Suspension Straps will take your body weight exercises to the next level



Suspension Straps will take your body weight exercises to the next level


What Are Suspension Straps?


Suspension straps or blast straps are a relatively new way to preform
body weight exercise.
They are basically nylon belts with handles that are used to do suspended body weight exercises, balance exercises, and resistance exercises.

To preform the exercise properly you must stabilize yourself engaging more muscles. For example doing suspend bicep curls requires your core to be engaged to stabilize yourself to preform the exercise. Even in muscle training you will be preforming balance exercises. Which in turn works the small stabilizing muscles that get over looked in most other forms of exercise.

I really enjoy using the Jungle Gym XT Suspension Strapsfrom Lifeline and MonkeyBar Gym. They have features that others on the market do not have. They can be connected either by one or two attachment points. The foot stirrups are made of rigged polyurethane to make it easier to get your foot in and out of. You get a belt to put over a tree limb or monkey bars to take them outside. Plus they are half the price as their competitors.

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The Benefits to Suspension Straps


They Save Space These straps require very little space and you can train just about anywhere.

Convenience They are small enough to take on business trips, vacations, or the gym

Balance and Stability Besides the main muscles you will be working out you will working small muscles that add to stability and strengthen smaller overlooked muscles.

No Weights Necessary You are just using your body weight.

Versatile There are 100’s of different exercise that can be preformed with these straps.

Price The Jungle Gym XT Suspension Straps are around $100 and well worth it!

A Full Body Suspension Straps Workout


Below is a sample workout that I came up with. It takes around 20 minutes to complete 4 circuits. Completing one set of each exercise then moving on to the next. Try not to take breaks until you complete a full circuit.

Amazon.com offers these with free shipping compared to other sites that sell them:

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Exercise 1: Suspended Pushups


Start by either using a neutral or overhand grip and arms fully extended. The more your body’s angle is parallel to the floor the more resistance and difficultly your pushups will have and be. Play around and find an angle that works for your ability.

Reps: 5

Sets: 3-4

Rest: NONE

Level: Beginner – Advanced
chest exercises

chest exercises


Exercise 2: Tricep Extensions


With an overhand grip and leaning forward extend your arms overhead. Lock in your elbows and bend your arms until your forearms are parallel and your arm is at a 90˚ angle. Extend back up until your hands are back overhead.

Reps: 10

Sets: 3-4

Rest: Crack that whip you aren’t getting any!

Level: Beginner – Advanced
Tricep exercise

tricep extension 2


Exercise 3: Face Pulls


Use an overhand grip with your arms straight out in front of you. Lean back and pull the back of your hands towards your face. Keep you hands high as you pull back until your arms are at a 90˚ angle. Brace your core by pulling your belly button towards your spine.

Reps: 15

Sets: 3-4

Rest: THERE IS NO REST

Level: Beginner +
back workout

back workout



Exercise 4: Reverse Flys


Using an overhand grip put your arms straight out in front of you as you lean back. Slightly bending your elbows pull your hands out until they are straight from your sides and your palms are facing forward. Keep you chest up and your shoulders back as you complete the reps.

Reps: 15

Sets: 3-4

Rest: We Don’t Need No Stinkin’ Rest!

Level: Intermediate +


Face Pull 1

chest exercsies


Exercise5: Aligator Walks


Adjust the straps down until they are around knee height. Get down on all fours and place your feet the stirrups. Come up to a prone pushup position, keeping your arms and back straight. Next spread your fingers out and point them inwards towards each other. Keeping your core braced walk out as far as your can and walk back. That is one rep.

Reps: 10

Sets: 3-4

Rest: XXXXX

Level: Intermediate

core strengthing exercises



Exercise 6: Suspended Lunges


Keeping one foot in the strap, standup, and keep your balance. Use the other strap for balance if needs be. Next extend the leg of the foot in the stirrup out as far as possible while bending the front knee of your balancing front leg. Make sure not to track you knees out over your toes (as I did in the last picture!)

Reps: 10 per leg

Sets3-4

Rest: Yep after each circuit take 90 seconds

Level: Beginner

leg workout

leg workout

leg workout




Suspension Straps
a great item to add to your home gym or something easily brought to the gym to add to a
weight training workout.

Please checkout my other workout routines for
body weight exercises,
circuit training,
cardio intervals.








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