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Tired of Traditional Training?

by Racer X Virtual Trainer


If you follow the Virtual Trainer website with any frequency it is no secret that we love the TRX. But, as is the case with any piece of equipment, the same old exercises get boring and your results can plateau. The following sequence of TRX combos is perfect if you are just training in general. If you have a more serious training program or follow the guidelines for periodized strength training presented here on VT, these combos are well suited for the Power Endurance strength phase. - Virtual Trainer

Article written By Doug Balzarini

The body responds to imbalance by tightening its core and radiating strength outwards. So switching seamlessly between two exercises performed on the TRX Suspension Trainer is an incredibly efficient use of your training time.

Here, TRX Instructor Doug Balzarini shows us five two-part movements that involve alternating between two TRX exercises. You will perform one rep of one exercise followed by one rep of another exercise and continue to alternate back and forth for the desired number of reps. Using the interchanging sequence requires a bit more coordination and core stability. Use these movements only with healthy clients and monitor them throughout to ensure they are performing each exercise with proper form.

1. TRX Biceps Curl to TRX Low Row
This is a pretty popular interchanging sequence you may have seen before. Perform a TRX Biceps Curl with your palms up and your upper arms parallel to the ground. After one rep, rotate your hands to a neutral grip and perform one rep of a TRX Low Row with your elbows down by your sides and your spine neutral throughout.

2. TRX Single Leg Squat to TRX Single Leg Balance Reach
When performing the TRX Single Leg Squat, keep your arms relatively straight and try to keep your weight on the heel to the mid foot while maintaining an upright posture. After each rep, hinge from your hip, apply pressure into the handles, extend your heel towards the back wall and lower down into a balance reach or deadlift position and maintain a neutral spine throughout the exercise.

3. TRX Crossing Balance Lunge to TRX Step Side Lunge
Begin by lowering down into a TRX Crossing Balance Lunge and reaching the rear leg diagonally behind you. On the way up, bring the rear leg out to the side, line up the ankle, knee and hip joint and sit back into a TRX Step Side Lunge. Head and chest should remain upright and feet should remain forward throughout the exercise.

4. TRX Burpee to TRX Scorpion
After the push-up portion of the TRX Burpee, you will perform the TRX Scorpion by rotating your torso and bringing the free leg under your body and then rotating your torso the other way to bring that free leg over your body. Next, return to the push-up position and drive that knee up before standing tall to complete one rep.

5. TRX Low Row to TRX Triceps Extension
Keep a neutral grip for the TRX Low Row and pull explosively enough to carry you through and under the anchor point where you will go right into a TRX Triceps Extension. This will also be done in an explosive nature so that you can return back to the row position. Make sure the TRX is fully shortened, and only suggest this exercise to healthy and experienced TRX users.

These combo movements will ensure you get more bang for your buck! Give ‘em a try, and let us know what you think below.

Suggested Workout (The TRX 2 for 1 Combo WO)

  • Warm up for 10 minutes
  • 500 meter row - all out effort (No rower? Substitute any other piece of cardio for 2 minutes)
  • Perform each TRX complex for above for 45 seconds - Set angle to FAIL at the 45 second mark
  • 2 minute break
  • Repeat for 3 sets.
About the Author: Doug Balzarini works at Fitness Quest 10 ( as a personal trainer, strength coach and Operations Director for Todd Durkin. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego, he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training and FMS training. He has also appeared in eight fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    dean halvorson October 20, 2011 at 11:04 am

    i see how that would work if you were like an old person just trying to maintain your shape but idk how that would work for motocross because your working so much harder then that for so much longer.

  2. Gravatar
    Racer X Virtual Trainer October 20, 2011 at 1:00 pm

    Dean, all I can imagine is you do not own a TRX. If you did and you performed the moves in the videos, you would understand.

  3. Gravatar
    Patrick November 09, 2011 at 4:16 pm

    Dean- how many plain burpees can you do? Do 5 each side of the scorpion burpees then talk about maintenance.

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