To get your feet wet, here are eight TRX exercises to try in a quick circuit that will work the entire body. Perform each exercise for 45 seconds. Rest 15 seconds between exercises and repeat each superset twice.

Then, take a minute break before moving to the next pair. For exercises that involve only one arm or leg, perform the entire first set with one side before switching to the other side the next time around.

TRX Power Pull Targets: Back, arms and core This variation of a bodyweight row adds an element of power to the traditional upper back exercise. By working one arm at a time and spiraling the torso during the exercise, the single-arm row also works rotation helping to improve performance in sports that require twisting like baseball, golf and tennis.

How to: Start facing the pivot point holding onto a single TRX handle with your right hand. Stand with your feet slightly wider than hip-width apart.

Powerfully drive your right elbow back in a rowing motion as you rotate your torso to face the TRX. End the motion reaching forward with your left hand before moving fluidly into the next repetition.

TRX Sprinters Start Targets: Legs Sprinters are often known for their impressive display of lower body power and overall muscular physiques. This exercise mimics the starting position of a sprint to give participants a challenging mix of cardio, power and strength training in one move.

How to: Grab a strap in each hand and face away from the pivot point. Move forward until the straps are taut and hold them against your sides just above your elbow. Bring your right foot forward in a lunge stance with your heel flat on the ground.

Your left foot should be balanced on your forefoot. Bend slightly forward at the torso being sure to keep your back flat. In one motion, push off from your right foot and explode forward leaving the ground if possible while driving your left knee up.

Allow the TRX to pull you back into position before repeating on the same leg. RELATED: 6 Common TRX Mistakes and How to Fix Them.

TRX Chest Press to Standing Roll Out Targets: Chest and core This exercise builds on an old staple — the push-up — to provide an extra element of shoulder stability alongside some core training. Since the TRX straps move independently of one another, they force lifters to stabilize their arms using often-neglected muscles in their shoulders.

The result: better shoulder stability and a tighter core in one exercise. How to: Start with a handle in each hand facing away from the pivot point. Keep your midsection pulled in tight as you slowly lower yourself into a push-up.

Press yourself back to the starting position. Then, keeping your arms as straight as possible, reach straight overhead to elongate your body and force more of the work on your core. Pull your hands back to push-up position and repeat.

TRX Single-Leg Squat Targets: Legs One main benefit of the TRX is that it allows users to perform challenging exercises with as much or as little assistance as necessary.

Repeat circuit 2 to 3 times, allowing second rest between sets. TRX Low Row — Stand facing anchor SF 10 reps. TRX Chest Press — Stand facing away from the anchor SFA 10 reps. TRX Mountain Climbers — Ground facing away from the anchor GFA 30 to second interval.

TRX Pistol Squat or Single Leg Squat — Stand facing anchor SF 10 reps. TRX Cross Balance Lunge — Stand facing anchor SF 10 reps. TRX Sprinter Start — Stand facing away from the anchor SFA 30 to second interval. TRX Bicep Curls — Stand facing anchor SF 10 reps.

TRX Triceps Press — Stand facing away from the anchor SFA 10 reps. TRX Crunch — Ground facing away from the anchor GFA 10 reps. TRX Side Plank - Ground sideways to the anchor point GSW hold 30 to 60 seconds.

TRX Suspension Training uses bodyweight, movement, and gravity for a challenging and effective workout. Each exercise is performed in unstable conditions, forcing you to engage your core and other muscles to stay balanced.

The neuromuscular responses that occur during the workout help build strength and stability. The system is designed for beginning exercisers to advanced athletes and continues to grow as a popular exercise method. It may also be a good idea to enlist the guidance of a qualified personal trainer or TRX coach.

Before starting this or any other fitness program, you should consult your physician or other health care professional to determine if it is right for you. Six procedures. Huang DD, Chen LH, Yu Z, Chen QJ, Lai JN, Li HH, Liu G. Effect of suspension training on neuromuscular function, postural control, and knee kinematics in anterior cruciate ligament reconstruction patients.

World J Clin Cases. doi: Ace ProSource. Investigating the acute and chronic health benefits of TRX suspension training. Calatayud J, Borreani S, Colado JC, Martín FF, Rogers ME, Behm DG, Andersen LL.

Muscle activation during push-ups with different suspension training systems. J Sports Sci Med. Jiménez-García JD, Hita-Contreras F, de la Torre-Cruz M, et al.

Risk of falls in healthy older adults: Benefits of high-intensity interval training using lower body suspension exercises. J Aging Phys Act.

Maté-Muñoz JL, Monroy AJ, Jodra Jiménez P, Garnacho-Castaño MV. Effects of instability versus traditional resistance training on strength, power and velocity in untrained men.

Anytime Fitness. The 12 most common TRX suspension training mistakes and how to fix them. Dannelly BD, Otey SC, Croy T, et al. The effectiveness of traditional and sling exercise strength training in women.

J Strength Cond Res. Gaedtke A, Morat T. TRX Suspension Training: A New Functional Training Approach for Older Adults - Development, Training Control and Feasibility. Int J Exerc Sci. By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle.

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List of Partners vendors. Full Body Workouts. How to: Grab the handles, facing away from the anchor point. Start with arms straight and hands at forehead height, then your hands never move.

Keep feet hip width apart, and lift up onto your tip toes and engage your core in plank position. Moving your feet towards the anchor point makes the exercise heavier, while walking forward makes it easier.

Bend your elbows, lowering your whole body down into your plank position until your fists are level with your temples. Extend your arms and push away to return to the starting position. Biceps Curl. How to: Hold the rubber handles and lean back in the straps, palms facing up and feet shoulder width apart.

Keep your shoulders set down your back. Curl your hands to the sides of your temples. Elbows stay at shoulder height to isolate your biceps. Pull back on the TRX as you extend your arms to lengthen under tension. How to: Start with your feet in the foot cradles facing away from your TRX.

Place your hands under your shoulders and push away from the floor, spreading your shoulder blades. Tuck your tailbone; you should feel active and engaged before your knees have left the floor. Start by extending one leg, then the other. With flexed feet, squeeze your quads, glutes and core.

Keep your arms straight or regress to a forearm plank if you have discomfort in your wrists. Build your tolerance to resistance; when you feel your form slipping, drop to your knees: rest, reset and go again. How to: Start in a plank position, keeping your arms and legs straight.

Lift your hips up and over your shoulders. Exhale to lift, inhale and return to neutral. Avoid dipping in the lower back. Work with your range of motion, shoulders stay stacked over your wrists. Side Planks. How to: Start in a forearm plank, and turn your right forearm to create an L shape. Place your left palm down, and bend your knees and point your toes to transition your feet in the loops.

Slowly rotate your body, stacking your shoulders and hips. You can keep your left hand down to aid balance or lift and extend your arm to the sky for an extra challenge.

Be active and lift your hips to engage through your obliques. Shoulder Stand to V-Sit. How to: Begin lying on your back with your head under the anchor point or a couple of inches away from your door. Press your hands down into the foot cradles, and keep your arms straight and extend your legs in line with your hips.

Lift your hips off the floor, rolling up into your shoulder stand. As you roll down, keep your arms straight and sit up into a V-sit.

Bend your legs if you have tight hips and hamstrings. Roll back and lift to your shoulder stand, extend your legs to the sky, toes in line with your eyes.

Avoid rolling over and letting your feet go over your head. Side Bend. How to: Stand facing the side on to your anchor point, holding one handle with your outside arm. Place the handle on your head and rest your inside hand on top. Elbows are wide and the handle stays on your head, feet together, tailbone tucked and core engaged.

Inhale, lowering your hip away from your TRX. Feel your obliques engage. Exhale and return to the start position. LOWER BODY. How to: Grab the handles with tension on the strap, and elbows in line with your ribcage.

Step feet shoulder width apart and sit hip crease below the knees without leaning back. Hinge your body forward and keep your elbows bent. This keeps the work in your legs. Stand and squeeze your glutes and quads at the top of the movement.

Step Back Lunges. Lift your right knee. Step back into a lunge, both knees at 90 degrees, with your back knee just kissing the floor.