Shoulders & Calves

  • Begin to do routine after 10-minute warm-up, including aerobic and pre-stretch exercises.
  • Select the progression appropriate for your fitness level.
  • Obligatorily stretch targeted muscle groups not less than 30 sec in three sets after workout.

To have an endurance effect do set of first four exercises in 15 reps each (for single-sided exercises perform 15 reps on each side), then 4-minute cardio. Take a 60-minute rest. Repeat this set (with cardio) two times more. Take a 2-minute recovery before going to shoulder exercises. Perform three sets on the shoulders including a 4-minute cardio with a minute recovery between sets.

To have a metabolic effect do all the seven exercises in five reps one by one, after that 2-minute cardio, then take a 90-120-sec rest depending on your physical state. Do 2-6 sets according to your previous fitness experience.

#ExerciseProgression 1Progression 2
1
Squats for calves

Use mid-length of straps. Turn around from the anchor point. Take foam grips and bend your arms about 90-degree angle. Stand with your head facing forward and your chest held up and out. Roll the shoulders back and down away from the ears. Feet shoulder-width apart or less. Inhale and take a squat position on toes. Exhale and push yourself with toes, straighten your legs. Strain your abs to keep low back straight.

2
Standing calf raise

Use mid-length of straps. Turn around from the anchor point. Take foam grips and bend your arms about 90-degree angle. Place feet a little less then shoulder-width apart. Exhale and get on toes keeping all your body straightened including your neck. Inhale and go back on the feet.

Bend arms
Hands high
3
Sprinter start

Use mid-length of straps. Turn around from the anchor point. Take foam grips and bend your arms about 90-degree angle. Keep your upper body straight with shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until front knee is bent at about a 45-degree angle. Exhale and straight front leg pushing yourself with a toe, keep its heel high. Rise another hip. Inhale and lower the heel of the front foot back to the floor and take upper leg back in the lunge.

Knee up
With hop
4
Single leg calf raises

Use mid length of straps. Turn around from the anchor point. Take foam grips and bend your arms about 90-degree angle. Keep your upper body straight with shoulders back and relaxed and chin up. Always engage your core. Stand on the one foot, bend another leg. Exhale and get on toe keeping all your body straightened including your neck. Inhale and go back on the foot.

Bend arms
Hands high
5
Shoulder push-ups

Kneel facing away from the anchor point with both feet in the foot cradles and place your hands under your shoulders. Lift your knees off the ground into plank position. Make a step with your hands to the feet and raise your hips up, keeping legs slightly bent, keep hands wider shoulder-width apart, turn them slightly inward. Inhale and bend your arms until forehead touches floor or less, be sure elbows are 90-degree angle. Press yourself from the floor while exhaling.

Pike push-ups
Handstand push-ups
6
T deltoid fly

Face the anchor point, stagger your stance, and grasp one strap in each hand. Lean back so that weight is on the straps, tighten them, arms extended in front of chest. Exhale and pull against the straps, open your arms into a “T” position. Return to start.

Wide stance
Feet together
7
Clock pull

Adjust your straps to mid length, and stand facing the anchor point. Walk your feet towards the anchor point and fully extend your arms to chin height. Exhale and perform a row with the right arm, while extending the left arm out straight to a T position. Allow both arms to straighten and lower the body back to start with left arm while inhaling.

Feet slightly offset
Feet together
Post-stretch
Calves stretch

Stand facing away from the anchor point with handles at belly level. Place one foot forward in an offset foot position. Lean forward. Move your heel of the back foot down to stretch the calf. Hold position then repeat by changing foot.

30sec–3min
Long torso twist stretch

Stand sideways to the anchor point with handles at your hip. Place your feet in an offset position with your left leg in front and your right foot behind in a staggered position Lean out looking at your anchor point. Drop your hip down. Keep arms straight and hold. Change over to the other side and repeat.

Shoulder stretch

Stand sideways to the anchor point with both handles in one arm at your hip behind your back. Foot in a staggered position. Bend your arm and slightly lean out. Change over to the other side and repeat.

Back & Biceps workout

  • Begin to do routine after 10-minute warm-up, including aerobic and pre-stretch exercises.
  • Select the progression appropriate for your fitness level.
  • Obligatorily stretch targeted muscle groups not less than 30 sec in three sets after workout.

To have an endurance effect do set of first four exercises in 15 reps each (for single-sided exercises perform 15 reps on each side), then 4-minute cardio. Take a 60-minute rest. Repeat this set (with cardio) two times more. Take a 2-minute recovery before going to shoulder exercises. Perform three sets on the shoulders including a 4-minute cardio with a minute recovery between sets.

To have a metabolic effect do all the seven exercises in five reps one by one, after that 2-minute cardio, then take a 90-120-sec rest depending on your physical state. Do 2-6 sets according to your previous fitness experience.

#ExerciseProgression 1Progression 2
1
Pull-ups

Sit down underneath your anchor point (raise the handles and straps all the way to the top). Keep your feet flat on the ground and tailbone behind your bent legs. Do not put the weight on your toes. Pull up and assist with your legs if needed by pushing up while exhaling. To make it more difficult, raise your bent or straight legs off the ground.

Feet on the ground bending knees
L-Sit Hanging Pull-up
2
Back extension with overhead raise

Stand facing the suspension trainer with your hands extended over your head, your weight in your heels and your core braced. Keeping your arms and legs straight, press your hips back until your upper body and lower body make a 90-degree angle. Exhale and brace your core, use your low back and hamstrings to drive your hips forward as you stand back up. Keep your arms and legs straight the entire time.

3
Power pull

Stand facing the anchor. Extend right arm so that it is in a line with the straps. As you lean back, extend your left arm and rotate torso to the left. Both arms are in the same line. Exhale and row your body with a right arm. Move your left hand forward while rowing. Inhale and reverse the movement to return to start.

Deep angle
4
L-sit to posterior plank

Place your heels in the foot straps. With your legs straight in front of you, sit on the ground and place your hands on the ground behind your butt. Then exhale and drive your hips up, pressing down through your hands and heels. Try to get your body in a nice straight line, leaning your head back as you lift. Then inhale and lower your hips about an inch from the ground and pull your butt back in between your hands. Keep your legs and arms straight the entire time.

Pelvis touches the floor
Space between pelvis and the floor
5
Biceps curl

Face toward the straps anchor point and grab one handle in each hand, palms facing. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, exhale and bend elbows (without letting them drop) until hands frame your upper forehead, slowly pulling body up as you do so. Inhale and return to start.

Deep angle
6
Clutch curl

Face the anchor. Exhale and bring your knuckles to your chest, keeping your elbows high. Inhale and lower your body down by straightening both arms. Change the intensity by moving your feet.

Deep angle
7
One arm biceps curl

Make a single loop and grab the single handle with one arm and turn sideways. Extend your arm to your side and pull yourself back up by doing a bicep curl while exhaling. Keep your elbow at shoulder height the whole time, do not drop the elbow. Inhale while extending arm. Adjust intensity by moving your feet closer or further away from the anchor point.

Deep angle
Post-stretch
Long torso twist stretch

Stand sideways to the anchor point with handles at your hip. Place your feet in an offset position with your left leg in front and your right foot behind in a staggered position. Lean out looking at your anchor point. Drop your hip down. Keep arms straight and hold. Change over to the other side and repeat.

30sec–3min
Latissimus dorsi stretch

Grip the cradle with one hand, your arm straight ahead at shoulder height. With your feet shoulder-width apart, draw in your stomach, keep your arm at shoulder height, and squat down and back up.

Lower back stretch

Stand facing the anchor point with your feet hip-width apart. Gripping the bar, make sure your arms are straight and your palms are down. Lean back and drop your hips away from the anchor point. Place your head between your arms and relax your shoulders. Let gravity do the work.

Quads & Hamstrings workout

  • Begin to do routine after 10-minute warm-up, including aerobic and pre-stretch exercises.
  • Select the progression appropriate for your fitness level.
  • Obligatorily stretch targeted muscle groups not less than 30 sec in three sets after workout.

To have an endurance effect do set of first four exercises in 15 reps each (for single-sided exercises perform 15 reps on each side), then 4-minute cardio. Take a 60-minute rest. Repeat this set (with cardio) two times more. Take a 2-minute recovery before going to shoulder exercises. Perform three sets on the shoulders including a 4-minute cardio with a minute recovery between sets.

To have a metabolic effect do all the seven exercises in five reps one by one, after that 2-minute cardio, then take a 90-120-sec rest depending on your physical state. Do 2-6 sets according to your previous fitness experience.

#ExerciseProgression 1Progression 2
1
Squats

Start off by holding both handles in front of your waist, elbows bent by sides. Lean back a little. Lower down into a squat, while inhaling, extending arms in front of you at eye level. Exale and push yourself back up to start.

One-leg squats
2
One leg lunges

Stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Inhale and lower into a lunge, keeping your torso tall with both knees at 90 degrees. Drive back up by pushing through your front heel while exhaling.

With jumping
3
Crossing balance lunges

Stand facing the anchor point, place your elbows under shoulders with palms facing each other, hands holding the straps. Center one leg to the anchor point then move the other back into a lunge crossing behind the working leg with your knee pointed toward the ankle. Drive back up by pushing through your front heel while exhaling.

Hands to the side
4
Jump squats

Hold the handles facing the suspension trainer. Bend through your knees while keeping the knees behind the toes and weight on the heels. Then exhale and explode upwards by pushing into the ground. When you land, bend your knees to make your thighs absorb the force instead of your knees. Assist with the arms and suspension trainer, however bend your arms when you are up and extend them a little when you are in the squat position.

5
Warrior 3

Stand upright facing the straps anchor point, hands on the handles at about chest height. Press into the handles to extend forward with the upper body as you hinge from your left hip and extend your right leg behind you. Keep your torso long and aim to get both your torso and your right leg parallel to the ground, forming a capital T. Exhale and keep drawing up on the muscles of the legs working both of them toward straight and engage your core muscles. Return to a standing position and repeat with the another leg.

Deep angle
6
Hamstring curl

Sit on the floor facing the anchor point, place both heels in the foot cradles and roll onto your back. Lie down with your legs extended and feet directly below the anchor point. Lift your hips off the ground, drive both heels down. Exhale and pull your heels toward your hips. Return to start. Keep your head on the ground and your feet parallel, make sure the handles move down with equal pressure.

7
Hamstring runners

Lie on your back, feet under the anchor point. Put your heel in the bottom straps of your suspension trainer but don’t push your foot through. Extend your body and raise your hip. Now exhale and bend one knee at a time and bring it towards your chest. Alternate in a fluent manner without letting the suspension trainer slip or rub against itself.

Change legs faster
Post-stretch
Wide stance Hips& hamstring stretch

Facing the anchor and keeping your back straight, hinge at your hips to bend forward until you feel a stretch. It’s important to make sure the back stays straight here.

30sec–3min
Kneeling quad stretch

Stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Put your back knee to the ground. Front knee is 90 degree. Take two straps in both Hands behind your head. Squeeze the glute of the rear leg and imagine driving the knee back and into the ground, while having the hip sink down and forward.

Piriformis stretch

Face the anchor point with right foot on the ground. Place your left ankle on top of your right knee, forming a figure 4. Lean it back. Squat down as low as you can keeping your foot locked on the floor and arms and elbows straight. Repeat this on your left foot.

Chest & Triceps

  • Begin to do routine after 10-minute warm-up, including aerobic and pre-stretch exercises.
  • Select the progression appropriate for your fitness level.
  • Obligatorily stretch targeted muscle groups not less than 30 sec in three sets after workout.

To have an endurance effect do set of first four exercises in 15 reps each (for single-sided exercises perform 15 reps on each side), then 4-minute cardio. Take a 60-minute rest. Repeat this set (with cardio) two times more. Take a 2-minute recovery before going to shoulder exercises. Perform three sets on the shoulders including a 4-minute cardio with a minute recovery between sets.

To have a metabolic effect do all the seven exercises in five reps one by one, after that 2-minute cardio, then take a 90-120-sec rest depending on your physical state. Do 2-6 sets according to your previous fitness experience.

#ExerciseProgression 1Progression 2
1
Push-ups, feet in the loops

Put both feet in their own strap. Go into a push up position while inhaling, hands shoulder width apart. Exhale and push back into your hands by using your chest muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise.

Loops higher
2
Chest press

Hold the handles in a normal grip and face away from the anchor point. Inhale and slowly bend your arms and let your torso lower between your arms. Keep your hands and elbows high. At the lowest point, your elbows should be at an approximate 90 degree angle. Exhale and push back into your hands by using your chest muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise. To adjust the intensity of this exercise, move your feet forward or backwards.

Deep angle
3
Chest fly

Hold the handles in a normal grip and face away from the anchor point. Palms face each other. Inhale and slowly spread your arms with a slight bend in your elbow to protect the joint from overextending. Keep the bend consistent throughout the exercise. Widen your arms until your hands are next to your shoulders (arms are at an approximate 180 degree angle). Exhale and push back into your hands by using your chest muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise. To adjust the intensity of this exercise, move your feet forward or backwards.

Deep angle
4
Close grip press

Hold the handles in a close grip faced each other and face away from the anchor point. Inhale and slowly bend your arms and let your torso lower between your arms. Keep your hands and elbows high. At the lowest point, your elbows should be at an approximate 90 degree angle. Exhale and push back into your hands by using your chest and tricep muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise. To adjust the intensity of this exercise, move your feet forward or backwards.

Deep angle
5
Plank triceps press

Hold the handles in a normal grip,palms down, and face away from the anchor point. Extend your arms in front of you and straighten your body. When you reach a straight line, inhale and bend your arms at 90 degree, bring your elbows towards your ears. Exhale and push back into your hands by using your tricep muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise.

Partial amplitude
Аull amplitude
6
Triceps kickback

Hold the handles with your hand palms facing up and face the anchor point. Extend your arms at your side and gently bend your arms while leaning back. Your elbows stay at your ribs at all times. When you are all the way back with bent arms, activate your triceps to extend your arms again and make your way back upright. Do it while exhaling. Keep your body straight and stabilize with the core throughout the full exercise. Inhale and reverse to start.

Post-stretch
Chest stretch

Stand facing away from the anchor point and place your arms out in ‘T’ position. Walk forward until you feel a light stretch across your chest and shoulders. Step forward to increase the stretch.

30sec–3min
Long torso twist stretch

Stand sideways to the anchor point with handles at your hip. Place your feet in an offset position with your left leg in front and your right foot behind in a staggered position. Lean out looking at your anchor point. Drop your hip down. Keep arms straight and hold. Change over to the other side and repeat.

Shoulder stretch

Stand sideways to the anchor point with both handles in one arm at your hip behind your back. Foot in a staggered position. Bend your arm and slightly lean out. Change over to the other side and repeat.

Functional Cardio & Abs

  • Begin to do routine after 10-minute warm-up, including aerobic and pre-stretch exercises.
  • Select the progression appropriate for your fitness level.
  • Obligatorily stretch targeted muscle groups not less than 30 sec in three sets after workout.
  • Perform all the exercises one by one without the rest in 4 rounds. Each exercise should take 30 sec. No rest between rounds. Monitor your heart rate by pulsometer trying to stay in an aerobic zone.
#ExerciseProgression 1Progression 2
1
Squats

Start off by holding both handles in front of your waist, elbows bent by sides. Lean back a little. Lower down into a squat, while inhaling, extending arms in front of you at eye level. Exale and push yourself back up to start.

2
Mountain climber

Slip your feet into the cradles and settle into your trusty plank position. Just as you would with your feet on the floor, alternate between bringing each knee to your chest while exhaling, speeding up without losing control over your movements.

3
Jumping squats

Hold the handles facing the suspension trainer. Bend through your knees while keeping the knees behind the toes and weight on the heels. Then exhale and explode upwards by pushing into the ground. When you land, bend your knees to make your thighs absorb the force instead of your knees. Assist with the arms and suspension trainer, however bend your arms when you are up and extend them a little when you are in the squat position.

4
Kneeling roll out

Kneel on the ground facind the anchor with a hand on each handle. With a slight bend in your elbow to protect the joint from overextending, begin to reach your hands out in front of you, leaning forward as you do. Keep your body in a nice straight line as you lean forward. Squeeze your glutes and brace your abs so that you don’t feel the move in your low back. Reach out as far as you can and then exhale and bring your arms back in and, as you bring your arms back in, come back to vertical. Do not let your butt sit back first as you come back up. You want your body to move as one unit. Repeat, reaching out as far as you can each and every time.

5
Oblique crunches

Place your feet in the straps and walk your hands out on the ground away from the straps until your body is in a nice straight line like at the top of a push up. Then evhale and tuck your knees in toward your right elbow. Bring them all the way in keeping your legs close together. Then inhale and straighten your legs back out center. Then exhale and tuck your knees in toward your left elbow before straightening them back out center. Keep your butt down as you tuck. The more you tuck toward the side, the harder the move will be. Also, the further from the anchor point you walk your hands, the more the trainer will want to pull you backward, making the knee tuck harder.

On hands
On forearms
6
Side plank with rotation

Lie on your left side and place both feet into the cradles. Stack your left elbow under shoulder, and lift yourself up into a side plank with right hand up. Exhale and reach your free hand under your torso to the floor behind body.

7
Running in straps

Turn around from the anchor point. Take foam grips and bend your arms about 90-degree angle. Begin to run changing your feet. Engage your core muscles. Breath deep doing inhale in 4 feet changes, then make an exhale also in 4 feet changes.

Post-stretch
Chest stretch

Stand facing away from the anchor point and place your arms out in ‘T’ position. Walk forward until you feel a light stretch across your chest and shoulders. Step forward to increase the stretch.

30sec–3min
Torso one hip stretch

Stand facing away anchor points. Integrates thigh, hamstring, hip flexor and torso stretch for improved posture. Keep tailbone tucked under and rotate shoulders. Perform on both sides.

Kneeling quad and hip flexor stretch

Stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Put your back knee to the ground. Front knee is 90 degree. Take two straps in both Hands behind your head. Squeeze the glute of the rear leg and imagine driving the knee back and into the ground, while having the hip sink down and forward.