Full Body Suspension Trainer Workout!

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So I’m blending two workouts together for this video. I ended up doing a few things different in each workout so I thought I’d show you them both. This is my reverse crunch with a push up. Now in my outdoor version I ended up doing a chest fly. I’m pretty shaky on this first set but my control does get better as the workout progresses

Now the goal on these exercises is to do 3 sets of 20 reps.

By the last sets on the rows I was doing inside, and the reverse crunch push-ups I was failing before I could reach the target amount of reps.

Because the anchor point was higher on the outdoor workout it was slightly easier to do those rows so I was able to get all of my reps in.

Because the anchor point was so high it made it impractical to do the reverse crunch and push ups, but the chest fly mixed it up nicely.

My back is a weak point so I’m giving it a little extra attention with these one arm rows. They are doing much more than providing me with some much needed unilateral work to eliminate any muscle imbalances I have but they are also giving my entire core some extra stabilization work to do.

I like to pull my arm back with my elbow going just passed my back for that full range of motion. I had to wear my sandals for this exercise as the floor was slippery and they gave me extra grip. Again I’m going for 3 sets of 20 reps on each side.

I haven’t had any problems with this suspension trainers anchor point at the door it has always been solid and stable.

The suspension trainer works well to assist in doing pistol squats. Using it to help stabilize your body and using your arm to help pull yourself up out of the lowest part of the movement where most people have trouble.

For me I have a bit of a mobility issue in my ankle and it keeps me from being able to do pistol squats unassisted unless I have my heal elevated.

This is a challenging exercise for me and I really focus on pushing myself up with my legs only using the suspension trainer just for stabilization. This time I’m only going for 3 sets of 10 reps on each side.

Pistol and shrimp squats are the most challenging of all the bodyweight leg exercises adding these exercises into our workouts will provide us with a challenge and a unique way to strengthen not only our legs but the stabilization muscles supporting our lower body mobility.

I do have one more leg exercise that I am doing right at the end of this workout. It is another great way to use the suspension trainer to improve our leg development.

So now I’m doing a tri set. With arm curls, tricep pushdowns on the outdoor workout and inside I’m doing Tricep Extensions. The push downs are very challenging but you get a much better range of motion with the extensions so they really are my preferred tricep exercise.

The final exercise in this tri set is the Y fly it is a great exercise for your rear delts and to improve your posture.

One of the great things about a suspension trainer is it’s portability. On our Belize trip it is lightweight, fits easily into the suitcase and you can set it up just about anywhere. As you can see by the small area I’m working out in you do not need a lot of space to get a full body workout in.

Even though the reverse crunches are the only direct core exercise we do every single exercise we are doing in this workout requires core strength and stabilization. It is one of the features of the suspension trainer is that it makes your core work harder on every exercise.

Now we are doing hamstring curls. I still have room for improvement on this exercise as the less you flex at the hip as you do your curls the harder the exercise becomes until ultimately you are doing a glute bridge hamstring curl. I am doing 3 sets of 10 on this exercise. I can really feel my hamstrings working during this movement.

Setup for this exercise is fairly simple, you just have to hook your feet into the lower straps on the trainer the slide back a bit and raise your butt off the floor then pull your feet in towards your butt.