Introduction: Adjustable TRX-style Suspension Work Out System - Less Than $20
I have been working out a fair amount in my garage but was having a hard time working out my back. I was inspired by this instructable as well as the TRX website. The TRX suspension system is very versatile and can be used for a wide range of exercises, but is really expensive. The other instructable is a great start, but I wanted something that would be a little more versatile. By making it adjustable, the handles can be used for a wide variety of workouts at varying difficulties. I often use them for rows (as pictured), pull ups, very difficult push-ups, and chest flys.
Step 1: The Materials
The parts needed to make this are as follows:
2 - eye-bolts (I used 5/16" x 4")
2 - 1" x 6' locking tie-downs. I picked up these ones at my local Harbor Freight for $7.99. They are plenty strong and have worked well.
2 - 5' lengths of nylon rope. I was surprised i needed this much for each handle, but it's a nice length. Make sure the cord or rope is rated to hold your weight. This can be purchased by the foot at home improvement stores or good outdoor stores. (REI, etc.)
2 - Handles. I sacrificed an old resistance band. PVC would probably work, but make sure the edges are rounded so they don't cut the cord.
Step 2: Assemble and Hang the Straps
From here, it is pretty straight forward. Find a good anchor location. Make sure you sink the eye-bolts in to ceiling joists/studs. Drill pilot holes and then screw in the eye bolts.
Run the rope through the handles/pipe and tie a knot with a loop, trying to keep the same length for each handle.
Hook the straps on to the eye bolts. Keeping the latch at the top allows you to keep the excess tie-down out of the way.
Hang the handles on the other end and you're ready to go.
Step 3: Adjust the Lengths and Start Working Out.
The only somewhat difficult part is getting the lengths to match. If they are off by even a half-inch, it is noticeable and must be adjusted.
I put the handles all the way up for pull ups, all the way down for push ups (which work your core as well), and varying heights for rows and chest flys. You can find numerous work outs online.