Gym equipment probably comes to mind when you think of sculpted muscles. But what if you could do it all with one tool? This is where suspension training comes in.
Suspension training is a popular fitness craze that involves straps anchored to a wall. These straps let you move your body in a number of ways, giving you a total body workout. You build resistance, thanks to gravity and your own body weight.
In addition to this, each workout stabilizes your core. Suspension training is an amazing workout for both men and women, and suspensions can be installed even at home.
Curious? Start off with these 6 total body suspension workouts.
6 Total Body Suspension Workouts
1. Plank
- Start by kneeling down on a mat with your feet in the handles.
- Place your palms on the mat shoulder width apart.
- Extend your body as if you were doing a push up, stretching your hands below your shoulders; your body should stay straight.
- Hold for 10 seconds.
- As you get stronger, add intervals of 5 seconds.
- Drop your knees down to complete one rep.
Reps: 5
2. Downward Facing Dog
The downward facing dog position isn’t just for yoga. It can also be used in a total body workout!
- Begin in the plank position.
- Move your hip upward, creating a “V” shape with your body. Don’t let your feet drift; instead, use your abs and thighs to keep the “V” strong and tight.
- Hold for 10 seconds. Don’t forget to breathe!
- Slowly return to the plank position to finish one rep.
Reps: 10
3. Split
A suspension trainer can help you do a split easily.
- Place your feet side by side in the plank position; make sure your elbows are shoulder width apart on the mat.
- Spread your legs slowly, separating them in opposite directions. Hold for 10 seconds.
- Bring your legs back together to complete one rep.
Reps: 10
4. Side Twist
- Bend your knees with your feet in the handles; then, place your hands on the floor. Your entire body should be facing downward.
- Rotate your hip slowly to the right, keeping your hands planted on the ground; hold for five seconds.
- Bring your hip back to the center; then, move it to the left. Hold for another five seconds.
- Return to the center to complete one rep.
Reps: 10 to 15
5. Chest Press
You don’t need a machine to do chest presses.
- To do chest presses in a total body workout, stand at an angle with your back to the suspension trainer.
- Hold the handles and extend your arms straight out in front of you; keep your feet firmly planted.
- Lower your chest, moving your arms away from each other; your elbows will form 90 degree angles. Make sure your back is completely straight the entire time.
- Bring your hands back together in front of you to finish one rep.
Reps: 10 to 15
6. Row
Like chest presses, you can do rows without equipment.
- Face the suspension trainer; lean back at an angle, holding the handles straight out in front of you. Again, your feet should be firm on the ground.
- Pull yourself up so that your elbows move to your sides.
- To complete a rep, move your arms back to the starting position.
Reps: 10 to 15
7. Twisted Crunch
- Lay on your back and extend your legs toward the suspension trainer. Place your feet in the handles.
- Position your hands behind your neck.
- Using your abs, lift your torso upward. At the same time, bend your right leg while pointing your left elbow toward it.
- Lay back down; then, lift yourself up again. This time, bend your left leg and point your right elbow toward it. This completes one rep.
Reps: 10 to 15
Don’t let a total suspension body workout intimidate you. Take your time with each move, making sure to inhale and exhale. The hard work will be worth it!
