Sometimes I play hide and seek in big department stores. As in, the things I need on my list are hiding from me while I look up and down every single aisle in the store, sometimes more than once. I might as well use those errands to get my 10,000 steps.
But finally, finally, I was able to leave the parking lot of Home Depot successful carrying a PCV pipe, carabineers, lashing straps, rope, and duct tape. And that night, I made my very on suspension trainer system…for $25.
If you’re not familiar with the term suspension trainer, then let me explain. These suckers allow you to work nearly every muscle in your body using your own body weight. They’re easy to adjust, both in terms of difficulty and different types of exercise. According the the TRX website, they develop “strength, balance, flexibility and core stability simultaneously.”
Unfortunately, most suspension trainers that you see in stores cost somewhere between $150-$200 dollars. So if you’ve got a few minutes, why not just make your own? This idea came from Make Your Own Suspension Trainer on YouTube, so check the video out for more instruction.
- 1 (2 ft) PVC pipe with ¾ inch in diameter (or whatever diameter you can grip well)
- 3 lashing straps
- 1 carabineer (just make sure it can support your body weight)
- Duct tape
- Rope (diameter just needs to be small enough to fit with lashing strap through the PVC pipe
- Hack saw
- A pair of socks
- Saw your PVC pipe into about 6 inch pieces. These will be your handles. I used my pipe to make four handles because I was making two trainers at once.
- Cut small strips of duct tape to cover the ends of your handles. Then tape around the handles themselves.
- Next, take your lashing straps and feed the ends through the buckle to make a loop on each strap.
- In order to attach the handles, separate two lashing straps from the three. On one lashing strap, feed the tube onto the end of the lashing strap opposite the loop. Take the end and tie a bowline knot in order to make a smaller loop for the handle. Repeat on other lashing strap. Watch How to Tie the Most Useful Knot in the World (Bowline) for a step-by-step.
- Next, feed the rope through the tube of the handle and tie another bowline knot, cutting off the excess. Make sure to make these big enough to stick your feet through. Repeat on other side. If using nylon rope, you can burn the ends of the rope and the knot itself so that it melts and becomes more secure.
- Taking your carabineer, feed all three of the loops through it. The two straps with the handles will face more towards the ground, while the other strap is what you use to suspend it in the air.
- To make an over the door anchor, take your socks and put one inside of the other. Make sure it isn’t bunched up inside. Then take the ends of the socks and fold them over until you get to the toe. Cut off the toes, which should leave you with a tube. This, if you choose to use it, is fed through the loop of the top strap. Then you can put the sock anchor over a door and close it to hand up your suspension trainer. Find a door that opens away from you, or else use caution that the door doesn’t open when you put weight on the trainer. Or just watch this video: TUTORIAL: Homemade TRX Door Anchor.
Note: you may have noticed the black “padding” I added to the rope. Using the same method as the door anchor, I fed the socks through the rope before tying the knot. Since the rope part is mainly for your feet, I just did this for some added comfort. It works the same without it, so this part is personal preference for you.
You may be wondering how to actually use this. But don’t worry, I’ll be posting some workouts soon. Be sure and let me know how you like it!