How Adding Suspension Training Can Enhance Your Weekly Workout

Here is a favorite workout of the week that includes a suspension trainer system like the TRX or gymnastic rings, plus calisthenics, weights and cardio. A complete mix. If you are short on time, pick either the TRX or the weight circuit. Save the cardio for another time of the day if you prefer.

Workout mix of options:

Warm up with pyramid push-ups and run sets: One push-up, 25-meter run, two push-ups, 25-meter run up to 20, then stop.

Tough warmup of 210 push-ups if you do the full 1-20 pyramid up. Do not return back down. The way this works is to do one push-up, run 25 meters; do two push-ups, run 25 meters run; do three push-ups, etc. You also can make this run dynamic with stretches like butt kickers, high knee lifts, leg swings, side steps, etc., and warm up the body during this section.

TRX Circuit

Repeat four times.

• Cardio five minutes
• TRX push-ups 10-15
• TRX rows 10 (squats optional)
• TRX wide rows 10
• TRX high rows 10
• TRX biceps curls 10
• TRX rollouts 10

* All nonstop

Weight/PT Circuit

Repeat four times (pull/push mix).

• Pull-ups max
• Bench press 5-10 or TRX push-ups 10-15
• Pulldowns 10-15
• Push press 10-15
• Rows 10/arm
• Sit-ups one minute, goal pace for fitness tests, or plank pose one minute

Run Intervals

Repeat six times.

• Quarter-mile at goal mile pace
• Rest with a 100-meter walk

Repeat three times.

• Half-mile at goal mile pace
• Rest with a 200-meter walk

Or swim if you prefer not to run today.

• Swim a 500-meter warmup
• Repeat 10 times.
• Odd sets: 100 meters at goal pace for a 500-meter timed swim
• Even sets: 100 meters at faster than goal pace/sprint. Rest as needed.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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