Circuit 4: Suspended This!

(all pics courtesy of the amazing Ms. Michelle Roots. You can see the video of Michelle performing these exercises in her blog, Core Condition)

Get a suspension system like the Jungle Gym or TRX, and attach it to the top of a doorway, fence, pullup bar, WHEREVER! You can use the TRX ($160-$199) or the Jungle Gym ($49) or there’s also a deluxe Jungle Gym version for $99 that I like more than TRX because of the 2 separate straps instead of 1. See it here.

10 reps each. 3 rounds
All fast pace, back to back. Rest 1 minute at end of each round.

1. Body Rows!

Really crunch your back muscles in position 1. The lower the grips, the harder these are. Adjust accordingly so that it’s tough to get to 10 reps with proper form but not impossible.

Note: Careful not to give that extra stretch in position 2 where your shoulders come forward a bit more. This can lead to straining of the rear delts or rotator cuff muscles.

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2. Pushups!

Again, the lower the grips, the harder. Be sure to go way down deep where the handles come close to your pits. Just like the rows, don’t give it that extra push once you’re extended as in picture 1.

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3. One Legged Squat (foot suspended by strap behind you)

Go down pretty low and concentrate on raising yourself steadily with one leg. Don’t let your knee go past your toes on the down position.

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4. Leg Curls to Hip Thrusts  (hamstrings/lower back/core/glutes)

Lie on back with feet on straps. Curl your legs to lift the hips off the ground, then straighten your core to lift them even higher.

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5. Wedges to Crunches

The 4 pics are 1 rep. On the last position, curl your body a bit more so your back is curved and your knees come even further in toward your elbows.

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6. Pistols

Another one-legged squat. Hold handles and use your arms to slightly help you up. Other leg suspended straight in front of you. And make sure you don’t actually sit on the grass, lazy-butt!

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7. Suspended feet mountain climbers (right, left, right, left  = 1 rep)

(above = 1 rep)
Just like the crunches, curl your core and bring your knees further forward to your elbow so you’re working your abs and not just your leg flexors.

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8. Jump Squats!

Hold on to handles at waist level. Keep straps taught even while jumping. Squat down, then jump up and AWAY from straps in order to keep them taught.

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