The Full-Body Suspension Trainer Workout Program

30 Suspension Trainer Moves For A Full-Body Workout!
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  • Lectures 36
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 2/2015 English

Course Description

Whether you just got a Suspension Trainer for your home gym or want to learn how to use the one at the gym, this course will teach you 30 different Suspension Trainer Exercises to work your upper body, lower body and core.

The Suspension Trainer is a great training tool because it is super core intensive, even when working your upper or lower body, and helps you build core strength and stability. Building core strength and stability helps to prevent and alleviate many injuries, including low back, hip, knee and even shoulder and neck pain.

In this course, we will show you moves to strengthen your shoulder and upper back to prevent upper back, neck and shoulder pain. We will also show you moves to strengthen your core, glute and leg to help you prevent low back, hip, knee and even ankle and foot pain and injury.

And with each of these 30 Suspension Trainer Exercises, we will show you how to tailor the moves to meet your specific fitness level. The Suspension Trainer is an awesome tool for exercisers of all levels because it can make bodyweight exercises both easier for the beginner or more advanced for the advanced exerciser!

Once you've completed each section of the course, you are then ready to take on our Suspension Trainer Workouts. Each section has its own workout using the exercises discussed in that section (Upper Body, Lower Body or Core Moves). And once you've completed all three sections, you can then try our two Full-Body Suspension Trainer Workouts!

Join our Suspension Trainer Course and learn how to get in a Full-Body Workout to develop upper body, lower body and core strength and prevent pain and injury!

What are the requirements?

  • You will need a Suspension Trainer (Jungle Gym XT, TRX or any other variation)

What am I going to get from this course?

  • Perform 30 different Suspension Trainer Exercises
  • Get in a Full-Body Workout using the Suspension Trainer
  • Strengthen your entire body, especially your core

Who is the target audience?

  • Anyone looking to learn how to use the Suspension Trainer
  • Anyone looking for a great home or travel workout
  • Beginning Exercisers looking to develop strength and stability
  • Advanced Exercisers looking to advance bodyweight moves

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome To The Full-Body Suspension Training Workout Program
42 pages

Here is the Complete Guide to the Course. Check out this guide for descriptions of all 30 Suspension Trainer Exercises as well as 2 Full Body Workouts!

Section 2: Upper Body Exercises

Learn how to use the Suspension Trainer to work your upper body.


Learn to do the Basic Inverted Row to strengthen your back and lats. This is a must-do Back exercise if you want a strong, sexy back. This is a great move for anyone that sits at a desk all day because it will help you prevent and alleviate upper back, neck and shoulder pain. Check out the link for some other Inverted Row Variations as well.


Back Flyes are a great exercise to strengthen your upper back and alleviate neck pain. They can also help you improve your pull ups by working on your scapular retraction.


Y's are a rotator cuff strengthening exercise to help you prevent and alleviate shoulder injuries.


In this lecture, you will learn how to do both a Decline and an Incline Push Up using the Suspension Trainer. These push up variations will strengthen your chest, triceps, shoulders and core!


The Archer is a back exercise that combines the Fly and the Row to make each arm work independently yet at the same time.


The Row to Rotational Press is a great exercise to work your back and shoulders as well as your core. With the twist to press, you really work your obliques as well!


This move is a great plank variation to build upper body strength. Beginners may need to start by doing this move without the trainer.


Build a strong chest and triceps with this move. Be careful and only perform a range of motion you can control.


Bicep curls are usually an isolated exercise, but when you use the Suspension Trainer you also really work your core.


Work your triceps while also developing great core stability with the Tricep Extension. Once you've finished this video and the others in this Upper Body Section, put some of these moves to use with our 15-Minute Suspension Trainer Back Destroyer Workout!

Section 3: Lower Body Exercises

Learn how to use the Suspension Trainer to work your lower body.


This is a tough plyometric and power movement to work your legs and glutes.


The Glute Bridge is a must-do move to strengthen your glutes and prevent low back, hip, knee and ankle pain. Check out the link as well for some more Glute Bridge Variations not necessarily using the Suspension Trainer.


This Straight Leg Bridge Variation works your glutes as well as your hamstrings to develop a strong backside.


This is a great move to correct imbalances and strengthen your legs while improving your balance.


With the Side Balance Lunge, you can work your glutes as well as your adductors while improving your balance. And because it is a unilateral move, you will also correct imbalances to prevent injury.


Build toward the full Pistol Squat and strengthen your quads and legs with these Single Leg Squat Variations.


If you have knee pain, this is a great variation of the Single Leg Squat to include in your workouts. It also works on balance while strengthening your glutes.


The Glute Cherry Bombs combine a Glute Bridge with an abduction move to work not only your glute maximus but also your glute medius.


Work your glutes and hamstrings with the Glute Bridge and Curl. This is a super advanced move so beginners will need to start with the beginner variation.


Work your inner and outer thighs with the Curtsy Balance Lunge. Once you've learned the Curtsy Balance Lunge, try out this Glute Suspension Trainer Workout using the move!

Section 4: Core Exercises

Learn how to use the Suspension Trainer to work your core.


This is an advanced movement to work not only the frontside of your core but also the backside.


Knee Tucks are a great dynamic plank movement to work your shoulders, abs and quads.


A great variation of the Knee Tucks to work your obliques.


The Ab Roll Out is a great lat and core exercise similar to the Ab Wheel Roll Out.


Take your Side Planks to the next level by using the Suspension Trainer. These are some great variations to work the entire side of your body. For help with Basic Plank Form (and some other Plank Variations), check out the attached link.


The Plank with Reach Through is a great rotational core movement to make you functionally stronger to prevent injury.


The Pike is an advanced core exercise that is a great way to build up toward the press to handstand.


Mountain Climbers are a great cardio and core movement. They are a great place for beginners to start at.


Work your abs, lats and quads with this great Leg Lower variation.


This is a great core move to work your backside while stretching your hips and chest. Once you've reviewed the Core Moves in this section, try this Suspension Trainer Core Workout!

Section 5: Suspension Trainer Workouts

Using the 30 Moves in this course, try the workouts in your guide as well as the Full-Body Workout in this link!

Section 6: Thank You!
Thank You!

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Instructor Biography

Cori Lefkowith, Owner of Redefining Strength and Personal Trainer

My name is Cori and I am the owner of Redefining Strength in Orange County, Ca. I started my journey in the fitness industry after playing tennis for a nationally ranked Division I team. Since becoming a trainer, I've competed in power lifting competitions, becoming the 2011 Massachusetts/Rhode Island Raw State Champion, as well as races, mud runs and kettlebell competitions.

Now all I want to do is share the strength and empowerment I’ve found through working out with anyone and everyone that I can!

That is why I founded Redefining Strength. I want to help everyone become healthier, stronger, more empowered individuals.

Whether you're just starting your fitness journey or an athlete who's been competing for years, I'll help you take your fitness and mental strength to the next level!


NASM CPT, CES, PES, NASM Fitness Nutrition Specialist, Training For Warriors, NASM Kettlebell Specialist, NASM Senior Fitness Specialist, SPIN Instructor, Battling Ropes Level 1

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