Free personalized workout plan

TRX Full Body Workout 2

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

109 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

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

109 minutes

Genders

Female, Male

Days per week

1 day

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)

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Suspension Single Leg Squat4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
2. TRX Hamstring Curl4 sets12, 10, 8, 6 reps60s
One leg at a time. Each side, with no rest between.
3. Suspension Side Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Suspension Pull Up4 sets12, 10, 8, 6 reps60s
5. Suspension Fly4 sets12, 10, 8, 6 reps60s
6. Suspension Rollout4 sets12, 10, 8, 6 reps60s
7. Suspension Shoulder Press4 sets12, 10, 8, 6 reps60s
Inverted
8. Suspended Back Fly4 sets12, 10, 8, 6 reps60s
9. Suspension Pike Crunch4 sets14, 12, 10, 8 reps60s
10. Suspension Plank4 sets60, 50, 40, 30s60s
With elbows on TRX
Date Created: 2/18/19, 10:58 PM

Last Updated: 9/12/20, 9:33 PM

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