Jamel Ramiro is patient. It comes with the territory in surfing. It’s pretty helpful in life, too. “Surfing for me is very therapeutic,” he said. “It allows me to be present and it makes me feel alive—wondering if this wave is going to crush me and kill me and keep me under, or if I'm just going to ride this amazing wave.” If those sound like the words of a lifelong surfer, it might surprise you to learn that Jamel is relatively new to the sport. His first passion was actually Muay Thai. Today, Jamel is a cold water surfer, a pitbull dad, and a personal trainer. But not that long ago, his life was pretty different. Picture this: Jamel has trained in Muay Thai for years. He’s working a sales and marketing job in San Francisco, and teaching group fitness on the side. He’s searching for the next big wave of his career, which he knows is not behind a desk. A Muay Thai sparring buddy invites him to try out a new workout: TRX Suspension Training. “I fell in love with it right away,” he said. From a strength and conditioning perspective, TRX was an ideal complement to Muay Thai. “I saw major improvements in a short amount of time.” Wanting to perfect his form, Jamel kept going back. “One class became two classes in a row, became three classes in a row. And finally they were like, ‘Hey, do you want a job here as a trainer?’“ TRX may be an unlikely path to surfing, but it was the sliding door that led Jamel to the water. Taking a job as a TRX trainer motivated Jamel to pivot his career and leave his office job behind. When wellness became his livelihood, he had to cut back on Muay Thai training. “I ended up having to stop. I decreased my training because I was getting hurt too much,” he said. That’s where surfing enters the picture. Growing up in Chicago, Jamel always wanted to surf, but geography was not in his favor. In San Francisco, there was an opportunity. There was also an obstacle: the famously cold, choppy Pacific waves are not exactly welcoming for beginners. “People would tell me that over here, it's really rough. Don't go out by yourself, especially Ocean Beach—it's known to be one of the hardest places to paddle out.” But, after a friend took him out to show him the ropes, he was hooked. Surfing and TRX became a self-propelling cycle. While Jamel continued to hone his surfing skills, working as a TRX coach presented the opportunity to train world class surfers like Alex Martins and João De Macedo at the TRX Training Centre. De Macedo then invited Jamel to surf with him in Portugal. As Jamel began traveling the world—chasing waves, and training surfers— he would bring his TRX straps along for the journey. “If I go to a surf camp, I'll usually leave behind my TRX and teach them how to use it. That way they can start training their people. When I believe in something I do my best to really push it,” he said. Finding time to surf and cross train while working as a personal trainer isn’t easy. Bay Area surfers know the best waves come early in the morning; for Jamel, that’s often when clients want to complete their own workouts. But he makes the time to suit up later in the day and find his way to the ocean. When it comes to cross-training, he might try weight training underwater, or a session with his ever-present Suspension Trainer. “I'm not the greatest surfer in the world,” he admitted, “but every day I'm striving to become better. I always have a goal every time I enter the water.” For the uninitiated, the appeal of surfing is a mystery. Paddling out takes tremendous effort. You’re not guaranteed a wave. If one comes, it may only last ten seconds; thirty if you’re lucky. But for Jamel, the reward behind each wave is so much greater than just its duration. “Surfing, in general, is not a progressive learning curve. It's more like the stock market, where you’re going to have good days and bad days. I pick up athletic things fairly easily, but with surfing—what I've come to learn and what's really humbled me—it's also the amount of time that you have on the board. Every wave is a different, new mountain that you’re just trying to conquer and understand.”
Kristin Leffel knows how to stay skinny. She worked as an actress and model in Los Angeles for more than a decade. She ran religiously. “I wasn't really well-versed in lifting weights or anything like that. I was just an avid runner. I ran six or seven days a week. I probably wasn't very healthy because I was stick-thin, not eating after my runs. I was maintaining that model body.” It was until she had her kids—who she calls the lights of her life—that she figured out how to cut down on cardio, embrace strength training, and finally get serious about getting strong. Like so many moms, Kristin suffered from diastastis recti after her pregnancies. For the uninitiated, that’s a separation in the abdominal muscles that leads to what magazines and social media have unkindly dubbed, “the mama pooch.” Running wasn’t helping her abs, so she turned to virtual sessions—shoutout to pandemic life!—with a personal trainer who TRX fans will recognise from TRX Live classes: Niko Algieri. “It only took two months of working out three days a week with TRX to see a drastic difference in my diastasis. It was coming back together. My muscles were coming back together.” Beyond correcting her diastasis, TRX opened Kristin’s eyes to the positive impact of strength training. “I didn't really fully understand it until now: how important strength training is and what it can do for your body. I am more toned than I've ever been. I'm stronger than I've ever been. I haven't cut out running completely. I run two days a week and do TRX four to five days a week.” Anyone who’s parented through the pandemic—or, really, parented at all—knows that finding an hour each day to exercise can be a challenge. Kristin can relate. “I started out one month into lockdown, and my husband was working from five in the morning until seven o'clock at night.” But the benefits of finding that time, she said, are worth the sacrifice. “When I started out, it was my ‘me’ time, It was my one hour of ‘me’... I'm a better mom because I work out. I'm a better wife. I'm a better friend. I have more energy. I have more stamina. I sleep better. I'm stronger. I have more confidence.” Nine months after she started working out with the TRX Suspension Trainer, Kristin completed her training for TRX qualification and has even started teaching a weekly class online for friends. She’s got a full set-up at home—Suspension Trainer, bands, kettlebells, and the Rocker—ready for her daily escape for self-care or to motivate other TRX athletes. More important to Kristin, the time she spends training now means she’ll be able to stay more active and engaged with her kids in the long run. “Movement is important to me—especially in this period of my life—because I want to stay fit and have the energy to keep up with my kids. It helps me in all aspects of my life. I'm getting better asleep. I have more energy during the day. I'm just a happier person.
We’re all born to run, right? We definitely are, except many of us spend our lives in office jobs, sitting in cars during heavy traffic, and other factors that all play a role in how our body responds to both running volume and intensity. Training with your TRX® Suspension Trainer™ and other TRX weights plus resistance tools are a great way to add in running-specific strength, because while our bodies are highly resilient, over time, injuries can happen (like the dreaded IT band and achilles). The good news? Adding in strength training will make you a better, stronger runner by focusing on all the muscles that carry over into your running form and technique. 1) WARMUP ACTIVATION DRILL: BREAK OUT THE TRX® GLUTE BAND Every run starts with a solid warmup, and a solid warmup can go beyond the usual run-in-place and stretch—it’s intelligently firing up the muscles you’ll use during running. Firstly and foremost, activating your hips and glutes (read: glute medius, glute minimus, glute maximus, adductors, and more) to help stabilise your pelvis for power. Build up glute and hip strength to improve posture, pelvic stability, and low back pain. Soft fabric won’t bunch on leggings or tug hair when next to skin. 3 levels of resistance (light, medium, heavy) to best challenge you as you get stronger. Adjustable sliders offer even more customisation. Mesh bag to carry with you wherever you go. Perform the following moves back-to-back one time through to activate your entire lower body. MOVE 1: MONSTER WALK, 20 STEPS EACH WAY Wrap the TRX® Exercise Band of your choice around your knees, hinge back into a quarter squat, and slowly step out to the left 20 times. Then step forward 20 times, to the right 20 times, then backwards 20 times to complete a square. The key? Keep your hips level and try not to shift your weight too much so your glutes and hips do all the work. MOVE 2: SQUATS, 10 REPS EACH With the Exercise Band still looped around your knees, perform 10 bodyweight squats, then hold halfway down and perform 10 pulses (one inch up and down, no bouncing), and finish up with holding it at the halfway point again, this time pulsing your knees outward 10 times. The burn is SO real. MOVE 3: GLUTE KICKBACKS, 10 REPS EACH Get in a tabletop position, hands and knees on floor, Exercise Band looped around your knees. Keeping the core tight and without letting the low back arch, lift one leg toward the ceiling—make sure you keep the knee bent the whole time. It’s a burner of a move and really teaches you proper glute and core activation at the same time. Want to stop the workout here? Our TRX® Strength Bands are great for shoulder workouts, upper body moves, and all-around full body workouts. 2) STRENGTH SUPERSET: BREAK OUT THE MINI TRX® EXERCISE BANDS Next up, we want to fire up the front of your hips, which includes your core. Why is this important? Lumbopelvic control and core muscles provide stability for better force generation and motion in the legs (read, less tight hamstrings and longer strides), as well as more controlled and efficient body movements. That’s definitely technical so here’s the gist: imbalances or weakness in the pelvic area and core can result in increased fatigue, decreased endurance, and injury in runners. Let’s add some resistance with our TRX® Exercise Bands, shall we? Perform each move back-to-back, then rest for 30-60 seconds after the last move. Perform 3 rounds of the moves, then move on to the next Strength Superset, shown below. MOVE 1: DEAD BUGS, 20 REPS TOTAL Loop the Exercise Band of your choices (we recommend Lite or Medium) around the balls of your feet. Lie flat on your back and point your arms straight up at the sky. Lift your knees off the ground in a tabletop position (90 degrees). Tighten up your core and without moving anything else, straighten one leg out all the way, then slowly return it back to starting. Repeat on the other leg. Continue back and forth until you complete 20 reps. Feel free to add in this opposing movement to make it more challenging: straighten the opposite arm overhead and flat on the ground with each leg rep. MOVE 2: HIP FLEXOR MARCHES, 20 REPS TOTAL When your hip flexors are strong, you can bring your leg up higher for a better stride—plus it’ll take some of the stress away from your adductors so they don’t do too much of the work. With the Exercise Band still looped around the balls of your feet, stand up tall—as tall as you can, feet rooted into the ground—and lift one knee up as high as you can. Pause there for a second, then slowly lower it back down. Your opposite glute should be super fired up. Perform 10 reps on one side, then repeat on the other side. Extra challenge: Hold the last rep at the highest point for 10 seconds before returning to start. MOVE 3: ADDUCTOR RAISES, 15 REPS TOTAL Remember what we said about adductors doing too much of the heavy lifting? They should also be strong to keep your hips balanced (especially with all of the glute work). Take a page out of champion middle-distance runner & steeplechaser Emma Coburn’s book and perform this burner of a move: Lie on your side and keep the Exercise Band looped around the balls of your feet. Lift and bend your top knee toward your chest, thendrop your knee to rest on the floor, bottom leg stays straight. Lift your bottom leg up and down, resisting against the tension. Perform 15 reps on each side to feel the burn. 3) STRENGTH SUPERSET: SINGLE LEG MOVES WITH YOUR TRX® SUSPENSION TRAINER™ In the fitness trainer world, this is called “unilateral” strength and it’s important because, guess what? When you’re running, you’re suspended on a single leg the entire time. Perform these moves back-to-back on your straps (shop the HOME2 and PRO4 here), then rest for 60 seconds after the last move. Perform 3 rounds of the moves, then move on to the next Strength Superset, shown below. WHAT IT DOES Excellent coordination and control challenge Improves power and strength that carries over into running form Using the straps also works your upper back and arms MOVE 1: TRX LUNGE, 10 REPS Balance and control is the name of the game (plus full leg strength and pelvic control) with this suspended lunge. MOVE 2: TRX SINGLE LEG GLUTE BRIDGE, 10 REPS Feel free to go double leg with our standard TRX® Glute Bridge, but to really up the ante, try for a single leg bridge to really isolate your hamstrings, which are super important for every runner. MOVE 3: TRX SKATER LUNGE, 10 REPS Want to feel super strong on one leg? Build up your quad (and knee strength) with this powerful move. 4) STRENGTH SUPERSET: WORK THE CORE Planks are challenging on their own, but add the suspended effort of your TRX® Suspension Trainer™? Boom—now we’re talking serious strength and control. When it comes to core workouts, there’s no need to overdo it. All you need are a couple back to really dial in on every last ab, oblique, and back muscle. MOVE 1: TRX ROLLING PLANK, 10 REPS TOTAL This fiery combo is just that, FIERY. Start in an elbow plank with your feet in the cradles. Hold each of the following for a few seconds before moving on to the next for one full rep: Elbow plank > left side elbow plank > right side elbow plank > back to elbow plank. You’re welcome. MOVE 2: TRX PUSH UPS, 10 REPS Stay in the straps and move from your elbow to your hands. Perform 10 pushups and then rest, then repeat the superset two more times. 5) HIIT FINISHER: BUST OUT THE TRX® KETTLEBELL + TRX® MEDICINE BALL Now for the finisher. Turn a timer on for 8 rounds with 20 seconds on, 10 seconds off. Complete 8 rounds of the first move, then perform 8 rounds of the second move. Boom—your heart rate is up and your lower body fully torched. Make sure you have a TRX® Kettlebell and a TRX® Medicine Ball with some bounce before you begin. MOVE 1: KETTLEBELL DEAD CLEAN Place the Kettlebell between your feet then hinge back (like you’re about to deadlift), bending your knees to lower down when you can’t hinge back any further. Grasp the kettlebell by the horns, sit back a little deeper, chest up, lats squeezed like you’re holding a dollar bill there. Push through your feet and explode up, catching the kettlebell at chest height. Not sure how to perform this move? See a breakdown here. Not sure how to hinge? Try practicing with a broomstick first. MOVE 2: SPLIT SQUAT HOLD + MEDICINE BALL SLAM Hold a lunge position with both legs bent, back knee hovering off the ground. Slam the medicine ball down hard on your left side, catch it, then slam it down hard on your right side, catching it again. Repeat back and forth. Congrats! Way to crush the whole workout. Feel free to do it twice a week to add in some serious strength to your running. OH, AND JUST IN CASE... If you don’t already have a set of straps, check out our HOME2 (best for those new to fitness) or the PRO4 (best if you need something more advanced), and shop them now. And, of course, behind every Suspension Trainer workout is the anchor that hangs it up—find the one for your training space here.
The lore around TRX founder and CEO Randy Hetrick goes something like this: Navy SEAL Randy needed a way to train for functional pulling while deployed for operations. Randy used a jiu jitsu belt to create the original TRX Suspension Trainer prototype. Randy’s SEAL team noticed the contraption, and his fellow SEALs asked for their own. Randy returned stateside, got his MBA, built a global fitness brand, and enjoyed his success. But that’s the oversimplified version of the tale. The broader version is defined by family, hard work, and the strength of fathers. “I had the good fortune of growing up really with two dads—my dad and my stepdad—and they both contributed interesting things to me,” he said. His father had a work ethic Randy characterises as “a force of nature;” an old-school Kansan who instilled in Randy the need to go out and prove himself. “It was funny because my dad was a dentist, but I think, psychologically, all he ever wanted to be was a race car builder. He was always in the garage. He was either in somebody's mouth or in the garage in an engine.” Randy credits his father with teaching him how to be resourceful and to work tirelessly to bring an idea to fruition. “He was like MacGyvver. Whatever it is that needed to be fixed, he could fix it. He was the guy that was up working until one in the morning on a Sunday night, and then waking up at six to hit the dental practice all day long. That sort of work ethic and that grinder mentality I definitely got from my dad.” Randy caught the business bug from his stepfather, whom he describes as a serial entrepreneur. “He was very much of the you-can-do-anything mentality of the classic entrepreneurs… My stepdad was of the mind that you need to expose your kid to things that both are important to you and that maybe he or she otherwise would never get exposure to. He'd been a Marine in Vietnam, so I got interested in the military primarily through him.” Randy sees himself as a mashup of that paternal input—the inventor and businessman. “They were both very good dads,” he said. While his father figures shaped Randy’s interests at an early age, fatherhood also shaped Randy as an entrepreneur. In between his career as a Navy SEAL and his life as an inventor and CEO, Randy had another challenge: business school with an infant at home. Randy was commuting between his home in San Francisco and classes at Stanford’s Graduate School of Business, so his wife shouldered the bulk of the responsibility for their newborn son during that time. On top of classes and fatherhood, he was fleshing out the idea for building a company around the Suspension Trainer prototype had developed in his SEAL days. Randy graduated from Stanford with his one-year-old son, Harrison, on his shoulders, but the TRX journey was just getting started. As a startup founder, he knew that his business would require considerable time and attention, and that he couldn’t be a super doting father in those early years. Once again, he leaned on his wife—this time with the hope that if TRX failed, it would fail quickly so he could pivot into a more traditional job. It’s a struggle that many parents—especially entrepreneurs—can relate to: wanting to be present for your kids, but also understanding that you’re working to create a better life and future for them. “I figured that by the time that my little boy started to have activities where he wanted me to be there, I would be at the point where I would be able to do that. So from the time that Harrison was maybe three or four years old, I didn't miss anything. I worked all the time, but I didn't miss anything. And it's been that way ever since.“ Both of Randy’s sons—Harrison, 20, and Hawkins, 7, have spent their lives on TRX straps. “Harri literally grew up on the straps,” Randy said. “He was the three-year-old that was spinning and twirling and playing on the straps constantly. Hawkins followed in his big brother's footsteps. He's the same way: they grow up on the gear and in the midst of the TRX brand.” Starting a company may have pulled Randy away from his family in the early years, but it’s also produced incredible memories with his sons. As his kids have traveled around the world with him for trade shows and events, they’ve been able to see and experience different places and cultures together—opportunities that may not have arisen but for those sacrifices. These days, a lot of their family time revolves around sports. When his kids are in the middle of a competitive season, Randy happily assumes the role of equipment manager and chauffeur. (Though Hawkins is too young for team strength workouts, Harri’s strength training facilities have always been outfitted with TRX gear.) Beyond the sports arenas, his family enjoys skiing, surfing, and mountain biking together. Randy and Harri work out together when Harri is home from college, and Hawkins will likely join the family workout sessions when he’s older. Just as Randy’s father figures helped shape him, he hopes his sons will learn lessons from his life as an entrepreneur. The most important lesson he hopes to teach his sons? “Never quit. Honestly, that is one of the most important lessons I think that you can learn as a person. And a corollary to that is don't be afraid to fail. I'm just not a believer in that word. That's why I almost have to put it in air quotes; because what is it? It's actually impossible to fail unless you quit. You can fall short of your goal, at which point you learn, you do better next time, and you climb another rung up the ladder. But the only time you genuinely fail is when you quit.” When we talk about strong fathers, we’re talking about more than how much someone can squat or how fast they can run. The strength of fathers is in the way they shape their children’s lives—whether it’s inspiring kids to tinker, motivating them to try new things, or setting an example for healthy living. For Father’s Day, and every day, TRX is proud to be the brainchild of a strong dad, and to support strong dads everywhere. Whether they're working out with their kids, or teaching them the value of hard work, we're happy to celebrate all of the incredible fathers in the TRX family.
Since TRX® introduced Suspension Training to the world more than a decade ago, we’ve championed the idea that the TRX Suspension Trainer® can be a one-and-done tool. If you only have space for one piece of equipment in your home or on the go, the straps deliver a full-body workout. But the Suspension Trainer doesn’t exist in a vacuum. It’s also easy to incorporate other equipment, like weights, into your Suspension Training routine to level up your strength training. That’s why we’re thrilled to introduce TRX Dumbbells—the latest addition to our full-body lineup of tools. Why TRX Dumbbells? From weights to resistance bands, TRX has spent years branching out beyond our signature straps to outfit your gym with the highest-quality fitness staples for any type of workout. We’ve developed the best kettlebells, weighted vests, power bags, and glute bands, and now we’re excited to debut the ultimate fixed-weight dumbbells. Ranging from 5 pounds to 50 pounds, (2.3 kg to 22.7 kg),TRX Dumbbells have durable, rubber-hex ends—so they won’t go rolling away—and ergonomic handles with a knurled textured grip to encourage proper form. Get Reacquainted With a Classic The dumbbell icon is synonymous with strength. While many people may associate free weights with mental images of bodybuilders and CrossFitters, dumbbells aren’t just for bulking up and building mass. They can also be used for strength and toning. Curls, rows, presses, squats: many moves you do with your TRX Suspension Trainer can also be performed with dumbbells. And you don’t have to choose between tools. Sometimes, you can have it all! How To Add Dumbbells to Your Suspension Trainer Workout To ease into adding dumbbells into your TRX routine, we’ve developed two mini-circuits demonstrating different approaches to the combo. The first set pairs similar movements on both the TRX Suspension Trainer and TRX Dumbbells, and the second set incorporates dumbbells into your favourite Suspension Trainer exercises. Let’s get started! Superset Cardio Burst For this superset series, we’re letting the TRX Dumbbells and TRX Suspension Trainer shine individually by pairing slight variations of the same exercise using each tool. Our three combos are: TRX Jump Squat + Dumbbell Loaded Squats TRX Sprinters + Dumbbell Stepback Lunges TRX Hamstring Curl + Dumbbell Hip Thrusters You’ll be doing each move for 45 seconds, followed by a 15 second break to reset with the next move. Total circuit time: 6 minutes. Feeling feisty? Double the set for a 12-minute burn. TRX Jump Squat + Dumbbell Loaded Squats Start with your straps adjusted to mid-length. Stand facing the anchor, heels planted hip distance apart, and lightly grip the handles. Drop low into your squat, and drive back up into a jump, lifting off from your toes and landing on your toes. Keep the movement fluid for maximum benefit. For the Loaded Squats, you’ll once again start with your heels planted hip-distance apart. Rack your dumbbells on your shoulders—we suggest a set of mediums or heavies—and proceed to drop into a squat, and fire back up to full extension. For your safety, keep your heels on the ground for this move. (In other words, no jumping!) RX Sprinters + Dumbbell Stepback Lunges Fully lengthen the straps, and stand facing away from the anchor point with the straps threaded under your arms. Keep your chest forward, and walk your feet back until your body is forming a 45-degree angle with the floor. The angle may feel a little weird, but the Suspension Trainer will support your bodyweight. Next, pick one foot to be your planted or forward foot: that foot will stay connected with the floor as your other foot steps back into a lunge. Return to your neutral position—feet standing parallel—by driving off your forward, planted foot and activating your front quad. Once you get the hang of that movement, you can add a balance component by not letting your “free” foot touch the floor at the front of the movement. Finally, you can either speed up or add a hop to each rep for an additional challenge. Don’t forget to spend equal time on each leg! For your Loaded Stepback Lunges, you’ll hold either one dumbbell in each hand by your sides, like a suitcase, or grab the rubber ends of a single dumbbell and hold it next to your chest, under your collarbone. Keep one foot firmly planted, and step back into a lunge with the second foot. Both knees should bend to 90-degree angles, and your back knee should hover just above the floor. Drive forward to standing through the planted, front foot, and repeat the move, alternating between sides. TRX Hamstring Curls + Dumbbell Hip Thrusters For the TRX Hamstring Curl, adjust your foot cradles to the mid-calf position, and start lying on the ground, face up, with your heels resting in the foot cradles. In this move, you’ll begin firing through your quads and posterior chain to lift your backside off the ground. Once you’re flexing and floating, pull your knees in toward your chest, and then fully extend your legs. If the back of your body feels like it’s on fire, you’re doing it right! You'll return to land for your Dumbbell Hip Thrusters. Again, you’ll lie down, facing up. Bend your knees to form a triangle with the ground, and keep your feet flat on the floor. Load one or two medium or heavy dumbbells on your hips, and be careful to hold them in place. With your shoulder blades firmly connected with the floor, engage your glutes and press your hips—weights and all—up toward the sky. (You’ve reached the top of the movement when you’ve straightened out your hip crease.) Drop your booty back to the floor, and repeat! It Takes Two In the second circuit of our workout, we’ll incorporate dumbbells into three Suspension Trainer exercises. Don’t breathe a sigh of relief too soon: this isn’t a shorter series. Since these are single-side moves, you’ll have to complete them on both sides of your body. The exercises in this set are: TRX Dumbbell Power Pulls TRX Lunges with Dumbbells TRX Plank with Renegade Rows TRX Dumbbell Power Pulls For the TRX Dumbbell Power Pulls, adjust your straps to the fully shortened length. (Pro-tip: If you want to keep the free handle from swinging while you work, you can thread the free handle through the triangle of the handle you’re using.) Start with the Suspension Trainer handle in your left hand, with your left elbow pulled back and tight to your body. Your left palm should be facing inward while holding the handle. In your right hand, you’ll be holding a light or medium dumbbell. Keeping your body squared with your anchor point, extend your left arm completely straight, then pull the left elbow all the way back. As you pull the left elbow back, you’ll reach the right hand and dumbbell up toward the anchor point. When you release and extend the left arm, you’ll rotate the right hand and dumbbell out and back to your right side for an opener. As you complete reps, maintain your plank: your ears, shoulders, hips, and ankles should all be in one line. After 45 seconds on the first side, take a fifteen second break, switch which hand is holding the Suspension Trainer handle, and which hand is holding the weight. TRX Lunges with Dumbbells Adjust your Suspension Trainer to the mid-calf length, and stand facing away from the anchor point. Place a medium dumbbell or set of dumbbells in front of you on the floor. Choose which foot you want to suspend, and thread that foot through both foot cradles. Pick up your weight or weights. If you choose two dumbbells, you’ll hold them at your sides, like you’re carrying a pair of suitcases. If you opt for a single dumbbell, hold it in front of your chest, under your collarbone. From your standing position, lower down on the planted, front leg to an almost-seated position, extending your suspended leg behind you. Then, pressing your front heel into the ground, drive up to straighten your front leg and return to your standing position. Repeat for 45 seconds, then place your dumbbells on the ground and switch legs during your 15-second break. (If you need more than 15 seconds to transition safely, take your time.) TRX Plank with Renegade Rows We’re beefing up the TRX Plank by adding a Renegade Row using our TRX Dumbbells. Adjust your straps to mid-calf length and kneel facing away from the anchor point. Place a medium weight or weights at the top of your mat. Thread your feet through the foot cradles, and—using either your palms as your base or your TRX Dumbbells as handles—push up into a TRX Plank. Whether you use the floor or a dumbbell as your base, one arm will remain straight, braced on the floor or dumbbell, while the other will rep out as many rows as possible for 45 seconds. Choose your rowing arm, and pull your dumbbell off the floor in a low-row motion—elbow tight to your ribs—while maintaining your TRX Plank. After 45 seconds, take a 15 second break and switch sides. This is an advanced move, so feel free to take breathers as needed during your 45-second active interval. If the traditional TRX Plank is too challenging, you can lower down to the floor, slide both of the foot cradles onto a single foot, and suspend only one leg while using your unsuspended foot as a kickstand on the floor. (Both legs will still be activated to support your plank and Renegade Row.) One of the many strengths of TRX Dumbbells is they can be paired with so many tools in the TRX lineup—such as the Suspension Trainer and Glute Bands— to create more challenging workouts. Can you use TRX Dumbbells on their own? Absolutely! And you probably will. But when you’re ready to test the theory that two tools are better than one—when you’re ready to challenge yourself with more demanding workouts—these TRX Dumbbell exercises will help you unlock next-level strength potential.
We’ve seen it all before—resistance band workouts (not to be confused with our Suspension Trainer™ workouts). Aka, those long stretchy exercise bands. Some are large circular loops. Some are straight flat elastic. And many have built-in handles. There are tons of options and they’re great for all-around training—and even sports rehabilitation or physical therapy—but the ones with handles are usually cumbersome and limited in use, while the non-handle resistance bands aren’t as effective as they could be because they—shocker—hurt the hands so much from the plastic digging into your palms. We created Strength Bands to offer folks a super effective, premium quality resistance band to level up anyone’s fitness from 5-150lbs. However, we’re always thinking beyond the status quo, so we asked ourselves—beyond making a superior product, how do we make resistance band training easier and more effective? THE PROBLEM: RESISTANCE TRAINING COULD BE BETTER Let’s go over a few things we love about Strength Band training and a few things we don’t love as much: WHAT WE LOVE Super portable (like having a whole weight rack, sans the weight) More time under tension means your muscles are constantly working Super versatile—use light bands for physical therapy or muscle activation/warmups; use long bands for sprinter drills, looping it around your waist; use heavy bands for full-body moves like back squats An overall really awesome way to strength train WHAT WE DON’T LOVE Holding the band is super uncomfortable—the plastic pinches and digs into your palms, especially with heavier resistance, making it really difficult to load up with more weight When you can’t load up with more weight, it’s harder to get the most out of your workout moves It’s challenging to get your hand in the right position THE SOLUTION: TRX® BANDIT HANDLE Always the innovator, TRX® founder Randy Hetrick first came up with the idea for a resistance band removable handle that was 1) super familiar and recognizable in design, 2) super comfortable, and 3) arguably the most important—easy to put on and take off (and of course, have it be intuitive to do so). The end result is our all-new product, the TRX BANDIT™ HOW IT’LL REINVENT THE WAY YOU TRAIN Here’s what makes the TRX BANDIT™ a must-have in your training kit: Adding a handle opens up a plethora of moves and weights you couldn't achieve before Better comfort, control, and performance More strength, endurance, and mobility moves Instantly recognizable handle design—no strange or clunky designs here Lightweight and small enough to fit in a backpack (or purse) with your Strength Bands Durable materials you can count on Textured rubber coating so your grip won’t slip Simple lengthwise gap lets you easily snap on a Strength Band or two Once the Strength Band rests inside the handle, it stays put To use it, just make sure the gap faces opposite whichever way you’re using the band Oh and FYI—we have TRX Bandit-specific workouts and getting-started vids on our all-new TRX Training Club℠ app. Signing up is the easiest way to work out with your new Bandit handles. HOW IT’LL REINVENT THE WAY YOU TRAIN Here’s what makes the TRX BANDIT™ a must-have in your training kit: Adding a handle opens up a plethora of moves and weights you couldn't achieve before Better comfort, control, and performance More strength, endurance, and mobility moves Instantly recognizable handle design—no strange or clunky designs here Lightweight and small enough to fit in a backpack (or purse) with your Strength Bands Durable materials you can count on Textured rubber coating so your grip won’t slip Simple lengthwise gap lets you easily snap on a Strength Band or two Once the Strength Band rests inside the handle, it stays put To use it, just make sure the gap faces opposite whichever way you’re using the band Oh and FYI—we have TRX Bandit-specific workouts and getting-started vids on our all-new TRX Training Club℠ app. Signing up is the easiest way to work out with your new Bandit handles.
Countdown begins to National Fitness Day, 22 September: Tanni Grey-Thompson says UK must go for gold in global physical activity rankings Paralympic champion Baroness Tanni Grey-Thompson has issued a rallying cry for the UK to become the most active nation in the world by 2030, as she marked the 28-day countdown to National Fitness Day. ukactive has announced that National Fitness Day 2021 will take place on Wednesday 22 September and will be supported by TRX Training Club, helping to reach more people than ever. This year marks the 10th anniversary of the campaign, which for the past decade has helped millions of people of all ages, abilities and backgrounds to find or rediscover a fitness activity they love. The theme for 2021 is ‘Fitness Unites Us’ and the day will see thousands of free and inclusive events available for anyone to try – both in person and virtually – thanks to gyms, pools, leisure centres and other sports providers across the UK. In a study of global exercise levels published in the Lancet, the World Health Organization ranked Britain as 46th out of 168 countries in its league table, but Baroness Grey-Thompson hopes the nation will use the COVID-19 pandemic as a catalyst for improvement. The Crossbench Peer and Chair of ukactive said the Government should embrace National Fitness Day and make the nation’s fitness its number-one priority as millions of people reflect on their activity levels following the health crisis. Baroness Tanni Grey-Thompson, Chair of ukactive, said: “The past year has taught us many lessons but none more important than caring for our health and wellbeing, and that of our neighbour.“The global pandemic has underlined how essential our fitness is, not only for our physical and mental health but also for our social and emotional wellbeing. “I love National Fitness Day and this year offers the perfect opportunity to unite behind a collective ambition to become the most physically active nation in the world by 2030. “The Government must make fitness its main priority for the nation’s recovery, because by being more active we not only have the chance to improve our mental and physical health, but to improve our resilience to COVID-19 and reduce the burden on the NHS. “National Fitness Day is also a time to celebrate the essential role of every gym, pool, leisure centre, sports club and activity provider in the UK, and their incredible teams that will continue to motivate and support us safely. Let’s come together to celebrate and share what fitness means to us, and to commit to being more physically active.” Brent Leffel, CEO of TRX, said: “Our mission is to make fitness inclusive for all, enabling people to exercise anywhere, anytime. National Fitness Day celebrates exactly that, and we are delighted to play our part in getting the nation moving. “Whether it’s virtual or in person, and no matter the intensity, there is something for everyone!” With 25 days to go until National Fitness Day, ukactive is encouraging people to share their fitness motivations on social media by using the popular hashtag #Fitness2Me. As the countdown continues, the National Fitness Day Activity Finder will help people to discover nearby events hosted by more than 4,000 ukactive members across England, Scotland, Wales and Northern Ireland. REGISTER NOW
When you’re a yoga newbie, finding your balance is a struggle. As the instructor gracefully transitions through swan-like movements standing on one foot, you’re precariously wobbling like a newborn colt. In those moments when you fall, it’s tempting to give up, but the TRX Suspension Trainer can help you build better balance to improve your yoga routine. The Suspension Trainer is designed to be a tool that anybody can use, regardless of their level of strength. Many popular TRX Suspension Trainer exercises can be more accessible versions of advanced bodyweight exercises: for example: a TRX Chest Press can be a lighter-weight alternative to a pushup and a TRX Single Leg Squat can be the stepping stone to a bodyweight pistol squat. Similarly, the Suspension Trainer can help stabilise yoga poses while your body adjusts to learning a pose, kind of like training wheels for fitness. How do you translate yoga poses on a mat to TRX exercises on the straps? Fortunately, you don’t have to figure it out on your own, because there’s a team of yogis, like Shauna Harrison and Krystal Say, who have developed yoga programming specifically for the Suspension Trainer. From backbends to crow pose, Warrior III to handstands, the TRX Suspension Trainer can offer extra support for flexibility to help you take your yoga to the next level when your body is ready. Think of the Suspension Trainer just like any other prop you might find in a yoga studio. “I think the TRX is an amazing prop for yoga,” Harrison said. “Inasmuch as the block, straps and yoga hammocks (for aerial yoga) are props, the TRX Suspension Trainer is really another tool for us to use.” From backbends to crow pose, Warrior III to handstands, the TRX Suspension Trainer can offer extra support for flexibility to help you take your yoga to the next level when your body is ready. Think of the Suspension Trainer just like any other prop you might find in a yoga studio. “I think the TRX is an amazing prop for yoga,” Harrison said. “Inasmuch as the block, straps and yoga hammocks (for aerial yoga) are props, the TRX Suspension Trainer is really another tool for us to use.”
Suspension Training® Pioneer Created a State-of-the-Art Virtual Training Platform to Provide Consumers with Access to World Class TRX Trainers Anytime, Anywhere. TRX®, the global leader in functional training products and world-class training content, has added to its most comprehensive fitness solution to date, the TRX Training Club®. TRX has introduced a brand new ‘REPLAY’ feature, allowing users to catch up on missed live classes by doing them in their own time. Whether it’s taking a live class you couldn’t make the first time around, or re-doing a session you loved, there is more flexibility than ever to do your favourite live classes via the REPLAY function. TRX’s proprietary digital platform provides users with a dynamic, multi-faceted training experience with unlimited on-demand workouts and live classes, access to TRX personal trainers, and exclusive member discounts on TRX products. All members need is a TRX SuspensionTrainer and a TRX Training Club membership and they will immediately be able to experience the training benefits of TRX anywhere, anytime. “The fitness category has significantly transformed over the past year, and consumers at every level want to be able to work out on their own time and in their own way, and we are excited to offer just that with the TRX Training Club. For consumers who want to train at home, outside, or really anywhere, we developed the TRX Training Club to provide a comprehensive and dynamic solution for experiencing the incredible benefits of training with TRX,” said TRX Founder, Randy Hetrick. TRX Training Club provides a seamless “one-stop-shop” solution, enabling consumers to fully experience TRX like never before, with numerous features, including: ● TRX On-Demand Workouts: Users can work out in their own way, on their schedule. Content includes an ever-growing library of workouts across categories of start, strong, sweat, recovery and body part specific sessions, all in numerous durations. Users can enjoy these workouts on their own time and can replay as desired. ● TRX LIVE Classes: Live group classes offered every day across different training categories will provide participants the energy of a group fitness class with expert TRX instructors who bring their own signature and motivating style to each and every class. ● Virtual Personal Training: Access world-class TRX trainers through a private booking system for one-on-one, two-way interactive training sessions specifically matched to individual users needs and interests. ● Exclusive TRX Training Club Member Benefits: Special members-only gear discounts, early access to new product launches, unique education opportunities and much more. TRX Training Club On-Demand workouts and TRX LIVE classes are offered across different categories to meet any fitness need: ● STRONG: Boost muscle and endurance with a blend of strength and plyo moves that will build lean muscle the quickest way possible getting consumers ready for their next challenge. ● SWEAT: Get ready to sweat. These circuit-style workouts build overall speed and power allowing consumers to make their next cardio session even stronger than the last. ● START: The ultimate starting point to any fitness journey. Create a foundation of strength and stability through safe, efficient, and effective ways that build the body at a challenging but approachable level. ● RECOVER: Level up the versatility game with TRX’s Recover sessions. Improve mobility, regulate the nervous system, and regenerate the body faster to elevate performance in TRX LIVE and beyond. TRX Training Club trainers are an expert team of domestic and international trainers with decades of professional experience to guide and elevate users to be their best and strongest self. Niko Algieri, TRX Director of Trainer Branding, leads the UK based trainer team from the TRX Live Studio in London. With programs to meet every fitness goal, level, and schedule, the TRX Training Club is truly a game changer for those who want to take their fitness to the next level - anywhere, any time. Users can experience the TRX Training Club on the exclusive “Live Player,” available within the platform via web experience from your desktop/laptop computers as well as TRX’s mobile app, which can be found on Apple App Store, Google Play, and Samsung store. The platform also enables consumer access to TRX’s online store to purchase training equipment, activewear and additional virtual training classes and sessions. The TRX Training Club is currently being offered from £5.99 per month with a seven-day free trial to try before you buy - available here. There are on-demand only membership options, whilst single LIVE classes are also available for £10 per class. Virtual Personal Training is available upon request. For more information on the TRX Training Club and TRX’s exceptional lineup of Functional Training products, including TRX HOME2 SYSTEM, TRX Pro4 and Functional Training Tool.