2 Complete Suspension Training Circuits
The NEW Suspension Revolution 2.0
How to execute each circuit below:
Recommended Foot Stance: Feet together or on 1 leg (intermediate)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6″– 8″ off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left
and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
Alt. Alternating Sides
Equipment needed: Suspension Apparatus, TRX, Jungle Gym, SBT, Etc.
All exercises should be performed for 45 seconds
Do all four exercises in Circuits #1 in sequence, then Repeat Circuit #1 three to four times total
30 seconds to 45 seconds maximum breaks between each exercise
This workout should be done in 45 minutes or less
Suspension Revolution 2.0 Workout #1
Upper Body/Core/Metabolic Workout:
Circuit 1
Wide Grip Bicep Curls 75
1. Standing with feet close together, holding handles palm up with arms shoulder width apart, facing anchor point, arms extended, and body at a 75° angle, curl arms/hands towards head behind ears and then return to start position.
2. Repeat for desired duration of time
Chest Press under Anchor Point 90°
Standing with shoulders under anchor point, straps over shoulders and hands out to your sides, lower your body down into a chest press, and then return to start position.
2. Repeat for desired amount of time.
Single Arm Bicep Curl w/Hip Drop
1. Put straps in SHM, and stand to side of anchor point with feet in an offset foot position, holding handle with left hand, arm curled by ear as starting position. Straighten your arm so that it’s fully extended, and then drop hip, raise hip, and curl back up to starting position.
2. Repeat for desired duration of time.
Suspended Full Body Rotation
1. Put Straps in SHM. Standing with feet together, facing anchor point, both hands holding handle by your chest, lean back with arms extended straight, and then rotate upper body to right, keeping arms straight, and use your core to pull your body forward almost to a straight standing position, without bending elbows, and then back to center, and then up and rotate to left.
2. Repeat for desired duration of time.
Dan has more FOLLOW-ALONG workout videos in his new Suspension Training Revolution 2.0 program here:
SuspensionRevolution <= 20 weeks of Suspension workout videos
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Suspension Revolution 2.0 Workout #2
Full Body/ Core/ Metabolic
Circuit 1
Single Arm/Leg Body Roll-outs
1. Put straps in SHM, and hold straps over shoulder with Right arm, placing left hand on hip, with feet together, facing away from anchor point. Raise Right arm holding straps and Right leg up until body has rolled out with right arm straight out above head. Return to start position and repeat for desired amount of time for right side.
2. Switch to Left arm holding straps, raising Left arm and Left leg, and repeat exercise for duration of time on left side.
Single Leg Body Rotations *SHM
1. Place straps in SHM, and lean back, with Left leg off ground, facing anchor point. Pull arms down and to your left, and return to start position. Repeat for desired amount of time on left side.
2. Switch legs, holding Right leg off ground, facing anchor point, and pull arms down and to your right, and return to start position and repeat for desired amount of time.
Single Arm Hip Drop L/R *SHM
1. Facing away from anchor point with straps off to side in SHM, feet in offset foot position, hold handle in Left hand, by your ribs, and then lean body out to right side, extending arm straight out. Drop right hip down and then straighten body back out and return to start position. Repeat for desired amount of time on Left side.
2. Repeat on your right side, facing away from anchor point, straps off to side in SHM, feet in offset foot position, holding handle in Right hand by your ribs. Lean your body out to left side, and then drop your left hip down and then straighten body back out and return to start position.
3. Repeat for desired amount of time on Right side.
Jackknife Crunches
1. Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and touch hands on ground past glutes, as shown, and return to start position.
2. Repeat for desired amount of time.
=> The Suspension Training Revolution
[ez_youtube url=”http://youtu.be/Br5JCF6jT9U” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
SuspensionRevolution <= 20 weeks of Suspension workout videos
You MUST meet Dan Long http://georgettepann.com/TRX2.
He is the most HIGH-energy trainer you’ll ever meet, which is why you want to learn his Suspension Revolution methods through his videos that show you dozens of UNIQUE exercises.
191 different suspension (TRX) exercises and 27 workouts.
