In the video below, Doug Balzarini from Fitness Quest 10 in San Diego has taken some traditional exercises on the TRX Suspension Trainer and modified them to be done with a partner, for an intense workout that’s equal parts fun and effective. So if you or your friend or partner frequently find yourselves fighting over one TRX, we’ve got a compromise for you: TRX partner drills.
Research shows you are more likely to stick to a fitness program if you have someone motivating you and relying on you. And partner workouts provide a great social experience as well, which is perfect for people with busy schedules… and it’s healthier than happy hour.
1. TRX Burpee (with Knee Drive )
With one foot suspended in the TRX foot cradles, Partner A performs a TRX Burpee while Partner B stands in front of her. After getting up off the ground, Partner A grabs the shoulder or behind the head of Partner B while driving her knee up and into a target (either hands or mitts).
2. TRX Elevated Row (with Hip Adduction)
“Performing traditional TRX Rows with your feet elevated makes the exercise more challenging due to gravity,” says Doug. “Now, we’ve taken it a step further by involving the lower body more.” Partner A begins by lying on the ground directly under the TRX anchor point. In the first progression, Partner B holds Partner A's feet as he performs TRX Rows. If you want to make the exercise more challenging, Partner A can secure his feet and ankles around the hips of Partner B; this works to engage the hip adductors during the movement. This exercise is also a challenge for Partner B who must work to stabilize through the core. “A couple sets of these, and your inner thighs will be talking to you for sure,” says Doug.
3. TRX Plank (with Perturbations)
Partner A gets into a TRX Plank position with while engaging the abdominals and maintaining a neutral spine. Partner B then gently pushes and pulls Partner A’s feet to challenge her balance and stability. This exercise will engage the shoulder stabilizers, abdominals, erectors in the posterior chain and even the quads and glutes. “I like to refer to the core muscles as ‘anti-movement muscles,’” says Doug. “By adding these small pushes and pulls to your partner’s feet, they really need to fight you in order to stay in a solid, strong position.”
4. TRX Burpee Race
For this exercise, Doug recommends pairing up individuals who are relatively the same size. Both partners will have one foot in one of the TRX foot cradles and perform a set number of TRX Burpees as fast as possible. The partner who achieves the target number of reps first, wins. (NOTE: Do not allow the TRX to saw during this exercise.) This drill is sure to become a new favorite, especially among your more competitive friends or clients!
Do you use the TRX with a friend, or have you trained two clients on it at once? Tell us about it below.
Doug Balzarini works at Fitness Quest 10 (www.fq10.com) 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.