Free personalized workout plan

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

Show More

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Suspension (TRX)

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

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. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

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. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

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. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

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. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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

ExerciseSetsRepsRestNotes
1. Suspension Squat Jump3 sets14, 12, 10 reps60s
2. TRX Hamstring 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
Date Created: 2/18/19, 9:50 PM

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

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.