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Spyder Suspension Training #1



To start with, These are Extra workouts that you can download and try out.
These workouts are designed to be used with my Spyder Fitness web site and Spyder suspension trainer.
Web site up very soon..
but here is a taster on what I will try and do thought out 2013…




And here is a sample on the website…




This routine is designed to give anyone a great workout for AT HOME, OUTSIDE, or at the GYM.


Spyder Fitness #1

Today’s focus will be core and cardio.


There are a couple different ways you can do this routine.
    •    You can performed a timed workout doing as many reps as you can for 30-60 seconds
    •    You can perform each exercise for 1 set and then start over.  (Complete the circuit up to 2-3 times)
    •    You can perform each exercise for 3 sets before moving to the next exercise and the workout is finished once you perform the last exercise.
    •    You can superset 2 exercises, take a 45second to 1minute break and then superset the next two.  (A superset is when you do two exercises at the same time, one right after the other until you complete 3 sets of both exercises)

Warm Up
10 minutes of light cardiovascular exercise of your choice.
(Be sure to warmup and stretch before beginning.)


Each of the following workouts will be for 1 minute:

Jumping jacks
Suspension planks
Suspension sit-ups (feet in cradles)
Knee tuck jumps
Suspension sprinters start
Ice skaters
Suspension Mountain climbers
Alternating fast feet high knees
Single-Leg Lunge (Single Straps)

Suspension Crunches



Rest 30-60 seconds between sets
You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.
Stretch, rehydrate, rest up.


Until next time