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Suspension Trainers Upper Body Workouts

May 25, 2017
2 minute read

Today, I'd like to share with you some of my favourite suspension training workouts. Now, if you've been following me for a while you'll know I hate circuits. So, I came up with as many different workouts as possible that aren't circuits.

Circuits are okay, but if that's all you do they can get super boring. So, I'm just going to share some of my favourite Suspension Training exercises that are not circuits.

One of my favourite suspension workouts is the 15-minute AMRAP. It's quite simple: you pick 4 exercises and you do 20 repetitions of them all. For example, you can do 20 suspension rows, followed by 20 bicep curls, then you turn around in the TRX and do 20 suspension push-ups and finish off with 20 suspension triceps extensions.

You basically pick 4 exercises and you just keep repeating them over and over again. I personally like to go for about 15 minutes because I can get through about 4 or 5 rounds in that time.

Now, it's a cool workout but if that's all you do, it can get a little bit boring. So another way to vary it up which I find more fun is 10 to 1. How it works, it's the exact same exercises but instead of doing 20 of everything, you're now going to do 10 repetitions of everything, then you do 9 reps, then 8 reps, 7 reps, 6 reps and so on. You just keep working your way down until you finish everything. In terms of timing to complete it all, it takes about the same, 10 to 15 minutes.

This is a fun way to do some different workout and you can change them so you're not doing the same amount of exercises every time.

So, let's summarise: the first option is to pick 4 exercises for which you do 20 reps of each one and you go for as many rounds as possible in 15 minutes aiming at getting 4 or 5 rounds in. For example, 20 rows, 20 bicep curls then you turn around and do 20 suspension push-ups and 20 triceps extensions.

With the 10 to 1 exercises, It's the same 4 exercises for which you start with 10 reps of each, then 9, 8, 7, 6 ,5 and you keep going until you've just done 1 of everything.

Now they're just a couple of examples for different workouts. I recommend if you're running Bootcamps and you've got suspension trainers, I recommend you use them and incorporate them into your sessions because you have a whole bank of workouts you can use with them.

If you don't have a lot of workouts, don't despair!!! We've got a course on suspension essentials for personal trainers and how to use them for Bootcamps. This course is approved by Fitness Australia with CECs points towards your accreditation and further development as a personal trainer. Click here to find more.

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About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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