Stand a few feet away from the TRX 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.

Face the apex of the TRX. 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 TRX the more difficult these exercises will be. You can also place a box under the TRX 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.

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

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

Face the apex of the TRX 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 the TRX for stability. If you are new to squats or nursing an injury the TRX can be very helpful because you are not supporting all of your body weight.