Suspension Training Workout!

Hello!! HAPPY Midweek :D
How are you?! How's your week going?! I can't believe it's already Wednesday, this week is going lightning fast on my end in California!! Get ready to sweat...the following suspension training workout is worth every ounce of sweat!!! To do this workout, you'll need a TRX! Most gyms have them or you can purchase 1...a great investment for any home-gym!! Total workout time: 17 minutes baby ;)

WARM-UP:
Do 1 minute each of squats, jumping jacks, and a plank on your forearms or palms. Next, loosely holding TRX handles for balance, stand on left leg and swing right leg in front of and across body for 30 seconds. Switch sides; repeat.

SET 1:
Fully lengthen the TRX straps.

- Squat To Reverse Flye
Stand facing TRX with feet hip-width apart, holding handles with palms facing in, arms extended forward at chest height. Lean back until straps are taut and hands are at shoulder height (body forms a 45-degree angle) to start. Squat. Return to start. Squeeze shoulders together and open arms out to sides until they're slightly in front of shoulders. Return to start. Continue doing squats and flyes for 45 seconds.

- Suspended Squat
Stand facing away from TRX with feet hip-width apart, holding outside of handles with palms facing in, elbows bent behind you with hands under armpits. Step feet back until straps are taut and weight is in toes (body forms a 45-degree angle) to start. Bend knees until upper body is parallel to floor, keeping arms fixed. Return to start. Repeat for 45 seconds.

- Sprinter's Start
Stand facing away from TRX with feet hip-width apart, holding outside of handles with palms facing in, elbows bent behind you with hands under armpits. Step feet back until straps are taut and weight is in toes (body forms a 45-degree angle). Drive right knee toward chest. Immediately switch legs; repeat. Repeat for 45 seconds.

* Rest for 1 minute and repeat this set.

SET 2:
Adjust the straps to midlength (yellow tab at the double-yellow hash mark on the black straps).

- Overhead Extension
Stand facing TRX with feet hip-width apart, holding handles overhead with palms facing away from you. Step back far enough so arms are completely straight. Keeping arms and legs straight, hinge from waist as you rock back onto heels until body forms a pike position. Reverse movement. Repeat for 45 seconds.

- Split Jump
Stand facing TRX with feet hip-width apart, holding handles with palms facing in. With arms slightly bent at shoulder height in front of you, step back until straps are taut. Step right leg into a reverse lunge, both legs bent 90 degrees. Jump, switching legs in air to land in a lunge with left leg back, keeping constant tension on straps. Repeat for 45 seconds.

- Single-Leg Squat Row
Stand facing TRX with feet hip-width apart, holding handles with palms facing in, arms extended forward at chest height. Lean back until straps are taut and hands are at shoulder height (body forms a 45-degree angle), and lift left leg off floor. Bend right leg 90 degrees, extending left leg straight forward. Straighten right leg, bending elbows behind you, pulling handles to chest. Continue squatting and rowing for 45 seconds. Switch sides; repeat.

* Rest for 1 minute and repeat this set.

SET 3:
Adjust the straps so the handles are at knee level.

- Forward Lunge
Stand facing away from TRX with feet hip-width apart, hands on hips. Put arch of right foot in foot cradle of right strap; bend right leg 90 degrees to start. Bend left leg 90 degrees, sending bent right leg back. Return to start. Repeat for 30 seconds. Keep foot in cradle.

- Knee Drive
Start on floor in plank on palms with right foot in cradle, left leg raised next to it (feet under anchor). Pull left knee up to touch right elbow. Return to start. Repeat for 30 seconds. Keep foot in cradle.

- Burpee
Start in plank, then step left foot between hands, rising into a runner's lunge. Stand on left leg, draw right knee forward to hip height. Reverse movement back to start. Repeat for 30 seconds.

* Rest for 1 minute and repeat ALL exercises on your other side.

COOL-DOWN: 
Repeat warm-up above.

Do this workout 3 times a week on alternate days :D
Have a FITastic couple of days!
Check back in on Fridayyyyy!!