It sucks searching the internet for hours, looking for exercises and wokouts, I know…

Luckily, if your looking for TRX workouts and exercises – you’ve found your source. So before you do anything else, bookmark this page ASAP!

So, I’ve gathered 36 of the best suspension training exercises for you;

  • and added instructions,
  • Youtube links,
  • created 6 TRX workouts, -from beginner to advanced,
  • and organized it all in an easy to read post dedicated to TRX suspension training.

Ready? Ok, lets go!

A Quick Introduction To The Suspension Training System


If you’re not that familiar with the TRX suspension training system, read this short intro before continuing to the exercises and workouts:

Suspension Training can provide you with the tools that you need to get in short, intense workouts, inexpensively and in the comfort of your own home.

Now:

A suspension trainer consists of two straps that hang from an anchor point. Two carabiners attach the parts. With this deceptively simple piece of kit you can perform thousands of body weight exercises. The whole unit weights just two pounds and can be packed into a small bag to travel with you anywhere you need to go. The unit can be attached to virtually any solid fixed object and you can be operational with it in less than five seconds flat.

Suspension Training maximally engages the core on every single movement. It also works the body unilaterally, allowing you to develop strength, flexibility and coordination in each individual limb – using muscles of your body you did not know exists.

“The suspension trainer increases the demand for stability and balance compared to traditional exercise forms. A lot of people have weak stability in shoulders and hips. The suspension trainer addresses these issues and helps giving the body a healthier form”

Reference: 14 Suspension Training Pros And Cons You Should Know About

The suspension trainer is a revolutionary piece of body weight training equipment that you simply cannot afford to be without. If you do not want to buy one, you can actually make a pretty nice DIY TRX for 6 Dollars.

Ok, now you know what TRX training is all about. Lets look at some exercises!

RELATED:

36 Easy And Effective Suspension Training Exercises


Suspension Trainer Abdominal Exercises

The Suspended Plank

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor facing away from the suspension trainer anchor point.
  3. Resting on your elbows, loop your feet into the suspension handles.
  4. Straighten out your body so that is in a suspendefd position. Your only contact with the floor should be your elbows. Maintain a neutral spine and a tight core.
  5. Tuck in your pelvis by squeezing your glutes. Now hold this plank position for 20 seconds. Try to increase your time by 5 seconds every workout.

Watch How To Do The TRX Suspended Plank

The Suspended Side Plank

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor facing away from the suspension trainer anchor point.
  3. Loop your feet into the suspension handles and then position yourself on your side so that one leg is on top of the other and you are resting on one elbow directly under the shoulder. Lift the other arm into the air.
  4. Straighten out your body so that it is in a suspended side plank position. Lift the pelvis up to really work the side abdominals.
  5. Hold the position for 20 seconds and then repeat on the other side.

Watch How To Do The TRX Side Plank

Suspended Knee Tucks

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor facing away from the suspension trainer anchor point.
  3. Resting on your elbows (or hands to make it more challenging), loop your feet into the suspension handles.
  4. Straighten out your body into a suspended plank position.
  5. Maintaining a neutral spine, draw your feet up towards your elbows. Your glutes should rise into the air during the movement.
  6. Slowly straighten the legs back to the start position.

Watch How To Do TRX Knee Tucks

Suspended Pike

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor facing away from the suspension trainer anchor point.
  3. Resting on your hands with palms spread, loop your feet into the suspension handles.
  4. Straighten out your body into a suspended plank position.
  5. Keeping you legs straight, lift your glutes into the air. Your body will go into a “V” position.
  6. Bring your feet as close to your elbows as you can without bending your knees.
  7. Slowly return to the start position.

Watch How To Do TRX Pike/ Jack Knife

Suspended Ab Twists

  1. Adjust the suspension trainer to three quarter length.
  2. Lie on your back with your chest directly under the suspension trainer handles.
  3. Grab hold of the handles with an overhand grip and straighten out your legs, feet together.
  4. Lift your legs about 12 inches from the ground, keeping them straight. Flex your toes inward.
  5. Initiate from the hips to move your legs from side to side. Do not bend at the knees. Come down until your feet are a few inches from the floor and them reverse the direction of the movement. Try to keep your torso perfectly still throughout the movement.

Suspended Leg Raises

  1. Adjust the suspension trainer to three quarter length.
  2. Lie on your back with your chest directly under the suspension trainer handles.
  3. Grab hold of the handles with an overhand grip and straighten out your legs, feet together.
  4. Point your toes inward as you raise your straightened legs up as high as you can. Squeeze the glutes in the top position.
  5. Slowly lower back to the start position.

Watch How To Do TRX Leg Raises

Suspension Trainer Leg Exercises

suspension-training-leg-exercises

Suspended Step Back Lunge

  1. Adjust the suspension trainer to mid-length.
  2. Facing away from the suspension trainer anchor point, place one foot in a suspension handle.
  3. Step out into a deep lunge, so that your suspended leg drops down toward the floor.
  4. Keeping your front foot firmly planted, push back through the front thigh to return to an upright position.
  5. Slowly and smoothly continue this up and down motion to complete the required number of reps. Try to bring the suspended knee as close to the floor as you can with each lunge.

Suspended Jumping Lunges

  1. Adjust the suspension trainer to mid-length.
  2. Stand in front of the suspension trainer facing towards the anchor point. Grab the handles in an overhand grip.
  3. With feet shoulder width apart, place one foot in front of the other and drop the front knee into a lunge position.
  4. Jump up as you switch legs so that the opposite leg comes forward into the lunge position.
  5. Immediately as you land, jump into the next lunge, continuing until you have completed the required number of reps.

Watch How To Do TRX Jump Lunges

Suspended Single Leg Romanian Deadlift

  1. Adjust the suspension trainer to mid-length.
  2. Stand in front of the suspension trainer facing towards the anchor point. Grab the handles in an overhand grip.
  3. With feet shoulder width apart, lower the torso to the front as you push the trainer handles down in an arc. At the same time kick one leg out behind you , ensuring that the leg remains straight. Go slowly and feel for the stretch in your glutes and hamstrings as you raise your leg as high as possible.
  4. Return to start position.

Watch How To Do A Single Leg Deadlift With The TRX

Suspended Squat

  1. Adjust the suspension trainer to mid-length.
  2. Stand in front of the suspension trainer facing towards the anchor point. Grab the handles in an overhand grip.
  3. Maintaining some looseness in the straps, squat down until your thighs are parallel with the floor.
  4. While you maintain a neutral back, and looking directly ahead, push through the thighs to return to an upright position.
  5. When you begin to fail at higher rep levels, pull the handles to give yourself an assist.

Watch How To Do TRX- Squats

Suspended Rear Lunge

  1. Adjust the suspension trainer to mid-length.
  2. Stand in front of the suspension trainer facing towards the anchor point. Grab the handles in an overhand grip.
  3. With feet shoulder width apart, lift one knee and bend your foot behind you.
  4. Lower your raised foot behind you as you drop down into a lunge position. Keep the other foot firmly planted in position.
  5. Push from the front thigh to return to the start position.

Watch How To Do TRX Reverse Lunge

Suspended Side Lunges

  1. Adjust the suspension trainer to mid-length.
  2. Stand in front of the suspension trainer facing towards the anchor point. Grab the handles in an overhand grip.
  3. 3.With feet together, lunge to the right. Keep your left foot straight and allow your right knee to bend and dropping your glutes down. Maintain a tight core.
  4. Return to the start position, pushing through the thigh to drive the right knee high into the air.
  5. Reverse the motion to return to the start position.

Watch How To Do TRX Side Lunge

Suspension Trainer Chest Exercises

Suspended Flyes

  1. Adjust the suspension trainer to mid-length.
  2. Face away from the suspension trainer anchor point, grabbing the handles in an overhand grip. Your arms should be slightly bent with your hands together in front of your abs.
  3. Keeping a neutral spine (a straight line from the tailbone to the top of the head) and your core tight, lean into the movement, with your feet together and about 18 inches back from your hands.
  4. Stretch the arms out to the side until they are in line with your shoulders. Keep them slightly bent throughout the movement.
  5. Feel the contraction in the chest and then slowly, and with control, return to the start position.

Watch How To Do TRX Chest Flyes:

Suspended Push Up

  1. Adjust the suspension trainer to mid-length
  2. Face away from the suspension trainer anchor point, grabbing the handles in an overhand grip. Bring your hands together.
  3. Keeping a neutral spine (a straight line from the tailbone to the top of the head) and your core tight, lean into the movement, with your feet together and about 18 inches back from your hands.
  4. Bring your torso towards the floor as your hands spread apart. Come as deep into the movement as you can to feel a deep stretch in the pectorals.
  5. Keep the core extremely tight as you slowly return to the start position.
  6. To make the exercise more difficult, move your feet back further toward the anchor point/ lower the suspension trainer to hang just above the floor.

Watch How To Do Suspension Push-up And Progressions

Suspended Mountain Climber Push Up

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor in front of the trainer, facing away from the anchor point, and hook your feet into the handles.
  3. Assume a regular push up position, with hands at shoulder width and spine neutral.
  4. Perform a push up, endeavoring to touch your nose to the floor while keeping your core tight.
  5. Bring both knees in toward your elbows and back, again keeping the core as tight as possible.

Watch How To Do TRX Push Up Mountain Climber

Suspended Single Arm Chest Press

  1. Adjust the suspension trainer to mid-length.
  2. Face away from the suspension trainer anchor point, grabbing one of the handles in an overhand grip. Place your other hand on your hips.
  3. Keeping a neutral spine (a straight line from the tailbone to the top of the head) and your core tight, lean into the movement, with your feet together and about 18 inches back from your hands.
  4. Starting with your hand at shoulder level, press the handle to full extension, feeling for the peak contraction in your chest.
  5. Slowly return to the start position. Complete the required number of reps and repeat with the other side.

Suspended Assisted Incline Chest Press

  1. Adjust the suspension trainer to three quarter length.
  2. Position yourself on the floor in front of the trainer, facing toward the anchor point, and hook a foot into one of the handles.
  3. Walk backwards away from the anchor point to raise the leg that is connected to the handle about three feet into the air.
  4. Place your palms on the floor and lower into a push up position.
  5. Contract your chest as you push back to the start position. Use your non-elevated leg to assist with the movement.

Suspended Chest Hug

  1. Adjust the suspension trainer to mid-length.
  2. Face towards the suspension trainer anchor point, with a handle in each hand.
  3. With feet together lean back so that your arms are in an extended position.
  4. Contract the pectorals as you bring your arms across one another. Keep your arms locked in a straight position.
  5. When you cannot bring your arms across any further, hug them into towards your chest. Squeeze tightly.

Watch How To Do TRX Chest Hugs

Suspension Trainer Back Exercises

Suspended Overhead Back Extension

  1. Adjust the suspension trainer to mid-length.
  2. Facing the suspension trainer anchor point, with a handle in each hand (palms facing forward), create tension in the straps by walking away from the anchor point with arms fully extended above the head (shoulder width distance apart).
  3. Choose a foot position that will provide the adequate stability challenge (wider is less challenging).
  4. Maintaining a flat back and neutral spine (a straight line from the tailbone to the top of the head), flex the hips as you drop the hips back and down (ears stay in between the biceps at all times).
  5. Maintaining a flat back and neutral spine, extend at the hips as you return to the starting position.

Watch How To Do TRX Overhead Back Extension

Suspended Bodyweight Row

  1. Attach the suspension trainer to a ceiling mount and adjust the straps to mid length.
  2. Grab the handles with an overhand grip and position yourself so that your chest is directly below the straps, with your torso parallel to the floor and knees bent at a right angle. Your upper body should resemble a table top.
  3. Stretch down to fully extend your arms.
  4. Maintaining a neutral spine, initiate a pull from the inner back to row your self up towards the suspension trainer handles.
  5. Hold the peak contraction for a second and then slowly return to the start position.

Watch How To Do TRX Bodyweight Row

Suspended Bow And Arrow

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the suspension trainer anchor point with feet shoulder width apart, grabbing a handle with your left hand.
  3. Bend your knees to lower the body while you stretch out the left hand and open the chest by flailing your right arm out to the side and down.
  4. Initiate a lift from the legs as you swing your straightened right arm up towards the suspension trainer straps. You should feel the movement in your obliques as you swing down and your lats as you stretch up.

Watch How To Do The TRX bow and arrow

Suspended T-Pull

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an overhand grip. Lean back so that your body is on a 30 degree angle with the arms extended and handles together.
  3. Pull the handles apart to bring your body to an upright position. Make sure that your arms are locked and the movement is being initiated through the upper back.
  4. Hold the peak contraction for a second and then lower very slowly back to a 30-degree position.

Watch How To Do TRX T-Pull

Suspended Close Grip Row

  1. Adjust the suspension trainer to mid-length, looping one handle through the other to form a close grip handle position.
  2. Stand facing the anchor point and grab the handles in an overhand grip so that your palms are touching. Lean back so that your body is on a 30-degree angle with the arms extended and handles together.
  3. Initiating the movement from the upper back and keeping the elbows tucked in at the sides, row the body in towards the handles.

Watch How To Do TRX Close Grip Row

Suspension Pull Ups

  1. Attach the suspension trainer to a ceiling mount an adjust the straps to a short length.
  2. Sit directly beneath the suspension trainer and reach up to grab the handles with an overhand grip.
  3. Walk your feet out in front of you so they are angles at thirty degrees.
  4. Keeping your feet flat on the ground, pull from your scapulae to lift your body up to the level of the handles.
  5. Hold the contracted position for a second before slowly returning to the start position.

Watch How To Do The TRX Pull-up:

Suspended One Arm Row

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the suspension trainer anchor point with feet shoulder width apart, grabbing both handles with your left hand.
  3. Placing your right hand on your right hip, lean back so that your body is at a 30- degree angle.
  4. Row your body toward the handles, keeping your pulling elbow locked at your side and initiating the row from your scapula.
  5. Feel for a deep stretch in your upper back at the point of full contraction and then slowly return to the start position.
  6. Perform the required number of reps and them repeat with the other arm.

Watch How To Do TRX One Arm Rows

Suspension Trainer Arm Exercises

Suspended Bicep Curl

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an overhand grip with your arms bent and elbows high so that they are in line with your mid chest.
  3. Lean back to so that your body is at a 20-degree angle.
  4. With your palms facing your face, extend the arms out to drop the body down.
  5. Pull back so that your hands come towards your ears. Keep your elbows in throughout this motion.
  6. Feel the squeeze in your biceps in the contracted position before slowly returning to the start position.

Watch How To Do A TRX Bicep Curl

Suspended Triceps Pushdown

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an underhand grip. Bend your elbows so that your arms form a right angle at your sides.
  3. Keeping the elbows locked in at your sides, lean back to stretch out the straps.
  4. Perform a triceps extension by pushing your arm down to full extension. Forcefully contract the triceps in the bottom position before slowly returning to the start position.

Suspended Overhead Triceps Extension

  1. Adjust the suspension trainer to mid-length.
  2. Standing facing away from the suspension trainer anchor point, with your feet abut three feet in front of it.
  3. Grab the suspension trainer handles in an overhand grip and extend your arms out straight so that they are in line with your forehead.
  4. Stretch out the straps by leaning into the handles.
  5. Keeping your elbows in (imagine that there is a basketball between them), lower your forehead down to meet the handles.
  6. Use the power of your triceps to push back to the start position.

Watch How To Do TRX Tricep Extension

Suspended Concentration Curls

  1. Adjust the suspension trainer to mid-length.
  2. Stand side on to the suspension trainer and grab one handle only. Allow the other hand to hang loosely at your side.
  3. Stretch out the strap to place your body on an incline, with your arm at full extension.
  4. Curl your arm to bring your body up towards the handle. Hold the peak bicep contraction in the top position.
  5. Slowly return to the start position.
  6. Complete all the required reps and then repeat with the other arm.

Watch How To Do TRX Single Arm Biceps Curl

Suspended Biceps Clench

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an overhand grip.
  3. Lean back to extend your arms and stretch out the suspension straps.
  4. Bend your elbows to cross your arms over your chest as if you were hugging yourself.
  5. Forcefully contract the biceps in the final clench position.
  6. Slowly return to the start position.

Suspended Dips

  1. Adjust the suspension trainer to mid-length.
  2. Stand directly under the anchor point and grab both handles in an overhand grip. Using your triceps, press your body upwards off the floor into a full extension. This is starting position.
  3. While stabilizing your arms and torso, lean slightly forward and slowly “dip” down until triceps are parallel with flooring.
  4. Using your triceps and chest, powerfully push back upwards to the starting position.

Watch How To Do Suspended TRX dips

Suspension Trainer Shoulder Exercises

Suspended Clock Pull

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an overhand grip.
  3. Walk your feet in and lean back until your are at a 45-degree angle.
  4. Pull up to bring your right arm in to your chest while the left arm fully extends out to the side.
  5. Maintain a neutral spine, keeping your entire body in a straight line as you execute the movement.
  6. Slowly lower to the start position then do the same movement with the opposite arms.

Suspended Swimmer Pull

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles in an overhand grip.
  3. Push the handles to fully extend your arms at your sides, with the palms facing down.
  4. Take a step back, placing your left foot behind your right foot.
  5. Keeping your body in a line lower down into a plank position, where your body is at about a 20 degree angle. Your front foot should come of the floor slightly.
  6. Keeping your shoulders down, drive back up through the lats, to return to the start position.

Suspended Shoulder Push Ups

  1. Attach the suspension trainer to a ceiling mount and adjust the straps to a full length.
  2. Get into push up position in front of the suspension trainer, with your feet hooked through the handles. Place your hands palm down directly under your shoulders.
  3. Walk your hands backward to elevate your feet. The steeper the angle of the body, the more challenging the move will be.
  4. Maintaining a neutral spine, perform a push up. Be sure to keep your core tight.
  5. As you push up to the top position, perform a shoulder shrug to really engage the deltoids.

Watch How To Do TRX Handstand Push-ups For Shoulders

Suspended W Deltoid Raise

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles with an overhand grip.
  3. Position your bent arms alongside your elbows and lean back to straighten out the straps. Your body should be at a 30-degree angle.
  4. Rotate the wrists and bring your elbows towards the ceiling to raise your lower arms. Do not move the position of your upper arms. Also make sure that your elbows remain in a locked position throughout the movement.

Watch How To Do TRX W Deltoid Raises

Suspended Y Deltoid Raise

  1. Adjust the suspension trainer to mid-length.
  2. Stand facing the anchor point and grab the handles with an overhand grip.
  3. Extend your hands above your head while leaning back slightly to place tension on the suspension trainer. Spread your arms so that your body forms a ‘Y’ shape.
  4. With control bring the handles down in front to meet at chest level. Keep your arms locked in a straight position throughout the movement. Make sure, also, that your body is straight – do not rock from the hips.
  5. Slowly return to the start position, focusing on feeling the tension in the deltoids.

Watch How To Do TRX Y Deltoid Raises

Go From Beginner to Champ With 6 Killer TRX Workouts


Suspension Training Workouts

Now that you’ve got a repertoire of suspension exercises in your training arsenal, it’s time to put them together into a series of workouts.

Suspension training combines strength, balance and stability, meaning that you have the freedom to create workouts that are truly multi-functional. They will improve your body as a dynamic machine, allowing you to work it the way that it was designed; together.

Here’s the deal:

Most weight training workouts work your muscles in isolation. Suspension training doesn’t limit you in that way. Even when you are focusing on a target muscle, you will be working a range of other muscle groups at the same time. That all adds up to workouts that are more productive, more synergistic and more time efficient.

In this section, we will provide you with 6 separate workout programs to take you from rank beginner to seasoned trainer.

The first workout is a whole body intro workout that you should follow for the first 6 weeks of your suspension training life.

Then we’ll introduce you to a workout that combines suspension training with high intensity cardio to allow you to put your fat burn into hyper drive.

From there, we’ll give you three specialization routines focusing on the chest and arms, posterior chain and legs.

Our final workout will provide the ultimate suspension challenge. It’s about as hardcore as it gets.

Lets get started!

Workout #1: The Beginner’s Routine


Note: The Suspension Trainer allows you to adjust your level of resistance by adjusting the position of your body in relation to the straps. To make it easier simply bring your body more to an upright position. So, constantly monitor your exertion levels during the exercise and make adjustments accordingly.

For this workout you will do three sets of 15 repetitions on each exercise. You will do that in 3 exercise circuit fashion. This means that you will perform a set of 15 reps, then immediately go to the next exercise without any rest. Do the same thing for your third exercise.

Now, having completed three exercises in a row, rest for exactly 30 seconds before going through them again without any rest. Move briskly from one exercise to the next with minimal delay. You will perform three of these mini circuits to complete the workout.

Each mini circuit focuses on different key muscles as follows:

1st mini circuit = biceps / back / chests

2nd mini circuit = thighs / abdominals (lower)

3rd mini circuit = back / triceps / abdominals (upper)

The Workout:

  • Bicep Curl – 3 x 15 reps
  • Close Grip Row – 3 x 15 reps
  • Suspension Push Up – 3 x 15

Rest 30 seconds

  • Step Back Lunge – 3 x 15 reps
  • Squat – 3 x 15 reps
  • Knee Tucks – 3 x 15 reps

Rest 30 seconds

  • Bodyweight Row – 3 x 15 reps
  • Overhead Triceps Extension – 3 x15
  • Swimmer Pull – 3 x 15

Workout #2: Suspension HIIT

High Intensity Interval Training is all about keeping your heart rate up while you’re working out in order to burn those calories. Suspension training does this naturally.

Adding intervals will allow you to take the fat burn to the next level. Take breaks when you need, working at your own level.

The Workout:

Warm Up:

Face the suspension trainer anchor point holding the handles at waist level and with your feet shoulder width apart. Squat down to parallel the floor, as you rise up, lift your arms up above your head. Repeat this for 15 reps to get the blood flowing through your system. Focus on sitting low and reaching high.

Make sure that you keep your core tight throughout the entire session. You only get one set of most moves, so make it count!

  • Squat – 15 reps
  • Jump Squats – 15 reps (you just need mini jumps, making sure that you land soft)
  • Rowing – 15 reps
  • One Legged Squat (right side) – 15 reps ( make it plyometric by adding a small jump between each rep on the last 5 reps)
  • Rowing – 15 super slow reps to a 4 count
  • One Legged Squat (left side) -15 reps ( make it plyometric by adding a small jump between each rep on the last 5 reps)

Rest 30 seconds

  • Bicep Curls – 15 reps
  • Reverse Lunge – 15 reps (make it plyometric by adding a small jump between each rep on the last 5 reps – power up, land soft and land low)
  • Overhead Triceps Extension – 15 reps (keep your elbows in)
  • One legged lunge (right side) -15 reps (make it plyometric by adding a small jump between each rep on the last 5 reps – bring the knee up high on each rep to really engage the core)
  • Triceps Extension – 15 reps
  • One legged lunge (left side) – 15 reps (make it plyometric by adding a small jump between each rep on the last 5 reps – bring the knee up high on each rep to really engage the core)

Rest 30 seconds

Hop down on the floor, -or if your lucky, a comftable mat.

  • Suspened Side Plank – Hold for 30-45 seconds and change side
  • Knee Tucks – 15 reps
  • Leg Raises – 15 reps
  • Mountain Climber Push Ups – 15 reps

The last couple of exercises are free of the suspension trainer:

Bicycle Crunches

Execution method:

  1. Lie on your back with your hands by the sides of your head. Keep your legs out straight and slightly elevated.
  2. Bring one knee up as you bring the opposite elbow to touch that knee. Contract your abs tightly as you come up with an exhale.

Watch How To Do The Bicycle

Knee To Elbow

Execution method:

  1. Assume a plank position with hands directly under your shoulders.
  2. Drive one knee up to the opposite elbow. Exhale with the crunch, squeezing to get the knee as high as possible.

Watch

Leg Raise

Execution method:

  1. Lie on the floor with your hands at your sides and legs out straight.
  2. Lift your legs a few feet off the ground. Now drive your thighs up to your chest.
  3. In the top position, rotate your hips upward. Now lower to the ground, keeping your feet off the ground at all times.

Watch How To Do Straight Leg Raise

Workout #3: Chest and Triceps

After a couple of months of training experience with your suspension trainer, you’ll be ready to move onto body part split training.

Split workouts allow you to work in a more focused manner on the target muscle groups. You will be working each muscle group just once per week. You then have a day’s break before coming in to work another muscle group.

In this manner you complete three workouts per week. Typically people will work their Chest and Triceps on Monday, Back, Shoulders and Biceps and Tuesday and their Legs on Friday.

Now:

The pairing of bodyparts in these split workouts is very purposeful.

The reason that you pair chest and triceps is that the triceps are a synergistic muscle group that assists in all chest work. So, in working your chest you are already warming up and working the triceps. The same thing applies with back and biceps/ shoulders.

It is imperative, however, that you always work the larger of the muscle groups first. If you were to work your triceps before your chest, you would have exhausted the weak link in the chest workout. As a result, the chest would not receive maximum stimulation before the triceps gave out.

You will be performing 5 moves back to back with absolutely no rest between them. That will make one giant set. You then have exactly one minute to recover before doing it again. You will complete 5 giant sets in this manner.

The Workout

  • Suspension Flyes – 12 reps
  • Chest Hug – 12 reps
  • Assisted Incline Chest Press – 12 reps
  • Overhead Triceps Extension – 12 reps
  • Clench – 12 reps

Once you have completed 5 giant sets you complete your chest workout with the following two body weight moves. Remember that you are only working your chest and triceps once per week, so you must give it everything that you have got.

Wide Grip Crucifix Push Up

Execution method:

  1. Lie face down on the floor, with your arms spread out at your sides and your feet together.
  2. Exhale as you push up as high as you can. Be sure to press evenly with both arms. Ensure that your arms are straight out from your shoulders and that your core is tight.
  3. Lower back down – you will only be moving about 6-8 inches.

Watch How To Do The Crucifix Push Up

Unlevel Push Up

Execution method:

  1. Assume the regular start position of a push up, but with one hand on inverted plastic bowl or similar item.
  2. Perform a normal push up, feeling for a deep stretch in the elevated arm. Exhale as you push out of the push up and keep your core tight.
  3. Repeat with the other side.

Watch How To Do The Uneven Push-Up

Workout #4: The Posterior Chain Workout

Your posterior chain runs from your ankles right through to your neck. For the vast majority of people the posterior chain is their body’s weak link.

The fact is:

Our modern lifestyle has many of us sitting at a desk, hunched over a computer or lying around far too much. The result is that our glutes are too weak, our lower back is injury prone and our hamstrings are unmatched with our thighs.

“We can only see our posterior chain by looking in the mirror, but that doesn’t mean we should neglect this set of muscles as they have numerous important roles”

Reference: hometraininghero.com – Posterior Muscles Of The Back – What Are The Posterior Chain?

This workout will help to correct those situations, while providing you with the strength and power you need to perform more optimally in your everyday tasks.

Here’s what you will do:

This workout provides 3 mini circuits of 5 exercises. Each circuit ends with a non suspension exercise that you are to complete until failure (keep going until you cannot do another rep). Do the five exercises with no rest between them. Then rest for exactly one minute before moving to the next mini circuit.

You’ll only be doing one set of each exercise, so give it your very best effort!

The Workout

Mini Circuit One

  • Suspension Pull Ups – 12 reps
  • Bow and Arrow – 12 reps
  • Single Leg Romainian Deadlift – (right leg) 12 reps
  • Pike – 12 reps
  • Calf Raise Jumps – until failure

Execution method:

  1. Stand with feet about waist width apart.
  2. Press up with your calves with a little hop. Land softly, absorbing into the movement. Keep your knees slightly bent.

Mini Circuit Two

  • Rear Lunge – 12 reps each leg
  • Bodyweight Row – 12 reps
  • Single Leg Romainian Deadlift – (left leg) 12 reps
  • Clock Pull – 12 reps
  • Double Leg Extensions – until failure

Execution method:

  1. With feet shoulder width apart, bend over to place your palms on the floor in front of you.
  2. Bend your knees to bring your forehead to the ground. Keep your core tight.
  3. Exhale as you push the quads back strongly to lift the hips up high. Lower back down and repeat.

Mini Circuit Three

  • T Pull – 12 reps
  • One Arm Row – 12 reps each arm
  • Swimmer Pull – 12 reps
  • Y Deltoid Raise – 12 reps
  • Hamstring Curl – until failure

Execution method:

  1. Lie on the floor on your back with a cloth or tool under your heels. You arms should be by your sides.
  2. Extend your heels all the way out, lifting your glutes off the ground.
  3. Squeeze to draw your heels up towards your glutes, then push them back out. Contract the hamstrings tightly as your bring the heels in.

Workout #5: Legs

The suspension trainer allows you to get a very intense leg workout done without putting strain on your lower back or your knees, which is often the case when using other forms of resistance.

The legs comprise the quadriceps, hanstrings, glutes and calves and this workout hits all of them.

As with the last workout it consists of a series of mini circuits which are performed without rest, the last of which is a suspension free bodyweight movement.

The Workout

Mini Circuit One

  • Squats – 20 reps
  • Side Lunges – (right side) 15 reps
  • Leg raises – 15 reps
  • Side Lunges – (left side) 15 reps
  • Lateral Jumps – 15 reps

Execution method:

  1. Stand with feet a little wider than shoulder width apart. Crouch down in readiness to jump.
  2. Jump up and land over to one side. Go as high as you can, landing softly. Keep a tight core and good form. Exhale as you jump.

Mini Circuit Two

  • Step Back Lunge – 10 reps each leg
  • Single Leg Romanian Deadlift – 10 reps each leg
  • Jumping Lunges – 15 reps
  • Lunge Kick – 10 reps each leg

Execution method:

  1. Assume a bottom lunge position, rear knee just off the ground.
  2. Come up out of the lunge, kicking the leg directly in front of you as high as possible.
  3. Return to the start position and repeat.

Workout #6: Ultimate Challenge: 40/40

The 40/40 Challenge is a challenge workout put out by TRX, the inventor of suspension training.

It involves just two exercises:

  • The Atomic Push Up

Execution method:

  1. Place your feet in the suspension strap handles and straighten out your body so that you form a straight line with your palms on the floor under the shoulder.
  2. Bring the knees in toward the chest and then back to full extension.
  3. Perform a push up.

Watch How To Do The TRX Atomic Push-Up

  • Lat Pulls

Execution method:

  1. Shorten the straps from the last exercise (the length of the straps will determine the intensity of the exercise).
  2. Stand facing the anchor point with feet together. Grab the handles in an overhand grip and angle your body to suit your desired intensity level. Ideally, your body should be at a 30 degree angle to the floor.
  3. From a fully extended arm position row your body up toward the handles.

Watch How To Do TRX Lat Pulls/ Suspended Row

Your goal with this workout is simply to perform 40 reps of each exercise. You are allowed a 60 second rest between the exercises. If you can achieve 40 reps in a row of each of these moves with just a minute’s rest between them, then you know that you have made solid progress with your suspension training routine.

Final Words – Suspension Training Workouts Work!


Suspension training offers you the freedom to combine in excess of 300(!) exercises into an infinite array of workout programs to suit your every need.

And if that’s not enough:

The suspension trainer even allows you to simulate sports specific movements in order to train for the golf course or the basketball court.

The workouts provided here will give you more than 6 months worth of training. That’s based on following a workout for six weeks. You don’t want to continue a program for more than six weeks because your body will become too accommodated to the movements and stop responding.

At the end of each six week program, allow your body a complete week’s break from suspension training. Then begin a six week course on the next of the 5 programs. Once you’ve reached week 6 on the leg training program, put yourself on the 40/40 challenge.

You’ll then be ready to design your own suspension training routines.

While putting together a TRX workout plan for yourself, keep these points in mind:

  • Work your major muscle groups first
  • Don’t neglect any body parts
  • Emphasize strengthening the posterior chain, including the glutes and hamstrings
  • Keep your rest periods to between 30 seconds and one minute
  • Don’t neglect your exercise form

PS: If your new to suspension training, be sure to check out this article: Suspension Training Beginner Errors – The 13 Most Common Mistakes

Now, stop reading and get your body working!

Wait, I forgot one thing… Please leave a comment before leaving 🙂

Other Helpful Resources


hometraininghero.com – 8 Motivating Suspension Training Quotes
hometraininghero.com – Weight Lifting VS Suspension Training – The Showdown
TRXtraining.comTRX EXERCISES & TRX WORKOUTS

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