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The TRX Single Arm Row can be used to develop unilateral strength as well as challenge the core, arms and back. Want to find the right TRX row variations for your strength level? Take our quick assessment quiz to get a personalized training plan. To perform this exercise:  TAKE OUR TRAINING QUIZ Pull your working arm to your side and activate your whole core as though you are holding a standing plank Lower your body in one smooth controlled movement. Pause for a moment at the bottom to reengage your core Use your lat and arm to pull you back up to the start position While executing this exercise engage your abs, obliques and lower back, and keep your shoulders, hips and knees in line. Your chest and hips should reach each end range of motion at the same time.This exercise can be made more difficult by narrowing your foot position to add more instability or by bringing your feet closer to the anchor point which increases the percentage of your bodyweight you have to lift.For an expansive exercise library featuring over 50 different TRX exercises and a 12-week progressive workout program, check out the TRX FORCE Super App. Do your next workout with our TRX equipment: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW

The TRX Hinge is an intense and unique exercise for challenging the anterior core and for teaching separation of hip and spine movement. Want to find the right TRX core exercises for your fitness level? Take our quick assessment quiz to get a personalized training plan. Your TRX should be adjusted to mid length, with your shins in a vertical position and your feet shoulder-width apart. Drive your hips forward and roll-out into a plank position with your hands out in front of you. Keep your core braced throughout the full range of motion. TAKE OUR TRAINING QUIZ Your hips should initiate your return as though there were a string tied around your waist to pull you back to the start position. This return will most likely be more of a challenge than the roll-out, so make sure you save some gas in the tank to bring you back home. 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.

This TRX upper-body workout develops strength in your arms, chest, back and core, with movements that translate to the way you move in every-day life. Try adding this workout to your training regimen to get a taste of how Suspension Training can take your fitness to the next level. Suggested Workout Routine:Before diving into these exercises, take our quick fitness assessment quiz to find the perfect rep ranges and modifications for your level. Perform 5-8 reps of each exercise. Move through each exercise without rest until you get to the end, then rest for 3-5 minutes and repeat the entire series 2-5 times. TAKE OUR TRAINING QUIZ Exercise One:TRX Y Deltoid FlyDevelop mobility in your shoulders and strength in your core with this upper-body exercise. Set Up:Stand facing the anchor point holding the TRX handles, with your hands extended over your head and your feet in a slightly offset stance. Brace your core and focus on keeping your elbows, hips and knees in line. Movement:Slowly lower your hands down in front of your chest while keeping your arms straight. Think of your chest, back, core and hips as one, solid moving plank - everything should move together in one seamless motion. Finish:To return drive your hands back over your head. Focus on keeping your core stable and your shoulders mobile. Exercise Two:TRX Chest PressBuild strength in your chest, shoulders and triceps with this TRX exercise. Set Up:Stand facing away from the anchor point with the your hands holding the handles out in front of you. Brace your core and focus on holding a solid plank. Movement:Lower your chest towards your hands, and focus on moving your entire body as a plank. Stop when your hands are in line with your chest. Return:Press yourself back up in one slow controlled movement, focus on keeping your knees, hips and shoulders in line the entire way up. Exercise Three:Squat Y FlyBuild strength and increase mobility in the shoulders and hips Set Up:Stand facing the anchor point with your hands extended overhead, holding the Suspension Trainer by the handles. Movement:Move your hips down and back, and push your knees out, while simultaneously lowering your hands to shoulder level. Return:Drive through your heels and push your hips forward while raising your hands back overhead, maintaining straight arms until you reach the top.  Exercise Four: Triceps PressIncrease strength and definition in the triceps while developing your core strength and improving your active plank. Set Up:Stand facing away from the anchor point, holding the Suspension Trainer by the handles. Keep your elbows high and in line with your shoulders. Put your hands next to your temples with your palms facing away from your body. Brace your core and focus on maintaining tension throughout your entire body. Movement:Press down into the handle, keeping everything stable except for your elbow joint, until your arms are fully extended. Return:Lower your body down in one slow, controlled movement until your hands are back at the start position. Exercise Five:Inverted RowThis exercise is excellent for developing integrated core, upper and lower back strength. Set Up: Face the Suspension Trainer with your chest directly under the anchor point, holding on to the handles with your palms facing each other. Bend your knees to 90 degrees, brace your core and squeeze your glutes. Movement:Squeeze your shoulder blades together and use your lats to pull your body up until your hands are at the side of your rib cage. Return:Slowly lower your body back down to the start position.   Exercise Six:Atomic PikeAn incredible, total-body challenge this move is excellent for strengthening your whole upper body. Start:Get in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point. Movement:Brace your core and perform a pushup. When you reach the top of the push up, pause for a moment and pike your hips up while keeping your legs as straight as you can. Return:Pause for a moment at the top, then lower your hips back down to the start position.   Exercise Seven:Pull UpThis TRX variation of a bodyweight training classic will strengthen your arms, shoulders, back and core. Start:With the handles of the Suspension Trainer over shortened, sit directly under the anchor point holding the handles with your legs in an L-sit position. Movement:Pull your chest to your hands while keeping your legs at a 90-degree angle from your torso. Return:Lower your self to the ground in one slow and controlled movement and reset when you hit the ground. Exercise Eight:Resisted Torso RotationA great exercise for developing functional core strength, this exercises challenges the entire upper body. Set Up:Stand sideways to the anchor point, with your feet slightly offset holding one handle with both hands at the center of your chest. Brace your core and lean slightly away from the anchor point. Movement:While keeping your hips, knees, shoulders and ears in line, press your hands away from your chest. Return:Slowly pull your hands back to your chest. Repeat on both sides. Exercise Nine: PowerPullAn excellent total-body exercise, this move is perfect for developing rotational strength. Set Up: Stand facing the anchor point, holding one handle of the Suspension Trainer with one hand tucked into your side and your free hand reaching up toward the anchor point. Brace your core and focus on maintaining a solid plank position. Movement:Slowly lower your body away from the anchor point with your working hand, letting yourself rotate away, until your non-working hand is reaching toward the ground. Maintain your plank. Return:Pull yourself back to the start position in one controlled movement until your non-working hand is touching the Suspension Trainer. Repeat on both sides. If you don't have a suspension trainer, pick one up today. TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   This workout was originally featured on livestrong.com, get the whole story here. 

Your core serves as the pivotal connector between your upper and lower body, and it's the powerhouse behind your movements. Core muscles orchestrate the way your abdominal and back muscles operate in sync to provide support and stability to your spine. By strengthening a robust core, you're laying the groundwork for all physical activities, ranging from simple tasks such as sitting, standing or bending, to more complex ones like a High-Intensity Resistance Training (HIRT) workout using your YBells. Not sure which core exercises are right for your current fitness level? Take our quick assessment quiz to get a personalized core workout plan tailored to your goals and experience. TAKE OUR TRAINING QUIZ   The importance of core muscles and core exercises cannot be overstated when it comes to developing a chiseled 6-pack. While aerobic exercises are necessary to burn abdominal fat, core exercises play a crucial role in fortifying the muscles around the abdomen. They also aid in sculpting and defining your abs.   Before you learn how to do a TRX Tricep Press, you're going to need a suspension trainer: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   Fraser Quelch is Director of Training and Development for TRX. He is also a featured fitness author and a competitive ironman triathlete.

You've got your gear, you've got your goal, and you're ready to roll. Now all you need is a plan. TRX has you covered there, too. No matter what your goal is for 2012, the new 12-week progressive TRX FORCE Tactical Conditioning Program is a great way to kick off the year. Though originally designed to deliver the strength, mobility and endurance that military service members need to be operationally ready, it’s a great program for anyone who wants to take giant leaps forward in their personal fitness. Here’s quick video overview: All 70+ exercises in the program, and their associated progressions, are demonstrated in the massive exercise library in the program DVD and highlighted in the pull-out exercise maps. Want to find the perfect starting point in your fitness journey? Take our quick assessment quiz to get a personalized selection from our exercise library that matches your goals. TAKE OUR TRAINING QUIZ At the end of the day you not only have a great 12-week plan, but you have all the ingredients for many more weeks of training. New! TRX Workouts are Now Available as Downloads!We recently took our extensive library of workout DVDs and turned them into downloads. So if instead of a 12-week plan, you want a bunch of one-off workouts that you can take with you on your mobile device, you can now purchase them in the TRX Shop. Plus, without all the packaging, manufacturing, shipping and handling of a DVD, the price is gentler on the wallet. Take TRX Essentials: Cardio Circuit, for example. The DVD is $34.95 while the digital download is $14.95 – a savings of $20. Use the money you saved to get TRX Essentials: Strength for $14.95 and still come out $5 ahead. Grab the brand new TRX FORCE Tactical Conditioning Program in the shop or browse all TRX workouts.

Chances are you’ve heard the term “masses and spaces." Like many phrases we use to cue exercises (“proud chest,” “distal mobility,” “scapular Js”), it’s an evocative term that has a rich origin, but might not make too much sense unless given the respective context. In the video above, TRX Head of Human Performance Chris Frankel talks about where this term comes from and demonstrates the principle in action. The idea is to view the body as a series of masses (the head, chest and hips) held together by a series of spaces (the neck and waist). The meaning of maintaining “masses and spaces” simply means to make sure that none of your masses overtake your spaces while you move and train. It’s a term that can apply to any kind of training but proves particularly applicable to TRX Suspension Training bodyweight exercises. Simple, yes. Easy, no. Visualize someone executing a perfect plank. Shoulders locked down and back, and in line with hips, knees and ankles. If the shoulders shrug or the hips sag, they lose the spaces between their masses. It's a great body check for something like maintaining proximal stability before distal mobility because if you have maintained your masses and spaces, chances are you're bracing all of the core and back muscles surrounding your spine, locking in a solid plank before you incorporate some sort of movement. Practice maintainig masses and spaces when you pick up your TRX Suspension Trainer.

TRX Training The TRX Total Strength and Conditioning Workout Program is a six-week progressive training regimen (in PDF format) that will build your cardio endurance, strength, core stability and flexibility. Not sure where to start with your training? Take our quick assessment quiz to get a customized program that matches your current fitness level and goals. TAKE OUR TRAINING QUIZ Results are a combination of diligence and hard work, combined with appropriate rest, recovery and nutrition applied to a well-designed training program. For many of us, the hardest part of fitness is not the will to execute, but the right strategy. We may have the drive to succeed but lack the direction. Here is your road map to results, complements of TRX. Stick to this plan and in six weeks, if you put the work in, you’ll see a positive change in the way you move, feel and look.  If you don't have a suspension trainer, pick one up today.   TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW

Older adults represent the fastest emerging market in both fitness and rehabilitation. According to the National Institute on Aging, the older population will double between 2011 and 2030 when older adults will represent 25% of American society. The majority of these people will be dealing with at least one chronic health condition, which can be managed or reversed with physical activity. Exercise training is a highly effective way to decrease or manage the risk of chronic disease or disability, including fall prevention. TRX Suspension Training can be a powerful tool to use with even the most limited older clients. A recent research study conducted by Dr. Christian Thompson at the University of San Francisco determined that the TRX Suspension Training system is a safe, effective and enjoyable exercise modality to utilize in older adults who were deemed to be at risk for an accidental fall. This research, which has been peer-reviewed by the American College of Sports Medicine, was an eight-week training program using TRX Suspension Training to enhance functional fitness in a group of older adults who had never used the TRX Suspension Trainer before. The TRX was used for mobility exercises for the ankle, hip, thoracic spine and shoulder; muscle strengthening exercises for the lower and upper body; and dynamic balance/gait enhancement exercises. Exercise volume and complexity progressed at regular intervals throughout the training period. Functional fitness outcomes were measured pre and post test by Functional Reach Test, Timed Up-and-Go Test, and 30 Second Chair Stand Test. Some of the exercises used in the study include – and if you're wondering which of these might be most effective for your personal fitness journey, take our quick assessment quiz for customized recommendations. Here are the exercises: TAKE OUR TRAINING QUIZ TRX Overhead Squat TRX Mid Row TRX Chest Press Examples of these exercises can be seen in this video, done for a previous blog post on osteoporosis. Regardless of your age or ability level, the TRX is an adaptable and effective exercise device. Have you used the TRX to train older adult clients? If so, share your results below. If you don't have a suspension trainer, pick one up today. TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   All clients should consult with a physician or physical therapist regarding specific limitations and restrictions prior to beginning this or any exercise program.

Try this TRX total body warm up the next time you workout. As Fraser Quelch says, "This exercise doesn't necessarily have to be used as a warm up. For many people, this is plenty challenging enough, integrated right into the workout." Whether you use it as a warm up or part of your routine, this combo can inspire endless possibilities. Fraser Quelch is Director of Training and Development for TRX. An expert in functional training and endurance athletics, Fraser has presented at events worldwide and is featured in numerous fitness DVDs. Fraser holds a Bachelor's degree in Physical Education and in 2011 was named co-recipient of IDEA's Program Director of the Year award.