Check out these 5 basic exercises for a total body workout with  Straps

trx Chest Press
1. Chest Press

Stand a few feet away from the Straps with your back to where it’s fastened. Grab the handles and set up like you would to do a push-up. Lean forward and push yourself back up.

2. The Row

Face the apex of the Straps. Grip the handles and extend your arms all the way so you are leaning back. Pull yourself up with your arms until your chest reaches where your hands are.

Note: The closer you stand to the apex of the Straps the more difficult these exercises will be. You can also place a box under the Straps and put your feet on top of it. Then do a push-up like you would on the ground. The same can be done for the row. The instability will add a new level of difficulty to these exercises.

3. Reverse Crunch

Place your feet in the stirrups, with the soles of your feet facing up. Hold yourself in a plank position. Bring your knees into your chest and extend them back out again. The further out you set up, the harder this exercise will be

4. Hamstring Curl

Lie flat on the ground with your heels placed in the stirrups of the Straps. Lift your hips and draw your knees into your chest. Extend your legs back out to your starting position.

Squat & fly with TRX Suspension Trainer
5. Squat

Face the apex of the Straps and grip the handles. Keep your weight in your heels and sit back like you are sitting in a chair. Pull yourself back up using mainly your legs. For a higher level of difficulty, try single leg squats and use Straps for stability. If you are new to squats or nursing an injury Straps can be very helpful because you are not supporting all of your body weight.

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Here is a total body 30:00 workout you can do with Suspension Straps

  • 3×5 Plank Rotation
  • Start in a plank (looks like the beginning of a push up).
  • Lift one arm and twist open on that side.
  • Repeat on the opposite side.
  • 30 Chest Press/30 Over Head Hold (use a #20 Dumbbell or MedBall)
  • 4 Rounds,1:00 Jumping Jacks
  • 30 Row/30 Row Hold (extend your arms while gripping the Straps and lean back)
  • 4 Rounds, 1:00 Jumping Jacks
  • 30 Reverse Crunch/:30 Plank Hold
  • 4 Rounds, 1:00 Jumping Jacks
  • 30 Hamstring Curl/30 Sit Ups
  • 4 Rounds, 1:00 Jumping Jacks
  • 30 Single Leg or Double Leg Squat/30 Squat Hold at the bottom
  • 4 Rounds, 1:00 Jumping Jacks
  • 3×10 Lying Torso Rotation
  • Lie flat on the ground and bring your knees directly over your hips while keeping your feet up.
  • Extend your arms on the ground beside you.
  • Bring your knees as far over to one side as they will go while keeping your shoulders on the ground.
  • Repeat on opposite side.
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