TRX Full Body Workout 2

AuthorPedro Bernardes
Sourcemyworkouts.io
GendersFemale, Male
ExperienceAdvanced (3+ years)
Time109 minutes
Workout TypeFull Body
Days per week1 days
Average Exertion6
Average Cardio Intensity3
EquipmentSuspension (TRX)
GoalsGain Strength, Tone Body
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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Workout Overview

Week 1
Day 1:
Focus: Abs, Chest, Glutes, Hamst...
Day 2:
Rest
Day 3:
Rest
Day 4:
Rest
Day 5:
Rest
Day 6:
Rest
Day 7:
Rest

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. Suspended Leg 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: 5/20/20, 2:19 AM