The first suspension trainer I ever used was a Lifeline Jungle gym (featured below). It was hanging from a squat rack at the studio where I trained clients from 2003-2012 and hardly anybody used this piece of gear. Even as an early adopter of all new fitness stuff it took about another 4 years for me to really get into advanced suspension training.  

But once I splurged on my own suspension trainers featured in the video here I just could not get enough and I’ve used it regularly in many of my workouts, with clients and in youtube videos as well as social media posts.  The great thing about the suspension trainer it can target all 9 fitness components in one workout.

It also forces you to focus on what your core is doing every minute because if you fail to engage the core even a basic incline bodyweight row can land you on the ground hard. Here’s a quick routine that will have you training like the pros in no time!  There’s just one tiny catch…

You need to leave your ego at the door when you train with straps because all the weights and cardio and machines and basic yoga and pilates have not prepared you for suspension training.  If you’re up for this challenge just follow along in the video.  Full instructions for this are also listed below including Beginner and Intermediate options.  Be sure to work at your level.  

Advanced Suspension Trainer Workout

1. Power pull to single leg twist

2. Deep lunge twist to swinging splits 

3. Single leg squat to side kick to curtsey to side kick

4. Deep squat jump to row with calf raise

5. Boat pose to reverse plank

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Suspension Training Intermediate Circuit

1. Lunge balance with arm variations

2. Power pull to calf raise

3. Deep squat to row

4. Alternating curtsey lunge to side knee raise

5. Straight leg bridge to leg curl

Suspension Trainer Beginner Exercises

1. Curtsey lunge balance

2. Single arm torso rotation to partial power pull

3. Squat row to calf raise

4. Bent leg bridge with leg extension at the top

5. Single leg squat with 3 sec. hold