Looking to make the most out of your suspension straps? Setting up a total body suspension strap workout will do the trick nicely. The great thing about this piece of equipment is that it’s very possible to work every single muscle group in your body without needing anything else but your straps.
And, you can do this workout virtually anywhere. That means it’s great to take with you on the go whether you’re traveling, at work, or just away from home for the day.
Suspension straps provide a unique challenge unlike what you will get with a traditional gym workout routine so are a great way to mix things up and keep boredom at bay.
Let’s go over a few key points to know and remember when developing a suspension strap workout and then provide you with a workout to follow.
Focus On Alternating Upper Body And Lower Body Movements
To get the best total body suspension strap workout, you’ll want to focus on alternating between your lower and upper body as you go about the session. This way, as one muscle group works, the other can be resting and vice versa. What does that do?
It helps you get more total exercise in during a shorter amount of time and on top of that, also ensures that you are able to hit your muscle groups when they are feeling as fresh as possible.
The beauty of the total body workout is that you can alternate like this while experiencing less overall residual fatigue.
Don’t Forget Your Core
In addition to alternating between upper and lower body exercises, you’ll also want to ensure you are hitting your core muscles as well. Suspension straps are well known for their core boosting benefits as these small muscle groups in your mid-section will have to contract to keep your body in position and moving properly.
Add a few core specific exercises to the workout routine and on top of that, also be sure that you are keeping your core contracted during each and every movement you make. This will also help you sustain better form as well, which will translate to superior results in the long run.
Keep Your Rest Periods Short
When doing a total body suspensions trap workout, you want to keep your body moving the entire workout as best as possible. This means taking little to no rest breaks between sets.
Since you aren’t using a heavy load when doing these exercises – instead you are just using body weight – this means you don’t need as much time to rest between exercises. By moving from one to the next quickly, you can keep your heart rate up while getting cardiovascular benefits as well. It’s a win-win for those who are looking to get into great shape.
Know Your Rep Range
Finally, be sure that you know and understand your rep range. If you are beginner, you’ll want to aim for around 8-10 reps per exercise. If you are someone who is more advanced, aim for 15-20 reps instead. If you are very advanced, you might move into the 20+ rep range as you do these exercises.
Listen to your body and adjust as necessary. Remember that your body will tell you if you are pushing hard enough in most instances. You want to be nearly fully fatigued by the time you finish your last rep but not so exhausted that you cannot continue.
Your Total Body Suspension Strap Workout
So now that you have the basic information down on how to design a total body suspension strap workout, let’s show you your workout. Note that you should pick and choose your rep range based on the information given above.
Warm-Up (5-10 minutes of light cardio activity)
Pistol Squat – Right Leg
Pistol Squat – Left Leg
Squat To High Row
Single Leg Lunge – Right Leg
Single Leg Lunge – Left Leg
Single Arm Row – Right Arm
Single Arm Row – Left Arm
Reverse Ab Curl
Reverse Mountain Climber
Try doing this workout two to three times per week and you will be seeing great results in no time.