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By: Heather Marr

Heather Marr is an N.Y.C.-based personal trainer and The Model Trainer Method creator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she shares her TRX workout.

Suspension training is a way to add some variety and excitement to your current fitness program. Not only is it a tough core workout, but it’s also an excellent option for those traveling or working out at home. With more affordable trainers now available on the market, purchasing TRX bands is a smart investment for those who can’t always make it to the gym. 

Below are 5 fun, challenging moves – along with sets and repetitions – to add to your workout routine. You’ll be feeling the burn before you finish your sweat sesh.

Heather Marr’s TRX Band Workout

trx workout plan

Pistol Squat (3 sets of 15 reps per leg)

Hold the handles in both hands in front of you and face the anchor point. Step back until there is no slack in the suspension trainer and raise your right leg off the ground. This is your starting position. With arms fully extended, lower yourself into a squat on your left leg while breathing in. Your right leg will remain straight in front of you and off the ground throughout the entire movement. Push through your left heel while breathing out to return to the starting position. This is one rep.

Chest Flye (3 sets of 15 reps) 

Hold the handles in both hands in front of you and face away from the anchor point. Lean forward with palms in the neutral position facing the body and arms slightly bent. This is your starting position. Lean the body further forward as you bring the handles out to your sides, maintaining the bent arm position and breathing in. Using your chest, return to the starting position while breathing out. That is one rep.

Single Arm Row (3 sets of 15 reps per arm)

Hold the left handle in your left arm in front of you and face the anchor point. Lean back until your bodyweight is on your heels with your left arm extended and left hand in the neutral position, palm facing the body. This is your starting position. Bend your left elbow, keeping it close to the body as you pull your torso up towards your hand breathing out. Return to the starting position while breathing in. That is one rep.

Standing Fallout (3 sets of 15 reps)

Hold the handles in both hands and face away from the anchor point. Extend your arms in front of you at shoulder height with an overhand grip, palms facing the floor. This is your starting position. Lean forward while raising your arms up until they are in line with your body while breathing in. Return to the starting position while breathing out. That is one rep.

Reverse Mountain Climber (3 sets of 30 reps alternating)

Sit underneath the anchor and hook both of your heels into the feet cradles. Place your hands behind you, palms flat on the ground, fingers facing your feet and lift your body off the floor. This is your starting position. Bring your left knee towards your chest while breathing out. Pause, and return to the starting position while breathing in. That is one rep. (Repeat the movement on the right leg alternating legs for your set.)