There’s a NEW form of exercise that’s becoming the functional bodyweight training system of choice. Well I wouldn’t call it new but it’s picking up a lot of steam. Its call Suspension Training and it’s on FIRE right now. This type of exercise gives you a HUGE edge over conventional resistance training. Let me explain why… Every single Suspension Training exercise builds true functional strength and improves flexibility, balance, and core stability, all at once, which is the recipe to a PAIN FREE life. Also, elite sports enthusiasts have made this type of training the GO-TO ultimate bodyweight training tool of choice. Elements of the modern training philosophy known as Suspension Training have existed for hundreds of years in numerous forms. From Roman and Spartan legions, to ancient Chinese acrobats, to Nineteenth century combat units, to early mountaineers… They were all masters of bodyweight training, but with no question today, gymnasts and technical rock climbers have become the modern day masters of this type of training. From mats to rocks, a variety of apparatuses have evolved from the lessons we have learned from the experiences that came before us. Hence… Suspension Training was born. The benefits are rapidly being embraced by everyone that seeks a method to safely and rapidly improve their fitness level. • Hollywood A-Listers are getting spectacular results. • Senior wellness programs are providing a safe, fearless way to exercise. • Physical therapist are rehabilitating patients • Sports medicine clinics are providing relief • Chiropractic Doctors are performing treatment • Best practice orthopedic maladies and sports-related injuries protocols Regardless of age, gender, or fitness level, Suspension can be used almost anywhere, anytime. Even in your own living room, garage, hotel room, or outside. Mostly all traditional types of training have limited constraints of where you have to train, with one plane of motion that confines you and your results. NOT anymore… Suspension allows you to travel anywhere in the world without a gym membership, with limitless variations of angles and planes of motion for ANY type of exercise. We should train like we LIVE and not like a robot with ONLY one single plane or isolated muscle at a time… Boring 🙁 Whether you’re a mom or dad trying to shed those last few pounds on the go, or an athletic enthusiast looking for the next big cutting-edge game changer… Suspension Training is the new cutting-edge bodyweight holy grail of fat loss and lean muscle domination. ==> Get 191 Never Before Seen Exercises with 20 weeks of Workouts TRX WORKOUT Perform each exercise for 40 seconds of work followed by 20 seconds rest. Rest for 2 minutes and repeat for 4 rounds. Beginner to Moderate 1. TRX SQUAT 2. SINGLE LEG LUNGE (R) 3. SINGLE LEG LUNGE (L) 4. TRX CHEST PRESS 5. TRX HIGH ROWS 6. TRICEPS PRESS 7. TRX BICEP CURLS TRX Workout – Advanced Metabolic Circuit Perform each exercise for 40 seconds of work followed by 20 seconds rest. Rest for 2 minutes and repeat for 4 rounds. 1. Suspended Single Leg Plyo Lunges (R) 2. Suspended Single Leg Plyo Lunges (L) 3. Atomic Push Ups 4. Single Leg Squats (R) 5. Single Leg Squats (L) 6. Inverted Rows Get 191 Never Before Seen Exercises with 20 weeks of Workouts – CLICK HERE
We all know how popular the 300 workout was for getting the cast of he movie 300 ripped and athletic. This is my Suspension Training version of the 300 workout. You will need a TRX or any other suspension trainer and you perform each exercise one at a time for the prescribe reps with little to no rest in between. The goal is to complete all 12 exercises in the fastest time. Make sure you warm up before and stretch after this 300 workout and leave your time on the comments. Exercise List 1. Jump Squats 40 reps 2. 1 Arm Chest Press R 15 reps 3. 1 Arm Chest Press L 15 reps 4. TRX Lunge or Balance Lunge R 20 reps 5. TRX Lunge or Balance Lunge L 20 reps 6. TRX Inverted Rows 30 reps 7. Mountain Climbers 40 reps (right/left = 1 rep) 8. Biceps Curls 30 reps 9. Triceps Press 20 reps 10. Hamstring Runners 20 reps (right/left = 1 rep) 11. Plank Crunches 30 reps 12. TRX Pendulum 20 reps Click HERE to Get Ripped Abs with 191 Amazing Never-Seen-Before Suspension Exercises as Suspension Training Expert Dan Long Personally Coaches You Through Over 2,000 Fat-Burning Reps and 20 Weeks of NEW High-Energy Suspension Revolution Workout Videos
Great circuit I learned this weekend at the TRX Suspension Training Workshop. This is fantastic for strengthening the core using 2 exercises: TRX Buzzsaw and Side Plank. You will before each exercise for the prescribed reps and time below. Once you have completed one set, rest for 60 seconds and repeat for 2-3 sets. Use this workout 1-2 times per week along with other abs and core circuits. IF you find this difficult, then most likely your core is weak and need some work. You can also perform this circuit using your own bodyweight to help improve your core strength. TRX Core Circuit TRX Buzzsaw – 5 reps Side Plank Right – 20 seconds TRX Buzzsaw – 5 reps Side Plank Left – 20 seconds TRX Buzzsaw – 5 reps (Make sure that you lower the TRX handles to knee level, so that foot cradles are at mid calf length) For over 190 suspension training movements + 27 suspension training workouts and 20 weeks of training check out Suspension Revolution
Hey, Been using Suspension training on and off on my trip here in Thailand and my core is filling the positive effects. My crazy, high-energy friend Dan Long has Re-launched his Suspension Revolution Program exclusively for Funk Roberts Fitness and MMA subscribers, followers, readers and fans. But before you check it out, I posted 5 TRX Suspension workout videos for you to look at each targeted to a different people with different goals: Beginner, Butt/Core for Ladies, Home/Travel, Quick Fat Burner and Muscle Building Workouts. Enjoy and Get It Done! TRX Exercises for Beginners This video geared to the beginner, short intense workout is included. Fights aging, it’s mobile, long-term results. This video also explains the benefits of TRX. Watch these 3 beginner exercises to trigger all the hard to reach muscle groups for total body domination. Engage over 600 muscles at one time! Exercise List 1. First Exercise- Simple Row 2. Second Exercise- Shoulder Fly 3. Third Exercise- Squats All 3 of these exercises are triggering muscles in the body that you never triggered before you’re going to have fat loss you’ve never ever been able to reach! Get excited and Click the link to join the Suspension Revolution! “TRX Exercises and TRX Workouts for Glutes” This video has Basic exercises for the Butt/Core muscle groups. Ladies pay attention to this one, which also has benefits to suspension training. Watch these 3 basic exercises to trigger all the hard to reach muscle groups in the glutes. Exercise List 1. First Exercise- Double Leg Squat This exercise engages glutes, quads, and calves. 2. Second Exercise- Front Squat with a Double TRX Pull Left and Right This exercise engages the shoulders, back, glutes, calves, and quads. 3. Third Exercise- Single Leg Kick Back This exercise engages all the glutes, quads, and core. “Home TRX Workout” This video targets Core, and fat loss and adding the TRX to your normal weight training, work over 600+ muscles, travel with TRX, operate in your home, parks, it’s mobile. Quick TRX Finisher Workout for Fat Loss Finisher workout with Flex Marks and myself. Great circuit to end any training session 5 Exercise Circuit — Perform each exercise one after the other for 30 seconds of work followed by 10-second transition time. Go through the circuit two times without rest, as a finisher. Workout Time — 8 Minutes (with rest intervals) TRX Exercise List 1. TRX Push Up and Chest Flyes 2. TRX Side-to-Side Plyo Skater Lunges 3. TRX Superman’s 4. TRX Single Leg Meet the Queen and Pistol Squat – Right 5. TRX Single Leg Meet the Queen and Pistol Squat — Left 6. TRX Standing Rows and Twist “Muscle Building Workouts Using the TRX” This video is for those of you that want muscle building, gain 9-12lbs of muscle with adding TRX to your normal muscle building program. Get serious pumps, builds mass quick, by super setting. Suspension Training is the perfect body solution because is fully customizable to get you ripped! Super set with free weights then jump over to your suspension trainer and engage your core, and you wont believe the muscle pumps you will get that you simply cant get anywhere else! Suspension training will increase the body response to your regular training with machines and free weights with amazing results. Well, if you love these types of workouts, then you need to pick up Dan’s Suspension Revolution. I have it and I love it! >>> Suspension Revolution This program is packed with 27 suspension workouts plus has over 190 movements!
Today’s workout is a Metabolic Circuit using the TRX, Kettlebell and Med Ball. I think it is important to diversify your training as much as possible by using different types of equipment in order to shock your body into strength and muscle growth while continuing to burn fat. Using new pieces of equipment can also expose weaknesses you may have in your body, that force you to improve better yourself. It is also a great way to smash through plateaus and keep things fresh This was a tough circuit for me as I have not been able to use suspension training as much as I would like so a lot of my weaknesses were exposed throughout this session which left me sore as hell for a couple of days. Throughout the circuit you are going to work your explosive power, muscular endurance, core, oblique and abs strength, stability, balance, cardio and mental toughness. Because this is a Metabolic Circuit, after you are done, you will still be burning fat 24-36 hours later. Metabolic 60-15 Kettlebell -TRX – Med Ball Circuit Instructions: Perform each exercise for 60 seconds of work, followed by 15 seconds rest. Make sure you complete as many reps as possible with good form suing each interval. After you complete all 10 exercises, rest for two minutes and complete 3 full rounds Workout Time: 41 Minutes (Warm up before and Stretch After this workout) Exercise List 1. TRX Burpees Right – (Balance, Strength, power and endurance) 2. Two Arm Kettlebell Swing – (Lower Body, explosive power) 3. TRX Burpees Left – (Explode off the front leg) 4. Med Ball One Arm Wall Throws – Right – (Hip Rotation, Twist, Push Exercise – Throw each rep as hard as you can do not speed through this exercise) 5. Med Ball One Arm Wall Throws – Left – (Generate power from the hips) 6. TRX Hip Bridges – (Explosive power, hips, glutes and core) 7. One Arm Kettlebell Thrusters Right – (Strength, power, cardio, legs strength) 8. TRX Atomic Push Ups – (Upper Body, Balance, stability, core and muscular endurance) 9. One Arm Kettlebell Thrusters Left – (explosive, shoulder strength and endurance) 10. KB Cossack Lunge – (flexibility, lateral movement, core strength) Benefits of This Metabolic Fusion Circuit Below I am going to briefly touch on the benefits of using the equipment in this workout and if you have access, then you should learn and incorporate them into your training. TRX Suspension Trainer Whether it’s the TRX, SBT, Jungle Gym XT or any suspension equipment, this is an incredible device to help with stability, balance, muscular endurance, explosion and core training. There is a bit of a learning curve using the TRX and because you are suspended in the air for most of the exercises, it stimulates and fires up muscles that you probably didn’t even think you had. Kettlebell This is one piece of equipment everyone in the world should own and have in their toolbox. The benefits run deep when using kettlebells and to this day it was responsible for the biggest body transformation of my life. With one kettlebell you can use dynamic movements increase your explosive power, cardio, muscular endurance, core and grip strength. Because the kettlebells weight is offset, just by holding it in your hand you target the smaller stability muscles that help you build strength faster. Medicine Ball Adding the medicine ball to your training is an excellent way to help you develop strength, coordination, balance, power and core stability. The ball can also help to develop your rotational core strength and obliques.