimeters, small victories that deserve to be celebrated and that generate positive momentum towards your larger goals. 2 more reps, 3% less body fat, 1 millimeter less on your waist, etc. Look for your small victories and don’t compare your wins to other people’s progress. You are on your own journey, embrace your positive results and keep your eyes on your next small victory instead of someone else’s.    #2 Nutrition and Diet Realize that nutrition and diet play a HUGE role in a complete body transformation. We will explore important diet and nutritional considerations and techniques to be successful later.    #3 Mix Up Your Training Maintaining variety in your training routine is a key to enhancing your performance. Staying committed to daily movement is essential for the body, mind and spirit, but selecting the right exercises at the right time is also critical for long term transformational success. As we explore the importance of understanding the five components of fitness, I’ll share some easy-to-implement exercise techniques using the TRX Suspension Trainer, which will offer you tremendous variety in your transformational program. We will explore periodization training, or progressive movement selection over time. This technique will allow you to progress at your own pace, with significant opportunity for success that will keep you engaged mentally and challenged physically. The TRX suspension trainer is a perfect tool for a total body transformation because it is portable, allowing you to take it anywhere, so no excuses. It is highly adaptable and extremely individual to any fitness goal, no matter who you are.      #4 Sleep, Rest, Recovery The balance needed to experience training adaptations (progress) while avoiding excessive overload, inadequate recovery and even injury is tricky. The underlying causes are often a complex combination of emotional and physiological factors with training deficiencies creeping in that are highly individual, sometimes making it difficult to recognize. Most symptoms are identified only after they start, and physical function may already be suffering. Overtraining without ample time between workout rest and long-term recovery, coupled with inadequate sleep results in decreased performance capacity, burnout and injury. We will explore the signs and symptoms of overtraining, including several strategies to create your own sleep sanctuary to facilitate both short and long term recovery.    #5 The Importance of Routine Routines help mold healthy habits and healthy habits are a catalyst for large-scale changes in how someone looks and feels when achieved. Creating realistic and consistent training, eating, hydration and sleeping routines are critical to achieving the fitness and health benefits you have or are working so hard for. The “use it or lose it” concept could not be more true, as detraining can occur in as little as 2-weeks of inactivity. Complete inactivity will decrease physiological function and performance quickly, as demonstrated in research with athletes who have been forced to halt training due to injury. For these reasons, a balance between training and recovery is necessary to avoid burnout and injury. Understanding the importance of progressive overload will enhance your ability to maintain a consistent routine that will keep you engaged and motivated to stick with while avoiding negative overtraining side effects. Several strategies exist to help build a healthy routine, and we will explore these training options in order to provide you with the essential tools to achieve the transformation you’re striving the achieve.  In future blog posts, I will isolate one element at a time and elaborate on strategies and tips on the given topic that will help create overload and promote change that is effective and progressive. Stay tuned and send us your comments and questions on Facebook!      Irene Lewis-McCormick M.S is Adjunct Faculty at Drake University, an SCW Fitness Education (SCW) Certification Master Trainer and the Education Director at Octane Fitness. An Orange Theory Fitness coach, she’s a twice published author (Human Kinetics) holding advisory board positions with Diabetic Living and the National Egg Council. Named Top 3 Group Fitness Instructor 2015 by IDEA Health & Fitness, Irene is a RYKA Ambassador and Subject Matter Expert for ACE. Irene presents education for SCW, ACSM, IDEA and NSCA. She is an SCW, TRX, Tabata Bootcamp, Barre Above, JumpSport and Octane Fitness master trainer. Certifications include SCW, ACSM, NSCA, ACE, AFAA & AEA. Body Transformation Series, Part 1 of 7 Body Transformation Series, Part 2 of 7 Body Transformation Series, Part 3 of 7 Body Transformation Series, Part 4 of 7 Body Transformation Series, Part 5 of 7 Body Transformation Series, Part 6 of 7 Body Transformation Series, Part 7 of 7