Workout: Intense suspense

  • Overview
Fitness Workouts
Undergo a full body suspension workout, using your bodyweight, balance and gravity.

Build muscle strength as you progress through a high intensity routine of lunges, squats, planks and curls to tone your physique and improve core strength following the steps below. Use the video as reference for how to perform the exercises.

What you'll need: TRX suspension trainer

How to perform the exercises

Steps

Warm up

  • Squat (30 seconds)
  • Reverse lunge reach back (30 seconds)
  • Wide hands pushup (30 seconds)
  • Mountain climbers (30 seconds)
  • Walking high knees (30 seconds)

Set one

  • Suspended pushup (20 seconds then rest for 10 seconds)
  • Suspended row (20 seconds then rest for 10 seconds)
  • Suspended jacknife (20 seconds then rest for 10 seconds)

Set two

  • Chinup (10 reps)
  • Suspended dip (10 reps)

Cool down

  • Jog (5 mins)
  • Thoracic Rotation (30 secs)
  • Cat camel (30 secs)
  • Hamstring stretch (30 secs each side)
  • Lying glute stretch (30 secs each side)
  • Side Hip and Quad Stretch (30 secs each side)
  • Straight-leg Calf Stretch (30 secs each side)
  • Standing IT Band Stretch (30 secs)

Last updated Wednesday 16 September 2020

First published on Thursday 2 July 2015

Fitness Workouts