TRX Suspension TrainingThis is one of the most effective and efficient way of building strength, core stability speed and a high level of fitness. This type of training revolves around using your body as the weight and TRX as the tool. Stabilisation is the key to perfection, ensuring that your body is in the correct position. In some cases it is essential that you get this right as some of the exercises require balancing routines or body suspension. The exercises below illustrate these movements.

Speed squats (15 reps)Face the anchor point and grasp on to the foot cradles. With your feet hip-width apart, press down firmly onto the foot cradles as you lower down into a squat.

Bicep curls (15-20 Reps)Keep the back straight, lock in the core area. Mindful of shoulders (Neutral position, not forward)This isolates the focused area. Keep feet flat on the ground and perform the bicep curl movement

One hand reaches (15 reps per side) Fully shorten the TRX and put it into single handle mode. Face the anchor point. Keeping your hips and shoulders aligned lean back holding onto the TRX until your knees are bent at 90 degrees. Extend your arm out back over your head towards the floor. Drive up with your hips and press through your heels until you are back in the starting position.Suspended knee tucks (25 reps)

Put the toes in the foot cradles. Lift the hips so you are in push up position. Perform a push-up. At the end of the push-up movement, lift hips up and pull both knees to the elbows.

Chest Press (Angle body for extra resistance) 15 RepsEnsure back is straight (Glutes, abdominals are locked in). The straps should be sitting just above the shoulders. On the downward movement, bend the elbows till they are at 90 degrees. Upward movement till the arms are straight and locked in to place. This ensures stability. For advanced training raise one foot off the ground and angle your body accordingly.

Pike (Suspended) 15 repsSuspend the body till the knees are off the ground. Straighten the body into the push up position. Alternatively it can be modified by bending the elbows and performing the exercise from a lower position. Slowly lift the centre of the body into the air, locking the abdominals simultaneously.Slowly bringing the body back into the starting position

Suspended Scissors (15- 20 Reps)Place the toes into the foot straps. Position the body into the push up position. Lock the body into position. This exercise works the Glutes abductors and Adductors. While performing the exercise separate the legs to 45 degrees and slowly bring them back in again.