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September 01, 2020 2 min read

 When working out at home, there are many effective ways that you can build strength and muscle without investing a heavy dumbbells, weight bars, and kettlebells. While these are remarkably effective at helping you reach your fitness goals, they can be expensive and dangerous if used improperly.

     Rather than risking injury, use Elite Home Workout’s P3-2 Pro Suspension Trainer instead and get a safe workout that will help you build strength and muscle. Let’s take a look at some suspension training exercises that you can do in the comfort of your own home:


Pistol Squat

  • Using one suspension strap, position the handle so that the grip is at approximately shoulder-height when you’re standing next to the trainer.
  • Stand so the strap is just in front of your right shoulder, and grip it with your right hand. Take a step backward to add some tension to the strap.
  • Lift your right leg off the ground, extending it in front of your body at an angle.
  • Shift your hips back and squat down, lowering them toward the ground as you bend your left knee and allow your right arm to extend.
  • When your left knee forms a 90-degree angle, press through your heel and push yourself back to standing position, allowing your right arm to assist as needed.


  • Position the handles at any height you feel comfortable with, from chest-level to knee-level.
  • Stand behind the handles, then grip them with both hands.
  • Keeping your core tight and your shoulders strong, slowly bend your elbows, lowering your chest toward the handles.
  • When your elbows form 90-degree angles, press against the handles to push yourself back to the starting position.


  • Position the suspension trainer handles so they’re a few feet off the floor.
  • Kneel in front of the straps, your back to the handles. Lean forward and place your palms on the ground.
  • One by one, place both feet into their respective handles.
  • Shift your weight forward over your palms, tighten your core, and lift your knees off the ground, extending them behind you.
  • Keeping your torso and legs independently straight, tighten your core and hinge your hips up toward the ceiling.
  • Reverse the movement and carefully extend your hips, lowering your body back into the starting position.


  • Position the suspension strap handles at a height where you can grip them with your arms extended when you’re lying on the ground beneath them.
  • Lie on a mat beneath the suspension trainer so that the handles are hanging over your navel.
  • Bend your knees and place your heels on the ground. Reach up and grasp the handles with both arms, your palms facing your head.
  • Engage your abs and curl your neck and shoulder blades off the floor. Then, engage your biceps and pull your chest up toward the handles, bending your elbows until you’ve pulled yourself as high as you can go.
  • Reverse the movement and carefully lower yourself back to the floor.

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