Suspension trainer is a highly effective way to get a full-body workout using just your body weight and a suspension trainer like TRX or FITKIT. Here’s how you can do suspension trainer training exercises at home for a comprehensive workout:
- Set Up Your Suspension Trainer:
Secure the suspension trainer kit to a sturdy anchor point. This can be a door frame, a beam, a pull-up bar, or any other secure anchor point in your home.
Make sure it’s at a height that allows you to perform various exercises without hitting the ground.
- Warm-Up:
Perform a light warm-up to prepare your muscles and joints for the workout. You can do some dynamic stretches, jumping jacks, or jogging in place for a few minutes.
- Basic Stance and Safety:
Stand facing the anchor point with the handles of the home suspension trainer in your hands.
Keep your body aligned and maintain good posture throughout the workout.
Adjust the length of the straps as needed to increase or decrease the intensity of the exercise.
- Core Exercises:
Plank: Place your feet in the foot cradles and assume a plank position. Keep your body straight and engage your core.
Suspended Knee Tuck: From the plank position, bring your knees toward your chest while keeping your core engaged.
Side Plank: Adjust the straps to a single-handle height and perform side planks to work your obliques.
- Upper Body Exercises:
Push-Ups: Stand facing away from the anchor point and hold the handles at chest level. Perform push-ups.
Rows: Face the anchor point, lean back, and perform rows by pulling your body up towards the handles.
Bicep Curls: Face the anchor point and perform bicep curls by holding the handles at your sides and curling them towards your shoulders.
- Lower Body Exercises:
Squats: Face the anchor point and hold the handles at chest level. Perform squats by lowering your body while keeping your back straight.
Lunges: Stand facing away from the anchor point and step one foot back into a lunge position, holding the handles.
Hamstring Curls: Lie on your back with your feet in the foot cradles and perform hamstring curls by lifting your hips off the ground.
- Stretching and Cool Down:
After your workout, perform some static stretches to help with flexibility and reduce muscle tension.
Focus on stretching all major muscle groups, including your legs, arms, back, and core.
- Progression:
As you get stronger, you can increase the difficulty of exercises by changing your body angle or using one leg instead of two for stability.
Experiment with different exercise variations to keep your workouts challenging and engaging.
- Safety Tips:
Always maintain proper form to prevent injury.
Start with easier exercises if you’re new to suspension trainer and progress gradually.
Listen to your body, and if you feel pain or discomfort, stop the exercise.
A full-body suspension trainer workout can be a fantastic addition to your home fitness routine. It engages multiple muscle groups, helps with stability and core strength, and can be adapted to various fitness levels. Remember to consult a fitness professional or your healthcare provider before starting any new exercise program, especially if you have any underlying medical conditions or concerns.