TRX® Workouts Every Runner Needs
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 stabilize your pelvis for power. Our new TRX® Glute Bands are specifically designed for maximum glute strengthening in a comfortable design made with everyone’s needs in mind.
- 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 customization.
- 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® Glute 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 Glute 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, Glute 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.
- Published in TRX
TRX Medicine Ball Ab Workouts You Can Do Anywhere
Wall balls and partner passes are great if you have a sturdy wall or a workout buddy, but they’re not the only moves you can do with a medicine ball.
This multitasking exercise tool is a superstar when it comes to strengthening your abdominals, and we’re proving it with these seven medicine ball ab workouts you can do anywhere.
The Tool
Before we dive into a few of the ways you can use a medicine ball for ab workouts, let’s talk about what makes a medicine ball special.
Medicine balls are effective because they target muscle groups through dynamic movement. A medicine ball can challenge your balance in side-to-side drills, or improve your stability through moves like offset push-ups. Because medicine balls come in a variety of weights, there’s room to progress or regress your exercises, as needed.
For this workout, we suggest the TRX XD KEVLAR™ Rubber Medicine Balls because they are the most durable medicine balls on the market. Using tire technology, natural rubber is combined with Kevlar® fiber, resulting in a grippy texture to aid in movements like catching, throwing, and slamming—all with a medium bounce that’s ready to withstand your toughest sweat sessions.
In ab workouts, try a medicine ball that’s in your medium range.
The Interval
There are lots of ways to build a workout, but we suggest sticking with either timed intervals of 30-45 seconds per move, or rep-based intervals of 12-20 moves per set in this medicine ball ab workout series. Experiment with both to find which style suits you.
Whether you opt for time or rep intervals, work through the circuit twice for an approximately 15-minute ab blast series.
Medicine Ball Alternating Knee Strikes
Muscle groups engaged: Lower Abs, Hip Flexors, Shoulders, and Triceps
You’ll keep your back on the ground for our second medicine ball ab exercise, the alternating knee strike.
Lie down with your lower back and shoulder blades pressed into the floor or mat. Start by holding the medicine ball straight over your chest, with your legs fully extended to the ground, then draw one leg toward your torso.
As you tuck your knee toward your chest, bend your arms and lower the ball to meet the knee. Fully extend your arms and leg, and repeat on the second side, alternating quickly between right and left knees.
Jackknife Passes
Muscle groups engaged: Upper Abs, Lower Abs, Lats, and Hip Flexors
For this move, we’re taking your ordinary jackknife to the next level by adding a medicine ball. Start lying on the ground face up. Your hands and feet should be extended in opposite directions, and your lower back should be glued to the floor.
With your feet parallel, use either your feet or your ankles to lift the medicine ball, and keep your “grip” tight! As you lift the ball up with your feet, lift your shoulders off the ground. Your arms and legs—both fully straightened—should meet overhead.
Once you’re “folded” into your jackknife, pass the ball from your feet to your hands, and extend back down to the floor with the ball in your hands. Repeat, passing the ball between your feet and hands each time.
Need to downgrade? Start with the ball between your knees, and pass the ball between your knees and hands in an accordion crunch.
Medicine Ball Offset Push-Up
Muscle groups engaged: Upper Abs, Lower Abs, Quads, Glutes, Shoulders
Most of our mat moves in this series are in the supine position, but we won’t pass up an opportunity to incorporate a medicine ball into a plank.
For this exercise, you’ll start in an off-set high plank position: one palm on the ground, the other on your medicine ball. The arm that’s connected to the medicine ball will remain slightly bent through the entire move.
Keeping your core tight, you’ll drop down for a push-up, and try to avoid letting the ball wobble. (That’s what makes the medicine ball challenge exciting!)
Once you’ve pushed back up to a straight arm (on the floor-touching side), roll the ball under your body. The palm that was on the ball will now be planted on the floor, and the hand that was on the floor should be on top of the ball. Repeat your push-up again on the second side, and continue—alternating between sides.
If you need to take the push-up from your knees, it’s abs-olutely fine to drop your knees to the ground for the push-up only.
Medicine Ball Oblique Twist
Muscle groups engaged: Upper Abs, Lower Abs, Obliques
Our final move on the mat is a weighted version of the oblique twist. Start in a seated position with a straight back, leaning back slightly to engage your abdominals. Your knees should be bent, with your heels resting on the floor. Hold the medicine ball in front of your chest with both hands.
To begin, rotate side to side. If you’re rotating to the right, your right elbow should touch the ground. When rotating to the left, your left elbow should touch the floor.
To progress this move, you can first lift your heels off the floor, and then—if you want a further upgrade—straighten your legs.
Get Up, Stand Up
Medicine Ball Muay Thai Knee Strikes
Muscle groups engaged: Shoulders, Obliques, Lower Abs, Quads
Similar to the alternating knee strikes you completed on your mat, we’ll start standing with feet hip distance apart and the ball overhead for this explosive move.
Keeping your arms straight, lower the ball to hip level while bringing one knee up to meet the ball. (A light tap is all you need to complete the rep; don’t slam the ball into your knee!) Repeat for a total of five reps on the right side before switching it up for five reps on the left side.
Want more leg action? Drop the traveling leg back for a lunge!
Start in your lunge position with your left leg forward and your right leg back. Your right knee cap should be hovering just above the floor. Drive up through your left leg while lowering the ball down and raising your right knee to hip level. Just as you did in the standing version of this exercise, your knee should meet the medicine ball. Repeat in five-rep sets, alternating between your left and right legs.
Medicine Ball Rotational Slam
Muscle groups engaged: Shoulders, Obliques, Triceps, Quads, Glutes
In a standard medicine ball slam, you follow a straight axis as you squat, lift, and slam the ball. With this move, we trade that vertical axis for a diagonal, working the obliques in the process.
Just like in the traditional ball slam, you’ll start holding the ball overhead with both hands. Your feet should be hip distance apart, and you’ll want to keep a light bend in your knees. Start by slamming the ball to your right side. Because this is a slam—not a drop—your torso should rotate slightly to the right, and your hands will follow through to the right side.
Squat down, pick up the ball, raise it overhead, and repeat on the left side.
The Results
It’s easy to fall into a bodyweight-only ab routine, but that means your workouts will eventually plateau. Challenging yourself with weight will help you continue to make progress with an efficient exercise schedule. Give these medicine ball ab workouts a try, and don’t be afraid to get creative with your own additions to this routine.
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