Queenax™ of the Week: Suspension Circuit


Queenax™ of the Week: Suspension Circuit

Try this suspension fitness circuit that combines freedom of movement, strength conditioning, and play.  Select the optimal movement for each station depending on your capabilities and fitness level.


Workout Structure

Warm-Up: 5-10 minute dynamic total body warm-up, incorporating foam rolling, jumping jacks, skips, walking lunges, and arm circles.


  • 5 Stations
  • 30, 45 or 60 seconds per station
  • Minimize transition time between stations
  • Rest for 2 minutes between complete circuits
  • Perform complete circuit 2-3 times

Cool down: 5-10 minute stretching and flexibility exercises.

Workout Tip

To increase intensity, vary training angle, increase speed of movement or increase range of motion.

For a strength-oriented workout, select more traditional movement patterns, steeper training angles, and a wider base of support.

For a play-based workout, select movements that accommodate wider ranges of motion and combine multiple movements. 

Workout Stations

Station 1: TRX® Suspended Lunge - Select a suspended lunge or a asymmetric lunge

Station 2: 4D PRO® Bungee Fitness Parachuter - Vary speed of movement to focus on cardio or strength

Station 3: CrossCore® Rows - Perform single side, alternating, or reciprocating rows

Station 4: Up Strength Variations - Perform climbs, rows, or hip hinge variations

Station 5: Superfunctional™ - Perform jump-assisted pull-ups or hanging swings