Total Body Workouts: Suspension Training

Get your heart pumping and your muscles worked to the max with total body workouts suspension training.

Check this out!

Suspension Training Total Body Circuit

  • 1 Circuit or Round = 10 repetitions of each exercise in succession, no rest.
  • Rest 60-90 seconds between circuits.
  • Complete 3-5 circuits or rounds, adding a round each week.


  1. Single Leg Squats
  2. Squat Jumps
  3. Double Arm Row
  4. Single Arm Alternating Row
  5. Double Arm Push Up
  6. Single Arm Alternating Push Up
  7. Hugs
  8. Single Arm Bicep/Oblique Twist Combo
  9. Superman/Chest Fly Combo
  10. Reverse Superman/Reverse Fly Combo
  11. Mountain Climbers
  12. Pikes
  13. Knees to Chest

You can vary workouts almost without limits with suspension trainers..

Try mixing upper and lower body exercises to experience a full body conditioning.

The 1st 6 exercises you will be facing the anchor point.

1. Jump Squats or if jumping is a problem..Squat with an extension (go up on toes at end of movement)

2. Row..remember the closer your feet are to the anchor point the more weight you will be lifting. (another reason we love suspension training) ALL levels can workout..

3. Deltoid Fly

4. Bicep curl

5. Balance Lunge (step back while facing anchor point)

6. Other leg

Face away from anchor point for these exercises:

7. Chest Press (push up on trainer..standing facing away from anchor)

8. Roll out (think ab wheel..up and overhead)

9. Tricep press

10. Forward Squat 

Add in some cardio between rounds then repeat. 

Cardio choices include..but not limited to..

Burpees, Mountain climbers, Jumping Jacks, Split Jacks, High Knees, etc...

Drop a line if you need any help with specifics about any exercises 

Now Go Do It!

Print this off, bookmark it in your browser, find it on your phone! Whatever you do, just get out there and get moving.

Suspension training is fun, challenging, and certainly rewarding!

Stay tuned for more great workouts!

Return to the top of total body workouts suspension training.

Go to our home page.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.