Using Suspension Straps is a great way to get a unique workout in, whether you are home or on the road! Do each exercise until you become fatigues, then take a break and move to the next exercise!
Cardio - Walking
10 min
Suspension Planks
3 sets
60 secs
TRX Suspension Strap Standing Ab Rollout
3 sets
15 reps
TRX Suspension Strap Mountain Climbers
3 sets
40 reps
TRX Suspension Strap Rows
3 sets
90 secs
Suspension Single Leg Squats
3 sets
90 secs
TRX Suspension Straps Chest Press
3 sets
90 secs
Suspension Reverse Lunges
3 sets
90 secs
TRX Pull Ups
3 sets
90 secs
TRX Suspension Straps Tricep Extensions
3 sets
90 secs
TRX Suspension Strap Bicep Curls
3 sets
90 secs
Suspension Strap Workout- Time Based!
54 min
·
11 exercises
Using Suspension Straps is a great way to get a unique workout in, whether you are home or on the road! Do each exercise until you become fatigues, then take a break and move to the next exercise!
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After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Carefully place your feet into individual TRX straps. Face forward and place your hands on the ground below your shoulders. Brace your core as you drive your hips up into a push-up position.
Begin the exercise by moving your right knee forward then fully extend it back. Now bring the left knee forward and fully back.
Continue this back and forth pattern of movement while keeping the upper body stationary and the hips elevated.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Obliques
Secondary:
Abs
Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
Contract the core and return the leg to the starting position.
Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
Lean back, letting the straps hold your weight. Your arms should be straight.
Pull yourself up with your back, maintaining a tight core.
Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
Set the bar to your waist height.
Lie on your back under the bar.
Reach up and grip the bar with an overhand grip with both hands.
Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion.
Repeat.
For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.
Set the handles so that they hang at about chest height.
Take grip of the handles and use them as balance as you lift one leg off the ground.
With your grounded leg, bend at the knee and allow your body to lower itself steadily downwards, keep your elevated leg straight out in front as you do so.
Once the grounded leg is at its full bend, drive your foot into the floor and use your glutes to push your body back upwards. You shouldn’t pull on the TRX, only use it for stability.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor.
Hold for a count of one.
Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
Repeat.
Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Secure a TRX band on a door frame or other stable surface. Make sure that the band is overhead.
Holding the handles of the TRX band, walk forward until the slack tightens. Brace your core and stand with feet shoulder-width apart. Now lean forward on the bands until the bands are supporting your weight.
Maintaining a flat back and tight core throughout, lower yourself down between the bands until your elbows are at a 90 degree angle. Push yourself back up to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Take hold of the TRX handles in each hand, ensuring that they hang at about the same level as your waist.
With your feet slightly wider than shoulder width apart, take a medium stride back with your left leg and place it on the ground.
Lower your body towards the ground by bending your right leg at the knee. Your lowest point should be when your left knee just grazes the ground.
Drive your body back upwards using your right leg and simultaneously bring your left foot back to the starting position.
Repeat this same movement with your right leg.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Set the height of the straps so that you can sit beneath them and only just reach the handles with outstretched arms
Take grip of the handles and use your back and arms to pull your body upwards. Aim to get your upper chest to the same level as the handles.
Hold the top position for a second, and then lower your body, steadily, back down to the starting position.
Be sure not to use your legs to aide the pull up.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
Set the bar to your waist height.
Lie on your back under the bar.
Reach up and grip the bar with an overhand grip with both hands.
Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion.
Repeat.
For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.
