If you are looking to improve strength, ramp up fat loss, and ignite your core, suspension training is a kick ass way to compliment your weight training. This functional fitness phenomenon combines your bodyweight with the resistance of gravity to strengthen your stabilizers and improve mobility. The cool thing is, almost any exercise you can do with weight, you can do with suspension straps. Plus, there are so many variations of each exercise, the possibilities are practically endless, which means it suits almost every fitness level, and you’ll never get bored.
If you’re new to suspension training, it wouldn’t hurt to check out some how-to videos online or ask a pro to show you the ropes. Secondly, if you are mounting to a ceiling or door, make sure the straps are secure and safe; test your suspension system before you start your workout.
TRAINING TIPS
1. When it comes to strength training, it’s always smart to hit the bigger muscle groups and more demanding exercises first. For example, you would knock out your rowing exercises before your biceps exercises because you want your arms fresh for the multi-muscle movements.
2. Pairing upper and lower body exercises is a great way to improve calorie-burn and fat loss.
3. Vary your rest times depending on your goals. If you want to maintain strength, extend your rest time to 45-60 seconds. If you want more of a fat-loss workout, lower your rest to 15-30 seconds.
THE WORKOUT
Perform 3 sets of 12 reps of each exercise before moving to the next. To make the workout more challenging, record the time it took you to complete it and then try to beat your previous time in your next session, while maintaining quality reps and form on all exercises.
Set Up: Grasp the handles of the suspension straps with palms facing each other. Extend your arms and lean back as far as you can (the longer the straps, the more difficult the move).
Action: Bend at the elbows and pull your arms apart, squeezing your shoulder blades together to bring your chest up between your hands. Hold at the top of the movement then extend your arms to slowly lower back to the start position.
Action: Bend at the elbows and pull your arms apart, squeezing your shoulder blades together to bring your chest up between your hands. Hold at the top of the movement then extend your arms to slowly lower back to the start position.
Set Up: Place your heels in the handles of the suspension straps and lie back. Squeeze your glutes and lift your hips so you form a straight line with your body.
Action: Pull your heels in towards your body while contracting your glutes to press your hips towards the ceiling. Slowly lower back to the starting position.
Action: Pull your heels in towards your body while contracting your glutes to press your hips towards the ceiling. Slowly lower back to the starting position.
Set Up: Extend one leg behind you and place that foot in the handle of a suspension strap, laces down.
Action: Bend your front knee and lower into a lunge. Extend your leg to return to the starting position.
Action: Bend your front knee and lower into a lunge. Extend your leg to return to the starting position.
Set Up: Adjust the suspension straps so the handles are at waist-height. Hold the handles with an overhand grip. Lean forward so your weight is on your toes and extend your arms in front of you.
Action: Lower your upper body towards the floor until your elbows are at a 90-degree angle. Press into the handles and extend your arms to return to the starting position.
Action: Lower your upper body towards the floor until your elbows are at a 90-degree angle. Press into the handles and extend your arms to return to the starting position.
Set Up: Facing the suspension straps, grab the handles with an underhand grip and extend your arms, leaning back as far as you can.
Action: Bend your arms and squeeze your biceps to raise your body until your hands are in front of your shoulders. Slowly lower down to the starting position.
Action: Bend your arms and squeeze your biceps to raise your body until your hands are in front of your shoulders. Slowly lower down to the starting position.
Written by Rob King, CPT, Founder & CEO of Heavyweights Fitness | Photography Paul Buceta
Model Candice Keene | Makeup & Hair Alex Smith
