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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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