TRX Full Body Workout 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

67 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

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

Source

myworkouts

Equipment

Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Abs, Back (Lower), Chest...

Day 2: Rest

Day 3: Focus: Abs, Back (Lower), Chest...

Day 4: Rest

Day 5: Focus: Abs, Back (Lower), Chest...

Day 6: Rest

Day 7: Rest

Next Week

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. TRX Hamstring Curl	3 sets	12, 10, 8 reps	60s
3. Suspended Split Squat	3 sets	12, 10, 8 reps	60s	Each side, with no rest between.
4. Suspended Inverted Row	3 sets	12, 10, 8 reps	60s
5. Suspension Push-up	3 sets	12, 10, 8 reps	60s
6. Suspension Shoulder Press	3 sets	12, 10, 8 reps	60s
7. Suspended Crunch	3 sets	14, 12, 10 reps	60s

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

Last Updated: 8/17/20, 4:39 PM