Maybe you already have some experience with a suspension trainer, but you need fresh ideas for your suspension trainer workouts? Or perhaps you’re just looking for a new kind of full-body workout to try?
FREESIXD is a suspension trainer, resistance band and training bar all rolled into one, which offers you a wider variety of exercises, which can be performed at various levels of difficulty, than a sling trainer alone.
FREESIXD is currently THE most versatile piece of fitness equipment on the market, allowing you to perform over 100 different exercises.
Maybe you already have some experience with a suspension trainer, but you need fresh ideas for your suspension trainer workouts? Or perhaps you’re just looking for a new kind of full-body workout to try? In this article, we will show you the twelve best suspension trainer exercises you can perform with FREESIXD.
1. Push-up variation 1 – easy
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length (such that you can stretch your arms while holding the handles).
- Starting position: face away from the device. Stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles from above (thumbs pointing in, pinkies pointing out). Tense your whole body and lean forward into the support position with yours arms extended until the sling straps are under tension.
- Tuck your elbows into your body while bending your arms.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: pectoralis major, triceps, core
2. Push-up variation 2 – challenging
- Position the buckle at chest height, and attach the sling straps and handles. Adjust the sling straps to the desired length. (The shorter the straps, the more intense the exercise.)
- Starting position: hook your feet into the handles with the tops of your feet facing down. Assume the initial push-up position: your wrists should be in line with your shoulders.
- Tense your entire body, bend your arms, and tuck your elbows in.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: pectoralis major, triceps, core
3. Single leg Squat
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: stand in an upright position. Raise one leg slightly. Grasp the handles from the outside. Tense your whole body and lean backwards, with your arms extended, until the sling straps are under tension. Your body should remain tensed.
- From this position, do a one-legged squat. Extend one leg out to the front while bending the other one. Switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: leg extensors, hip extensors, hamstrings
4. Lunge
- Position the buckle at chest height, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: face away from the device. Hook one foot into the handle with the top of your foot facing down. The other foot remains in front on the ground.
- Bend the supporting leg. Your pelvis, knees and toes should keep facing forward. Then straighten your supporting leg again. Switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: leg extensors, hip extensors, gluteus maximus, hamstrings
5. Suspension Trainer Exercise: Rowing
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles from above. Tense your whole body and lean back with your arms extended until the sling straps are under tension. Your body should remain tensed.
- From this position, bend your arms and tuck your elbows into your body into a bent position. Your body should form one straight line.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: lats, traps, posterior deltoids, biceps, core
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6. Chest Fly
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length (such that you can stretch your arms while holding the handles).
- Starting position: face away from the device. Stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles from above (thumbs pointing in, pinkies pointing out). Tense your whole body and lean forward with yours arms extended until the sling straps are under tension. Your body should remain tensed.
- From this position, slowly extend your arms outwards.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: pectoralis major, core
7. Plank
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: hook your feet into the handles with the tops of your feet facing down. Assume the plank position: your elbows should be in line with your shoulders.
- Your body should remain tense and form a straight line. Keep your pelvis upright.
- Hold this position for as long as you can.
Targeted muscles: static: pectoralis major, deltoids, serratus anterior, abdominals, obliques, leg extensors, core
8. Reverse Side Crunch
- Position the buckle at chest height, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: hook your feet into the handles with the tops of your feet facing down. Assume the push-up position: your wrists should be in line with your shoulders.
- Tense your body, and bring your knees towards your right arm. Return to the initial position and switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: abdominals, obliques, hip flexors, core
9. Pike
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: hook your feet into the handles with the tops of your feet facing down. Assume the push-up position: your wrists should be in line with your shoulders.
- Tense your body and lift your pelvis. Your legs should remain straight.
- Hold this position for a moment before returning to the starting position in a controlled manner.
- Note: We recommend only performing this exercise if you have some experience with the sling straps, you know your body well and the targeted muscles already have a certain level of base strength.
Targeted muscles: abdominals, hip flexors, anterior deltoids, core
10. Y-Fly
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles from above. Tense your whole body and lean backwards, with your arms extended, until the sling straps are under tension. Your body should remain tensed.
- From this position, extend your arms upwards (until they form a Y-shape). Your body should form one straight line.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: lats, traps, posterior deltoids, core
11. Triceps Press overhead
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: face away from the device. Stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles behind your head. Your elbows should be bent. Tense your whole body and lean forward.
- Straighten your arms. Keep your biceps close to your ears and your body upright.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: triceps, core
12. Biceps Curl
- Slide the buckle upwards, and attach the sling straps and handles. Adjust the sling straps to the desired length.
- Starting position: stand in an upright position with your feet hip-width apart and parallel to one another. Grab the handles from below (thumbs pointing out, pinkies pointing in). Tense your whole body and lean backwards, with your arms extended, until the sling straps are under tension.
- Bend your arms and tuck your elbows into your body. Your body should remain tensed.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: biceps, core
As you can see, with FREESIXD’s suspension trainer, you get a full-body workout and you can adapt the level of difficulty of every exercise to your personal requirements by simply adjusting the length of the straps and changing the angle of your body relative to the device. These exercises are just a selection from a total of over 100 exercises that you can perform with FREESIXD.
Order your FREESIXD now for home, on the go or outdoor.
1 comment
Pedro
Great!
Great!