1Exercise
Suspension Squat
Rest 45s
- 115 reps x 0 kgRIR 3
- 215 reps x 0 kgRIR 2
- 315 reps x 0 kgRIR 1
Use straps for balance support only; keep heel pressure and full-depth reps with smooth tempo.
Cardio Workouts With Suspension
Suspension-focused cardio workouts that use low-rest circuit training, leverage-based progression, and practical effort targets to improve work capacity, conditioning, and muscular endurance.
Set load units
Workout 1
5 exercises15 sets
Suspension Cardio Circuit Template
Quadriceps, Hamstrings, Glutes, Chest, Biceps, Triceps, Front Delts
A suspension-first cardio template using full-body resistance intervals and short recoveries. Progress by adding rounds, tightening rest, or increasing leverage difficulty before adding external load.
- 1
- 2
- 112 reps x 0 kgRIR 3
- 212 reps x 0 kgRIR 2
- 312 reps x 0 kgRIR 1
Keep elbows softly bent and rib cage stacked; avoid overstretching at the bottom.
- 3
- 115 reps x 0 kgRIR 3
- 215 reps x 0 kgRIR 2
- 315 reps x 0 kgRIR 1
Keep elbows high and fixed; reduce body lean if hip drive starts replacing elbow flexion.
- 4
4ExerciseSuspension Triceps Extension
Rest 30s
- 115 reps x 0 kgRIR 3
- 215 reps x 0 kgRIR 2
- 315 reps x 0 kgRIR 1
Keep ribs down and elbows pointing forward; avoid low-back extension under fatigue.
- 5
5ExerciseSuspension Front Raise
Rest 30s
- 112 reps x 0 kgRIR 3
- 212 reps x 0 kgRIR 2
- 312 reps x 0 kgRIR 1
Raise only to shoulder height, keep neck relaxed, and keep the core braced to prevent arching.