Suspension Trainer Exercises - Ultimate Suspension Training Workout


The Suspension Trainer by Urban Strength is a complete suspension strap system designed to give you a total body workout just about anywhere. Build strength, balance, and flexibility all whilst burning unwanted fat. Simply anchor the straps to a secure spot and you are set to use your hands and feet in the ends to complete any of these great exercises.

By hanging or leaning to create resistance, your body will be put off-kilter, which forces your core muscles to work in order to regain balance. These exercises are designed to challenge the body by using two extremely accessible resources—body-weight and gravity. Grab your Urban Strength Suspension Trainer and let's get toned!

Upper Body Exercises

Chest Press

Targets: arms, chest

Difficulty level: beginner

Position yourself facing away from the anchor point of the Suspension Strap with your hands gripping the handles directly out in front, in line with the shoulders. The action is similar to that of a press-up, bend elbows and slowly lower the body until your hands are beside your ribs. Straighten arm and return to starting position.

Sets: 2

Reps: 10

Alligator

Targets: shoulders, back, obliques

Difficulty level: intermediate

Face the anchor point and slowly lean back until your body has formed a diagonal line with to the floor. Slowly raise your right arm and lower your left arm, your body should twist slightly to the right to work those obliques. Pause and return to starting position, before repeating on the other side.

Sets: 2

Reps: 10

Crunch

Targets: chest, shoulders, arms, abs

Difficulty level: intermediate

Settle in to plank position (facing away from anchor, arms straight and feet in cradles). Crunch knees forward towards your elbows and lift your hips. Pause and return to starting position.

Sets: 2

Reps: 10

Push Up

Targets: shoulders, chest, arms

Difficulty level: beginner

Start in plank position (facing away from anchor, arms straight and feet in cradles). Slowly bend your arms and lower your upper body, keeping your eyes focused on a spot just ahead of your fingertips. Return to starting position.

Sets: 2

Reps: 10

Inverted Row

Targets: biceps, lats

Difficulty level: beginner

Lie underneath your Suspension Trainer, bend your knees and reach your hands up to grip the handles, making sure your palms are facing each other. Pull your body a little off the ground, and then bend your arms in order to lift your torso up. Lower back down to starting position.

Sets: 2

Reps: 10

Inverted Row video

Tricep Press

Targets: triceps

Difficulty level: beginner

Kneel on the floor, facing the anchor. Grasp the handles with your palms facing each other and move them out in front of you. Slowly lower your body until your hands are in line with your ears. Return to starting position.

Sets: 2

Reps: 5

Bicep Curl

Targets: biceps

Difficulty level: intermediate

Face the anchor point of your Suspension Trainer and grasp the handles. Slowly lean back to a 45 degree angle and position your palms facing upwards. Bend your arms to pull yourself up until your hands are by your head. Slowly lower to starting position.

Sets: 2

Reps: 5

Chest Fly

Targets: arms, chest

Difficulty level: advanced

Grab the handles and position them in front of you as you face away from the anchor point. Slowly lean forward and lower your body so that it is at a 45 degree angle. Extend arms out to your side, forming a ‘T’ shape. Reverse the movement to return to the starting position.

Sets: 2

Reps: 5

Standing Fallout

Targets: chest, abs, shoulders

Difficulty level: intermediate

Grasp the handles in front of you with palms facing down and your body facing away from the anchor point. Slowly lean forward and engage you core muscles, raise your arms above your head as your whole body forms a straight line at 45 degrees. Reverse the movement slowly to return to the starting position.

Sets: 2

Reps: 5

Core Exercises

Hip Press

Targets: core, glutes

Difficulty level: beginner

Lie on the ground and place your heels in the cradles with your knees bent at 90 degrees. Lift your hips to the point where your hips form a straight line with your shoulders. Return to the starting position slowly.

Sets: 2

Reps: 10

Pendulum

Target: core, arms

Difficulty Level: intermediate

Position your body in the plank position (facing away from the anchor point, hands flat on the ground, shoulders in line above wrists). Your feet should be in the cradles. Slowly twist your body and swing your legs to one side. Return to the centre and repeat on the other side.

Sets: 1

Reps: one minute

Pike

Targets: shoulders, abs

Difficulty level: intermediate

Start in the plank position, engaging the abdominal muscles whilst hooking your feet in the foot cradles. Keep your arms and legs straight and lift your hips upwards to form an inverted ‘V’ shape. Lower back down to the starting position

Sets: 2

Reps: 10

Lower Body Exercises

Hamstring Curl

Targets: thighs, glutes, hips

Difficulty level: intermediate

Lie on your back with your feet resting in the cradles and your legs straight. Lift your body so that your hips are in line with your feet and shoulders. Bend your knees, pulling your heels towards you, then straighten out to the starting position.

Sets: 2

Reps: 10

Overhead Squat

Targets: thighs, glutes, hips

Difficulty level: beginner

Position your body so that you are facing the anchor point and your hands are resting in the loops above your head. Pull the Suspension Trainer tight so that there is some tension. With your hands still overheard, keep you feet shoulder-width apart and lower your body so that your knees form a 90 degree angle and your thighs are parallel to the ground. Pause and return to the starting position.

Sets: 2

Reps: 10

Lunge

Targets: legs, abs

Difficulty level: beginner

Face away from the Suspension Trainer anchor point and place one foot in both straps. The other leg should be positioned forward. Slowly lower into a lunge, keeping your front knee over your front foot, without losing balance. Return to starting position.

Sets: 2 (one each leg)

Reps: 10

Balance Lunge

Targets: legs

Difficulty level: intermediate

Grasp the handles with your palms facing each other at chest height, facing towards the anchor point. Lift one leg up in front so that the thigh is parallel to the ground. Push that leg back and lower the body until the grounded leg’s thigh is parallel to the ground. Push through the grounded leg to stand up and return to starting position.

Sets: 2 (one each leg)

Reps: 10

Lateral Lunge

Targets: glutes, hamstrings, quads, adductors

Difficulty level: beginner

Make sure your feet are shoulder-width apart whilst facing the anchor of your Suspension Trainer. Hold the handles in front of your waits with your elbows bent by your sides. Place one leg firmly in the ground and step the other to the side, bending as you land. Push off the foot and return to the starting position.

Sets: 2 (one each leg)

Reps: 10

Sprint Drive

Targets: quads, calves, glutes, outer thighs, hamstrings, lower back, abs

Difficulty level: intermediate/advanced

Grasp the handles of your Suspension Trainer in front of your chest, facing the anchor. As you lean forward, shift your weight to the balls of your feet and make sure the straps are taut. Raise one knee towards your chest until the thigh is parallel to the ground. Take a brief pause in this position before lowering the leg and repeating on the other side.

Sets: 1

Reps: 1 minute

Total Body Workout Exercises

Plank

Targets: arms, abs, glutes, legs

Difficulty level: beginner

Face away from the Suspension Trainer with palms flat on the floor, knees on the ground and feet in the straps. Keeping the shoulders over the hands, slowly lift up into press-up position. Squeeze core and glutes, and focus on keeping shoulders, hips, knees and ankles in line.

Sets: 2

Reps: 30 seconds

Side Plank

Target: arms, abs, glutes, obliques, quads, calves

Difficulty Level: beginner

Lie on your side and place your feet in the cradles, they should be positioned so that the toe of the rear foot is just touching the heel of the front foot. Raise your body up taking your weight on your forearm, keeping your shoulder in line with your elbow.

Sets: 2

Reps: 30 seconds

Squat and Fly

Targets: arms, chest, back, abs, thighs, glutes, calves

Difficulty level: intermediate

Stand with legs shoulder-width apart and the handles in front of you, facing the anchor point. Lower down to a squat position (thighs parallel to the floor). As you push upwards raise your arms out to form a ‘Y’ shape. Return to starting position and repeat.

Sets: 2

Reps: 10

Mountain Climber

Targets: abs, glutes, quads, hamstrings, shoulders, chest, and upper back

Difficulty level: intermediate

Place your feet into the cradles and position yourself in plank position. Bring one knee forward to your chest and then return it, bringing the other knee forward. Continue alternating and try to build up speed as you gain confidence.

Sets: 1

Reps: 1 minute

Squat and Row

Targets: glutes, hamstrings, quads, upper back

Difficulty level: intermediate

By combining two exercise into one you are able to work more muscles at once. Hold the handles of your Suspension Trainer in front of you with arms bent as you are facing the anchor point. Slowly lean backwards as you extend your arms and lower your body into a squat position. Return by pushing the body upwards and then bend elbows to pull the body forward.

Sets: 2

Reps: 10

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