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TRX Training Finding the time to squeeze all four types of exercise—endurance, strength, flexibility, and balance—into your week can feel like a Herculean task. The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise, with a suggested goal of 30 minutes a day, five times a week. But that’s just endurance. You still need to budget time for the other three types, along with work, family, friends, and, occasionally, sleep. What you need is a workout plan that delivers maximum benefits in minimum time. While there are only so many ways to cut down on endurance training while reaping the benefits, you can knock out an effective strength session in as little as 15 minutes. To help you through the process, celebrity fitness experts Jay Cardiello and Basheerah Ahmad have created 15-minute TRX workout plans for strength that you can do at home with your TRX Suspension Trainer. Each of the workouts targets a specific muscle group through two rounds of five moves performed for 60 seconds each with a 30 second break in between. (The total time, with breaks, comes to 15 minutes.) For an upper body workout, Jay recommends a sequence of TRX exercises that include chest presses, low rows, squat rows, bicep curls, and tricep presses. His 15-minute TRX workout plan for core includes a series of TRX side planks, body saws, pikes, mountain climbers, and hip abductions. For lower body work, Basheerah has you covered with five straightforward moves. Start with TRX hamstring curls, followed by hip presses, squats, mountain climbers, and lunges. (Yes, mountain climbers work both your core and your lower body!) The next piece of your workout regimen is stability, but this one is easy to combine into your lower body workout. In stability work, you should focus on exercises that require you to stand on one foot. For example, you could try a TRX single leg squat to single leg balance reach progression, or a TRX crossing balance lunge to step side lunge combo.  If you have time to stretch your 15-minute workout into a 20-minute workout, you can tack both of these onto the end of your leg workout. You can also try our ready-made TRX workout, which only takes 25 minutes of your time.  Now that you’ve got strength and balance out of the way, it’s time to think about flexibility. This one’s important because it improves your overall physical performance and helps you avoid injuries. While stretching after a workout will improve flexibility, it’s a reactive approach to training. You should also add a proactive approach, like yoga or the TRX Essentials: Flexibility video. In the video, TRX Director of Training and Development Fraser Quelch takes you through a 50-minute, real-time stretching routine designed to counteract the effects of daily life, and helps you understand what and why you’re stretching. Even if you add all of these TRX workout plans to your fitness routine, that's still less than two additional hours per week to target the four types of exercise your body needs. Not sure which combination of workouts would work best for your schedule and goals? Our quick fitness assessment can help create a time-efficient plan tailored just for you. And really, if two hours a week can lead to a longer, healthier life, isn't it worth the investment?   Invest in yourself today with TRX Training gear. TRX® YBELL NEO BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® BANDIT BUY NOW

TRX Training Fraser Quelch is TRX's Director of Training and Development, fitness author, and competitive ironman triathlete. Want training tips from top TRX experts? Take our quick assessment quiz for personalized guidance. TAKE OUR TRAINING QUIZ

TRX Training   Turn any space into a training space using the TRX X-mount! You can attach the mount to any wall or stud to support all TRX suspension models.

The rumors are true. TRX Suspension Training is a convenient, effective way to combine strength, endurance, flexibility, and balance exercise into your workout routine. That’s probably why so many athletes turn to TRX workouts. Professional athletes enlist their very highly-paid trainers to coach them to victory, but you have the next best thing: workouts designed by the world's top TRX trainers to help you achieve optimal results on any playing field. Ready to train like a pro? Take our quick fitness assessment quiz to get a personalized workout program crafted by elite TRX trainers and tailored to your specific sport and goals. Here are the very best. TAKE OUR TRAINING QUIZ TRX for Golf Workouts: You don’t have to hit the green with your clubs to improve your golf game. This 60-minute TRX for Golf workout, led by TRX Senior Instructor and Golf Performance Expert Trevor Anderson, helps you establish stability, increase mobility, and improve your coordination to drive a perfect golf swing.  The three module workouts include Suspension Training, Rip Training, and a Multi-Modality session. TRX Performance: Drew Brees Workout: This download features for of MVP Saints Quarterback Drew Brees’s TRX exercise routines, starting with his shoulder circuit—followed by core and a lower body routine— and finishing with speed, agility and balance work. The video also features Todd Durkin, who trains dozens of elite NFL, MLB, and professional athletes. For follow-ups, check out Todd’s TRX Performance: Train Like the Pros, Team Sports, and Multisport Strength Workout videos. TRX Performance: MMA Workout Strength, balance and core stability are important components for any MMA fighter, or active person, for that matter. Hosted by TRX founder Randy Ketrick, this 55-minute workout is part of the MMA Conditioning Association's Coach Certification Program and will give you a total body strength and conditioning workout, as well as a taste of what it takes to prepare for a professional fight. TRX Performance: Tennis This video offers tennis players of all levels movement sequences that mimic actual tennis swings and footwork. In this comprehensive, real-time workout, you’ll develop unbeatable coordination and control over your game, from baseline to net. The download also has extensive warm up and cool down routines. Surf Stronger TRX Workout Pro Surfer Holly Beck and Certified Strength and Conditioning Specialist Scott Adams take you through this 30-minute, total-body training program that incorporates the TRX Suspension Trainer and surf-specific exercises. TRX Winter Sport Conditioning Workout Build strength and mobility in all the right spots to maximize your time on the slopes and minimize the risk of injury. This download includes a 17-minute, real-time workout and 10 exercises scalable to all fitness levels. Paul Rabil Lacrosse Workout A series featuring the same 30-minute workout lacrosse pro Paul Rabil uses to take his performance to the next level on the field, each of the five videos focuses on a different aspect of the game. Build the rotational power you need to make your shot stronger and your catch and pass better on the run, as well as the total-body agility that will make you better on offense, defense and in the cage. You don’t have to have a gold medal or a sneaker endorsement deal to train like an athlete. Start incorporating TRX workouts for athletes in your routine now, and commit to making this year your best one yet on the field.

Wondering how to increase your leg strength for skiing with the TRX Suspension Trainer? To address this question, top ski coach Marc Digesti focuses his ski training programs specifically on building up both cardio strength (increase heart rate without burning out the legs) and leg strength (gradually increase the workload to target leg strength, without exhausting the cardiovascular system), while preparing athletes to efficiently handle higher training volumes when getting on the hill. There is a big emphasis on form and technique throughout this theme to ensure skiers are ready for the impact forces placed upon their joints as they begin to build their cardio and leg strength, helping their transition from the training floor to the slopes. When programming for alpine skiing, Marc emphasizes "core" movements, which are critical in the adjustment and maintenance of the skier's center of mass. Want to find the perfect training plan for ski season? Take our quick assessment quiz to get a personalized workout program that enhances your performance on the slopes. TAKE OUR TRAINING QUIZ   The core movements are essential for upper body stabilization placed on the skier during each run, in the park, back country and hucking cliffs. As such a dynamic sport, the movements of skiing involve vertical, lateral and rotational planes of movement. With all of this in mind, Marc has provided four movements that will compliment an existing ski training program: Vertical Push Movements: Split Squat (Single Leg Emphasis) Squat Jump (Double Leg Emphasis Lateral Push Movement: TRX Lunge (with Jump)  Rotational Movement: TRX Lunge (with Med Ball Slam)  Stabilizing Movements: Lateral Bounds (Lower Body Emphasis) TRX Plank (Upper Body Emphasis)  While incorporating these four phases of movements into your existing training routine, the stabilization and strength will prepare the body for the impact and stresses the mountain will place upon it. Marc Digesti is the founder of PerformanceEDU (www.performancedu.com). He has a degree in Exercise Physiology and is the head strength coach for US Disabled Ski Team.

Golf requires a combination of strength, flexibility, timing, balance, power and endurance. Making sure your golf workout program addresses all of these components of fitness means you have to pick an efficient and effective way to train. Enter the TRX. I was first introduced to the TRX while still working as a strength and conditioning coach on the PGA and LPGA Tours. I immediately saw the potential to change the way we train golfers. Unloading movements to create the appropriate range of motion, balance and muscle sequencing leads to dramatic improvements in training results. Swing components such as weight shifts, balance, staying on swing plane, shoulder turn, core stability and hip rotation all have physical requirements you can address using the TRX more effectively than any other training tool. Want to find the perfect TRX exercises for your specific golf goals? Take our quick assessment quiz to get a customized training plan that targets your unique needs on the course. The TRX Golf Workout DVD is produced in conjunction with Titleist Performance Institute and Dr. Greg Rose, both leaders in golf performance and fitness. Here, we have selected exercises from the DVD and put together a workout to improve your performance on the range and the course. We address all planes of motion, core stability, shoulder mobility, single leg and single arm exercises. TAKE OUR TRAINING QUIZ This workout is guaranteed to take your golf fitness to the next level! Try one of our TRX products today: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   As the resident TRX Professor, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before taking the position of Director of Programming at TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.

Read the profile below to find out how firefighters at the Orange County Fire Authority have integrated the TRX into their training. And to make sure you’re ready when the alarm goes off, we’ve got one helluva workout coming at you from Coach Dos (in video below) that can be used by all emergency rescue personnel, no matter the uniform. The Orange County Fire Authority (OCFA), located in Irvine, California, has a big job on its hands. Consisting of 62 fire stations, the regional fire service agency serves 22 cities and over 1,380,000 residents in Orange County. Serious responsibility calls for serious training, and that’s why the OCFA has turned to the TRX. Marty Driscoll (above), the Wellness Program Coordinator at OCFA, was first introduced to the TRX by his predecessor in February 2009. Because of its portable and compact nature, Driscoll saw the massive potential for the TRX and purchased 70 TRXs for use in his fire stations in the summer of 2009. The reaction to the TRX was a slow burn to start. “Initially, I think our folks were a little reluctant to pick up the straps and give it a go,” says Driscoll. “However, once our firefighters actually gave the TRX a shot, the momentum really shifted. We’ve even had several individuals purchase TRXs for home use.” The best part of the TRX for Driscoll is the variety it affords.” Some days I’ll do a full workout using only the TRX. Some days it’s part of a circuit, and some days I’ll use it to stretch out. The versatility is outstanding.” Strength, power and endurance are critical to firefighters, so workouts are focused on multi-joint, total body exercises that utilize varying loads and replicate the biomechanics of the lifting, carrying, pulling, climbing and cutting that are often performed while on duty. “The TRX is a great tool to help us accomplish our fitness objectives,” says Driscoll. “It allows us to train the movements we perform on the job, it gets the heart rate up and provides a way to lengthen and strengthen the muscles and joints of the body.” Exercises such as the TRX Squat, TRX Lunge, TRX Chest Press and TRX Push-up are favorites at the OCFA; they increase the strength and strength endurance for firefighters to lift heavy objects, operate charged hoses, carry victims and wear heavy protective gear. “To me, being fit means being ready. For anything,” says Driscoll. “Mentally and physically. Whether it’s a structure fire at 2am, a vegetation fire in 100 degree weather, wrestling with my nephews, a bike race or surfing, you need to keep your head straight, your body fueled, physically prepared and well rested. And with the TRX, I can do all of that. It’s great.” And here, as promised, are some awesome TRX exercises for all you firefighters, EMTs, first responders, police officers... anyone whose daily workout routine is designed to prepare you for a job that is often anything but routine.

Many of today's top professional cyclists in the peloton such as Team RadioShack Nissan Trek are currently using the TRX as part of their training regime throughout the year. Want to train like the pros? Take our quick assessment quiz to get a personalized TRX training plan designed specifically for cyclists. TAKE OUR TRAINING QUIZ   For those of you who want to train like Fabian Cancellare, Jens Voight, and the Schleck brothers, Dan McDonogh, TRX Group Programming and Development Manager, has created an awesome TRX workout designed to increase core and leg strength as well as balance and flexibility in cyclists, so you can execute with more power (and less fatigue!) on the bike. If you are looking for more exercises to increase your performance on the bike, check out the TRX Endurance Athlete Workout.

The TRX Plank is the cornerstone position for any exercise on the TRX, and should be the core of any core training program. Want to perfect your plank form? Take our quick assessment quiz to get a personalized plan that builds a strong foundation. It is the single most important exercise to master because it applies to almost every physical thing you do. TAKE OUR TRAINING QUIZ Start with your knees, palms and forearms on the ground and your feet directly under the anchor point. Drive up into a plank with a solid core contraction. Your contraction should drive this movement. You’ll know that you are in the correct position when your ears, shoulders, hips, knees and ankles are all in line. This is the position you need to hold for the entire duration of this exercise. Take mental note of the way this position feels, how engaged your core, glutes and back are, and remember it. There will be a test later. This position plays a critical role in almost every movement on the TRX as well as in just about every kind of strength training you will perform. Think about your position at the top of a dead lift, squat or hard-style kettlebell swing, if you have done it right, you will feel the same type of core engagement as you do when you execute a TRX Plank. Now plank up and get after it. For an expansive exercise library featuring over 50 different TRX exercises and a 12-week progressive workout program, check out the TRX FORCE: Tactical Conditioning Program .