I hope you enjoy this post. If you want my help to build lean strength with a Suspension Trainer or Resistance Band, 
Welcome to the Beginner Total Body Transform TRX Workout Challenge!
There are 4 workouts (upper and lower body) designed to help you build a foundation of lean strength. The challenge is to complete 4 of these workouts per week.
Bookmark this page and come back to it for each TRX workout.
Table Of Contents
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 – Upper Body
This first TRX workout focuses on your upper body.
We’ll do chest flys to build muscle in your chest, high rows for the back, tricep skull crushers for the arms, and bicep curls. Then we’ll move on to bicycle kicks, which are fantastic for core strength and conditioning.
To finish up, we’ll do isometric upper body squeezes and pulls.
TRX Workout 2 – Lower Body
In workout two, we’ll focus on the lower body, using exercises such as jump squats, hamstring curls to target the back of your legs, lunges to target your quads (front thighs), and wide squats to target your hamstrings and glutes.
We’ll also include planks and isometric front and back squeezes at the end of the workout to engage every last muscle fiber.
TRX Workout 3 – Upper Body
In workout three, we’re returning to the upper body, we’ll start with a low row for back, then move to chest press, followed by tricep extensions and hammer curls. These are similar to regular curls and tricep extensions, but we’ll use a different grip and wrist position.
We’ll then move on to stomach crunches for our core and finish with isometric squeezes and pushes to exhaust those last muscle fibers.
TRX Workout 4 – Lower Body
In workout four, we’re focusing again on lower body. We’ll do single-leg pistol squats to target our quads, hip thrusts for hamstrings and glutes, single-leg reverse lunges for quads, and wide squats for glutes and hamstrings.
We’ll finish with front and back isometric squeezes.
Continuing Your Progression
If you have a suspension trainer there are 3 ways I can help progress even further…
1. The Suspension Trainer Total Body Transformation Program (Beginner Level)
If you’re struggling with weight and a lack of strength, this beginner Program will teach you the ‘Muscle-Centric’ Suspension Trainer Technique to build lean strength in 8-weeks. (#1 Most Popular!)
Start Your Transformation Here »
2. The Suspension Trainer Beach Body Program (Intermediate Level)
If you’re quite active but not happy with your body shape, this 8-week Program helps you get leaner, fitter, and beach-body ready!
3. Suspension Trainer Ultimate Physique Sculptor Program (Advanced Level)
If you’re a fitness enthusiast but you’ve plateaued, this 12-week Program re-sculpts your body for an aesthetic physique.
Rated 4.9 out of 5 from 100s of Reviews on Trust Pilot!
Unsure? Take the Body Transformation Quiz here and in less than 60 seconds, I’ll recommend the best fit for you!
Your Lean Strength Suspension Trainer Guide,
Coach Adam
Body Transformation Coach
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