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

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want my help to transform your body using just a suspension trainer, click here to start.

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

https://youtu.be/pFfPDBpwAaE

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

https://www.youtube.com/watch?v=6_ZyFAXicEQ

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

https://www.youtube.com/watch?v=wTg6ml6YIz4

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

https://www.youtube.com/watch?v=Ei6chnEOh4E

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

https://youtu.be/usUjLqyjt5w

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… I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & 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 busy professionals 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, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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About Coach Adam

Hello, my friend... I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & 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 busy professionals 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, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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I'm new to Suspension Training, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes this different from other suspension training Programs?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

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I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

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I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

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The boring but necessary disclaimer: Adam Atkinson Founder of Fitness Freedom Athletes is not a doctor or registered dietitian. The contents of this website and its Programs should not be taken as medical advice. They are not intended to diagnose, treat, cure, or prevent any health problem – nor are they intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this website and Programs is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death. All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson and Fitness Freedom Athletes and are not to be copied, sold, published, posted, or redistributed either in part or in full without Adam Atkinson’s written consent. All violations will be prosecuted to the fullest extent of the law.