3 Essential Moves For A Suspension Trainer Workout


Did you see the other article on using a suspension trainer? If you don’t have a lot of room, a lot of time, or a big budget,  using one of these may be just what you need.

It’s the real deal with bodyweight training. That’s because you can go way beyond just push ups or squats. There are scads of other exercises that you can do and that are a lot more challenging than your typical body weight exercises.

This is because, not only can you isolate a body part better. You can also multiply and maximize the resistance to your core by working on balance and stability.

Imagine trying to do any of the following exercises on a suspension trainer:

Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Attach a suspension trainer to a door frame or other sturdy object and stand on your left leg. Hold the handles and get into a lunge position with your rear knee bent—but keep your foot raised above the floor. Row your body to the handles while driving your right knee up in front of you.


Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Set the foot cradle of the suspension trainer to about a foot and a half above the floor and turn around. Raise your right foot and rest it inside the cradle. Bend your left knee so you descend into a lunge position.


Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Face the suspension trainer’s attachment point and hold one handle in your left hand. Pick up a water bottle (or some other source of light resistance) in your right hand as if you were going to press. Lean back so your body is in a straight line at an angle, suspended by the handle. Row your body up until the handle touches your ribs while pressing the right hand over your chest.

Men’s Fitness has more about this

Have You Ever Tried Suspension Training?

TRX Training: The Full-Body, Core-Burning Workout You Should Try 
Ever wonder about that crazy yellow strappy contraption in your gym? That’s called the TRX… and it’s awesome. TRX (Total Body Resistance Exercise) is an workout system that involves body weight and gravity. Invented by a Navy SEAL, Aaron Baldwin …

Check This Out…


But in all seriousness, you don’t have to get that intense. You can get a good workout doing simple stuff too.


 TRX Training Tips & Workouts
Strengthen your core and develop a rock-solid midsection with this TRX program. Circuit 1 – 45 seconds per exercise / 15 sec rest TRX Standing Rollout TRX Superman TRX Standing Hip Drop (Right) TRX Overhead Back …

Charles Bronson Workout – The Basics

The Charles Bronson Workout

Michael Gordon Peterson, aka, Charles “Charlie” Bronson has something of a cult following among fitness buffs. Ever since he published his exercise book in 2007, people have been interested in learning what the Bronson Workout is. Some of this curiosity is probably due the reports of almost superhuman strength this guy has. This includes things like doing 118 push ups in 60 seconds, 1727 push ups in an hour. Or, the recorded 1,790 sit-ups in an hour’s time. Or, it may just be the fact that he has been reported to have bent his metal prison cell door with his bare hands.

Tom Hardy, the british Actor has brought Peterson to life, so to speak, for the rest of us in the movie, Bronson. But, in order to play Charlie Bronson, Hardy had to actually train like an animal and gain 40 lbs. or so of pure muscle just to make himself believable in the role.

So what is the Bronson Workout?

The Bronson Workout cannot easily be outlined. In fact, if you have read or heard anything about his book, “Solitary Fitness”, you know how convoluted the exercise regimen is. While Bronson does an okay job at describing the basic exercises of his routine, he does a terrible job at outlining his exercise protocol. He mentions that this is a deliberate action on his part. He doesn’t seem to want others to be able to go and copy his work out right.

However, the gist is this: It’s basically divided into 3 parts.

  • Stretching or Warm-up
  • The Basics – compound movements
  • The Dynamics – Isolated isometric exercises for each body part.

While describing his particular approaches to specific exercises, he refers to them as “solitary number…whatever”. From “solitary 1- solitary 37”. Where “solitary 10” is an isometric tricep extension and “solitary 26” is a lunge. Later in the book he goes into his suggested combination of exercise sets and reps in order to get your desired results. However, he only refers to the reference number and not the specific exercise. It gets kind of confusing. But, while it is confusing at first, it can be deciphered with patience.

Most people reading this will probably find what he calls “Solitary Basics” the most familiar part of the Bronson Workout. While Bronson will say that his strength and power come from the isometrics that he performs, the basics are an integral part of his workout routine.

They provide him with speed and agility because they are more dynamic rather than static. The following are all part of the Solitary Basic exercise routine of the Bronson Workout:

  • Hand Stand Push Ups
  • Regular Push Ups
  • Sit Ups
  • Squats
  • Squat Thrusts
  • Burpees
  • Star jumps
  • Step Ups

He suggests starting out with 10 of each except for the hand stand push ups.

Bronson Workout – Just Do The Basics

If all you did was the “Solitary Basics” as a routine 2-3 times a week, that would probably be enough for most people. This part of the Bronson Workout has an exercise for everybody part and every phase of fitness training.

While you could get into the isometrics part of the program, it may be kind of boring to someone who has access to more equipment than Bronson has. It takes a lot of discipline to consistently do isometrics and similar exercises especially if you have access to a gym or weight set. Bronson doesn’t have either and has to make the best of his situation.

Read this post to see the Tom Hardy Bronson Workout

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The Bodyweight Exercise Revolution pt.1

Saboten-Con Friday Portraits

I am directing this post to all the readers and visitors who haven’t grabbed their free copy of the Body-weight Exercise Fundementals workout program. I wanted to tell you a little more about the book and something about my own personal experience while doing the workout itself.

This exercise program is surprisingly different than what I was anticipating. While it’s a simple program, it’s fairly comprehensive at the same time. In fact, the workout program that I’ll send you is a detailed systematic workout without weights. And one of the best things about it is that each session can be done in under 20 minutes each.

Since it’s a bodyweight workout, there is no emphasis on “lifting a certain amount”. The main focus is on natural body motions which the authors and coaches have dubbed “the 6 degrees of motion”. And to be honest, they make a pretty good case as to why this is more important than just being able to lift heavy weights. But, I’ll leave that for you to discover on your own.

Like I said above, the program itself is pretty simple. What makes it challenging is that the week after week progression increases the level of movement sophistication. What initially started as a simple push up has become the incredibly challenging “quad squat”. To add to your fitness pleasure, the routine is based on interval training causing you to move smoothly from one movement to the next in 30 seconds or so, until the required sets are complete.

The authors encourage you to count reps, however, I have found this to be something that is more appropriate for advanced practitioners to be pre-occupied with. I find myself struggling with “trying to get my body to do the movement right” rather than counting how many I’ve done (or not done as the case usually is).

But this is the point behind being able to perform body weight exercises proficiently. It seems that this approach to fitness and strength training is about the development of functional strength. Integrated strength. The ability and awarness to control your body when demands are placed on it that require strength and (dare I say it?), graceful.

While the BER is meant to be a stand alone fitness program, it’s not at all exclusive. In fact, if you are a bodybuilder, or triathlete you will find suggestions as to how you can fit it into your primary fitness program without much difficulty. The focus is on natural movement patterns and how to increase your strength through those patterns.

If you haven’t gotten your copy, I’ll send you one via email, just tell me which address to mail it to.  Please feel free to leave your comments below. I love to hear what readers think.

Creative Commons License photo credit: kevindooley

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