Welcome to Day 7 – CORE DAY!

Suspension Trainers in use at our Vale of Glamorgan Local Lifestyle Centre – Barry Island, UK.


You want a fantastic, portable and amazing way of training? Training that has endless options, can build muscle, endurance, help with rehab and at the same time be set up in minutes?

Welcome to the Brawd Introduction to Suspension Trainer Programme.

If you’ve never used a Suspension Trainer before then strap yourself in (literally) as this is going to change your training forever!

The suspension trainer is one of our favourite ‘go to’ tools in Brawd, so we’ve carefully crafted this Programme from some of our Suspension Trainer qualified coaches. 

Aim and Programme Overview

The aim of this programme is simple:

  • To work all planes of movement in the Body (basically think of every way you ‘could move’)
  • To gradually build strength and endurance over the programme duration
  • To introduce you to suspension trainer fundamentals in workouts that are under 30 mins
  • To build a great foundation and your confidence for more advanced programmes we have in store down the line.

 Week 1 –  Introduction to the foundation exercises (Basic Timings)

Week 2  – Endurance and Build Phase 1(Basic Timings)

Week 3 – Endurance and Build Phase 2 (Intermediate Timings)

Week 4/5– Endurance and Build Phase 3 (Intermediate/Advanced)…let’s blow the bloody doors off!!

If you follow the programme you will experience increased whole body strength, endurance and better mobility.

You’ll lose some fat probably too!

Warm Up Videos

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

  1. Suspension Trainer Squat
  2. Forward Lunge
  3. Plank 2 Pushup
  4. Suspension Trainer on Knees Fall out
  5. Side Plank (hold 20 secs each side)

1. Suspension Trainer Squat

2. Forward Lunge

3. Plank 2 Pushup

4. Suspension Trainer On The Knees Fallout

5. Side plank hold 20 secs each side

You warm?

Main Workout Videos

Here we go – remember that this is going to be tough and will challenge you.

2 Rounds of the following exercises:

  1. ST Suspended Plank
  2. ST Suspended Jackknife
  3. ST Fallout

Timings : 20 seconds work/20 seconds rest between each exercise.

Move through exercises 1 – 3

After 1 round of the 3 exercises – rest for 1-2 minutes before starting next round.

1. ST Suspended Plank 

2. ST Suspended Jackknife

3. ST Fallout

How was it?  Tougher than you thought or did you do ok?

Tell our Online
Community how you did!

Tell everyone how good you feel !!

Cool Down Videos


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

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 !!