How To Upload Dumbbells to Your TRX Exercise

Program Training


Thank you for reading this post, don't forget to subscribe!


Since TRX® presented Suspension Coaching to the arena greater than a decade in the past, we’ve championed the concept the TRX Suspension Teacher® is usually a one-and-done software. When you best have area for one piece of kit in your house or at the pass, the straps ship a full-body exercise. 

However the Suspension Teacher doesn’t exist in a vacuum. It’s additionally simple to include different apparatus, like weights, into your Suspension Coaching regimen to point up your power coaching. That’s why we’re overjoyed to introduce TRX Dumbbells—the newest addition to our full-body lineup of equipment.


Why TRX Dumbbells?

From weights to resistance bands, TRX has spent years branching out past our signature straps to outfit your health club with the highest-quality health staples for any form of exercise. We’ve advanced the most productive kettlebells, weighted vests, energy luggage, and glute bands, and now we’re excited to debut without equal fixed-weight dumbbells. 

Starting from 5 kilos to 50 kilos, (or 2.3 kg to 22.7 kg, for the metric-minded other folks),TRX Dumbbells have sturdy, rubber-hex ends—in order that they received’t pass rolling away—and ergonomic handles with a knurled textured grip to inspire right kind shape. 

Get Reacquainted With a Vintage

The dumbbell icon is synonymous with power. Whilst many of us would possibly affiliate loose weights with psychological pictures of bodybuilders and CrossFitters, dumbbells aren’t only for bulking up and development mass. They are able to even be used for power and firming. 

Curls, rows, presses, squats: many strikes you do together with your TRX Suspension Teacher can be carried out with dumbbells. And also you don’t have to make a choice from equipment. Now and again, you’ll be able to have all of it!


How To Upload Dumbbells to Your Suspension Teacher Exercise

To ease into including dumbbells into your TRX regimen, we’ve advanced two mini-circuits demonstrating other approaches to the mix. 

The primary set pairs identical actions on each the TRX Suspension Teacher and TRX Dumbbells, and the second one set contains dumbbells into your favourite Suspension Teacher workout routines. 

Let’s get began!

Superset Aerobic Burst

For this superset sequence, we’re letting the TRX Dumbbells and TRX Suspension Teacher shine in my opinion via pairing slight permutations of the similar workout the use of every software. Our 3 combinations are: 

  • TRX Leap Squat + Dumbbell Loaded Squats
  • TRX Sprinters + Dumbbell Stepback Lunges
  • TRX Hamstring Curl + Dumbbell Hip Thrusters

You’ll be doing every transfer for 45 seconds, adopted via a fifteen moment wreck to reset with the next step. General circuit time: 6 mins. Feeling feisty? Double the set for a 12-minute burn.


TRX Leap Squat + Dumbbell Loaded Squats

Get started together with your straps adjusted to mid-length. Stand going through the anchor, heels planted hip distance aside, and frivolously grip the handles. Drop low into your squat, and pressure again up right into a soar, lifting off out of your ft and touchdown to your ft. Stay the motion fluid for max get advantages. 

For the Loaded Squats, you’ll as soon as once more get started together with your heels planted hip-distance aside. Rack your dumbbells to your shoulders—we advise a suite of mediums or heavies—and continue to drop right into a squat, and hearth again as much as complete extension. In your protection, stay your heels at the floor for this transfer. (In different phrases, no leaping!)


TRX Sprinters + Dumbbell Stepback Lunges

Absolutely prolong the straps, and stand going through clear of the anchor level with the straps threaded below your palms. Stay your chest ahead, and stroll your ft again till your physique is forming a 45-degree attitude with the ground. The perspective would possibly really feel a little bit bizarre, however the Suspension Teacher will fortify your body weight.

Subsequent, pick out one foot to be your planted or ahead foot: that foot will keep hooked up with the ground as your different foot steps again right into a lunge. Go back on your impartial place—ft status parallel—via using off your ahead, planted foot and activating your entrance quad. 

While you get the cling of that motion, you’ll be able to upload a steadiness element via no longer letting your “loose” foot contact the ground on the entrance of the motion. In any case, you’ll be able to both accelerate or upload a hop to every rep for an extra problem. Don’t disregard to spend equivalent time on every leg!


In your Loaded Stepback Lunges, you’ll cling both one dumbbell in every hand via your aspects, like a suitcase, or take hold of the rubber ends of a unmarried dumbbell and cling it subsequent on your chest, below your collarbone. Stay one foot firmly planted, and step again right into a lunge with the second one foot. Each knees will have to bend to 90-degree angles, and your again knee will have to hover simply above the ground. Power ahead to status throughout the planted, entrance foot, and repeat the transfer, alternating between aspects. 

TRX Hamstring Curls + Dumbbell Hip Thrusters

For the TRX Hamstring Curl, regulate your foot cradles to the mid-calf place, and get started mendacity at the floor, face up, together with your heels resting within the foot cradles. On this transfer, you’ll start firing via your quads and posterior chain to boost your bottom off the bottom. While you’re flexing and floating, pull your knees in towards your chest, after which absolutely lengthen your legs. 

If the again of your physique feels adore it’s on hearth, you’re doing it proper!

You’ll be able to go back to land to your Dumbbell Hip Thrusters. Once more, you’ll lie down, going through up. Bend your knees to shape a triangle with the bottom, and stay your ft flat at the flooring. Load one or two medium or heavy dumbbells to your hips, and watch out to carry them in position. 

Along with your shoulder blades firmly hooked up with the ground, have interaction your glutes and press your hips—weights and all—up towards the sky. (You’ve reached the highest of the motion while you’ve straightened out your hip crease.) Drop your booty again to the ground, and repeat!

It Takes Two

In the second one circuit of our exercise, we’ll incorporate dumbbells into 3 Suspension Teacher workout routines. 

Don’t breathe a sigh of reduction too quickly: this isn’t a shorter sequence. Since those are single-side strikes, you’ll have to finish them on all sides of your physique. The workout routines on this set are:

  • TRX Dumbbell Energy Pulls
  • TRX Lunges with Dumbbells
  • TRX Plank with Renegade Rows

TRX Dumbbell Energy Pulls

For the TRX Dumbbell Energy Pulls, regulate your straps to the absolutely shortened size. (Professional-tip: If you wish to stay the loose maintain from swinging whilst you paintings, you’ll be able to thread the loose maintain throughout the triangle of the maintain you’re the use of.) 

Get started with the Suspension Teacher maintain for your left hand, together with your left elbow pulled again and tight on your physique. Your left palm will have to be going through inward whilst preserving the maintain. For your proper hand, you’ll be preserving a mild or medium dumbbell.  

Retaining your physique squared together with your anchor level, lengthen your left arm totally immediately, then pull the left elbow the entire long ago. As you pull the left elbow again, you’ll succeed in the precise hand and dumbbell up towards the anchor level. Whilst you liberate and lengthen the left arm, you’ll rotate the precise hand and dumbbell out and again on your proper aspect for an opener. 

As you entire reps, care for your plank: your ears, shoulders, hips, and ankles will have to all be in a single line. After 45 seconds at the first aspect, take a 15 moment wreck, transfer which hand is preserving the Suspension Teacher maintain, and which hand is preserving the burden.

TRX Lunges with Dumbbells

Alter your Suspension Teacher to the mid-calf size, and stand going through clear of the anchor level. Position a medium dumbbell or set of dumbbells in entrance of you at the flooring.

Make a selection which foot you need to droop, and thread that foot via each foot cradles. Pick out up your weight or weights. If you select two dumbbells, you’ll cling them at your aspects, such as you’re wearing a couple of suitcases. When you go for a unmarried dumbbell, cling it in entrance of your chest, below your collarbone.

Out of your status place, decrease down at the planted, entrance leg to an almost-seated place, extending your suspended leg at the back of you. Then, urgent your entrance heel into the bottom, pressure as much as straighten your entrance leg and go back on your status place. 

Repeat for 45 seconds, then position your dumbbells at the floor and turn legs right through your 15-second wreck. (If you want greater than 15 seconds to transition safely, take your time.)


TRX Plank with Renegade Rows

We’re beefing up the TRX Plank via including a Renegade Row the use of our TRX Dumbbells.

Alter your straps to mid-calf size and kneel going through clear of the anchor level. Position a medium weight or weights on the best of your mat. Thread your ft throughout the foot cradles, and—the use of both your hands as your base or your TRX Dumbbells as handles—push up right into a TRX Plank. 

Whether or not you utilize the ground or a dumbbell as your base, one arm will stay immediately, braced at the flooring or dumbbell, whilst the opposite will rep out as many rows as imaginable for 45 seconds.

Make a selection your rowing arm, and pull your dumbbell off the ground in a low-row movement—elbow tight on your ribs—whilst keeping up your TRX Plank. After 45 seconds, take a fifteen moment wreck and turn aspects. That is a sophisticated transfer, so be at liberty to take breathers as wanted right through your 45-second energetic period.

If the normal TRX Plank is simply too difficult, you’ll be able to decrease right down to the ground, slide either one of the foot cradles onto a unmarried foot, and droop just one leg whilst the use of your unsuspended foot as a kickstand at the flooring. (Each legs will nonetheless be activated to fortify your plank and Renegade Row.)


Probably the most many strengths of TRX Dumbbells is they are able to be paired with such a lot of equipment within the TRX lineup—such because the Suspension Teacher and Glute Bands— to create more difficult exercises. 

Are you able to use TRX Dumbbells on their very own? Completely! And you most likely will. However while you’re in a position to check the speculation that two equipment are higher than one—while you’re in a position to problem your self with extra difficult exercises—those TRX Dumbbell workout routines will mean you can unencumber next-level power attainable.