Welcome to Day 31





We reckon if you’ve stuck to the plan you will have changed shape significantly?

Hope you enjoyed it.

Please share if you did and keep us posted in our Private Facebook group


Coach Lloydy

Warm Up Videos

Perform 8-10 reps of each of the exercises below at 50% (or effort 5 out of 10)

  1. Sumo Squat
  2. Forward Lunge
  3. V Situp
  4. Full HOG Pressup
  5. Suspension Trainer Row

1. Sumo Squat

2. Forward Lunge

3. V Situp

4. Full HOG Pressup

5. Suspension Trainer Row

You warm?

Main Workout Videos

40 repetitions of the following exercises:

  1. ST Suspended Jack Knife
  2. ST Rotational Power Pull 20/20

40 reps total for each exercise

1. Suspended Jack Knife 

2.Rotational Power Powerpull

Tell everyone how good you feel !!

Cool Down Videos


  • Hold each position for 10-15 seconds on each side.

Tell our Online
Community how you did!

Suspension Trainer Overview Homepage

Suspension Trainer TIPS

  • Scale the exercise back if you need to

    If you struggle with the full version of the exercise, ask the Brawd Coaches in the Facebook group for a scaled version. Use the scaled version until you are comfortable enough to try again.Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

  • Core core and more core

    The key to good form with the suspension trainer is remembering to keep your core engaged at all times during the exercises.

  • Use the force Luke

    Well actually use the force of gravity. You will quickly find that you can “self adjust” the difficulty level of the exercise quickly by just moving your position whilst using the Suspension trainer. Moving your feet back or forward just a little can dramatically increase or reduce the intensity of the exercise.

  • User a Timer App

    Use a Timer App like Gymboss. There are many out there so pick one that suits you.

  • Get some Music on

    Sometimes you’re not in the mood. So keep that playlist handy to “trigger” yourself into action

  • Don’t be afraid to ask

    If you’re not getting it or have a question, don’t be a typical bloke and keep it to yourself… just ask in our Online Facebook community.

Tell everyone how good you feel !!