Suspension Trainer Ab Burner Workout w/ Cardio Intervals
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Hi everybody! I'm super excited to bring you today's workout using the FE Strong Suspension Trainer System! I love using suspension trainers like this one because they force you to engage certain muscle groups that traditional on-the-ground strength training exercises don't. Since you're suspended working against gravity, you have to focus on really engaging your abs in order to stabilize and control your movements.
The number of exercises you can do on this piece of equipment is endless, so instead of trying to pick a few from an infinite list (a challenging task, let me tell you!), I'm breaking up the workouts into 3 parts: Abs, Upper Body, and Lower Body. Part 1 today is focused on your abs, with some sneaky shoulder work in the many plank positions you'll be holding. This workout is designed using 6 abdominal strength exercises with 30 seconds of suspended mountain climbers between each for a little burst of cardio. Here is what the mountain climbers look like:
Suspended Mountain Climbers - start in a high plank position with the tops of your feet in the foot straps. Alternate bringing your knees close to your chest as quickly as you can (just like MC on the floor), keeping your shoulders over your wrists and abs engaged.
Keep reading for the full workout, my review of the suspension trainer (hint: I LOVE IT!), and details on how you can get 40% OFF one of these babies!! Enjoy!
Suspension Trainer Ab Burner Workout w/ Cardio Intervals
What You'll Need: a suspension trainer system hooked to a sturdy bar, branch, or door that will support your full bodyweight, and an exercise mat if you want one. The strap length is adjustable, so for this workout the handles should be low enough to the ground to make a high plank comfortable and keep your spine aligned (about a foot off the ground depending on your build).
What You'll Do: go through the exercises in two rounds - the first focusing on the right side where applicable; the second focusing on the left. Between each set of strength exercises, do 30 seconds of suspended mountain climbers (shown above).
Note: If you've never used a suspension trainer before, I highly recommend watching this set up & use video before trying the workout.
10 Trench Crawls (4 steps each direction) - start out in a low plank position with the tops of your feet resting in the straps, forearms horizontal in front of you. Keeping your abs engaged and quads tight, take the arm that's in back and bring it forward, pulling yourself along. Keep stepping forward on your forearms for 4 steps, then work your way backwards for 4 steps returning to start. Each 4-step forward and back = 1 rep. Do 10 reps total. Trainer Tip: the key here is to keep your abs engaged, spine aligned, and to try to resist swinging your legs side to side as you crawl.
- 30 seconds MC -
10 Oblique Crunches - start in a high plank on your hands with your feet in the straps. Keeping your shoulders in line with your wrists and the movement slow and controlled, tuck your knees out and up to the right side (left side in round 2) toward your elbow. Slowly reverse the move to go back into a plank. Keep tucking your knees for 10 reps.
- 30 seconds MC -
10 Slow Sit Ups (4-count up & down) - lie down on your back with your heels resting in the foot straps, arms extended straight above you. Engage your abs and raise yourself up slowly (4-count), reaching for your toes, keeping your spine straight as you come up. Reverse the move and slowly lower yourself back down to start, making sure your arms stay raised above you and don't come to the floor. Do 10 reps.
- 30 seconds MC -
10 Side Plank Hip Dips - start in a low side plank on the right side for the first round (switch to the left if on round 2) with your feet in the straps, top leg slightly behind. From here, dip your hips to the floor, engaging your obliques to pull yourself back up. Make sure your shoulder stays over your elbow here, and keep your hips stacked. Do 10 dips.
- 30 seconds MC -
10 Pike Ups - you're starting in a high plank position again with the tops of your feet in the straps. From here, raise your body up into a pike position keeping your legs straight and pulling your abs in toward your spine. Make sure your shoulders stay in line with your wrists here, too, and keep the movement slow and controlled. Do 10 reps.
- 30 seconds MC -
10 Single-Leg Burpees - start standing with your right foot in the strap for round 1 (left foot for round 2), arms extended above you. From here, perform a burpee by placing your hands on the ground and jumping your non-strapped foot back to hold a plank. (Optional push up here if you want to.) Now reverse the move, placing your non-strapped foot back down on the floor, raising yourself back up to standing, and adding a hop at the end. Do 10 reps. [VIDEO of this move here.]
Repeat this workout once more, switching to the left side where applicable.
Get 40% OFF the FE Strong Suspension Trainer!
You guys - I'm SO excited to be able to give you a 40% discount on one of these babies! This suspension training system is really high quality (and no, I'm not just saying that). If I'm being completely honest, I'm always a little wary of off-brand fitness equipment since they can be hit or miss a lot of the time. After receiving this in the mail though, I was surprised at how professional-grade it is. The handles are made of a comfortable and sturdy rubber, the nylon straps are thick and supportive, and the hooks that attach it to a bar above you are incredibly well-made.
It would normally run you $99 on Amazon (or more if you went with a TRX), but use the code "INFITINH" at check out to get 40% off. (Heck yes $40 discount!) If you've ever wanted a suspension system like this, now is your chance. I hope you enjoy the workout, whether you try it in the gym, at home, or elsewhere. If you end up buying one of these babies or already have a suspension trainer system, let me know how you like it!
Readers: chat with me! Do you use suspension training in your fitness routines? What are your favorite abdominal exercises to do with/on them? Have you ever traveled with one before? Where is the most unique place you've ever used one?
Disclosure: I was gifted the FE Strong Suspension Trainer System in exchange for my honest review on the blog and on Amazon. All opinions and this workout are my own (just like always!).
