7 Minute Suspension Workout for Busy Parents

1. When performing this exercise, ensure that you have a tall upper body and that when you land, you land on soft legs rather than locked out knees.
2. As best you can, ensure that your body weight is over top of your back leg and the lower body limb segments are about 90 degrees.
3. Take a step to the rear, allowing your hips and knees to flex to lower your body.
4. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. This will be your starting position.
5. Hop by pushing yourself up, then switching the legs returning to starting position.

1. When performing this exercise, you wanna make sure that you have a safe back.
2. To do so, you wanna set it with slight arch at the bottom of the squat.
3. Also, since this is a lower body exercise, you wanna ensure the you’re driving from your hips so your glutes will be active at the top of the squat.
4. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent.
5. To make this exercise more challenging, move your feet closer to the straps. To make it easier, move your feet further away.

1. When performing this exercise, ensure that you land on a soft knee. Keep your core engaged in neutral spine
2. Don’t let the knee on the front-loaded side pass over top of your toes.
3. On the suspended side, load up as much body weight as you can.
4. Lower the suspended foot all the way to back as far as you can until your knee nearly touches the ground. Then hop by push yourself keeping a straight body.
5. Repeat for the recommended amount of repetitions. 6.When you complete one side, repeat on the other.

1. When completing this exercise, ensure your abdominals are engaged and maintain neutral spine at a lengthen position.
2. When you’re in the crunch, shorten the distance between the bottom of your ribs and top of your hips.
3. With your feet suspended on the straps, get into a push up position by balancing your weight on your hands, arms and elbows straight.
4. Keeping your body straight, lift your hips off the floor. This will be your starting position.
5. Pull your legs towards your chest with your knees slightly bent. Your hips will rise upward. Continue the movement until your hips are over your shoulders in an inverted press position. Back to starting position.
6. Repeat for the recommended number of repetitions.

1. When performing this exercise, ensure your abdominals are active.
2. This will be particularly challenging when your feet are closer to the ground.
3. To help keep your abdominals engaged, press down on to the handles to ensure an active body while performing this exercise.
4. Lie with your back flat on the ground, hold the handles with your arms straight and hands above your torso. Bend your knees. This will be your starting position.
5. With your knees bent and locked, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
6. As you inhale, slowly lower your legs back down to the starting position.

1. When performing this exercise, keep your abdominals engaged. You’ll cross your knee from one side to the opposite elbow on the other.
2. With your feet suspended on the straps, get into starting position by balancing your weight on your hands, arms and elbows straight.
3. Keeping your body straight, lift your hips off the floor.
4. Start with one leg, cross one knee to the opposite elbow. Then back to starting position. Proceed with the other knee.

1. For this exercise, you wanna keep your abs and your glutes engaged maintaining a straight line throughout your body.
2. At the bottom of the press, keep your elbows and hands roughly in line with mid chest at an about 90 degrees depth.
3. With your back at the equipment, grab the straps with your palms facing the ground and heels up. This will be your starting position.
4. Slowly descend your body keeping your elbows, hands in line with mid chest. Then pull yourself back to starting position.
5. Repeat for the recommended number of repetitions.
6. To make this exercise more challenging, lengthen the straps. To make it a little bit easier, shorten them.

1. When performing this exercise, you wanna keep your core engaged and glutes on. This will help maintain neutral spine.
2. When performing the row itself, you wanna pull your hands and elbows down towards the bottom of your rib cage.
3. With your arms extended, lean back and adjust your relative position to change the degree of difficulty.
4. To make this exercise more challenging, walk your feet towards the straps. If you wanna make it easier, walk your feet away.

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