Build up your endurance with TRX

Find great results for endurance using three TRX products: Suspension Trainers, Kettlebells and Slam balls. Check out these exercises below!

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Endurance is a fitness buzzword, but have you ever stopped to think about what it really means? At the most fundamental level, endurance is “the ability to withstand hardship or adversity,” most notably, “the ability to sustain a prolonged stressful effort or activity.” Endurance athletes—like marathon runners or road cyclists—compete in events that require constant physical exertion over a number of hours. But endurance isn’t solely the territory of runners and cyclists. Every person can benefit from endurance training, and TRX makes it easy to program your very own endurance workout.

Let’s talk about an endurance workout that you can master with just three TRX products: the Suspension Trainer, the kettlebell, and the slam ball. We’ll focus on the lower body muscles for this example, but the same philosophy can be applied to any muscle group.

Our leg day endurance workout begins with the TRX Side Lunge to Crossing Balance Lunge. Endurance is where strength and conditioning come together, and this exercise will help you get after any endurance activity you are planning. 

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Follow the Side Lunge to Crossing Balance Lunge with Kettlebell Swings. This exercise combines load, (a.k.a. weight) and speed: two important elements for any endurance athlete. While legs and glutes bear the brunt of this move, it will also work your arms and abs. Hone your form first before challenging yourself to increase your rep count.

Finally, finish your leg circuit with ball slams. This dynamic move activates the posterior chain and drives up your heart rate. Start with a lighter slam ball, and increase the weight when you’re looking for a new challenge. 

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Now that we’ve identified our exercises, let’s discuss programming. There are two approaches for increasing your endurance with this three-part routine.

Option A is to complete as many reps as possible, which we’ll call an AMRAP workout. Let’s say you set a timer for three minutes and decide to work in 10-rep increments. You would complete ten reps of Move A, followed by ten reps of Move B, and ten reps of Move C before starting back at Move A. Your goal would be to complete as many reps of those three sets as possible in a three-minute period. After a quick break—think 30-60 seconds—start back at the top and try to beat your previous record. Repeat that three-minute set 3-4 times.

Option B is an every-minute-on-the-minute challenge, also known as EMOM. In an EMOM workout, you perform a prescribed amount of work in one minute or less. With our leg day workout, that could mean five reps of each of the three moves, then rest for the balance of the minute, or completing a higher rep count—such as 10-15 reps of a single move in the one-minute period, before moving on to a new move in the next minute. The faster you complete the work, the more recovery you get. Just remember: it should take at least 30 seconds to complete the rep count in an EMOM. If you’re flying through reps in less than 30 seconds, it’s time to increase your load.

Need to work more muscle groups? You can modify the same AMRAP or EMOM program to target arms, core, or even full body: with just a few tools—and even your own bodyweight—you have endless options. The important thing is to measure your progress week to week. Want to see if you’re increasing your endurance? Try executing the same workout once a week over the course of a month and tracking your rep counts, with a goal of improving each week. Every month can be an opportunity to start a fresh endurance training challenge.


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