Core 500 with the TRX Suspension Trainer

Try the TRX Core 500
Try the TRX Core 500
The core. That’s where it all begins. All movement begins at the core. If you’re looking to improve your daily function, your endurance, your strength, your athletic performance, train the core and you’ll make incredible gains.

There are misconceptions about the core, so let’s take a minute to straighten that out first. Many people hear “core” and immediately think of their abs. While the abs are part of the core, there’s more. The core is defined as the lumbo-pelvic hip complex and the muscles that attach to it. It’s the rectus and transversus abdominis, obliques, hip flexors, hamstrings, glutes, spinal erectors, and latissimus dorsi. It’s basically the torso with exception of the extremities. Get a strong core and you’ll be able to do more.

There are many ways to train the core, but few are as efficient, as fun, as unique, and as portable as the TRX Suspension Trainer. Fitness Anywhere is always issuing new challenges to their followers, so I thought I’d put together my own challenge. I’m calling it the Core 500.

The workout is simple in terms of the number of exercises and the complexity of those exercises. There are just five exercises in this complex designed to challenge your anterior and posterior chain and engage your core throughout the workout. You’ll do all of the reps for each exercise before moving on to the next exercise. Your goal is to do the prescribed number of reps in as few sets as possible.

Here goes:

  • 100 Atomic Push Ups
  • 100 Low Rows (deep angle with feet under the anchor point)
  • 100 TRX Chest Presses (feet under the anchor point)
  • 100 TRX Power Pulls (50 per side)
  • 100 TRX Rollouts

Here’s a video demonstrating the exercises in this TRX workout.

Time yourself and leave a comment below to let me know how much time it takes you to complete the workout. If you don’t have a TRX of your own yet, get one here.

TRX 40/40 Atomic Pushup/Low Row Challenge

TRX 40/40 Challenge
TRX 40/40 Challenge
The folks at Fitness Anywhere, makers of the TRX Suspension Trainer, put out a challenge a few months ago. I took up the challenge and made it. Watch the video below!

The TRX 40/40 challenge involves doing 40 Atomic Push Ups, followed by a 1 minute rest period, and then doing 40 Low Rows. It’s a great test of upper body strength and stability. The Atomic push ups were tough, but I really had my hands full with the Low Rows. I had to rest a few times on the rows, but I never compromised my form and never touched the ground.

I’ve written about the TRX before and this won’t be the last time. It’s a phenomenla functional training tool and one that you can take anywhere. If you’d like to get your own TRX, check it out right here!

While you’re doing that, I’ll be recovering.