Demonstrated by Tom Nagy
No need for expensive suspension training equipment – simply use a swing at your local playground for a fun, effective full body suspension workout!
Each move is all core – all the time!
Decline Push Ups
- Begin in push up position with your feet on the swing.
- Perform a push up by lowering body down as far as possible, then pause and extend arms to raise body back to starting position.
- Keep body in a straight line throughout the exercise.
Row
- Stand with your feet hips distance apart facing the swing set, hold the swing with both hands.
- Extend arms and lean back approximately 45-degrees.
- Perform a row by pulling body toward the swing using back muscles, keeping elbows close to the body & pointed back, pinch shoulder blades together at the top of move.
- Keep abdominals contracted and body in a straight line throughout the exercise.
Bi Curls
- Stand with your feet shoulder-width apart facing the swing set, hold the swing with both hands.
- Extend arms and lean back approximately 45-degrees.
- Keeping your arms shoulder height and elbows forward, perform a biceps curl by pulling your body up.
- Keep abdominals contracted and body in a straight line throughout the exercise.
Over Head Triceps
- Stand with feet close together facing away from the swing set, hold swing with palms facing forward.
- Extend arms and learn forward.
- Perform an overhead triceps extension by bending your elbows until they reach at least 90 degrees.
- Extend arms and return to starting position.
- Keep abdominals contracted and body in a straight line throughout the exercise.
Squats
- Stand facing swing set w/ feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight and hold swing with both hands.
- Look straight ahead & squat down as far as possible keeping knees over ankles.
- Exhale & straighten legs to return to starting position.