TRX Full Body Workout 1

By Pedro Bernardes

	Advanced (3+ years)
	57 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength, Tone Body
	Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Suspension Squat Jump	3 sets	14 reps	60s
2.TRX Hamstring Curl	3 sets	12 reps	60s
3.Suspended Split Squat See Exercise Notes	3 sets	12 reps	60s
4.Suspended Inverted Row	3 sets	12 reps	60s
5.Suspension Push-up	3 sets	12 reps	60s
6.Suspension Inverted Shoulder Press	3 sets	12 reps	60s
7.Suspended Crunch	3 sets	14 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Suspension Squat Jump	3 sets	14 reps	60s
2.TRX Hamstring Curl	3 sets	12 reps	60s
3.Suspended Split Squat See Exercise Notes	3 sets	12 reps	60s
4.Suspended Inverted Row	3 sets	12 reps	60s
5.Suspension Push-up	3 sets	12 reps	60s
6.Suspension Inverted Shoulder Press	3 sets	12 reps	60s
7.Suspended Crunch	3 sets	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Suspension Squat Jump	3 sets	14 reps	60s
2.TRX Hamstring Curl	3 sets	12 reps	60s
3.Suspended Split Squat See Exercise Notes	3 sets	12 reps	60s
4.Suspended Inverted Row	3 sets	12 reps	60s
5.Suspension Push-up	3 sets	12 reps	60s
6.Suspension Inverted Shoulder Press	3 sets	12 reps	60s
7.Suspended Crunch	3 sets	14 reps	60s

Date Created: 2/18/2019, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

TRX Full Body Workout 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time98 minutes
Workout TypeFull Body
Days Per Week1
EquipmentSuspension (TRX)
Dumbbell Workout 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time75 minutes
Workout TypeFull Body
Days Per Week3
Equipment2 x Dumbbell, Barbell, 1 x Dumbbell, Flat Bench, Weight Plate, Bodyweight
Dumbbell Legs 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time43 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentChair, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Flat Bench
Minimal Equipment Legs Workout with Dumbbells, Bodyweight & Bench
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time55 minutes
Workout TypeLower
Days Per Week3
Equipment1 x Dumbbell, 2 x Dumbbell, Flat Bench, Bodyweight
Dumbbell Shoulder Program For Gym or Home
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time55 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, Flat Bench
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time76 minutes
Workout TypeUpper
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment

See More Similar Workouts

More Workouts by Pedro Bernardes

Weight Loss 2.1
Pedro Bernardes
GoalsFat Loss, Lose Weight
ExperienceIntermediate (2-3 years)
Time80 minutes
Workout TypeFull Body
Days Per Week3
Equipment2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Exercise Ball, Medicine Ball
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time76 minutes
Workout TypeUpper
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment
Dumbbell Legs 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time43 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentChair, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Flat Bench
Wrist Workout 1
Pedro Bernardes
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time29 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentOther, Weight Plate, Barbell, Flat Bench, 2 x Dumbbell
Leg Burnout for Endurance
Pedro Bernardes
GoalsAthletic Performance, Increase Stamina
ExperienceIntermediate (2-3 years)
Time52 minutes
Workout TypeLower
Days Per Week1
EquipmentBox, Bodyweight, Jump Rope
High Rep Legs Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time59 minutes
Workout TypeLower
Days Per Week1
EquipmentSmith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine

See More More Workouts by Pedro Bernardes

More workouts like this

Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan