All you need for this week’s workout is a suspension strap and a medicine ball. The medicine is one of the oldest pieces of training equipment and has been used to improve strength for thousands of years.
This week’s workout is made up of supersets. Perform exercises A1 and A2 in quick succession and repeat this set for 3-5 rounds before moving on to the next set of exercises.The shorter break you have between sets, the harder you will have to work.
Suspension Forward Overhead Step
Stand facing away from the anchor point with your hands out in front of your body. Step forward with your right leg and soften both knees, allowing your arms to go overhead, opening up the hip on the trailing leg and the entire chest. Repeat on the opposite side.
Suspension Squat Row
Stand facing the anchor point with your elbows tucked into your sides and your thumbs touching your chest. Lower your bodyweight by extending the arms and when you reach full extension, drop the hips down into the bottom position of the squat. Reverse the movement to return to the start position.
A1: Suspension Crossbody Lunge
6 reps each side
Standing on your right leg facing the anchor point, lower your body weight down while simultaneously wrapping your left leg knee around the calf of the right leg. Forcefully push off the right foot and drive the left knee up, fully extending the right leg.
A2: Suspension Single Arm Row
6 reps each side
Facing the anchor point hold on to the suspension strap with your right hand, and position your right shoulder in line with the anchor point. Tuck your right thumb into your chest at the start of the movement, and under control lower your bodyweight away from the anchor point, avoiding rotation throughout your body. Pull your body back up to the start position with your right thumb returning to touch the inside of your chest.
B1: Medicine Ball Rotation Slam
6 reps each side
Place your feet slightly wider than shoulder width apart and take a medicine ball over your head. Pivoting to your right side, forcefully slam the ball down to the ground. When pivoting to the right side, release your left foot to allow your hips to move freely. Taking the ball back over head repeat this movement on your left side and be careful if you slam a light ball down with a lot of force that it doesn’t bounce back up near your face.
B2: Medicine Ball Sit Up Extend
Lie on the ground with your knees bent to approximately 90 degrees and your back flat on the ground with a medicine ball held in your hands and extended overhead. Contracting your abdominals sit up bringing the ball in front of your body.
C1: Suspension Bicep Curl
Facing the anchor point with your palms facing up, bend your elbows so your pinky fingers are just brushing the inside of your temples. This is your starting point. Keeping your eyes on the anchor point, open up the arms and allow your body to move down and away from the anchor point. Bend at the elbows and bring your body back up until the pinky fingers are brushing the temples.
C2: Suspension Tricep Extension
Facing away from the anchor point, extend the arms out and in front of the body, to begin the movement bend the elbows so the thumbs are brushing the temples. Keeping the elbows tucked in, push the hands down and away from the body, extending the arms out and in front of your body. Use control to bend through the elbows again and return to the start position.
Suspension Forward Step, Hip Flexor
1 minute hold each side
Similar to our warm up movement, hold the straps out in front of the body and step forward with the left leg. Soften both the knees and tuck your hips underneath your body, this should produce a stretch on the hip flexor of the right leg, while taking the arms overhead will also allow the chest to open up as well.