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

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Author: Coach Adam | Founder of Fitness Freedom Athletes

4 Beginner TRX Workouts to Build Full-Body Lean Strength

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

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About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… It’s my mission to help you build lean muscle and transform your body from home-with a suspension trainer, resistance band, and simple nutrition optimisation…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw clients like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way. So in 2016, I setup Fitness Freedom Athletes. To date, my Suspension Trainer & Resistance Band Programs have helped over 8000+ transform their bodies (and lives!).

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Coach Adam aka TRX Traveller with fitness freedom athletes

About Coach Adam

Hello, my friend... It's my mission to help you build lean muscle and transform your body from home-with a suspension trainer, resistance band, and simple nutrition optimisation...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw clients like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way. So in 2016, I setup Fitness Freedom Athletes. To date, my Suspension Trainer & Resistance Band Programs have helped over 8000+ transform their bodies (and lives!).

Read my story here

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