The Best Suspension Trainer Workout

Best suspension trainer workout main

101 Best Workouts Of All Time is the ultimate answer to the question “What workout should I do?” No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you’ve always wanted.

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. 

The kind of instability a suspension trainer provides is ideal for core strengthening. To increase the instability, we’ve designed this workout using unilateral exercises, meaning that you’ll be training each side of your body individually. If you need to reduce the intensity of an exercise, simply increase the angle of your body to the floor (shorten the length of the handles/ straps). The workout at right lets you customize your training, giving you a specific period of time in which to do your reps, rather than a concrete number of reps to hit every set.


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.


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Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
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—but keep your foot raised above the floor. Row your body to the handles while driving your right knee up in front of you.

Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
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.

Reps: As many as possible in 30 sec. (each side) Rest: 0 sec.
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. 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 the right hand over your chest.


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