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TRX Full Body Workout 1

TRX Full Body Workout 1

AuthorPedro Bernardes

Sourcemyworkouts.io

GendersFemale, Male

ExperienceBeginner (1-2 years)

Time67 minutes

Workout TypeFull Body

Days per week3 days

Average Exertion6

Average Cardio Intensity3

EquipmentSuspension (TRX)

GoalsGain 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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Workout Overview

Week 1

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

Day 2:

Rest

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

Day 4:

Rest

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

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 6

Rest Day

Day 7

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.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 2

Rest Day

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 4

Rest Day

Day 5

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump	3 sets	14, 12, 10 reps	60s
2. Suspended Leg 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 6

Rest Day

Day 7

Rest Day

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

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