Every one wants a free workout. It’s just hard to find a well structured workout that involves a suspension trainer like TRX, and one that is FREE.
Of course you get free workout programs when you purchase the TRX, but this is for all those who want something new and for those who use suspension trainers.
Side note – Results vary depending on variable factors such as your diet, rest, sleep and your commitment to be consistent with your workout for 30 days each!
Additional note: Some exercises do not require the use of a TRX. Do not get upset about that. Some things are better left to be performed individually.
Start with a basic warm-up.
30 seconds of each exercise
- running in place,
- jumping jacks
Now we get to the main Suspension trainer workout routine
3 Sets of each exercise
Rest 2-3 minutes between each set.
- Assisted Pistol Squats with TRX (6-8 reps)
- Hand stand push-ups (6-8 reps)
- Bulgarian Split Squats with Feet on TRX (8-12 reps)
- TRX Pushups + Flyes (Perform a pushup and perform a fly for each rep) (8-12 reps)
- TRX Chin ups / Rows (8-12 reps)
To increase difficulty
- Add a pause for 1 to 2 seconds
- Increase your negative by 2 to 3 seconds
What About Abs?
If you want an ab exercise to finish off with, simple add 4 sets of hanging knee raises with 2 minute rest between sets. Get yourself a pair of Ab straps to skip the forearm strength and focus fully on building those abs. Check out the recommended options at: https://www.suspensionrev.com/hanging-ab-straps/
I wouldn’t suggest to make any changes to the rest periods as quality matters.
If you still wish to increase the metabolic intensity of the above workout, reduce the rest to 45-60 seconds between sets, or perform the entire routine in a circuit fashion with no-rest between sets.
Perform the reps in a slow and controlled fashion. Use a 2-1-1 tempo by default.
1 seconds on the concentric.
1 second on the contraction.
2 second on the eccentric.
Take the pushup for example, take 2 seconds to go down, 1 second pause at the bottom, 1 second to come back up.
What about the arms – Biceps / Triceps workout
The above exercises provide your arms with enough resistance to develop and get stronger, especially the chins / rows.
If you still wish to feel the pump on your abs, add the following circuit:
a) TRX Bicep Curl – Isometric Hold – (45 – 60 seconds)
b) TRX Tricep Extension – Isometric Hold – (45 – 60 seconds)
Perform 2 sets only. Rest 3 minutes between the super set.
Isometric – hold at the contraction point for the whole 45 to 60 second period. This gives a muscle ripping pump you would go crazy over!
What about interval training / cardio?
We recommend the short and effective metabolic resistance circuit training approach. Here’s a simple but heart thumping tabata protocol you can follow for your cardio needs:
Jumping Jacks (4 rounds)
Lateral Lunges (4 rounds)
Squat Thrusts (4 rounds)
Spiderman Climb (4 rounds)
Perform each round for 20 seconds with a 10 second rest. Thats a total 12 minute interval training workout you got there.
Take longer rest if needed. Do not kill yourself over the interval training aspect. You will get endurance with time.
Cheers and enjoy your free suspension trainer workout!