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Take Your Workouts to New Heights With Suspension Training

August 28, 2015
by Ankur Garg
Take Your Workouts to New Heights With Suspension Training

When I first learned about suspension training, my mind was blown! There are so many different exercises that you can do, and at so many different intensity levels. The thing I love most about suspension training is that it can be appropriate for anybody! From somebody rehabbing a recent knee replacement surgery, all the way to professional athletes looking to cross train and switch up their routine a little.

A lot of people refer to suspension training as TRX training. However TRX is just the well known brand of suspension trainer. I have access to a TRX at work, and I absolutely love it. It’s a great, high-quality suspension trainer. However, it also comes with a nice price tag. There are plenty of inexpensive suspension trainers on the market, just make sure you do your research and find one that is high-quality and safe. I love my Woss Trainer.

Suspension training allows you to do a total body workout, using just your own body weight, and the creative use of angles, as resistance. What’s really nice about suspension training is that if you get tired half way through your set, instead of switching out for lighter dumbbells, you just change up your feet positioning and the angle of your body! I’ll explain this a little more below.

Suspension training has so many benefits. In every exercise that you do, core stability places a huge role. Since the straps move around, it forces you to engage your core to stabilize the body and prevent you from falling over. Suspension training can also be done almost anywhere. All you need are the straps themselves and a very sturdy anchor point. You can purchase wall mounts to hang your ropes indoors, but I like to take mine outside and use a sturdy tree branch, or even attach them to the monkey bars at a park! You can also purchase door anchors to secure your straps onto a sturdy door (I recommend a storm door, and locking it just to ensure your safety!).

Here is a total body suspension training workout that includes some of my favorite exercises! Try doing each exercise for 3 sets of 12-15 repetitions for a complete workout!

1) Squat Jumps

 

Starting position

Starting position

 

 

 

 

 

 

 

 

Suspension Training - Squat Jump

 

 

 

 

 

 

 

If this is too difficult, or you have any knee injuries, skip the hop and just do a regular squat

If this is too difficult, or you have any knee injuries, skip the hop and just do a regular squat

 

 

 

 

 

 

 

 

 

2) Rows

Suspension Training - Rows

 

 

 

 

 

 

 

Suspension Training - Rows

 

 

 

 

 

 

 

3) Chest press

Suspension Training - Chest Press

 

 

 

 

 

 

 

Suspension Training - Chest Press

 

 

 

 

 

 

 

4) Single-leg squats

Suspension Training - Single Leg Squat

 

 

 

 

 

 

 

Suspension Training - Single Leg Squat

 

 

 

 

 

 

 

5) Tricep Extensions

Suspension Training - Tricep Extension

 

 

 

 

 

 

 

 

Suspension Training - Tricep Extension

 

 

 

 

 

 

 

6) Bicep Curls

Suspension Training - Bicep Curl

 

 

 

 

 

 

 

Suspension Training - Bicep Curls

 

 

 

 

 

 

 

7) Plank Pikes

Suspension Training - Pike Plank

 

 

 

 

 

 

 

**If this is too difficult, start out by just holding plank with your feet in the handles

**If this is too difficult, start out by just holding plank with your feet in the handles

 

 

 

 

 

 

 

 

There you have it! Add suspension training into your routine for a little variety and a challenge! In any exercise, just decrease the angle between the ground and your body to make an exercise harder. For example, in the rows pictured above, just walk your feet forward to make the exercise harder, or walk your feet back to make it easier. And remember, always keep your core engaged!

The post Take Your Workouts to New Heights With Suspension Training appeared first on About Time.

August 28, 2015
by Ankur Garg

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