4 Beginner Full Body TRX Workouts to Build Muscle & Burn Fat

Welcome to the TRX Workout Challenge!

There are 4 workouts designed to help you build a foundation of lean muscle and strength, shed fat, and improve flexibility. The challenge is to complete all 4 of them each week…

The TRX Workout Technique

We will be using “muscle-centric technique” for all of these TRX workouts. Most suspension training workouts focus on “movement-centric technique,” which means using multiple muscles to move your bodyweight from point A to B.

While this is fine if you just want to work up a sweat, we want to build actual lean muscle. By using muscle-centric technique, we will isolate specific muscle groups to direct all our bodyweight load onto them.

When you isolate specific muscles, it creates a greater strength and muscle-building stimulus compared to a shared load, where multiple muscles only take a fraction of the load, resulting in a weaker stimulus.

Muscle-centric technique is what will build lean strength from every single TRX workout. So focus on your technique from the instructional ques in each workout video..

Engage Your Mind-Muscle Connection

I also want you to engage your mind-muscle connection in these workouts.

Visualise your muscles as they squeeze, lengthen, and contract. Don’t just mindlessly move from point A to B. Focus on the muscle you’re training and feel it work.

Squeeze it powerfully with your mind throughout every single rep in every workout.

Start Here: Warm-Up Routine

Before we begin, we’ll do a warm-up routine to loosen your joints, help prevent injury, get the blood pumping, and establish your mind-muscle connection with each muscle group.

Ready for the first TRX workout?

TRX Workout 1 – Full Body 45 Mins

This first TRX workout is 45 minutes long with a warm-up and cool-down. The exercises are as follows:

00:00 How this workout works
00:30 Warm-up
05:38 Legs: Quads Focus Squats
11:19 Legs: Hamstring & Glutes Focus Squats
17:16 Back: Reverse Grip Rows
23:18: Chest: Press
28:50 Triceps: Close Grip Press (superset)
31:12 Biceps: Curls (superset)
36:17 Shoulders: T’s (middle & rear shoulder)
42:23 Core: Bicycles & Plank
46:23 Cool down and closing notes

TRX Workout 2 – Full Body 35 Minutes

This second workout lasts 30 minutes. It’s quick and succinct as it’s designed to be done on a lunchtime. The exercises are as follows:

00:00 About this suspension trainer workout
00:26 Warm-up
04:33 Legs: Wide squats / superset with…
06:51 Legs: Narrow squats
12:34 Back: Reverse grip row / superset with…
14:33 Chest: Press
19:40 Arms (biceps): Reverse grip curls / superset with…
21:42 Arms (triceps): Close grip press
26:46 Core: Bicycle kicks / superset with…
28:28 Shoulders: Y shapes
32:40: Stretch and closing notes

TRX Workout 3 – 20 mins Fat Burner

Now we’ll switch up from muscle-building to fat burn HIIT.

Get ready to sweat, burn fat, and relieve stress with this 20-minute TRX HIIT workout! This quick and intense suspension training workout is perfect for all fitness levels and can be done right at home. Here’s why it’s a good workout to include:

• High-intensity intervals designed to maximise fat burn
• Full-body TRX exercise movements to boost strength and mobility
• A stress-relieving sweat session to leave you feeling amazing
• Combines fat-burning cardio and muscle toning
• Boosts endorphins to combat stress

TRX Workout 4 – 15 Minute Flexibility Routine

Finally we’ll finish the week with a flexibility and mobility routine. Do this routine with me to improve your flexibility or to simply loosen up and relax after a tough day. Exercises include:

00:00 Introduction, aims of the routine, and who it’s appropriate for
00:23 Chest and shoulder extension
01:36 Standing childs pose
02:25 Deep kneeling childs pose
03:21 Single arm chest and shoulder extension right arm
04:11 Single arm chest and shoulder extension left arm
05:00 Neck extensions
06:54 Garland Pose (Deep squat)
8:00 Lunge extension left
9:19 Lunge extension right
10:18 Garland Pose (Deep squat)
10:55 Quad extension left
11:54 Quad extension right
12:47 Hamstring extension
14:20 Garland Pose (Deep squat)
15:11 Hip opener left
16:03 Glute opener left
17:05 Hip opener right
18:04 Glute opener right
19:00 Garland Pose and finishing notes

We’ll finish with front and back isometric squeezes.

Your Suspension Trainer Muscle Building Coach,
Coach Adam