10. Suspension trainer workout
A suspension trainer, such as the TRX or Jungle Gym XT, can mean the difference between sticking with your training while on the road and returning from your travels feeling slobbish. So long as your suspension trainer is fully adjustable and offers foot cradles, you’ll have a total-body gym that you can unpack from your suitcase whenever, wherever. Build full-body strength while getting maximum core acitivation with this five-move suspension trainer workout, courtesy of celebrity trainer Jay Cardiello.
Directions: Perform the exercises as a circuit, completing one set of each in sequence. Do as many reps as you can in 30 seconds, resting only as long as it takes to set up the next exercise. Perform two to four circuits.
Suspension trainer workout
1. Single-leg row x as many as possible in 30 sec. (each side); no rest
Attach a suspension trainer to a doorframe or other sturdy object and stand on your left leg. Hold the handles and get into a lunge position with your rear knee bent and your foot raised above the floor. Row your body to the handles while driving your right knee up in front of you.
2. Single-leg lunge x as many as possible in 30 sec. (each side); no rest
Set the foot cradle of the suspension trainer to about a foot and a half above the floor and turn around. Raise your right foot and rest it inside the cradle. Bend your left knee so you descend into a lunge position.
3. Uni-bridge press x as many as possible in 30 sec. (each side); no rest
Face the suspension trainer’s attachment point and hold one handle in your left hand. Pick up a water bottle (or some other source of light resistance) in your right hand, as if you were going to press it. Lean back so your body is in a straight line at an angle, suspended by the handle. Row your body up until the handle touches your ribs while pressing your right hand over your chest.
4. Tap out x as many as possible in 30 sec. (each side); no rest
Set your feet in the cradles of the trainer and get into a pushup position. Keeping your body straight, reach up with your right hand and tap the inside of your left elbow. Put your hand back down and repeat with your left hand. Continue for 30 seconds.
5. Pushup rocket x as many as possible in 30 sec. (each side); no rest
Get into a pushup position with your feet in the cradles of the trainer. Perform explosive pushups so your hands leave the floor and you can clap midair.
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