Suspension training - for that travelling lifestyle!

I just love the suspension training, especially when we’re on the road.

It’s such a travel-friendly piece of equipment, and I love how it adds a little ‘fun factor’ to the whole fit4theroad thing.

So, what is suspension training?

Suspension training is a training tool that leverages gravity and your body weight to perform many different unilateral (one sided) and functional (used everyday) exercises that you generally see done in a gym or with dumbbells or barbells. A system that is able to develop strength, balance, flexibility and core stability all at the same time. Now thats what I call a big bang for your buck! You are in control of how much you want to challenge yourself- because you can simply adjust your body position to add or decrease resistance.

 It’s basically two long adjustable straps that you mount somewhere safe and sturdy at just above head level. The suspension trainer has “handles” that can be used for either your hands or feet.

This versatile piece of equipment isn’t just for advanced exercisers either. The suspension trainer is great for all ability levels, and that includes older adults, too.

 For travellers, the suspension trainer gets even more bonus points. It packs down to very small and is super portable, making it a perfect fit with the caravanning lifestyle. So, of course I love it!

 Okay, now that you know a bit about it, let’s get to using it. In this post, I share an awesomely fun combo suspension trainer workout.

 Make sure you do 12-15 reps of each exercise. You will circuit through the 5 exercises in this session and complete it three times through.

 

1. SQUAT TO CALF RAISE

Targets: Glutes, Hamstrings, Quads, Calves.  A full length leg exercise as you cover from top to bottom with this combo!

Instructions: Standing with your feet hip width apart, and your palms resting on the handles, bend at the knees and push your hips back while keeping your chest and head up.  Your core and back will remain tight.  Once your upper thighs are parallel with the floor, slowly return to the starting position lifting your heels so that you are on your toes.

2. GLUTE BRIDGE TO PULLUP

Targets: Glutes, back, arms and core… Pretty much the muscles get tight from alot of sitting and cause most of the pain in our life!

Instructions:

Adjust your straps so that they are at hip height. Stand hip width apart and drop those hips to the ground so that your arms are extended.

Push through the feet into a bridge, squeezing the glutes. Pull up into the row, squeezing the shoulder blades together and keeping the core strong. Reverse the move by lowering back down into the bridge then lower the hips back to the ground.

3. REVERSE LUNGE WITH HIGH KNEE

Targets: Glutes, quads, hamstrings, core and stability. This one will really test your balance!

Instructions: Adjust the suspension straps to same level as your waist. With you feet slightly wider than shoulders, take a medium stride back and place it on the ground. Lower your body towards the ground by bending the rear leg, ensuring you push your hips back, keeping the front shin relatively straight.

Drive your body upwards using your front leg and bring your rear leg up to a high knee (try not to put the foot down through the whole repetition).

4. INCLINE PUSHUP

  1. Targets: Chest, core, arms and stability. Great upper body, functional exercise due to the engagement of the core.
  2. Instructions: Adjust the suspension trainer to the appropriate height, the higher the setting the less the resistance and easier the move. Grip the handles and face away from the anchor point.
  3. Walk your feet out until your body is at a angle to the floor. Bend your elbows keeping them close to your sides and lower your torso between the suspension straps.
  4. When your chest is nearly level with your hands, press into the handles and extend your arms back to the stating position. Ensure you don’t let your back arch.
5. SINGLE ARM ROW WITH ROTATION

Targets: A full body exercise targeting the back, glutes hamstrings and arms, but also your core (big time) and your stability

Instructions:  Start with your elbow bent and reach the other arm as far up the strap, rotating the body towards the suspension trainer. This is your starting position.

Release the rotation and come all the way down extending the arm straight and reaching towards the ground with the free hand, knees can be slightly bent. To complete the move, pull yourself back up and reach up the strap again. Be sure to keep the elbow close to the body as you pull yourself back up.

If you have any questions, just send me a message. Have fun with this workout. It is a full body big bang for you buck workout that I hope you will love.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

Join me my on my Facebook page Fit 4 the Road as I keep fit and healthy while traveling this great country.