There’s nothing better than a full-body workout on days you just want to kick your own butt. And the TRX Suspension Trainer is the perfect tool, as it allows you to perform over 300 (!) exercises using just its straps and your own bodyweight. Plus, it can be found in most commercial gyms across the U.S. (so you don’t have to string it up from your rafters).

We tapped Erin Bulvanoski, trainer at KORE in New York City, for her best tone-all-over, TRX workout you can do wherever you can strap in. For the best results, perform each for 45 seconds, rest for 15 seconds then repeat before moving to the next exercise.

1. TRX Jump Squats

A Face the midpoint of the TRX, one handle in each hand. Pushing glutes back and knees out, squat down until butt goes passes knees, arms raised above your head still holding handles.
B Jump up into the air, land and repeat.

“This is a real calorie scorcher because it gets the heart rate going and works the largest muscles in the body—the legs and glutes,” says Bulvanoski.

2. TRX Single Leg Lunge

A Face the midpoint and grab both handles with slight bend in elbow. Step right leg behind you and lunge down so right hip is directly over right knee, left knee stacked over left ankle.
B Using legs, push back up to standing. Do 45 seconds, then switch legs.

Bulvanoski reminds you to be sure to use your legs to propel yourself up from the lunge so you really work the quads rather than relying too much on your arms to help you.

3. TRX Bicep Curl

A Face the midpoint, one handle in each hand, palms facing up, arms fully extended in front of you. Lean body back on a diagonal, keeping straight arms and straight legs still.
B Keeping core tight, bend at the elbows and curl hands towards shoulders. Lower back down.

“Keep your elbows in the same place the entire time—don’t let them flare out,” says Bulvanoski. “It makes for more of a challenge and will help to isolate the biceps.”

4. TRX Tricep Curl

A Face away from the midpoint, one handle in each hand, arms extended overhead, palms facing down and body tilted toward the floor on a diagonal. Without moving the rest of your body, bend elbows and bring hands towards forehead.
B Without moving elbow position, straighten arms again.

“Try not to let the TRX bands sway,” says Bulvanoski. “Only move your arms to really feel the work in those triceps.”

5. TRX Chest Press

A Face away from the midpoint, one handle in each hand, arms extended forward, walk your feet back until your in a high plank position, body in line from head to toe. Bend at the elbows and lower into a push-up, bringing the chest down to the same level as your hands.
B Push back up until arms are fully extended.

Again, it’s important to keep your core tight and body in a straight line. “This will ensure you’re isolating the chest, arms and back,” says Bulvanoski.

6. TRX Plank

Sit on the ground facing the midpoint and place both feet in the bottom loops of the TRX bands. Flip over so you’re facing away from the midpoint. Place your hands on the ground shoulder width apart, and using your arms and legs, push your body off the ground so you’re in an elevated plank, body in line from head to toe and hold.

“For an added challenge, lower down to your forearms, then back up to your hands while trying to keep your hips as still as possible,” says Bulvanoski. You’ll feel it in your abs!

7. TRX Atomic Pushup

A Start in elevated plank position. Keeping legs together, raise your hips, bringing knees towards your face.
B Return to plank position, perform a push-up, then repeat.

“This move works the entire body, with special emphasis on the abdominals,” says Bulvanoski.

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