Home Base

Fitness WOD: Suspension Training


In today’s workout of the day, Home Base SWFL’s Brett Thompson is going to guide you on a suspension training that will target the core. Suspension training uses your body weight and tension between your body and the straps to work out your muscles.

Body Weight Squat

Reps: 15

How to do it: Make sure your feet are shoulder-width apart. Your arms are going to go straight in front of you, making sure there is tension in the suspension bands. As you are holding on to the straps, sit back into your squat and back up. Make sure your back is nice and flat and your chest is upright. Keep pressure in your heels, not your tows.

Reverse Lunge

Reps: 10 on each leg

How to do it: Take hold of the suspension bands in each hand, ensuring that they hang at about the same level as your waist. With your feet slightly wider than shoulder-width apart, take a medium stride back with your left leg and place it on the ground. Lower your body towards the ground by bending your right leg at the knee. Your lowest point should be when your left knee just grazes the ground, creating a 90-degree angle. Drive your body back upwards using your right leg and simultaneously bring your left foot back to the starting position. Repeat this same movement with your right leg.

Back Row

Reps: 12

How to do it: Grasp the handles of the suspension trainer, one per hand. Step backward, away from the point where the suspension trainer is anchored your arms are forming a straight line, your elbows extended, your arms reaching straight out in front of your chest. Roll your shoulders back and “lock them” in place so you’re standing with good posture. Engage your core and start leaning back, your weight in your heels, until your arms are keeping you from falling backward. Your body should look like it’s in an upright plank position. Keeping this plank-like position, start stepping your feet forward so your body begins creating an angle with the ground. Aim for a position where your body is angled somewhere between 30 and 60 degrees with the ground.

Turn the handles of the suspension trainer inward so your palms are facing each other. Make sure your hands are positioned chest-width apart. The goal will be to keep them in this position throughout the exercise. Take a breath in.

Use the muscles of your upper back, arms, and shoulders to pull your chest and torso up toward the handles of the suspension trainer, bending your elbows as you pull yourself up. Squeeze your shoulder blades together and keep your elbows close to your body and your palms facing in. Exhale as you go, and keep pulling until your chest is even with your hands. Avoid allowing your shoulders to “collapse” or “slouch” forward at the bottom of the movement—they should remain engaged and “locked” in place, maintaining good posture throughout the row.


Reps: 12 

How to do it: Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length. Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up. Press back up to your starting position. This completes one rep.

Bicep Curl

Reps: 12 

How to do it: Grab the handles and stand with your body facing the anchor point.  Walk your feet toward the anchor point keeping core tight. This places your body slightly leaned back with tension on the cables. Start with elbows bent higher than your shoulders, palms facing you, and handles toward your forehead. Maintain a strong plank position and slowly lower your body back towards the floor until arms are straight. Slowly bend your arms with control and curl yourself towards the handles to start position.

Tricep Extension

Reps: 12 

How to do it: Start with your back to the suspension trainer and take a handle over each shoulder with your grip on the main handle attachment. Place your hands out in front of you so your arms are straight, then walk your feet back to a point where you feel the tension on your arms. Slowly lower yourself forwards by bending your arms. The back of your hand should go towards your forehead. Press yourself back up into the start position, making sure to squeeze your triceps at the top of the movement.