Suspension training is a space- and time-efficient way to work your muscles harder using just your bodyweight, and this tests your heart and lungs to improve fitness levels because of minimal rest between moves.
Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.
Start in the press-up position with your feet on the floor and your hands in the TRX handles. Keeping your body straight, bend your elbows to lower your chest, then press back up to the top.
2 Inverted row
Hold the handles with your heels on the floor. Keeping your body straight, pull your chest up towards your hands. Pause at the top, then lower yourself slowly back to the start.
3 Glute bridge raise
Lie with your upper back on the floor and the backs of your lower legs supported in the handles. Tense your core and glutes, then raise your hips. Hold this top position for a second, then lower back to the start.
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4 Abs roll-out
Hold the handles with straight arms and feet on the floor. Keeping your core tight, slowly lower your hands so your torso goes from vertical to horizontal. Reverse back to the start.
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