Casey Ruff Casey Ruff · South Jordan, UT Boundless Body
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Suspension Strap Workout- Total Body!

11 min
 · 
9 exercises
Using Suspension Straps is a great way to get a unique workout in, whether you are home or on the road! Do each exercise until you become fatigues, then take a break and move to the next exercise!
Cardio - Walking
10 min
Suspension Planks
TRX Suspension Strap Rows
Suspension Single Leg Squats
TRX Suspension Straps Chest Press
Suspension Reverse Lunges
TRX Suspension Straps Tricep Extensions
TRX Suspension Straps Squats
TRX Suspension Strap Bicep Curls
Suspension Strap Workout- Total Body!
11 min
 · 
9 exercises
Using Suspension Straps is a great way to get a unique workout in, whether you are home or on the road! Do each exercise until you become fatigues, then take a break and move to the next exercise!
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Cardio - Walking
10 min
Set 1 of 0
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Suspension Planks
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Abs, Obliques, Shoulders
Secondary:
Glutes & Hip Flexors, Lower Back
  1. Begin by working your feet into the TRX handles that are hanging about 12 inches from the floor. Be sure to have to soles of your feet facing upward.
  2. Walk out with your hands so that your body is fully lengthened and in a starting push-up like position. Keep your hands grounded.
  3. Engage your abs and lower back to keep your body straight and strong, hold this position for the designated time.
  4. Walk back with your hands and remove your feet from the TRX straps. Rest up!
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

TRX Suspension Strap Rows
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
  1. Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
  2. Lean back, letting the straps hold your weight. Your arms should be straight.
  3. Pull yourself up with your back, maintaining a tight core.
  4. Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Suspension Single Leg Squats
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Set the handles so that they hang at about chest height.
  2. Take grip of the handles and use them as balance as you lift one leg off the ground.
  3. With your grounded leg, bend at the knee and allow your body to lower itself steadily downwards, keep your elevated leg straight out in front as you do so.
  4. Once the grounded leg is at its full bend, drive your foot into the floor and use your glutes to push your body back upwards. You shouldn’t pull on the TRX, only use it for stability.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
  2. Raise your left foot from the floor, extending your leg out in front of you.
  3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
  4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
  5. Continue this downward movement until your right thigh is parallel to the floor.
  6. Hold for a count of one.
  7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
  8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
TRX Suspension Straps Chest Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Secure a TRX band on a door frame or other stable surface. Make sure that the band is overhead.
  2. Holding the handles of the TRX band, walk forward until the slack tightens. Brace your core and stand with feet shoulder-width apart. Now lean forward on the bands until the bands are supporting your weight.
  3. Maintaining a flat back and tight core throughout, lower yourself down between the bands until your elbows are at a 90 degree angle. Push yourself back up to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Suspension Reverse Lunges
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Take hold of the TRX handles in each hand, ensuring that they hang at about the same level as your waist.
  2. With your feet slightly wider than shoulder width apart, take a medium stride back with your left leg and place it  on the ground.
  3. Lower your body towards the ground by bending your right leg at the knee. Your lowest point should be when your left knee just grazes the ground.
  4. Drive your body back upwards using your right leg and simultaneously bring your left foot back to the starting position.
  5. Repeat this same movement with your right leg.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
TRX Suspension Straps Tricep Extensions
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs, Upper Back & Lower Traps
  1. Safely secure a pair of suspension straps. Hold a handle in each hand then raise both of your arms above your head. Keep your elbow slightly bent.
  2. Lean forward with a tight core. Bend your arms to allow your body to lean.
  3. Slowly push your arms forward, straightening them and raising your body as you do.
  4. Once your arms are extended with a slight bend in the elbow, slowly return to the starting position and repeat.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
TRX Suspension Straps Squats
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
  2. Bringing your arms to your side, make sure the straps are tight.
  3. Bend at the knees and slowly push your hips back while keeping your chest and head up. You core and lower back will remain tight.
  4. Once your upper thighs are parallel with the floor, slowly return to the starting position, keeping the knees slightly bent. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
TRX Suspension Strap Bicep Curls
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
  2. Tighten your core and lower back. Slowly lean backwards and form a straight line with your body.
  3. Extend your arms, keeping a slightly bent elbow. Pull yourself up and towards the straps by curling your arms.
  4. Slowly lower yourself to the starting position while keeping tension in the biceps. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Workout done!
Exercises done
of 9
Total time
Start
  • Mon, Nov 29
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