Most Used Gym Equipment

Most Used Gym Equipment

Have you ever wondered what fitness equipment you really need? I am here to tell you the most used fitness equipment in our gym. These six items are used most often when working with clients and working out ourselves.

After each piece of equipment I give you a little background on why it is one of the most used fitness equipment pieces and how you can start using it.

If you have questions about the equipment or if you are considering buying it send a message or comment below. I am happy to provide more information when needed.

This post contains affiliate links, which means we make a commission if you purchase using these links at no cost to you.

Most Used Fitness Equipment As A Personal Trainer

MOST USED GYM EQUIPMEN

BOSU Ball

NERD ALERT – As a personal trainer the BOSU Ball is one of our most used fitness equipment pieces because it provides us the ability to open chain versus close chain. Something that should be included in programming, but often forgotten.

We also love the BOSU Ball from a position of balance and stability. We use this piece of most used fitness equipment with all ages and skill level. In very few circumstances do we find the BOSU ball obsolete.

That might mean nothing to you. So let me tell you why our clients like the BOSU Ball.

Our clients enjoy using the BOSU Ball because it is an added challenge to their workouts and/or it adds variety to what they have been doing. It is a simple way for us to change up the workout for our client and maintain a well balanced program.

If you are just starting out with a BOSU Ball we suggest that you use a stick for balance and start off with just body weight. Be prepared, your body will shake. But in time it will get better. That shaking is a result of your muscles firing rapidly learning how to stabilize on an unstable surface.

Read about how to use a bosu ball. 

CLICK HERE TO BUY YOUR BOSU BALL ON AMAZON

Yoga Mat

I think this one is pretty straight forward. Everyone should have a yoga mat for comfort. You can take that a step forward and say that a yoga mat can help performance.

You are probably thinking that makes no sense, but hear me out.

For activities like yoga, Pilates and mobility a mat can actually improve your performance. Good quality mats are designed to give you traction and comfort without sacrificing your balance and stability.

This yoga mat is our favorite mat because it does just that. It is also easy to clean and DOES NOT fall apart. I strongly dislike a crumbly yoga mat. Keep in mind, these awesome benefits are reflected in the price.

If you want to learn more about Pilates take a look at this article Pilates: What Is it? Should I be Doing it?

CLICK HERE TO BUY YOUR YOGA MAT ON AMAZON

Foam Roller

If you haven’t gotten on a foam roller yet I would stop reading now and go do it. Regardless of if you are a 5 day a week exerciser or if you are just starting. A foam roller will be one of your most used fitness equipment pieces.

One thing to consider is density. Foam rollers are sold in different density and sizes. I favor a medium to hard density because I am accustomed to foam roller and I am willing to suffer through the discomfort to get the results I want. I generally start my clients on a low density and move them up.

Remember I say that because I have a variety of foam rollers in different sizes and density. It is easy for me to offer variety. For my clients looking to buy for their home I suggest medium density. So I would point you in that direction too, but don’t come at me if it hurts!

I mentioned size. Well I like the longer foam rollers because I find them more functional for chest stretching. Which is one of my favorites. Take that for what it is – no size is perfect. But the longer length certainly gives you more versatility.

You can read more about my most used equipment for recovery in 5 Best Exercise Recovery Tools.

CLICK HERE TO BUY YOUR FOAM ROLLER ON AMAZON

Dumbbells – number 1 most used gym equipment

You need resistance when working out. Yes, you can use body weight. But if you really want to get some adaptations and results you need resistance. The most used gym equipment for resistance is hands down dumbbells. A close second would be a cable machine. But for the sake of space, budget and realism dumbbells win.

Dumbbells are so versatile in terms of what you can do with them, but they also offer so much from a programming perspective. You can work uni-lateral or bi-lateral. You can work in varies planes of motion (sagittal, transverse, frontal)  and muscle contractions (eccentric, concentric, isometric).

Do you need to know how to use dumbbells?

Well, not to be too frank, but you just add them in. If you are doing body weight squats, try holding a dumbbell. Lunges? Same thing.

Are you doing push-ups for your chest? With dumbbells you can do chest press and vary angles, reps and duration.

All my talk about programming is above what you need to know to get moving! If you crave that level of knowledge or intention in your workouts send me a message 🙂

CLICK HERE TO BUY YOUR DUMBBELLS ON AMAZON

Hip Circle – favorite most used gym equipment

This is our standard piece of equipment. Not a workout goes by that I don’t use it for myself. And rarely is there a reason not to use it with a client.

That being said it is used for muscle activation and increasing stability. It will not replace resistance training to gain strength, size and improve performance.

Our clients love the hip circle because they can instantly feel it working. They hate the hip circle because they can instantly feel it working. 🙂

In all seriousness, the hip circle is the perfect piece of equipment for warm-ups and for travel. It effectively targets the stabilizing muscles of your hips getting them ready for action on dynamic movements or under heavy work loads.

The hip circle is also very small and light weight making it easy to travel with. It can also serve as a substitute for heavy resistance when traveling and still give you a hard workout.

CLICK HERE TO BUY YOUR HIP CIRCLE ON AMAZON

TRX

The foundation of a good training program and really feeling good in general is range of motion and stability. The TRX is incredible for working on both of those areas no matter your fitness level.

I love to use the TRX with clients orthopedic limitations as a means to de-load movement and with high level athletes to challenge their stability and more importantly stability through a large range of motion.

Here is my only thought on a drawback – space. I love the TRX in my gym because I can use it in all directions including directly below. For many home exercisers you use the TRX with a closed door. Which can limit how far under the TRX you can get for exercises like rowing, planks and fall outs.

Read about training with a trx.

CLICK HERE TO BUY YOUR TRX ON AMAZON

 

Cheers,

Chellie

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

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HOW TO BUILD A FAIL-PROOF WORKOUT

HOW TO BUILD A FAIL-PROOF WORKOUT

What if I told you that your workout didn’t have to include a 20 minute drive to the gym. It didn’t require you to block off an hour and a half of your day just to feel like you did something. It didn’t require you to toss out all of your responsibilities. What if I told you your workout could be fail-proof.

This is not a guarantee that you will never skip a workout again, or that other things might take priority once and awhile. I am also not saying that you should NEVER go to the gym because you have this fail-proof safety net. BUT I am saying that the more you set yourself up to be successful the more success you will have in getting in daily movement.

TIPS FOR KEEPING THE WORKOUT FAIL-PROOF

Set your expectations

If you think that every time you workout you should not be able to move afterward, you are only setting yourself up for failure. Even as a personal trainer, there are days that I just need to keep my body moving, not push for a 1 rep max in back squat or total exhaustion.

Life happens and you might feel a bit under the weather that day. Or your kid didn’t allow you to get sleep the night before. Or work asks you to put in overtime that night. If you have the expectation that everyday is a physical max-out day, you’ll only be disappointed when things like this get in the way.

Set yourself up for success! Remind yourself that getting movement in your day is better than nothing. Instead of giving up your workout completely, having a fail-proof workout in your back pocket will still allow you to feel accomplished.

It also helps to put on something that preps you to workout. Here my easy transition from house work to working out:

fitness expert mequon wisconsin

 
A lot of people love a leggings and tank top combo, but I am the EXACT opposite. I hate being restricted in leggings when I work out, but I love being cozy in a long sleeve. Here’s my favorite combo for those spring days when its too hot for pants, but too cold for a tank!
 
Also, check out my new Allbirds! This shoe has been great for walks, workouts, and being on my feet all day. I am obsessed with the design and love that they are made out of recycled materials!
 
Some of the links below are commissionable. That means I may make a commission when you use them. There is no cost to you and your support is appreciated!

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Keep it simple!!

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The less equipment, traveling, and set-up you have to do for your fail-proof workout the better! If it is going to require you to set up an entire station than it will just give you another excuse not to do it. If you can grab a change of clothes and have no equipment you can just get up and go!

I shared my go to gym workout in this article. Maybe you will love it too!

Also, pick exercises that you have done before and are familiar with. This will allow you to flow through the workout without having to pause to look up form and wonder if you are doing everything correctly. The more you know and enjoy the exercises you pick, the more likely you are to follow through with your workout.

Pick the right time of day

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This one may seem counterintuitive, but finding the time of day where you are at your best is a large part of getting yourself to do your workout. If you are not an early riser, don’t force yourself to get up at 5 am. You will only end up disappointed in yourself that you hit snooze. If you know you get lethargic after lunch, don’t try and squeeze in a workout in the early afternoon. Find times that fit into your lifestyle!

I am not saying you should never try and change your habits, but we are looking to be successful in our fitness journey! And this means setting realistic goals. Life, as well as workout routines, are never going to be as perfect as we want them to be. So pick the time of day where you know you have a bit of extra time and energy to get after your workout.

Discover technique tips to get the most out of your workout.

WHAT TO DO

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I had mentioned picking exercises that are familiar, require little to no equipment and that you tend to enjoy. This is going to be your recipe card for building a fail-proof workout. I am not going to leave you out to dry here. I want to show you what I include in my fail-proof workout for a busy day!

To start the workout, I am going to offer up a bit of advice. Start your workout with a 5 to 10 minute walk. Why? My number one reasoning would be to get away from your work (either your job or your chores). I find that physically stepping outside or even to a treadmill can help you mentally step away from the task at hand. Plus, it allows you to warm up your muscles to get ready to workout.

*If it is middle of winter and you don’t have a treadmill, just try some active mobility to start. You can learn how to use the TRX for mobility here.

WORKOUT

Now when it comes to exercise selection, I have put together a group of exercises that are all body weight and can pretty much be done anywhere. They are going to be higher rep to challenge yourself and get your heart rate up more. I tend to lose focus quickly in a workout so I like to keep things fresh by doing a quick superset and moving on.

 

WRAPPING IT UP

Just a reminder that this workout is custom built for me. It is important to customize your own fail-proof workout that will without a doubt get you going. Try starting with mine, see what you like and add or modify for next time. And be sure to add a cool down of stretching those problem areas for you.

Do you plan out every single part of your day? Do you keep a detailed, color-coded planner? Do you wake up in the morning and immediately start making a to-do list? If you are anything like me, then all of the answers to these questions are yes. And workouts are no exception to this planning process.

The great part about this is that you know exactly how much time it will take so that you can have that in your back pocket for a busy day!

Oh, and if you are wondering, yes I am an Enneagram 6. And if you don’t know you can find out more about enneagram types and your workouts here. Now, go build your fail proof workout!

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
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3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
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HOW I GET MY CARDIO TRAINING EVERY WEEK

HOW I GET MY CARDIO TRAINING EVERY WEEK

When I say cardio, what do you think of? Increased heart rate through running, biking or hopping on the elliptical for long periods of time. Right? But that doesn’t have to be the only way to get cardio.

If you are anything like me, you also have a strong hatred for long distance endurance activities. I get bored and I often quit early. But that doesn’t mean that I don’t include cardio in to my weekly workouts.

I love cardio. I love getting my heart rate up, getting a good sweat, and for me cardio is a great stress relief. I have figured out what type of cardio works for me and hopefully through this article and trial and error, you will too!

THE SCIENCE BEHIND CARDIOVASCULAR FITNESS

Cardio at its simplest is really just increasing you heart rate to test your cardiovascular system. Over time with consistenc cardiovascular training your cardiovascular health will increase. It will take less oxygen for your heart and muscles to work.

Increased cardiovascular health can help to lower high blood pressure, decrease resting heart rate which both decrease stress on the heart. Other possible benefits of increased cardiovascular fitness include better sleep, increase immune system, decreased risk of heart disease, and an increase in weight regulation.

CARDIO AND RESISTANCE TRAINING

One of my favorite ways to incorporate cardio into my workout is intervals. In the summer I love to alternate sets of resistance training and sprints outside. Our gym has a great set up for this, but if you don’t have access to outdoor space or its to cold outside, hop on the treadmill. I like to do two minutes on the treadmill between resistance training. Increasing my speed every 30 seconds.

I know that there has been some controversy on whether cardio and resistance training can be combined. The real answer is it depends on your goals. If you are training for general health and strength, then absolutely! But if you are a powerlifter training for a meet, you probably shouldn’t be running miles at a time. But sprints could possibly be incorporated. I say that because of the different muscle fiber types used.

There are two types of skeletal muscle fiber types in our bodies, fast-twitch and slow-twitch. Fast-twitch muscle fibers are used in sprints and fast power movements. Slow-twitch muscle fibers are used in long distance or endurance activities. It can be beneficial to combine multiple exercise that use the same muscle fiber type.

In high school I was in powerlifting in the winter season and track and field in the spring season. These seasons over lapped and I was lifting and sprinting at the same time. But it did not have any adverse effects on my performance because the activities used the same muscle fiber type. If anything it was a welcomed change for me!

And I should mention that if you are training for health and wellness and not concerned about performance, there is no harm in mixing muscle types.

MY TOP 3 FAVORITE WAYS TO INCORPORATE CARDIO

  1. Outdoor sprints. I already mentioned this one, but honestly it hits all the bases for me. I get outside, I am exhausted doing them and I get to compete to match to beat each sprint.
  2. High reps & low weight. Okay hear me out, find a local high school with a track, I’m guess it is open to the public, at least on the weekends. You combine 1 and 2. Do a set of core, lower, and upper body exercises and end with a sprint. Repeat that 5 times and you have a great full body workout! But you spend an hour outside and got a little vitamin D (don’t forget your sunscreen). And if you not feeling the outdoor workout thats fine too! Grab some 5 or 10 pound dumbbells and check out this blog for at home workouts. Some of my favorite cardio exercises are burpees, split squats (pulses or jumps) squat jumps, jump rope or Mt. Climbers
  3. Incline walking. This is as great way to increase your heart rate but its still low impact. Plus there is the extra bonus and you can watch your favorite tv shows while doing it without bobbing up and down too much like you would while running. Incline walking is my go to if I know I should workout but I really don’t want to. It’s mindless, but still gets your body moving.

TRACKING CARDIO

Most people have a smart watch that can track their exercise, heart rate, steps, and so much more. If you don’t have one, but you want to track your heart rate, take your age minus 220. That is your MAX heart rate.

Now take that number and multiply it by 0.5, 0.7 and 0.85 separately. That will tell you 50%, 70% and 85% of your max heart rate. 50% to 70% of MAX heart rate is considered moderate exercise intensity and 70% to 85% is considered vigorous exercise intensity.

Now that you know those values you can measure your heart rate during exercise by finding your pulse on your wrist and counting the beats for 30 seconds. Multiply that by two and you have your heart rate in beats per minute! 

IMPORTANCE OF GETTING OUTSIDE

Everyone has heard that you should get at least 10,000 steps a day right? For me thats about 5 miles a day and pretty do-able because I am on my feet most of the day and in general an active person. But for someone who works from their desk that might not be as easily done.

Since the pandemic, research about getting outside as become increasingly more popular and applicable to everyday life. This means that getting outside for two hours a day, away from cars and concrete, may become the next 10,000 steps.

Like exercise, being outside has a tremendous amount of benefits. Some being increased energy and mood, boosted immune system, can enhance creativity, and so many more! Try getting outside on your lunch break, take a walk after dinner with your family, or do an outdoor workout (like below!)

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Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
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3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
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Barre: What is it the fitness trend and is it worth it?

Barre: What is it the fitness trend and is it worth it?

I grew up in a family of dancers. Taking dance lessons until the time I was 8 years old and I’d be lying if I said I still don’t love to dance around from time to time. I think this is the case for a lot of people. Dance is something most people really enjoy letting out some energy with. This is why the popularity of Barre classes have skyrocketed. But is Barre just another fitness trend?

Many people who have a background in dance are looking for that same structure and technique that they are accustomed to with dance classes. Even for those who don’t have a dance background, think dancing is fun. And they are right, it can be a great way to change up your workout routine!

WHAT IS BARRE?

I think many of us have a very vague idea of what Barre is. This was actually started in the 1930s, when Lotte Berk brought it to the public. She was a modern dancer for the time and wanted to bring this kind of exercises that emphasized isometric movements and control for the general public. Many of her dancers at the time had already experienced this, but she wanted to make it widespread so that people of all ability levels could try it.

For today’s world, the class has strayed from a traditional ballet class and has pulled from other popular methods of exercise such as Pilates and Yoga. Making Barre a hybrid fitness trend.

Learn about pilates.

The workouts provided in Barre classes are a challenge. If you have ever seen a ballet or been in a ballet class, you know just how difficult the technique and bodily demands can be. Don’t let this scare you off. The classes are much more tailored to help beginners ease their way into each exercise.

A typical Barre class is set up is by going through each muscle group and burning it out using a series of low impact, but high repetition, exercises. In addition to this muscular endurance work, the class also works in some flexibility training as well.

The important thing to know here that it is not a ballet class. You do not have to be a trained dancer to try it and it is just like starting any other fitness class out there. You will be guided by an instructor the entire time and will get the group workout atmosphere.

WHAT ARE THE BENEFITS OF BARRE?

You may be still wondering why on earth you would do this if you have no background in dance and are just looking for a new workout. There are actually many benefits to doing a workout of this type. Similar to Pilates, this type of workout is going to be mentally engaging as well.

Also placing a big focus on technique, you will have to be heavily concentrated on the task at hand. This may be just the workout you need to get that mental break from your day job.

Barre classes are also a great way to form a community around your workout routine. If you hate working out alone, this might be a great thing for you to try. You can bring along your friends or make new ones a the class.

Not only will Barre be a place for you to bond, but you will have an accountability aspect.

The benefits are not all mental, there are a lot of physical benefits to doing a Barre workout as well. This is another fitness trend that places a large focus on training the core. The benefits associated to Barre are numerous, but perhaps two of the most important are improved posture and balance.

WHAT ARE THE DOWNFALLS OF BARRE AS A FITNESS TREND?

If you have read any of our other fitness trend articles, the drawbacks of Barre might not surprise you.

As we have discussed in previous posts about fitness trends, the improvements in strength from Barre are limited to the weights and reps you use. Because it is often bodyweight or low weight, you are limiting yourself to the muscular endurance phase. There will be limits to how much strength you can build through this kind of workout.

It may not get you to your goals. Similar to a lot of other exercise classes, they are only working in one lane. You are not able to vary your workouts or what phase you are working in because you are confined to the selection of the instructor. This is fine if this is built in to a well-rounded program with cardio and strength, but it is something to consider when planning your week of workouts.

There is little-to no challenge for your heart rate. I am not saying that every workout has to get to the peak of your VO2 Max. However, this does need to be built into your exercise routine in order to improve your cardiovascular health in the long run.

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
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TRAINING WITH A TRX

TRAINING WITH A TRX

Let’s do a simple breakdown on training with a TRX. I want to offer some perspective on how you can use the TRX for range of motion, stability and strength. Making it a great addition to any home gym or workout program.  And I also want to give you a place to start. So I have a few workouts for you to try at the end.

 

TABLE OF CONTENTS

  1. How a TRX Works
  2. Why You Should Use A TRX
  3. Strength Training
  4. Mobility Training
  5. Tips for Using the TRX
  6. Workouts to Download
  7. Equipment

HOW A TRX WORKS

In my mind, I put the TRX into two categories. One, is that you use the TRX to increase the intensity of an exercise by making it more challenging. Two, is that you use the TRX to de-load an exercise to successfully achieve proper muscle activation and/or range of motion. The results are improved flexibility/range of motion, increased stability/balance and growth in strength/power.

This is not to say that 1 and 2 can’t happen at the same time. They work synergistically. A great example would be a plyometric exercise like a squat jump. With the TRX we can increase range of motion in the squat portion which can allow us to develop more strength. You can also ensure that you can perform a quality explosive rep within that full range of motion by having the assistance of your arms. After all a squat jump with your hips going past parallel is a huge increase in difficulty.

This is also true of a more simple exercise like a squat. But for someone who’s own body weight is too much to control down and up in a squat pattern (making it a challenging exercise for THAT individual) the TRX becomes an avenue to de-load the movement while allowing them to work within the necessary range of motion.

Let’s not forget to touch on stability/balance. If you have used a TRX before you know this.  The straps can move in all directions giving the exerciser a challenge to their balance. A good example is a push-up. If your hands are holding on to the straps and your feet are on the ground there will be a lot of instability at your upper body. You will have to work very hard to keep your form as you perform the push-up. Which will cause stabilizing muscles around your shoulders and upper body to kick on and it will really fire your core.

Isn’t that interesting? Something simple as straps hanging can have such an impact on stimulating physiological adaptations?

WHY SHOULD YOU BE TRAINING WITH A TRX

I love the TRX because it can train strength, balance, flexibility and stability. But it also can help the user scale the exercise to fit their needs. Making it a top piece of equipment even for a home gym.

The TRX website clearly states why you want to use a TRX, “… to develop strength, balance, flexibility and core stability.” Let’s discuss flexibility and range of motion, stability and strength.

FLEXIBILITY AND RANGE OF MOTION

When we talk about flexibility we are talking about muscle lengthening to improve range of motion. The TRX can be used to help us move into a greater range of motion than we would be able to on our own. Why? Because you can use the TRX as a support system, de-load the exercise and ultimately increase range of motion.

And range of motion is directly correlated to power, which is the result of strength training. But how can range of motion be correlated to power? Let me explain.

Stored elastic energy is what allows us to be explosive and powerful, whether that be for running, jumping or swinging a club. This elastic energy is stored in your muscles and you can think of your muscles as rubber bands. We want them (your muscles) to lengthen like a rubber band and then “snap back” explosively. The more you pull/stretch the rubber band the more speed it snaps back with. So the more range of motion you can access in exercise, with proper stability, allows you to have the potential for greater stored elastic energy and therefore more power.

For the lower body that support comes in the form of holding on to the foam handles with your hands. Take a side lunge, for example. If you hold the handles in your hands you will be able to use your upper body to help you control the decent (lowering) and pull yourself back up. This support or de-loading will allow you to “sit into” a deeper range of motion. If done correctly, it can also help you use the proper muscles throughout the entire movement pattern.

If you put your foot into the loop and perform a side lunge the exercise will feel entirely different. That is because you are no longer supporting yourself to achieve a greater range of motion. You are now challenging your balance, stability and strength. I consider the foot in side lunge to be an advanced variation, and I would not recommend starting here for beginners.

It is worth saying that there should never be pain when working to improve your flexibility. If you have a previous or current injury pushing yourself into a new range of motion may make things worse. You should consult a professional before trying.

STABILITY

How a TRX is designed demands you have stability in order to perform the exercises. The more challenging the exercise the more stability is required as you use the straps while moving. Including variations like single leg, single arm and adding resistance like a dumbbell will all increase the stability demand of the movement.

The TRX can also be supportive. For someone who is unsteady or recovering from an injury the TRX can be used to give them more support to remain stable through their range of motion. A great example is the squat. If you struggle to sit down to a chair without “plopping” or using your hands, the TRX can help you gain the stability to control the movement. 

Improved core stability is another advantage of training with a TRX. You can use the TRX to challenge your core stability in exercises you are already doing, like a plank or mountain climbers. Or you can more advanced exercises like a fall out or complexes that include multiple movement patterns to really tap into your core stability and muscular endurance.

As a side note, in order to have good core stability you need ALL of your core muscles to be operating effectively AND synergistically. And your core stability is important because it helps transfer force from the lower to upper body (and back), and to keep your spine healthy (and keep good posture) and prevent injuries. 

STRENGTH

And of course the TRX can help increase your overall strength. Now, used by itself you aren’t going to build large muscles or an immense amount of strength because you are using your bodyweight as the resistance.

You can add additional resistance if needed. Holding on to one handle will doing just about any movement and holding a dumbbell in the other hand is an easy way to add resistance. Think of doing a side lunge, in the large range of motion you get from holding on to the handle, but adding more resistance by holding a weight in the other hand. Another example, this time for the upper body, would be a single arm row with a weight held at the chest. This will really challenge your core strength (anti-rotation) and your back muscles.

 

TRX STRENGTH TRAINING

 

Upper Body Strength Exercises

  • Row on two feet, single foot or single arm (two feet and two arms shown)
  • Push-up with feet in or hands in (hands in shown)
  • Tricep extension or tricep dip (extension shown)
  • Squat and curl at top or bottom (top shown)

Lower Body Strength Exercises

Here are five great exercises for the TRX at various difficulty levels. If you want to take these for a test drive I would recommend starting with the glute bridge or the shrimp. Why? Well, they are the “easiest” of the five.

  • Shrimp
  • Hamstring Curl
  • Pistol Squat
  • Side Lunge
  • Glute Bridge

Core Strength Exercises

I think most people are familiar with using the TRX with feet in the straps to train your core. It’s challenging. It looks cool. But I would bet there are a few on this list that you haven’t seen before.

  • Y Sit-Ups
  • Standing Fall Out
  • Leg Supported Crunch Variations
  • Shifting Plank
  • Supported Hallow Hold
  • Mountain Climber Variations
  • Pikes and Single Leg Variations
  • Plank Kick Through
  • Plank Tucks

 

TRX MOBILITY

We talk a lot about mobility. It has become increasingly important in our sedentary world. Our joints can become so tight when we sit for long periods of time or do the same motions over and over. Most commonly we see individuals with tight anterior upper bodies (chest) and tight hips/hamstrings.

One of the main ways we can alleviate some of these aches and pains is by restoring balance at the joint through flexibility/mobility and strengthening. And these need to happen in a cooperative way because you need to have range of motion at a joint, then stability and then power. Which is why mobility training should be a part of your week!

In the exercises below we are going to use the TRX to help provide traction as we reach the end of a range of motion or to help support our body weight to increase our range of motion.

For upper body mobility we are going to target opening up the chest, releasing the lats, and working on upper back rotational mobility. The combination of these three is going to help release a lot of that tension built up from sitting, driving & everyday life. And it will feel great at the end of your workout.

When we talk about lower body mobility we are mostly talking about mobility in and around the hips. Yes, you are going to gain some mobility in the range of motion at the knee joint, but since it is a uniaxial joint that only goes in one direction it will not see as much improvement as the hip will. Since the hip is a multiaxial joint, we have to work for range of motion in multiple directions and you will feel exactly what I’m talk about when you try these exercises.

Upper Body Mobility Exercises

  • Chest Openers
  • Thoracic Rotations
  • “Wall Slides”
  • Erector Spinae/Lat Rotations
  • Lat Stretch

CHEST OPENERS

Start by having the TRX straps comfortably in hand and facing away from the anchor. Proceed with the mobility exercise by stepping forward and letting the straps gently pull your arms behind you. This will create a traction stretch within your anterior shoulder and chest. Alternate each foot you are stepping with and see if with a couple reps you can improve your range of motion.

THORACIC ROTATIONS

This is a favorite to do in our gym on the wall, but we love being able to use the TRX for an added stretch at the end. I would not recommend this until you are able to do half-kneeling thoracic rotations on the wall as seen in the PureForged Method (great for you golfers out there!).

Starting kneeling with the outside knee up and TRX straps in hand on the side. Begin by rotation away from the anchor. Keep your arms straight as you let your upper back (thoracic spine) rotate and your chest open up at the end. Keep your lower body as still as possible.

“WALL SLIDES”

Start with the TRX straps out to the side of your body as pictured above. You are going to slowly move your arms toward the ceiling while keeping your arms wide. This will allow you to work on shoulder mobility through the entire range of motion while getting some traction stretch in your shoulders toward the end.

ERECTOR SPINAE/LAT ROTATIONS

This next one is going to feel great on the lattisimus dorsi muscle (your lats) and your erector spinae muscle which runs through the middle of your back to your glutes. You are going start facing away from the anchor. Walk your feet back so that you are leaning into the straps and having a slight forward bend. Keeping your arms straight rotate from side to side to get a great traction stretch in both these muscles.

LAT STRETCH

Starting half kneeling with your knee closest to the TRX up, have the straps together as one. Grab onto the one handle with both hands and swing your arms up overhead and lean the outside hip away. This will create a great stretch down the side and through your lats.

Lower Body Mobility Exercises

  • Squat for Depth
  • Side Lunge/Squat for Depth
  • Figure 4 Stretch
  • Hip Flexor Stretch

Squat for Depth

Starting with your hands in the handles with elbows bent at your side, take a comfortable squat stance. You may want to take your feet a bit wider to allow for greater mobility. Proceed as you would with a normal squat, sitting back with weight mid-foot to heel. Come back up using your legs with assistance from the TRX.

Side Lunge/Squat for Depth

Similar to the squat, the use of the TRX here is going to allow for greater depth in that side squat/lunge. Often times people are limited moving laterally because they feel like their hip stops them. The use of the TRX is going to allow your hip to go deep, almost deeper than the knee. This is going to create a glute stretch.

Figure 4 Stretch

This is another great glute stretch that is going to allow your lower back to release as well. Start standing with the TRX straps in hand with your elbows at your side and standing on one leg. Take the other leg and cross it over so that your ankle is over the other knee. Squat normally by sitting back into your glute. You should feel a great stretch in your glutes.

Hip Flexor Stretch

This one is one of our go-tos because it is great to open up the hip flexor. You are going to start in a half-kneeling position with your back foot inside the TRX. This is going to create traction for the hip flexor to help it open up. To create a great mobility stretch, have your hips go forward by squeezing your glutes and shifting your weight forward. This will also start to work in a quad stretch. Your body will stretch what it needs to, so whichever is tighter will feel the greatest difference.

TIPS FOR USING THE TRX

  1. Keep tension on the straps. The whole point is to use the TRX for exercise. A helpful tip is to find the end point of your range of motion when you are training with a TRX. Make sure there is tension and you are in the proper stance or position.
  2. Remember the intention of the movement. I see a lot of people going crazy when they use a TRX. This results in sawing of the handles, or them sliding back and forth. It also causes a lot of sagging in the low back when doing core work.
  3. The TRX also shouldn’t rub against your arms. If that is happening you need to adjust your positioning.
  4. Make the adjustments. If the three above didn’t hammer it home let me be clear. You can make easy adjustments while using the TRX. If your angle is too hard or steep, change it and finish your reps don’t quit. If you can’t keep tension on the straps, stop adjust your positioning and resume your reps. Oh, you can’t control your hips from sagging, or the straps from swinging, or the rubbing on your arms? Stop and adjust. As always with exercise quality comes first.

TRX WORKOUTS

There are various workouts for mobility, upper, lower and core. One of my favorite things to do is mix in cardio intervals after every round. When I am doing a strength workout this breaks up the strength sets and increase my stamina. And when I am doing mobility it helps to keep variation in the workout and keep my body temperature and blood flow to muscles high.

EQUIPMENT – WHERE TO BUY A TRX

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

You can find a TRX all over the place. But if you want to support me and the Pure Fitness team you can order through this link on Amazon 😃

Now for some items you will want to use with your TRX. A high quality exercise mat. My favorite brand is Manduka because it has lasted years, I don’t slip and it is easy to clean. I linked the one I use here.

If you have a space dedicated to a home gym I would get the TRX wall anchor. This way you don’t have to worry about moving your TRX in and out of a doorway every time you want to start and end your workout.

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