Nothing ever changes by standing still. You won’t get stronger by sitting in a chair. You won’t run faster by lounging on your sofa. Movement, in its variety of forms is the not-so-secret ingredient to fitness success.

There are seven movements that form the basis of every type of strength exercise: push, pull, plank, hinge, lunge, squat, and rotate. Whether you increase the intensity of those movements with extra resistance, (like ketter or exercise bands), or you keep them simple, every form of exercise can be reduced to those functional elements. With the exception of the pull, those movements can be executed using just your bodyweight. But—with your suspension trainning—you can regress or progress those seven movements to work for novices and elite athletes alike.

Below, we’re outlining seven simply ways you can incorporate your workout straps into the seven basic movements.

PUSH

Make sure your straps are adjusted to fully-lengthened. Holding the Suspension Trainer handles in front of you, brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are aligned. Push back to start.

SQUAT

With your straps at mid length, stack your elbows under shoulders, with feet hip width apart. Lower hips down and back, weight in heels. Drive through your heels, squeeze your glutes and lift your chest.

ROTATE

Adjust your Suspension Trainer to single handle mode, stand facing the anchor point, and ground your feet solidly in the direction you plan to rotate. Grasp the grip with palms facing each other, and keep your arms and legs straight. As you pull through the rotation with straight arms, your body will turn to face sideways to the anchor. Resist with your core and straight arms as you return to your starting position, facing the anchor point.

The suspension bands makes movement accessible for every fitness level. Now that you’ve seen how to incorporate the seven basic movements into your exercises, Let’s become a best suspension trainer.