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TRX Full Body Workout 1

Author

Pedro Bernardes

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

67 minutes

Workout Type

Full Body

Days per week

3 days

Average Exertion

60%

Average Cardio Intensity

30%

Equipment

Suspension (TRX)

Goals

Gain Strength, Tone Body
Description

If you want to workout in the gym or at home and just buy a TRX to do it, this is a way to help you. To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before. To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

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Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Full body workout to increase major muscle intra and inter coordination.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 2

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Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 4

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Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 6

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Rest Day

Day 7

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Rest Day

Week 2

Load: Increase by changing the angle of your position related to the TRX

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 2

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Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 4

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Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 6

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Rest Day

Day 7

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Rest Day

Week 3

Load: Increase by changing the angle of your position related to the TRX 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 6

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Rest Day

Day 7

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Rest Day

Week 4

Load: Increase by changing the angle of your position related to the TRX 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 2

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 4

Scroll to top
Rest Day


ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. Suspended Leg Curl3 sets12, 10, 8 reps60s
3. Suspended Split Squat3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Suspended Inverted Row3 sets12, 10, 8 reps60s
5. Suspension Push-up3 sets12, 10, 8 reps60s
6. Suspension Shoulder Press3 sets12, 10, 8 reps60s
7. Suspended Crunch3 sets14, 12, 10 reps60s

Day 6

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Rest Day

Day 7

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Rest Day

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Date Created: 2/18/19, 9:50 PM

Last Updated: 2/13/20, 7:24 PM