Whether you go to a big-box gym, a CrossFit box, or a gymnastics studio, you’ve probably seen a suspension training system. In general-purpose gyms, it’s usually a TRX training system, recognizable from a mile away as the yellow-and-black strappy getup. And no matter what your goals are, you should add it to your routine. “[The TRX] can be used to strengthen arms and shoulders, work your core, improve stability, and add variations to lots of other standard movements,” says Jeff Richter, a strength and conditioning coach at St. Vincent Sports Performance in Indianapolis. A little more about that core component: “When you use a TRX, you end up working your abs and glutes the entire time,” says Alex Morrow, personal trainer, running coach, and owner of Resolute Running in Alabama. “Whether you’re doing a suspended lunge or a bicep curl, your core has to be engaged, improving your stability and power.”
This total-body routine from Richter and Morrow is as good as it gets thanks to its combo moves that keep your body guessing. Run through the circuit three times (rest for a minute between each round).
Y Deltoid Fly/TRX Squat
Stand facing anchor point with a handle in each hand. Raise arms above your head, forming a Y, and back away until there’s no slack on the line. Move feet forward so your body is at an angle to the floor, maintaining a strong, straight body position. Lower arms down in front of you as your body moves backward. At the bottom of the move, when arms are fully extended, perform a full squat. When you stand up, raise arms back above your head into the Y position, bringing your body upright. Repeat 20 times.
Chest Press/Triceps Extension
Stand facing away from anchor point with a handle in each hand, arms out in front of your chest. Keep core engaged and body straight and step feet toward anchor point until your body is at an angle (the further back your feet are, the tougher the move). Do a push-up-style move, lowering your chest down towards your hands, then pushing your body back up (keep a strong plank position entire time). At the top of the move, when arms are fully extended, execute a triceps extension. Bend your elbows and lower your head and body towards your hands (again, maintain a strong plank position). Once your head reaches your hands, extend your arms again and raise your body back up. Repeat entire sequence 20 times.
Single-Leg Squat/X-Balance Lunge
Stand facing anchor point with a handle in each hand and arms out at a 90-degree angle from your body. Lift right leg straight out in front of you and balance on left leg. Keeping core strong, shoulders back, and eyes forward, lower yourself down into a single-leg squat. Push through the glute to come back up, then lower yourself down again, but this time move your right foot behind you, placing it down to the outside of your left leg (it should look like a curtsy). Return to standing and repeat 20 times, then switch legs.
Plank/Suspended-Oblique Crunch
Start lying on the ground with a foot in each cradle, your body facing away from the anchor point. Raise yourself into a plank position, hands under shoulders, strong core, glutes engaged. Hold this position for five seconds. At the end of the five seconds, pull knees in unison toward your chest (like you’re doing a crunch), then back out to plank position. Next, move your knees at an angle toward your right elbow, then back out to plank position. Lastly, move your knees at an angle toward your left elbow, then out to plank position. Repeat this sequence 10 times.
Reverse Grip Bicep Curl/Low Row
Stand facing anchor point with a handle in each hand, palms facing down. Place handles on either side of temple and step back until there’s no slack on the line. From that point, lean back and move feet forward to place your body at an angle. Keep core engaged and straighten arms (movement should just be happening at elbows), lowering body down. At the bottom, bring handles toward the middle of your chest to pull your body forward (this is the low row). Lower yourself back down, then bend elbows to bring your body back to starting position (this is the bicep curl). Do 20 reps.
Mountain Climber
Start lying on the ground with a foot in each cradle, your body facing away from the anchor point. Raise yourself into a plank position, hands under shoulders, strong core, glutes engaged. From that position, bring just your right knee into your chest. As you straighten right leg back out, bring left knee into chest. Continue alternating between left and right knees for 20 reps.