Sling Exercise & Sling Bungee: The Fun, Low-Impact Workout That Burns Calories & Builds Strength!

The fitness world constantly evolves, bringing fresh and exciting ways to stay in shape. If you want a full-body workout that’s dynamic, low-impact, and a lot of fun, sling exercises ^[1], and sling bungee are worth a try!

5 Effective Sling Exercises to Build Strength & Stability

1. Leaning Rows

Muscles Worked: Biceps, back, core

For this exercise routine, safely secure your TRX strap to an attachment point like a door frame to assist in the movements.

• Begin in an upright standing position with your feet hip-width apart, facing toward the attachment point.
• Hold the sling handles in each hand with your palms facing each other.
• Straighten your arms at chest height and lean back, keeping your head, shoulders, hips, and legs aligned.
• Engage your core muscles and pull yourself forward, stopping with your arms at chest height and elbows at 90-degree angles.
• Straighten your arms to return to the starting position and repeat the movement.
• Complete 10 repetitions.

2. Sling Assisted Lunges

Muscles Worked: Legs, glutes, core.

For this exercise routine, safely secure your TRX strap to an attachment point like a door frame to assist in the movements.

• Begin in an upright standing position with your feet hip-width apart, facing toward the attachment point.
• Hold the sling handles in each hand with your palms facing each other.
• Engage your core muscles.
• Take a step back with one leg and bend your front to move into a lunge position.
• Use the sling for balance while lowering your knee toward the floor.
• Hold the position for a couple of seconds.
• Push up through your front leg and repeat the movement 10 repetitions. 

3. Sling Push-Up

Muscles Worked: Chest, triceps, shoulders, core.

For this exercise routine, safely secure your TRX strap to an attachment point like a door frame to assist in the movements.

• Begin in an upright position with your feet hip-width apart, facing away from the attachment point.
• Hold a sling handle in each hand, palms facing down, and lean your upper body forward to create tension on the straps, with yours bent to the sides, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your abdomen and straighten your arms to raise your upper body, completing the push-up.
• Repeat the movement.

4. Sling Plank

Muscles Worked: Abs, shoulders, torso.

For this exercise routine, safely secure your TRX strap to an attachment point like a door frame to assist in the movements.

• Begin in a forearm plank position with your arms beneath your shoulders and your legs straight.
• Place your feet in the sling loops.
• Maintain good alignment with your head, shoulders, hips, and toes.
• Tighten your abdominal muscles and hold the position for several deep belly breaths, in through your nose and out through your mouth.

5. Sling-Assisted Single-Leg Squat

Muscles Worked: Quads, glutes, core.

For this exercise routine, safely secure your TRX strap to an attachment point like a door frame to assist in the movements.

• Begin in an upright standing position with your feet hip-width apart, facing toward the attachment point.
• Hold the sling handles in each hand with your palms facing each other.
• Engage your core muscles.
• Lift and extend one leg forward, then bend one knee to lower your seat into a squat position, using the sling for balance.

5 Easy And Effective Sling Bungee Training Exercises

1. Bungee Superman

For this exercise routine, safely secure your Sling bungee strap to an attachment point to assist in the movements.

• Begin in a standing position, securely attached to your bungee cord.
• Engage your core and lean forward, extending your arms in front of you like Superman flying, using your body weight as a counterbalance.
• Keep your body straight from head to heels, forming a diagonal line.
• As you lean forward, the bungee cord will provide resistance against your body weight, helping you maintain balance and control.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• Gently return to the starting position and repeat the movement, continuously managing your body weight against the pull of the bungee.

2. Bungee

For this exercise routine, safely secure your Sling bungee strap to an attachment point to assist in the movements.

• Begin in a standing position, securely harnessed to your bungee cords.
• Engage your core and adopt a slight squat posture, preparing your body for the jump.
• Propel yourself upwards using your leg strength, allowing the bungee cords to assist in lifting you off the ground.
• Experience a moment of weightlessness at the peak of your jump before descending back down.
• Ensure a soft landing by bending your knees and absorbing the impact through your legs.
• Take several deep breaths in through your nose and out through your mouth to maintain rhythm and focus.
• Return to the initial squat position and repeat the movement, feeling the exhilarating blend of resistance and support from the bungee cords with each jump.

3. Bungee Side Plank

For this exercise routine, safely secure your Sling bungee strap to an attachment point to assist in the movements.

• Begin by attaching the bungee cord to your waist harness.
• Position yourself in a side plank setup: lie on your side with your feet together and one arm directly below your shoulder.
• Engage your core and lift your hips off the ground, forming a straight line from head to feet.
• The bungee cord will provide additional support and resistance, intensifying the core engagement.
• Hold this position, keeping your hips raised and your body straight.
• Take several deep belly breaths, in through your nose and out through your mouth.
• Relax and gently lower your hips to return to the starting position.
• Switch sides and repeat the movement to ensure balanced strength and stability in your core and obliques.

4. Bungee Leg and Arm Lifts

For this exercise routine, safely secure your sling bungee strap to an attachment point to assist in the movements.

• Begin by attaching the bungee cord to your waist harness.
• Position yourself in a straight-arm plank position with your arms beneath your shoulders and your legs straight.
• Engage your core muscles.
• Lift and extend your left arm forward as you lift and extend your left leg backward. 
• The bungee cord will provide additional support and resistance, intensifying the core engagement.
• Hold this position, keeping your hips raised and your body straight.
• Take several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side.
• Complete 5 repetitions.

5. Bungee Reverse Tabletop with Arm Raise

For this exercise routine, safely secure your sling bungee strap to an attachment point to assist in the movements.

• Begin by attaching the bungee cord to your waist harness.
• Position yourself on a reverse tabletop with your arms beneath your shoulders and your knees bent.
• Lift your hips off the floor, forming a straight line from shoulders to knees.
• The bungee cord will provide additional support and resistance, intensifying the core engagement.
• Tighten your abdominal muscles and raise one arm overhead.
• Hold the position for a couple of seconds.
• Lower your arm and repeat the movement on the opposite side.
• Complete 5 repetitions.

What Are Sling Exercises and Sling Bungee Fitness?

Sling exercises and sling bungee fitness are two exciting, innovative workout methods that use resistance and support to challenge your body in new ways.

These sling exercises involve using a suspension system—like TRX straps ^[2] or sling trainers—where your body weight creates resistance for strength training, balance, and mobility.

Sling Bungee Fitness, on the other hand, adds a bungee harness system that reduces impact, allowing for dynamic, gravity-defying movements.

Sling Exercise vs. Sling Bungee: What’s the Difference?

According to Dr. Jordan Metzl, a sports medicine physician and fitness expert, sling bungee fitness is a low-impact yet highly effective workout method. He explains:

“Sling bungee workouts provide a unique combination of strength, mobility, and balance training while significantly reducing the impact on joints. It’s an excellent way for people recovering from injuries or those looking to maintain fitness without pain.”

Similarly, Dr. Brian Sterling-Vete, an American fitness expert and author, emphasizes the versatility of sling-based exercises beyond bungee training. In his book, Improvised Isometric Exercise Devices – The Climber’s Sling, he explores how a simple climber’s sling can be an effective tool for isometric exercises, highlighting its potential in strength training and rehabilitation.

While sling exercise improve stability and core strength through controlled movements, sling bungee fitness adds an element of fun and bounce, making it feel like flying while still engaging muscle groups through resistance training.

Together, these insights reinforce how sling training—whether in a bungee system or traditional suspension setup—offers a safe, adaptable, and joint-friendly way to build strength, mobility, and endurance.

What is the Weight Limit for Sling Bungee & Sling Exercises?

• Sling Exercises: Most suspension trainers support up to 350-400 lbs.
• Sling Bungee Fitness: The weight limit varies, typically 90-250 lbs, depending on the bungee resistance level. 

Recommended Equipment Needed for Sling Training & Sling Bungee Fitness

For Sling Exercises:

1. Suspension trainer (TRX, resistance bands, or slings)

Price: $179.95

Product Description:

Brand	TRX
Material	Nylon, Thermoplastic Rubber, Steel
Color	Black
Item Weight	1.7 Pounds
Style	All-in-One

2. Anchor point (wall mount, ceiling mount, or door anchor)

Price: $16.99

Product Description:

Item Weight	‎2.14 pounds
Package Dimensions	‎5.16 x 4.96 x 2.68 inches
Material	‎Aluminum
Pattern	‎Solid
Included Components	‎Ceiling Anchor,4 Expander Bolts, 4 Heavy-Duty Screws

3. Exercise mat

Price: $21.98

Product Description:

Brand	Amazon Basics
Material	Foam
Product Care Instructions	Hand Wash Only
Product Dimensions	73.2″L x 24.3″W x 0.5″Th

For Sling Bungee Fitness:

4. Bungee Harness

Price: $122.99 – $150.00

Product Description:

Brand	PRIORMAN
Material	Natural Rubber
Color	Black
Sport	Yoga
Included Components	Bungee fitness equipment set

5. Bungee Cords w/ Adjustable Resistance

Price: $33.99 – $39.99

Product Description:

Brand	Sunsign
Material	Natural Rubber
Color	Black Rope
Sport	Baseball
Included Components	Strap, Waist Strap, Resistance Strap, Handle

Why You Should Try Sling Workouts

• Low-Impact & Joint-Friendly: Perfect for those with injuries or mobility issues.
• Full-Body Engagement: Works multiple muscle groups at once.
• Fun & Exciting: Bungee training feels like flying while burning calories.
• Improves Strength & Stability: Great for core and balance training.
• Suitable for All Fitness Levels: The Adjustable resistance makes it accessible. 

Risks of Sling Exercises & Sling Bungee Training

• Joint Strain – Excessive instability can put stress on shoulders, wrists, and knees.
• Muscle Imbalances – Overreliance on certain muscles can lead to compensation patterns.
• Increased Injury Risk – Falls or sudden jerks may occur if not performed with control.
• Lower Back & Shoulder Strain – Poor form can overload these areas ^[3], leading to discomfort.
• Equipment Safety – Improper setup or weak anchor points can cause accidents. 

Prevention Tips:

• Use proper technique.
• Start with foundational movements.
• Ensure equipment is secure and in good condition. 

Final Thoughts: Is Sling Training Right for You?

Whether you’re looking for a full-body workout, low-impact resistance training, or an exciting way to burn calories, both sling exercises and sling bungee fitness offer innovative ways to challenge your body. If you love strength training, mobility workouts or just want to have fun while getting fit, sling training is worth a try!

Ready to take flight and get stronger? Find a sling training class near you or set up your home workout today!

Ready to take your fitness journey to the next level? The Fitness For Life Bundle is your all-in-one solution for a healthier, stronger, and more vibrant you! Whether you’re just starting or looking to enhance your routine, this bundle offers everything you need to achieve your goals.

Frequently Asked Questions