Using a suspension trainer, these are some of the best and most simple exercises to add to your workout routine. It relies on your own body weight and can make you stronger in every way. These exercises were originally designed for people in the Navy, but has since become one of the most popular new exercise systems for the average individual. Here are the top exercises:

Pistol Progression Squat. Start with your feet shoulder-width apart. Place your palms in the handle so they are facing each other and stand back so your arms are extended but you’re not leaning back against the straps. Place your left foot 5 inches in front of you and lift your left heel. Displace your weight in your right foot, sit your hips back and squat down towards the ground. Keeping your back flat, squeeze your glutes and return to standing.

Alternating Side Lunge. Start with your feet shoulder-width apart. Place your palms in the handle so they are facing each other and stand back so your arms are extended but you’re not leaning back against the straps. While hinging your hips back, step laterally with your left foot until your left knee reaches 90 degrees. Keeping your back flat, squeeze your glutes and return to standing.

Straight-Legged Hip Hinge. Place your body underneath the anchor point of your strap. Place your palms on top of the handles so they are each facing down. Apply light pressure on the handles to engage the core. Hinge your hips forward, squeeze your glutes and extend your left foot directly behind you until your leg is almost parallel to the ground. You should feel a nice stretch in your hamstring. Return to starting position.

Chest Press. Start with your body facing away from the anchor point. Place your palms facing down in the handles. Extend your arms in front of you to shoulder height. Engage your core and squeeze your glutes to maintain a plank position. With control, bend your elbows until they reach 90 degrees. Return to starting position.

Biceps Curl. Start with your feet shoulder-width apart. Place your palms in the handle so they are facing upwards and stand back so your arms are extended. Curl your handles towards the crown of your head and keep your elbows pointed forward. While engaging your core and squeezing your glutes, extend your arms. Squeezing your biceps, curl your handles towards the crown of your head, back to starting position.