New Onnit Performance T-Shirts are available now! New Onnit Performance T-Shirts are available now! Shop Now
Beginner Suspension Trainer Workout

Beginner Suspension Trainer Workout

Written by
October 20, 2016
Updated January 29, 2019
Category: Fitness

If you’ve never done an entire workout using just a suspension trainer before, we’ll warn you right now that it’s going to be harder than you think.

Your core never gets a break, as it must work to keep your spine and hips aligned throughout every movement. Of course, that means stronger abs and maybe even a sharper six-pack (assuming you’re not drinking too many six packs).

The following routine will give you a rudimentary understanding of how to use the suspension trainer to work every part of the body to train stability and strength, while challenging your conditioning with fast-paced circuits.

Perform it up to four times a week on non-consecutive days. Note that you’ll need a trainer that offers food cradles, as gymnastics rings alone won’t allow you to train the lower body. The new Onnit suspension rings—shown below—would be ideal (we’re just sayin’).

Try it for four weeks, and lifting weights just might seem easy by comparison.

Beginner Suspension Trainer Workout Directions

The workout has three groups of exercises marked “A,” “B,” and “C.” Perform the grouped exercises in sequence, spending 60 seconds on each exercise and taking 15 seconds to transition between moves.

Afterward, rest 90 seconds, and repeat the group for three total rounds. Then move on to the next group and complete it in the same fashion.

1A. Hip Extension Suspension Trainer Exercise


Adjust the straps so that the foot cradles are at about the level of your calves. Lie on your back on the floor and place your feet in the cradles so they’re suspended in air.

Brace your abs and drive through your heels to lift your hips off the floor (be careful not to hyperextend your lower back, which would mean your abs aren’t tight enough).

1B. Plank Suspension Exercise


Place your feet in the foot cradles and get into a pushup position. Lower your body to the bottom of a pushup—where your chest is about an inch above the floor.

Hold the position with your body completely straight and your ribs drawn down with abs braced.

1C. Warrior 2 (Right Leg then Left Leg 60 sec each) Suspension Exercise


Adjust one strap to knee height and place the top of one foot in the foot cradle. Draw your shoulder blades back and down, thinking “proud chest.” Now bend your hips back to lower your torso toward the floor, allowing your support leg to bend as needed.

When you’ve gone as low as you can without losing the neutral alignment of your head, spine, and hips, reach your arms straight overhead. Retract your arms and squeeze your glutes to return to the starting position.

2A. Hamstring Curl to Hip Bridge Suspension Exercise


Set up as you did for the hip extension exercise. Now bring your knees close to your hips, bending 90 degrees. From there, drive through your heels to raise your hips to full extension, but avoid hyperextension.

2B. Knee Tuck Suspension Exercise


Get into pushup position with your feet in the straps. Keeping your head, spine, and hips aligned, draw your knees to your chest.

2C. Warrior 2 (Right Leg then Left Leg 60 sec each)  Suspension Exercise


Repeat as described above.

3A. Hamstring Curl to Hip Bridge Hold Suspension Exercise


Repeat as described above.

3B. Mountain Climber  Suspension Exercise


Get into pushup position with your feet in the foot cradles. Keeping neutral alignment, alternate driving each knee to your chest. Avoid twisting or bouncing.

3C. Warrior 2 (Right Leg then Left Leg 60 sec each) Suspension Exercise


Repeat as described above.

Introducing Onnit’s New Suspension Rings

The Beginner’s Guide To Suspension Trainers

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP unless otherwise noted. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP (unless otherwise noted) or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.