Are the dumbbells taken again? What you need is a suspension training system! With this one piece of equipment, you can work your entire body from head to toe using your bodyweight as resistance – and you needn’t even leave your house! Te llingly, the suspension training device was originally discovered by superfit Navy Seals who used it to perform dozens of exercises, from bodyweight rows to deep squats, while keeping fit overseas.
‘Suspension training provides a fantastic whole-body workout,’ explains Matt Gleed, TRX senior master trainer. ‘But it can also be used to focus on certain aspects of fitness or for specific sports.’ In fact, suspension training is well known for its versatility as a strengthening tool that can also improve balance, flexibility, core strength, power and endurance. ‘Suspension systems, like the TRX, are the perfect training tool because they’re not only great for building a strong core and improving cardio, but also provide a full-body strength workout,’ explains Gleed. ‘You have complete control over the intensity of your workout – so you can scale the workout to your ability – and it’s great for home training because it can be hung from the ceiling, over the back of a door or outside from a tree or strong fence.’ Whether you want to build strength, stamina or speed, there’s a workout for you. Read on to find out how.
YOU’LL NEED: a TRX suspension training system, or a similar suspension training device, and a sturdy point to hang it from.
ENDURANCE
‘Functional strength and mobility suspension exercises, which engage all muscle groups, will help you improve efficiency of movement, suffer less fatigue and create a strong base of fitness for endurance sports,’ says Gleed.
1. CRUNCH
Reps: 2 x 20
Adjust the strap to mid-calf height and kneel, facing away from the anchor with both feet in the foot cradles. Ensure your hands are under your shoulders. Lift both knees off the ground, raising your hips slightly and straightening your legs (A). Squeeze your core to bring your knees into your chest (B). Extend your feet back out and repeat.
2. CROSS-OVER LUNGE
Reps: 2 x 20 (each side)
Adjust the strap to a medium height and stand facing the anchor. Keep your elbows under your shoulders, and palms facing one another. Raise your right leg so it’s level with the anchor point (A). Lower your right leg and place it behind your left leg in a curtsy lunge position (B). Drive up through your left heel to return to the starting position. Complete all reps on your right leg, then switch sides.
3. SIDE PLANK
Reps: 2 x 30 seconds
Adjust the strap to mid-calf height and lie sideways-on to the anchor point. Place both feet in the foot cradles with your right leg forward and left elbow under your shoulder. Line up your right heel with your left toes and lift your hips off the ground. Hold that position for 30 seconds, then switch sides.
4. HAMSTRING RUNNER
Reps: 2 x 20
Adjust the strap to mid-calf height and sit facing the anchor. Place both feet in the cradles and lie down with your legs extended. Your feet should be directly below the anchor point. Drive your heels down into foot cradle, lift your hips off the ground and bring one knee up over your hips at 90° (pictured). Extend that knee out again and repeat on the other side. Continue alternating.
POWER
ʻBuilding power requires highintensity intervals with strong, focused movements. It’s not about the number of reps, but the quality of the explosive power in each movement that counts,ʼ says Gleed.
1. PIKE
Reps: 2 x 15 (each side)
Adjust the strap to mid-calf height and kneel, facing away from the anchor with both feet in the foot cradles. Align your hands under your shoulders. Lift your knees off the ground and go into a high plank position (A). Keeping your legs straight, raise your hips towards the ceiling (B). Return to the start and repeat.
2. POWER PULL
Reps: 2 x 15
Adjust the strap to a medium height and stand facing the anchor, with the TRX in single-hand mode. Hold onto the handle with your left hand and reach toward the anchor, following the main strap. Pull back your right arm into a high row, keeping your weight in your heels (A). Drop your right hand down and back, your eyes following your hand, rotating through your core and maintaining good body alignment (B). Return to the start, focusing on the rotational movement, and repeat.
3. SPRINTER STARTS
Reps: 2 x 15 (each side)
Adjust the strap to the top height and stand facing away from the anchor. Place the straps under your arms, bringing the handles to both sides of your chest and keeping your bodyweight on the handles. Walk back to a 45° angle, centre your left leg to the anchor point and drop your right leg down into a lunge (A). Drive your right leg forwards and up towards your chest, coming up onto the ball of your foot (B). Return to the start and do all the reps on that side, then swap sides.
4. LUNGE
Reps: 2 x 15 (each side)
Adjust the strap to mid-calf height and stand facing away from the anchor. Place your right foot through both handles. Drop into a lunge, pushing your right leg down and back while your left knee bends at a 90˚ angle, as shown. Rise to the start and repeat.
STRENGTH
ʻThink about the bodies of gymnasts or rock climbers. These sports use body weight as resistance, and it’s this training that creates strong and lean figures,ʼ says Gleed.
1. BICEPS CURL
Reps: 2 x 20
Adjust the strap to a medium height and stand facing the anchor. Lean back with arms straight and keep your palms facing up (A). Curl and pull your hands towards your temples, keeping your elbows high and aligned with your shoulders (B). Return to the start position and repeat.
2. TRICEPS PRESS
Reps: 2 x 20
Adjust the strap to a medium height and stand facing away from the anchor. Extend your arms at shoulder level with your palms facing down (A). Bear weight on the handles, bend your elbows and bring your head towards the handles, keeping body alignment and your elbows at shoulder height (B). Return to the start and repeat.
3. OBLIQUE CRUNCH
Reps: 2 x 20
Adjust the strap to mid-calf height and face away from the anchor with both feet in the foot cradles. Align your hands under your shoulders and lift your knees off the ground into a plank position (A). Maintain body alignment from head to toes and pull your knees up to one side, towards your elbow (B). Return back to plank position; repeat on the other side.
4. LOW ROW
Reps: 2 x 20
Adjust the strap to a medium height and stand facing the anchor. Lean back with your arms straight and palms facing down (A). Squeeze your shoulder blades together, keeping your elbows pulled into your sides and move your body up towards the anchor point (B). Return to the start position; repeat.
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