A Quick Cardio-Strength Workout: Suspension Training + Bodyweight Training

Quick Tips

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Time is a limiting factor when it comes to staying active.  Whether the lack of time is a perceived or it is legitimate, it is still a limiting factor.

Proving that a short and intense training session is highly effective for creating forward motion is important.

That’s why I will continue to throw together small installments of workouts like the one below, because you need to know that you’ve got solutions.

Not every workout has to be a 2 hour affair.

Once you see results from these short burst training sessions, you’ll begin to see opportunity in every small window of free time to sneak in a quick workout.

Let’s get into it.

Here is a simple workout that integrates the suspension trainer with more traditional bodyweight movements.  It’s deceptively taxing.


Equipment:  Suspension trainer, bodyweight, timer

Space:  8x8ft

Time: 15-20 minutes

Impact:  Low-Moderate

Complete at least 3 rounds (up to 5 round) of the following reps/exercises with no rest between exercises:

  • 20 Push-Ups
  • 20R/L Rear Foot Elevated Single Leg Split Squats (Suspension Trainer)
  • 20 Inverted Rows (Suspension Trainer)
  • 10 Ab Wheel Rollouts
  • 20R/L Mountain Climbers or 20 Burpees

Rest:  1-2 minutes before starting the next round.

Repeat for 3-5 total rounds

Here is an unedited/summarized video clip of the workout….

A couple of things:

  1. Scale the workout.  If you are new to training, perform 10 reps of each instead of the recommended 20 reps.  Switch single leg squats for traditional bodyweight squats.  Perform as many regular push-ups as possible, when you get tired, move to knee push-ups. If you’re advanced, aim for 5 rounds.  If you’re still not impressed with the difficulty, add a weight vest.  I can keep going all day with progressions to help increase the difficulty of a workout like this, if you have questions, just ask me!
  2. Buy a suspension trainer.  Some of you won’t see the value in this, but trust me, there is value in this.  It opens up a whole other world of working out that you didn’t know existed.  It makes a lot of exercises far more natural and enjoyable.  I prefer the Lifeline Jungle Gym XT because of price and quality.
  3. 10 reps for ab wheel roll outs.  Please take notice of the decreased reps for this movement.  I have completed this workout using 20 reps before, and quite honestly, it just took too long.  All of the other movements are up tempo and then boom… slow on the roll outs.  Plus, form breaks down quickly with high rep anti-extension core work.
  4. Go for it.  Assuming you’re using your head (aka: common sense) and you’ve been cleared by a physician to participate in physical activity, just go for it.  Warm up, and get to it.  The more you think about it, the greater the likelihood that you’ll talk yourself out of it.  Less reading, prepping and planning.  Sometimes you’ve got to take the road map and get behind the wheel.  I already gave you the road map, now get driving.


—>  Some thoughts…

I love training sessions like this, they are quick and to the point.

If you travel, training like this is cash money.

We address the entire body in a short time frame, using mostly unloaded movements that are resistance based.

One important thing to remember:  Don’t under-estimate the effectiveness of bodyweight training, yet don’t expect too much from bodyweight training.  Keep everything in perspective.

Just do the workout and see how your body reacts to it.  Your body will tell you what needs to be tweaked the next time around.


Cheers to finding a way to get it done!



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