Author
TRX Full Body Workout 1
Pedro Bernardes
Source
Genders
Experience
Time
Workout Type
Days per week
Average Exertion
Average Cardio Intensity
Equipment
Goals
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.
Day 1
Scroll to top| 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 3
Scroll to top| 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 5
Scroll to top| 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 |
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. 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 3
Scroll to top| 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 5
Scroll to top| 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 |
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. 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 3
Scroll to top| 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 5
Scroll to top| 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 |
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. 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 3
Scroll to top| 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 5
Scroll to top| 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 |
Date Created: 2/18/19, 9:50 PM
Last Updated: 2/13/20, 7:24 PM