Suspension workout chart

Suspension workout chart PDf

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TRX Basic Training Manual PDF

Sample suspension workout routine that you can follow. Suspension training uses straps or bands to leverage your body weight for resistance exercises. Always remember to warm up before starting any workout and consult with a fitness professional or your doctor if you have any health concerns.

Here’s a sample suspension workout chart:

**Note: Before each exercise, adjust the straps or bands to an appropriate length and difficulty level based on your fitness level.**

1. Warm-up (5-10 minutes)
– Jumping jacks
– Arm circles
– High knees
– Bodyweight squats

2. Suspension Push-Ups
– Target: Chest, shoulders, triceps, core
– 3 sets of 10-15 repetitions

3. Suspension Rows
– Target: Back, biceps, core
– 3 sets of 10-15 repetitions

4. Suspension Pike
– Target: Core, shoulders, hamstrings
– 3 sets of 10-12 repetitions

5. Suspension Triceps Extensions
– Target: Triceps, shoulders
– 3 sets of 12-15 repetitions

6. Suspension Lunges
– Target: Legs, glutes, core
– 3 sets of 10-12 repetitions per leg

7. Suspension Plank
– Target: Core, shoulders
– Hold for 30-60 seconds, repeat 3 times

8. Suspension Bicep Curls
– Target: Biceps
– 3 sets of 12-15 repetitions

9. Suspension Hamstring Curls
– Target: Hamstrings, glutes
– 3 sets of 10-12 repetitions

10. Cooldown (5-10 minutes)
– Static stretches for major muscle groups (hamstrings, quadriceps, chest, shoulders, back)

Remember to rest for about 1-2 minutes between sets, hydrate during the workout, and cool down properly. Additionally, adjust the difficulty of each exercise by changing the angle of your body in relation to the suspension point. For beginners, use a shallower angle to make exercises easier, and for more advanced users, increase the angle to make exercises more challenging.

This is just a basic sample routine. Feel free to customize it based on your fitness level, goals, and time availability. And always listen to your body – if something feels painful or uncomfortable, stop immediately and seek guidance from a fitness professional.