Free personalized workout plan

TRX Full Body Workout 2

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
109 minutes/day | 1 day/week | 1 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Suspension (TRX)
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)

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRest
1. Suspension Single Leg Squat
Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration

Each side, with no rest between.
412
10
8
6
60s
2. TRX Hamstring Curl
TRX Hamstring Curl

One leg at a time. Each side, with no rest between.
412
10
8
6
60s
3. Suspension Side Lunge
Suspension Side Lunge demonstrationPlay Suspension Side Lunge demonstration

Each side, with no rest between.
412
10
8
6
60s
4. Suspension Pull Up
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
412
10
8
6
60s
5. Suspension Fly
Suspension Fly
412
10
8
6
60s
6. Suspension Rollout
Suspension Rollout demonstrationPlay Suspension Rollout demonstration
412
10
8
6
60s
7. Suspension Inverted Shoulder Press
Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration

Inverted
412
10
8
6
60s
8. Suspended Back Fly
Suspended Back Fly demonstrationPlay Suspended Back Fly demonstration
412
10
8
6
60s
9. Suspension Pike Crunch
Suspension Pike Crunch
414
12
10
8
60s
10. Suspension Plank
Suspension Plank

With elbows on TRX
460
50
40
30
60s

Date Created: 2/18/2019, UTC


Last Updated: 4/18/2021, UTC

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