The TRX is an awesome, easy-to-use piece of equipment that uses just your body weight to tone and strengthen. Whether you’re just getting started in your fitness journey or go to the club 7 days a week, the TRX suspension system will have what you need for an effective full-body workout.

There’s a reason so many celebrity trainers love TRX! Just think: using the TRX as part of your training plan gives you one more thing in common with Olympic athletes and Jennifer Lopez!

Ready to give it a try? Here are 3 great moves for beginners.

1. TRX Step Back Lunge:

Change up your leg day routine with the step back lunge. This move delivers all the same benefits of the forward lunge, without all the knee strain because there isn’t as much weight transfer as a traditional forward lunge. It builds balance, stability and recruits more muscles to perform the move.

• Adjust the straps to mid-length and then stand facing the anchor point. Stack your elbows under your shoulders and then center one leg to the anchor point. Brace your core and take a giant step back with the opposite leg. Lower your knee to about two inches from ground and bend your knees to 90 degrees. To return, drive through the heel of your front leg, keeping your shoulders over your hips and your back straight.
• Be aware of how far you step back. It’s easy to put too much weight on the back leg, so think of driving through the front heel to counteract this.

Once you’re comfortable and have the proper form locked in, challenge yourself to 15 lunges on each side followed by 15 push-ups. Then move down the ladder to 10 lunges on each side with 10 push-ups. Then 5 lunges on each side plus 5 push-ups. Wanna get that heart rate to skyrocket? Push that cardio by adding a jump at the top of the lunge with the front leg.

2. TRX Plank Rotation

Give the traditional plank a new twist with TRX Plank Rotations! Add this exercise to your usual fitness routine to help strengthen your core, stabilize your shoulders, and correct muscular imbalances.

• Begin on the ground in a low plank. Hook your feet through the TRX straps.
• Tighten your core by drawing your belly button in toward your spine and squeezing your glutes. Try to keep your entire body tight.
• Drop one hip and heels to the ground as you open up, reaching your opposite arm to the ceiling.
• Lower your arm down and reach under your torso. Return to low plank and repeat on the other side.

Complete as many reps as possible in 60 seconds. Try not to take any breaks—feel the burn! Embrace the burn!

3. TRX Power Pull

If you spend long days sitting in an office chair, the Power Pull is a great way to strengthen your back to avoid aches and pains. It can also improve motor control, develop strength in your shoulders, biceps, glutes and hamstrings. Sounds like a “pull” in one.

• Stand facing the anchor point.
• Hold the handle with your right hand. Keep your elbow close to your body with your hand beside your chest.
• With your free hand, reach forward toward the anchor point.
• Rotate your body outwards, moving your free arm toward the ground while extending the arm holding the TRX handle.
• Pull in and reach your free arm back toward the anchor point.

Challenge yourself to five TRX Power Pulls followed by five push-ups and five squats for as many reps as possible in five minutes. Make sure you do both sides!