Suspension Trainer Advanced Workout

This suspension trainer advanced workout program consists of the more advanced movements, or movements that can be progressed.  Several of the movements are full body movements that require high levels of stability  and mobility as well. If you are unable to perform of the movements, step back to comparable movement in the level one workout and continue to work on progressing that movement at that level.

Try to find the resistance level that fatigues you within the assigned repetition range

Suspension Trainer Advanced Workout Summery is below. It is a jpeg so feel free to save and print for reference or to take you with youScroll down further for videos and further instruction of each movement.  Check out the Intermediate and Beginner Suspension Training workouts with video, for movements that are slightly easier and less complex.

Warm Up

Forward Lunge with Fly

A good total body foundation movement to teach the core to stabilize and assist movement of the upper and lower body simultaneously.  It makes a good warm up move for the intermediate and advanced workout. This is because the movement uses a lot of muscles at the same time and requires multiple larger muscle groups to work together, with a moderate amount of resistance for any one muscle group.

  • Primary focus:  Legs and Chest
  • Set-up: Straps fully extended 
  1. Face outward, hold the straps out in front of you with your arms extended.
  2. Take a big step forward with one foot, and drop the back knee down toward the floor to go down into the lunge. At the same time, allow the arms to open up and move from the front to the side.  They should stay parallel with the floor and extend straight out from your shoulders at the end of the movement.
  3. To come back up, tighten your core, push back up through the front leg, and squeeze the muscles in your chest to bring your arms back together in front of you.

Tips and Progressions:

  • The emphasis can be shifted from the upper body to the lower body depending on which you push with more to get back up to the top of the movement.


Squat to Reverse Fly

Two movements performed together that result in working many muscle groups at the same time.  The reverse fly movement will help your posture, and the adding of the squat at the same time will get the entire chain of muscles in your back and torso working together.

  • Primary focus:  Rear Shoulders and Legs
  • Set-up: Straps Fully Extended
  1. Face inward with a slightly wider then shoulder-width stance and hold the straps with your arms extended in front of you.
  2. While keeping your arms straight, sit down into the squat. Go down as low as you feel you are comfortable with.
  3. At the bottom, push back up, and when you get close to the top of the movement, immediately move your arms out to the side until they are in line with your shoulders.

Tips and Progressions:

  • Get into an amount of lean that will load the desired amount of weight onto the reserve fly movement. You will still be leaning back to some extent during the squat, but that is ok.
  • Keep the movement controlled, and don’t use momentum to swing you back up from the squat. Make your legs and hips do it.
  • A great addition to a workout if you are time-pressed, or looking to add a cardio component to get your heart-rate up and burn more calories in less time.


Main Circuit

Suspended Burpee

This movement give you a lot of bang for your buck. It’s a challenging total body movement that requires all-purpose strength, stability and mobility.

  • Primary focus: Everything. The transition between the standing and floor position works the entire movement chain.
  • Set-up:  Straps fully extended and approximately 6 inches off the ground
  1. Start by facing outward standing on one leg, with your other foot suspended in both cradles.
  2. To start the movement, push the suspended leg back behind you as you lower your upper body to the ground until your hands are on the ground in front of you. At this point your supporting leg will still be underneath you with the knee bent.
  3. Extend the bent leg behind you, until that foot is next to the suspended foot. Your arms are now be supporting your upper torso (as if you were going to do a push-up). Your body should be straight like a board.
  4. To get back up, drive the unsuspended knee forward and back underneath you, while keeping the suspended leg extended behind you. Now, stand back up by returning your torso to upright as you push back through the front leg.

Tips and Progressions:

  • This one is about quality, not quantity. Use time or repetitions as a target goal for your sets, but don’t get sloppy. If you feel you are losing your perfect form because of fatigue, stop.
  • Want even more? Add a push-up movement to the bottom of each repetition.



Squat Press Jumps

This is a full-body explosive movement that will develop strength and power in the large muscles of the legs and hips. Doing it will train the muscles how to fire more muscle fibers, faster. This will increase the ability to generate more power in cycling, running and all other active endeavors.  The impact and high force of the jump is great for developing strong bones.

  • Primary focus:  Legs and Hips
  • Set-up:  Straps mid-length to fully extended
  1. Face inwards holding the straps at shoulder level, with a shoulder-width stance.
  2. Drop your hips and descend into a squat, keeping your arms in the same position.
  3. When you reach the bottom, EXPLODE upwards while simultaneously pressing your arms up.

Tips and Progressions:

  • Descending lower into the squat will increase the range of motion and make it harder.
  • Catch some air. Try and get as far off the ground as possible.
  • Keep the transition time as short as possible. As you reach the bottom of the movement, explode back up as quickly as possible.


This is another great all-around movement that targets the large muscle groups in your back.  It can improve posture by strengthening the muscles that pull your shoulders back.  This one is especially great for those who spend extended amounts of time at a desk, computer or behind the wheel.

Focus: Back and Arms

Suspension Length: Straps shortened to mid-length.

  1. Face toward the anchor point holding the straps with a shoulder-width stance. Now, step forward, lean back and straighten your arms.
  2. Pull yourself up until your elbows are bent and at your side, exhaling as you pull yourself up. Keep a solid core and straight body position from your head-to-feet, and your head aligned with the spine.
  3. When you get to the top, lower yourself back down by allowing the arms to straighten out again until you are back in the starting position.

Tips and Progressions:  Since this is the Advanced Workout…..Get down as low as you can!  You can even elevate your feet by placing your heels on a bench or step, making your horizontal and giving you the maximum amount of resistance.


Assisted Dip

An advanced all-purpose upper body pushing movement that develops upper body strength as well as a strong core alignment, strength and stability which benefits all disciplines and all aspects of training.

  • Primary focus: Shoulders and Arms
  • Set-Up:  Straps Mid-Length
  1. Start by facing outward, holding the straps in a way that the straps are positioned behind you and on the inside of your arms. Your palms will be facing inward to your sides.
  2. Lower yourself down by allowing the elbows to bend back behind you. Keep good posture with an upright torso, shoulders back (no shrugging).  Use your legs to assist as much as you need to and as little as you have to.
  3. Descend until you have roughly a 90-degree bend in the elbow, and then push yourself back up.

Note: This will be a self-spotting exercise and you will use your legs to help support your body-weight, if needed. You may partially support yourself with one leg or both legs depending on your level of ability.

Tips and Progressions:

  • A common form error with this one is letting your elbows flare out. Keep them in and tight to your side.
  • To make it harder, use only one leg, or extend both legs in front of your while keeping your torso vertical. This results in you having to lift more of your body weight.



Suspended Power Lunge

An explosive movement that will increase strength and power of the hips and legs. The legs and hips must stay aligned while absorbing impact, decelerating body mass, and then producing explosive power to push the body back up; all with just one leg.  The impact and high force generated is great for bone health.

  • Primary focus: Hips and Legs
  • Set-up:  Straps fully extended and approximately 6 inches off the ground
  1. Face outward, standing on one leg, with the foot of the “non-working” leg suspended in both cradles    
  2. Drop down into the movement by pushing back with the foot that is in the cradle, allowing the front leg to bend and your hips to drop down toward the floor.
  3. Now, when you get to the bottom, Power Back Up with as much acceleration as you can produce. Push through the front leg as you pull the suspended knee back in line with the supporting knee. The result should be a hop or jump off the ground.

Note: Always keep a slight bend in the knee of the leg that is supporting all of your weight.  Make sure you don’t lock out your knee.  Make sure the knee stays over the foot, and your torso stays straight up and down

Tips and Progressions:

  • Master the Suspended Lunge movement before attempting the Suspended Lunge with Jump.
  • Don’t rush it. Make sure you control the landing and maintain good form on the descent back down.



This is a challenging movement that will develop your overall dynamic core strength as well as your ability to support and stabilize your bodyweight with your upper body, while the lower body moves.  This will translate into a strong foundation that will support all your activities and endeavors.

  • Primary focus: Core and Hip Flexors, Arms
  • Set-up:  Straps fully extended and approximately 6 inches off the ground
  1. Face outwards from the suspension trainer on your hands and knees, with your toes in the cradles right underneath the anchor. Your hands should be slightly wider then shoulder width, and your thumbs should be aligned with your chest.
  2. To get in starting position, simply straighten your legs, which is going to lift your knees off the ground.
  3. Pull your legs toward your chest by driving your hips upwards toward the ceiling.
  4. At the top of the movement, pause and slowly go back down to the starting position.

Note: Keep you core tight, and don’t let your back or hips sag during this exercise.

Tips and Progressions:

  • Starting further out will be harder, and starting further underneath the anchor point will be easier (refer to chapter 3).
  • A common error is to allow your body to shift back too far, resulting in your hands being in front of you. Your hands should remain in line with your shoulders, and if you were to draw a line between them, this line would be directly under your chest (not your face).


Swim Pull

This movement mimics the pull of the freestyle swim stroke, and will help develop that muscles that drive the arm through to propel you forward in the water.

  • Primary focus: Back and Arms
  • Movement:  Straps fully extended.
  1. Start with an offset stance that will allow for some weight shifting during the movement. Lean back and find a starting position that will provide the amount of resistance you want.
  2. Keeping your body straight, and your arms straight, push your arms down to your sides, which will lift bring your body forward and vertical. Make sure the arms stay extended and straight.
  3. Repeat by lowering yourself back down in a controlled descent.

Notes: Keep your shoulders back, and shoulder blades actively retracted in and “down toward your pockets” 

Tips and Progressions:

  • The offset stance will allow you to shift your weight forward and back over your feet during the movement to provide a more constant resistance through the arms as you pull your body up to the top
  • At the time of the movement, finish it by giving your triceps a squeeze and straightening the elbow all the way. If you have even done the swim stroke drill where you “flick the water” after you finish the pull though, this last small movement is very similar.


Has this information been helpful to you? If so, considering purchasing the Complete Suspension Fitness Book or the Suspension Fitness for Beginners. It is available in both hard copy and Kindle. I believe strongly that these tools and methods can help you obtain better health, greater fitness and more enjoyment in your chosen activities and endeavors.  All the information, workouts, and videos on this site are free. If you found value in this site, please consider donating a few bucks to help me maintain and add new content. I am just one individual running this and my only sponsors are you guys.  Feel free to contact me directly with any questions, feedback or thoughts at Thank you for reading!

Share on Twitter
Share on Facebook