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Most things that intimidate us really aren’t all that bad once we understand them. If you’ve been too intimidated to try the TRX Suspension Trainer™, let’s take a moment to discuss some TRX myths versus facts, and why those black and yellow straps are actually so easy to setup and so easy to use for a full-body workout. MYTH:  TRX is too hard.FACT:  TRX is only as difficult as you make it. The TRX Suspension Trainer is the most adaptable piece of fitness equipment you’ll ever find–it actually utilizes your bodyweight for exercise and for the level of intensity.  To clarify...If you weigh 150 pounds, does that mean that every rep on the Suspension Trainer is loaded with 150 pounds? Absolutely not.  In most basic TRX moves, at least some part of your body will be connected with the ground, whether it’s your upper body or lower body. That connection means you don’t have to be 100% responsible for your weight when completing exercises. In fact, some exercises can be easier with the TRX than when you use bodyweight alone. Let’s use a push-up as an example. In a standard push-up, your hands and feet are connected with the ground, and they have to support your bodyweight as you raise and lower yourself. With a TRX Chest Press, by contrast, you’re using the same form and muscles that you would with a standard push-up, but you can adjust your angle to increase or decrease the level of intensity, making the move easier or harder. In that TRX Chest Press, the closer you walk your angle forward to stand perpendicular to the floor, the easier it will be. The further you walk it back to parallel with the floor, the harder it will be. The result is anyone can use a TRX Suspension Trainer: beginners, fitness junkies, young people, old people, adaptive athletes, professional athletes, and more. It is a universal tool that anybody can use anywhere. MYTH:  TRX is too easy.FACT:  TRX is only as easy as you make it. Now we’re on the flip side of the difficulty argument. The Suspension Trainer serves different functions for different people. For most people—novices all the way to professional athletes—it’s the ideal strength and conditioning tool on its own. For athletes chasing gains, try incorporating additional equipment into a TRX workout. That could be adding a wall ball or slam ball to a TRX Lunge, or increasing your load by strapping on a weighted vest before your TRX Squats, Rows, or Chest Presses. Bodyweight is just the start, not the limit of TRX strength training. Even if you’re into CrossFit or Olympic lifting, the Suspension Trainer is excellent for warm-up, recovery, and mobility work. For example, CrossFit’s Fittest American Woman, Kari Pearce, said she uses her TRX Suspension Trainer for both workouts and recovery stretching. In fact, she often keeps her TRX Suspension Trainer with her in her backpack. “Probably 70 percent of the time, I carry it with me around New York City. When I have a little break, I go to Central Park and hook it up on the pull-up bars,” she said. While Pearce’s training incorporates more heavy weightlifting, she regularly uses her TRX Suspension Trainer for muscle activation exercises.  MYTH:  I don't know how to set-up a TRX Suspension Trainer.FACT:  Set-up is simple and can take less than a minute. Even in your home, it’s easy to use your straps practically anywhere. The TRX Suspension Trainer can be set-up on any hinged door in your home, office, or hotel room, or using a tree or a sturdy pole like a street lamp or a jungle gym. The TRX HOME2 SYSTEM, your full-body and lightweight, portable gym, comes with a door anchor and a suspension anchor so you can set it up whenever and wherever you want, no tools or drilling necessary. As part of the TRX HOME2 SYSTEM, you get both the Suspension Trainer, and one year’s FREE access to the TRX App, regularly $49.95, which includes unlimited workouts programmed by world-class trainers. (Yoga, running, HIIT—it’s all in the app!) It’s one of the smartest fitness purchases you can make. Now that we’ve separated fact from myth, put that information to good use. This is the perfect time to get your TRX HOME2 SYSTEM and start working toward your goals, so what are you waiting for?

  Body Transformation Series, Part 4 of 7     “What is the best method for you to train for cardio, strength, endurance or flexibility? The answer depends on what you want to accomplish – the goals of your training. There are several options you can choose from and TRX Suspension Training is an effective, powerful and portable tool which can be part of all of the following techniques.”   Years ago, when prescribing exercise, we used a number of unproven training systems based on the ideas and experiences of well-intentioned physicians, coaches and educators. But exercise science and prescription today is based on the results of thousands of peer-reviewed research studies and best practices of experts in the field. The correct dose is based on the type of exercise being performed, the time, intensity and frequency of training, as well as, your individual needs.    There are many ways to improve fitness. Want to find the perfect progression path for your goals? Take our quick assessment quiz to get a personalized training plan that builds fitness safely and effectively. You can apply a variety of techniques using a systematic approach gradually, or you can rush the process, pushing too far too fast, risking soreness, overtraining and even injury. Improving fitness involves increasing the range of motion and pace of movements, strengthening the muscles of the body both inside and out, decreasing fat and learning to move in a more fluid, uninhibited way. You earn your fitness, minute-by-minute, day-by-day as you engage in appropriate training exercises. TAKE OUR TRAINING QUIZ   Cherry Picking Programs There are five traditional components of fitness. All are important and all five need to be considered and respected as part of your complete training program. The five components include muscle strength, muscle endurance, cardiorespiratory endurance, flexibility and body composition. Body composition is a direct reflection of your diet, so your exercise routine is influenced by your body composition and vice versa.   Often people pick and choose the types of exercise they like the best and only train in those modalities. For example, some people only like cardio, running for miles a week but neglecting muscular strength and flexibility and as a result find themselves chronically injured or not progressing as effectively as possible. Others prefer strength training, with limited range of motion at joints that are critical to daily, functional activity, with very little aerobic fitness to boot. In both of these scenarios, regardless of how successful each of these fitness enthusiasts are in their favorite areas of training, they are incomplete, neglecting the very important components that create a completely healthy and fit person. One of the most neglected areas of fitness is flexibility, but it’s very influential on an active lifestyle. A moderate to high level of flexibility and mobility  are important for efficient movement. If you disregard stretching, your muscles and connective tissues can lose distensibility and elasticity making exercise less efficient and potentially contribute to injury. Make a point to include flexibility as a regular part of your training program.    The FITT Principle  We know the manipulation of how often (frequency), how hard (intensity), how long (time or duration) and what you want to accomplish (type) is the key to bringing about improvements in fitness. This is referred to as the FITT Principle and there are specific formulas based on your individual training goals. For example, if you are looking for increased aerobic stamina, you will apply the FIIT Principle with aerobic adaptations in mind. If you are looking for greater strength or more muscle size (hypertrophy), there is a FIIT formula for that. If you want greater flexibility, there are FIIT guidelines for that too. What you are trying to accomplish will dictate how to manipulate these FIIT variables.     The American College of Sports Medicine (ACSM) has established FIIT guidelines that are easy to follow based on the modality of fitness you are trying to improve:   FITT Principle for Aerobic Performance (Some general Guidelines) • Aerobic exercise involves sustained, rhythmic movements using large muscles of the body with oxygen as the primary energy source for extended periods of time. If your goal is performance, you should include training at or near your lactate threshold (the point where you are pushed). o How Often? (frequency)  Beginner: 3-5 days per week  Moderate to High: 5-7 days per week o How Hard? (intensity)  Deconditioned: 30-40% of your Heart Rate Reserve (HRR)  Moderate: 40-60% of your HRR  Vigorous: 60-85% of your HRR  To estimate your appropriate heart rate reserve use this equation: • HRR = 220 – (your age) – (your resting heart rate) x (desired percentage) o How Long? (time or duration)  Beginner: 20-30 minutes  Moderate to High: 30-60 minutes o What kind? (type)  A continuous rhythmic activity such as walking, running, cycling, swimming or circuit training. The specific type of exercise you select should be enjoyable to you so you can be consistent. TRX Suspension Training used for body-weight circuit training is an excellent choice because of the variety and ability to change intensity quickly.   FITT Principle for Muscular Strength & Endurance • Muscular endurance is the ability to perform several, sub-maximal muscular contractions in a row with sustained intensity. Muscular strength is the ability to perform one repetition at your maximal intensity.  o How Often? (frequency)  Beginner: 2-3 days per week, full body workout, 48-72 hours of rest in between workouts  Intermediate to High: 4–5 days per week; perform split workouts (example: Monday and Thursday, chest, shoulders, triceps, abdominals; Tuesday and Friday, back, legs, biceps), 48–72 hours of rest in-between workouts o How Hard? (intensity)  Beginner: 60-70% of maximum strength (1 RM)  Intermediate to High: 70-90% of maximum strength (1RM)  Beginner: 1-3 sets, 8-12 reps, 30-sec to 1 min between  Intermediate to High: Endurance 12-20 sets, 2-3 reps 30 sec – 1 min between; Strength 2-6 reps, 3-5 sets, 2-5 min between o How Long? (time or duration)  Depends on the time you need to accomplish your goals, but no more than 60-minutes is necessary o What kind? (type)  Resistance machines, free weights, elastic tubing, medicine ball, body-weight/calisthenics     FITT Principle for Flexibility • Flexibility is the uninhibited range of motion through a joint and in the adjacent soft tissues o How Often? (frequency)  A minimum of 2-3 days per week. It is best to do some stretching daily o How Hard? (intensity)  Stretch to the point where you feel tension in the muscles, but not pain  During a warm up, stretches should be dynamic, not held. Whereas, later in the workout or at the end of the workout, stretches are held (static stretches) o How Long? (time or duration)  15-30-minutes, 20-60 seconds for each stretch, 2-3 sets o What kind? (type)  Yoga, traditional stretching routines, TRX Suspension Training assisted stretching exercises   “With any worthwhile fitness program, you will earn your progressions and perform the exercises with precision and care.”   Various Training Methods What is the best method for you to train for cardio, strength, endurance, flexibility or concurrent (multiple goals at once)? The answer depends on what you want to accomplish – the goals of your training. There are several options you can choose from and TRX Suspension Training can be an effective part of all of the following training techniques, a powerful, portable tool for performance. With any worthwhile fitness program, you will need to earn your progressions within each exercise and perform the movements with precision and care if you are to realize the benefits and avoid potentially harmful side effects.   Circuit Training Circuit training involves a series of resistance exercises designed to promote strength and muscle endurance. Circuit training is typically organized in timed, stations of movement, which can be resistance or cardio-based. Incorporate the TRX straps with weights and cardio for an amazing circuit training session.    HIIT  High intensity interval training (HIIT) takes advantage of short, micro bursts of very high intensity exercise, coupled with a short duration of timed recovery. HIIT protocols are very powerful in that they create an “in workout” oxygen deficit in an effort to create EPOC, or excess post-exercise oxygen consumption. EPOC is a physiological condition in which the body is stressed after the workout, utilizing further amounts of energy (above and beyond that required for the actual workout) to replace the used substrates and bring the systems of the body back to resting levels stressed during the HIIT workout. HIIT is powerful if used responsibly but requires recovery between workouts.  HIIT protocols (particularly Tabata) are easy to implement using the TRX straps. Try this Tabata protocol using the TRX straps:  4-minutes, 20 seconds of work/10 seconds of recovery for 8 rounds  Round #1 Side Plank Right   Round #2 Side Plank Right with Hip Dip   Round #3 Forearm Plank   Round #4 TRX Push Up   Round #5 Side Plank Left   Round #6 Side Plank Left with Hip Dip   Round #7 Forearm Body Saw with Crunch   Round #8 TRX Pike     Resistance Training An essential part of improving strength and muscular endurance, resistance training can incorporate body weight, TRX Suspension Training, free weights, weight machines, etc. Traditional strength training techniques, including super sets (2 or more exercises in a row for opposing muscle groups), giant sets (3 successive exercises targeting the same muscle groups), ascending and descending pyramids and eccentric loading, can all happen using the TRX Suspension Trainer. Simply manipulate the TRX intensity variables of Vector, Stability and the Pendulum Principles.    Speed & Power Training Speed and power training are very activity specific, so if you have a particular goal in mind with respect to speed or power, it is important that you train specifically for that particular goal. Speed is also referred to as velocity. The best way to train for speed is high-speed contractions with low resistance.    Power is Force x Distance / Time. Power combines strength (force) and velocity or speed (distance / time). Power is related to strength and speed – if you can improve one or both of these components, you will increase your power. A popular power training technique is plyometrics, which are explosive movements designed to improve power. However, excessive use or improper technique can lead to injuries. Many TRX exercises lend themselves very well to power and explosive movements. Try the sprinters start, front squat, cycle lunges or the squat jump for lower body power training.    “TRX suspension training is all core all the time, so you never need to worry if you are getting your core training done when using the Suspension Trainer.”   Core Training The muscles that attach to the spine and pelvis are referred to as the core muscles. Core exercises recruit one or more large muscle areas (abdominal, back, torso, chest, shoulders, and hips) and involve multiple joints. They are a high priority in terms of both health and performance. A stable core can generate a greater transfer of power to the extremities and can also  reduce your risk of injury. TRX Suspension Training is “all core all the time,” so you never need to worry if you are getting your core training done when using the TRX straps. Peer reviewed research demonstrates, when used as prescribed, higher levels of core muscle activation are present with Suspension Training than without.   Intensity Intensity is important, but excessive emphasis on intensity can take the joy out of regular activity and may lead to overtraining, overuse or even injury. Athletes don’t train at maximal intensity every day, nor should you. If you use a heart rate monitor to measure your intensity, be sure to also include a subjective measure of intensity (perceived exertion), and listen to your body. Adopt the intensity gradually, enjoy the experience and the amazing results will come.        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  

Learn how to develop your own TRX workouts by building TRX complexes. Want to find the perfect workout combinations for your fitness level? Take our quick assessment quiz to get personalized guidance on creating effective TRX circuits. These are sequences of TRX movements in a continuous circuit at very high intensity in a timed or reps/sets scheme with little or no rest between movements for a set number of rounds or time. A growing body of scientific literature including this recent study from the University of Denmark, Copenhagen supports the efficacy of high intensity training as compared to steady state aerobic training (what has traditionally been called "the fat burning zone"). The simplicity and versatility of the TRX allows users to create complexes perfectly tailored to their specific needs. Here are some guidelines for developing and implementing effective TRX complexes. TAKE OUR TRAINING QUIZ Step One: Balance of Basic Movements If you're shooting for a complex geared towards whole body training and general conditioning, select a minimum of four exercises that cover all four basic human movements: Pushing Pulling Squatting Core If you're new to TRX Suspension Training or working with a trainee who is new to TRX Suspension Training, this is a great starting point for designing a basic complex. A sample complex might look like this: Pushing: TRX Chest Press Pulling: TRX Low Row Squatting: TRX Squat Core: TRX Crunch That's a solid first step for designing your own complexes. If you're more fit, working with more advanced trainees or seek a greater challenge, then Step Two is for you. Step Two: Multi-planar Balance The next step is to work from this basic premise to select exercises that also reflect a roughly even balance between the three fundamental planes of movement: Frontal Plane Sagittal Plane Transverse Plane *If you haven't read it yet, hustle over to Fraser Quelch's excellent article on planar training for a thorough look at the importance of this concept. Step Three: More Multi-planar Bang for Your Buck But keep in mind that many TRX movements task the body in more than one plane of movement. This means that the TRX allows you to select unique Suspension Training exercises for inclusion in the complexes you design that task the body in more than one plane of motion within a single movement. For example, the TRX Power Pull turns the traditionally sagittal plane dominant motion of rowing into a movement that combines all three planes of movement—sagittal, transverse and frontal—by virtue of including rotational elements in addition to the linear, back-and-forth motion of a traditional two handed row (like the TRX Low Row). Single leg and single arm TRX movements task the body in the transverse plane by virtue of requiring the body to generate anti-rotational force in the transverse plane in order to stay stable. Try a TRX Single Arm Row or TRX Single Arm Chest Press to experience this transverse plane anti-rotational challenge.  When unilaterally performing the TRX Chest Press and TRX Low Row, part of the difficulty of these traditionally sagittal plane movements (pushing and pressing in a linear plane) becomes resisting the rotation that comes with the decreased stability of doing them with a single arm or leg. You can find exercises in each of the four major categories of movement (push, pull, squat, core) to include in your complex that touch on all three planes of motion to achieve multi-planar balance. Examples of squatting movements that task the body in all three planes of motion include the TRX Crossing Balance Lunge, TRX Lunge (with Rotation) and TRX Squat (Single Arm).Examples of core movements that task the body in all three planes of motion include the TRX Side Plank (with Tap), the TRX Oblique Crunch and the TRX Scorpion. Here's a four exercise TRX complex utilizing exercises with internal multi-planar balance: 1. TRX Chest Press (Single Arm)2. TRX Power Pull3. TRX Crossing Balance Lunge (with Hop)4. TRX Oblique Crunch Complexes can certainly include more than four exercises. But four is a solid starting point for basic complex design. You can also take a cue from the work of Coach Dos, Alwyn Cosgrove and the protocols found in the TRX Boot Camp: Ropes and Straps DVD and integrate other modalities or metabolic conditioning between TRX movements for an even more intense challenge. A multi-modal complex might look like this: TRX Chest Press Bear Crawl TRX Mountain Climber Crab Crawl TRX Lunge (with Rotation) Overhead Med Ball Swing to Slam TRX Burpees Step Four: Execution Now that you've selected your exercises, decide what scheme you will use to execute your complex—timed rounds, sets and reps or ascending or descending ladders (10-1, 1-10, etc.). However you set up your complex, be mindful that even when shooting for a maximum number of rounds, reps or sets within a given time frame, never sacrifice form. The key to effective training is to always use good form to reinforce correct movement patterns. Now have at it! Don't have a TRX Suspension Trainer yet? Get one here and get to work. Andrew Vontz is a journalist and trainer who writes for TRX. He programs functional training for endurance sports and life.

Body Transformation Series, Part 2 of 7   If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert telling you a certain food is good, you’ll find others saying exactly the opposite. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. It’s about having more energy, improving your outlook, feeling great and stabilizing your mood.   We tend to think of “healthy eating” as some sort of deprivation or consequence of choosing to be fit over having a good time. But the truth is, developing an understanding of simple nutrition is actually quite easy. It’s the implementation part that is hard. As we work longer hours, we have less time to select and prepare food, leading to an increased reliance on fast food, ordering in and eating out – a loss of control over the of quantity and quality of the food we eat, including its preparation. Consequently, we eat more calories, sugar, salt, saturated and hydrogenated fat, running the risk of being shortchanged in other areas of nutrition. The convergence of these realities makes sound nutrition more important than ever. Understanding the pleasures and benefits of a healthy diet offers much satisfaction and even greater rewards, particularly if you are working towards a total body transformation.     Caloric intake Caloric intake is simply the number of calories an individual consumes on a daily basis. To lose weight, you have to reduce the number of calories you consume below your Resting Metabolic Rate (RMR).  The average RMR of an individual engaged in normal, daily activity (walking around the office, chores around the house, getting the mail, etc.) ranges from 1800-3000 kcal a day.  Much depends, of course, on the amount of physical activity you get, gender, age, body size, height, lifestyle and overall general health, and it's different for everyone. According to the U.S Department of Health, the average adult male requires about 2,700 calories a day to maintain his weight, while the average female needs only 2,200 calories. Just to stay alive, we obviously need far less, but our bodies will function poorly if we consume too few. Contrary to popular belief, it is possible to consume too few calories, especially if you expect results from training. Your body must be properly nourished.  To lose 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu. Try to lower your caloric intake gradually, and not less than 1,000 calories per day below RMR.  Use the chart below to find your RMR.    Estimated RMR RMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age(y) + 5         (man) RMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age(y) - 161     (woman)   Think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.   Food Choice If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert telling you a certain food is good, you’ll find others saying exactly the opposite. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. It’s about having more energy, improving your outlook, feeling great and stabilizing your mood. You can cut through the confusion and learn how to create a tasty, varied and healthy diet that is as good for your mind as it is for your body using these easy tips to transform daily eating habits. Ask yourself these 3 humble questions and the answers will guide you into your next snack or meal.   1) Am I even hungry? It is the first question you should ask yourself before putting anything into your mouth. If you aren’t hungry but are feeling like its time to eat, you may be thirsty. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. 2) Is it the best option? Given an option between chips and a diet soda or fresh fruit, string cheese and water, what would be the best choice? When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing trans-fats with healthy fats (switching fried chicken for grilled fish) will make a positive difference. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients. 3) How much will I need to satisfy my hunger?  When dining out, choose a starter instead of an entree, or split a dish with a friend. Visual cues can help with portion sizes–a serving of meat, fish, or chicken should be the size of a deck of cards. Enjoy ½ a cup of potato, rice, or pasta - it’s about the size of a light bulb. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or fresh fruit.     Protein  Resistance training and protein intake are powerful stimulators for increased lean mass. If you want to turn ingested protein into muscle, a net positive protein balance (more synthesis than breakdown) is required. Without adequate protein in the diet, muscles cannot hypertrophy. Ingesting protein within a few hours of training, and over the subsequent 24-hour period increases the rate of protein synthesis. The best forms of protein are easily and rapidly digested and rich in essential amino acids, especially leucine. Whey protein found in milk is one source that meets both these goals. Although the current recommended amount of protein for sedentary individuals is 0.8 g per kg of body weight, those who train may need as much as 1.6-1.7g per kg of body weight.  Eat plenty of fish, chicken, or plant-based protein such as beans, nuts, and soy. Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products. Snack on nuts and seeds instead of chips, and replace baked desserts with Greek yogurt.   When to Eat More and more research is determining that when you eat can be just as important to performance as what you eat. In fact, some studies suggest that if two athletes are performing the same training and eat exactly the same diet, the one who times her eating correctly will make the most performance gains. Nutrient timing requires the ability to time meals and snacks across a 24-hour period. Now we don’t all have the luxury of timing our meals and snacks with that much precision, but here are a few easy to follow guidelines that can help make your next workout great by fueling up with the right foods.    Pre-workout  Eating before a workout can give you the energy to power through a tough exercise session. Snacks before a workout should be carbohydrates combined with a moderate amount of protein. Try pairing a banana with a ½ cup of Greek yogurt; 8 oz. juice and a handful of pretzels, or a bagel or slice of toast with peanut butter. Consuming these types of snacks about two hours before exercise can help give you the appropriate energy for an awesome workout.    Post-Workout After a tough workout, you have a 30-90 minute window of opportunity to replenish lost fuel sources. Good, post-workout choices include whole-wheat breads and pastas; fruit; vegetables and brown rice. These are low in fat and calories and can help with your weight-loss efforts. Lean protein sources also are important. Choices include skinless chicken, fish, low-fat dairy products, soy and nuts. Chocolate milk is an excellent choice. It has double the carbohydrate and protein content of white milk, contains leucine and is perfect for replenishing fatigued muscles. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar — additives that help recovering athletes retain water and regain energy.        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  

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.