How to supercharge your workouts through suspension training
Are you getting tired of your usual workouts?
Do you feel like you are not getting any gains from your normal routine?
If you’re looking for more challenge to your fitness regimen, suspension training may be the answer to your needs!
Before starting any new exercise programs, consult with a certified fitness trainer first. In doing so, you’ll get the maximum benefits and avoid the risk of injury.
What is suspension training?
Suspension training makes use of straps that are suspended on poles or bars. It is also called TRX training because of the brand of the equipment that is used for suspension training. Suspension training targets the core develops physical strength and endurance and improves balance, flexibility, and joint stability (1).
The suspension training method makes use of ropes and was developed by a former US Navy Seal as a form of resistance training with the use of bodyweight and gravity (2). Its intensity is patterned from the US Navy’s grueling training and ensures a total body workout that quickly burns fat and builds muscle.
Benefits of suspension training
Why do you need to try suspension training? Well, if you’re already bored with your routine, this is for you. The challenging moves will indeed burn fat fast and tone those muscles. Other benefits of suspension training are:
- Develops muscular endurance
- Promotes balance and coordination
- Improves physical strength
- Adds difficulty to regular exercises, providing better gains
- You can progress to the next level of difficulty and get faster results.
Supercharge your workouts
What’s perfect about suspension training is that you don’t need expensive equipment. You just need some high-quality TRX straps and a sturdy pole or structure to attach the straps to. You don’t even need to learn new exercises – you can supercharge your squats, planks, stretches, and presses with suspension training straps.
Make sure that you find a certified suspension trainer to help you out with the routines. The key to this training is to focus on the strength of your core. Here are some exercise routines that will help you supercharge your workout moves:
NOTE: Perform 10 to 12 reps of each move.
Suspension Squats – Squats targets the glutes, thighs, and butt.
- Position the suspension straps at mid length.
- Facing the anchor, grab the handles at chest height, your elbows slightly bent. Your feet should be a shoulder width apart.
- Lower your body into a squat; straighten your arms a bit as you squat.
Low Row – This exercise targets the arms, shoulders, abs, and back. Works great in losing back fat!
- Position the straps at mid length.
- Stand straight with your feet at shoulder width apart.
- Grab each of the handles positioning them at chest level.
- Lean back and straighten your arms. Keep your back straight, and your core tightened.
- Bend your elbows and bring the handles towards your chest to complete one rep.
Suspension Lunges – This exercise works up the legs, glutes, butt, and core.
- With the straps set at mid length, grab hold of the handles and face the anchor.
- Stand straight with your feet a hip width apart.
- Step back with your right foot and perform a lunge. Your knee should barely touch the floor.
- Go back to starting position but this time lift your right knee up at hip level. This completes one rep.
- Perform 10 reps on each leg.
Chest Press Suspension – This exercise targets the chest or pectoral muscles, arms, and shoulders.
- Set the straps at full length to the anchor.
- With your back to the anchor, grab the handles in each hand.
- Start with a standing position with your feet a shoulder width apart.
- Step back and carry your weight on your toes as you lean forward and bend your elbows. The move is similar to doing a push-up.
- As you lean forward, the handles should barely graze your chest, and your back should be straight. Don’t forget to engage your core.
Suspension Planks – The twist to these planks add difficulty but ensure quick fat burning. Targets the core, arms, and glutes.
- Connect the straps at full length to a sturdy anchor.
- Position yourself into a plank and hook your feet into the handles.
- Straighten your back and hold the position for about 10 seconds.
- Bend your knees and lower them to the floor and hold for 5 seconds.
Hamstring Curl Suspension – This exercise targets the core, glutes, and legs.
- Set the straps at full length and lay down on the floor.
- Hook your heels to the anchor and lift your hips up. Engage your core and keep your back straight. Your palms should be flat on the floor.
- Pull your knees to your chest and tighten your abdominal muscles.
Pike – This workout targets the arms, legs, and core.
- Set the straps at full length. Hook your feet on the handles and position yourself with a high plank.
- Keeping your legs straight, raise your hips until you form an inverted V with your body.
Suspension training provides many benefits for fitness enthusiasts and even athletes. As mentioned above, suspension training works great in developing endurance and physical strength by engaging the core. In fact, suspension training is even recommended for people with arthritis because it helps leverage your body with the use of straps.
Suspension training is not even difficult. As you notice from the exercises above, they are still the same exercises. The only difference is the added challenge due to the use of suspension straps. You perform the same movements that are more advanced and get faster and better results.
So, if you haven’t tried suspension training and you’re bored of your routine, why not start now? You may just need variety to your exercises to spice up your sessions and get better gains.