Beginner: TRX Total Body Transformation Program
Do you want to transform your body and strength without a gym, anywhere?
I created this program for those wanting to achieve their fitness goals anywhere, with a TRX being the tool. It is intended for those new to TRX and covers all the foundational exercises and how to do them along with progressive overload throughout blocks 1 and 2 to advance in both functional fitness, strength and aesthetic physique.
This product is a 63 page downloadable PDF document. Once purchased, a download link will be emailed to you and the product will be available in ‘my account’.
The primary goal of this program is for beginners to learn how to exercise effectively with a TRX and engage the muscles correctly whilst doing so to generate maximum physique transforming results.
The second is to develop all round strength and functional fitness. The program delivers a tailored structure to achieve maximum effectiveness utilising 2 blocks of 4 weeks.
- 63 PAGE DETAILED PROGRAM (PDF)
- UPPER / LOWER BODY SPLIT
- 8 WEEK PLAN
- 4 WEEK TECHNIQUE PHASE
- 4 WEEK INTENSITY PHASE
Look inside the TRX Program and view some of the guided workout videos.
*Every single exercise used is also linked separately within the ‘Video Glossary Section’ of the program
Who this Program is for
Fundamentally if you are seeking a workout program that allows you to achieve fitness goals in the realms of strength, physique and muscle development anywhere (home, travel and in nature) with a TRX, then this plan is for you.
You will benefit from this program if:
- You are new to TRX training – this plan will give you a solid foundation
- You are comfortable around a TRX and have 1 – 2 years general fitness application in other forms
- You are a fitness enthusiast with a few years relatively serious ‘gym training’ under your belt, but have not used a TRX before
- You are an experienced fitness enthusiast coming out of recovery from an injury
- If you are looking to learn and practice the main TRX exercises
- If you are looking for an moderaltey intense TRX total body plan (Block 2)
- If you are looking for a plan to focus on masetring TRX movements and correct muscular contractions (Block 1)
Who this Program is not for
Whilst I feel everyone can benefit from TRX training regardless of experience, I would not want to hinder or offer something to someone that has specific goals and would benefit more, with potentially better results, by adopting a different type of training. This program may not be for you if:
- You are a serious body builder / power lifter
- You are seeking a high aerobic or aerobic cardio program.
- You are seeking a very high volume program
- You are looking to add huge hypertrophic size (gains) to your entire body
Do not purchase this program if:
- You are under 16 years old
- You are dealing with any hip or lower-back injury
- You are pregnant or looking to become pregnant
- You don’t have software to open a PDF
- You aren’t serious about making progress
This a downloadable PDF product
This purchase is NOT for a physical copy of the program, it is a downloadble PDF. A link will be sent to your email and one will be available in the ‘my account’ section of this website. I recommend downloading the file immediately and then saving the PDF to your desktop or phone. If you’ve purchased a program – awesome! You’re on your way to TRX Fitness Freedom:
- Download the program from the email or your dashboard. Don’t worry if you miss the email, just email me email@example.com and I’ll send you another
- This program is not available in a hard copy but you can always print it out if needed
I don't want to be bulky. Is this program right for me?
Whilst this plan does contain elements in overload progression that will develop your muscles both in size and strength it is more focused towards a body transformation so you feel confident having developed a well-rounded physique whilst also adding functional fitness strength. If you follow my diet recommendations in the plan you will be able to:
- Develop a well rounded lean aesthetic physique and not appear ‘bulky’ if that is your goal.
- Or maximise your muscle and strength gain potential (overall size -you will fill out a T-shirt better) if that is your goal, whilst understading you will add some element of fat within this process.
Both goals are covered in the plan.
Can I build muscles with this program?
Yes, if you follow the program executing the exercises with correct form focusing on contracting the primary muscle and you follow nutrition recommendations for your goal, you will gain muscle. However, there are a number of other factors at play here which will affect this such as your overall nutrition, genetic potential and general health.
Where can this program be performed?
All this program requires is a TRX with a door or hook to hang it from and approx 2m2 space of floor room with twice your height head room.
I have used this program across several countries performing the exercises in hotels, hostels, beaches, jungles, roof-tops, parks, at home, in a garden, on a balcony and on a building site. I believe the question is not where can it be performed? But where do you want to perform it? The world is your oyster and this program your Fitness Freedom.
Do I need to do a warm up / cool-down before and after each workout?
Yes, this is very important for safety and injury prevention but also to allow you to gain the maximum results from the program by preparing your body. It is essential to warm up the entire body before beginning either the upper or lower day. I have included a warm-up and cool-down recommendation at the beginning of the plan but you may follow your own if you already have one and feel comfortable with it.
I'm struggling with X exercise what should I do?
First up, refer to the TRX video exercise glossary within this program to double check you have the technique correct. Secondly, reach out to the Facebook TRX Fitness Freedom Support Group so I / people can recommend an alternative substitute exercise or I will help correct your technique to you are able to perform the movement.
How do I know if I am progressing?
Keep a log book of how exercises feel or print this program out and scribble at the side of the plan what you found difficult or easy each day to reflect back on. Taking body measurements a few times a year can also be helpful (arms, thighs, waist, neck). Weighing yourself each day and then dividing the total by 7 to get your weekly average is a good way to monitor your weight if losing or gaining is your goal. Overall focusing on steady strength progression will be your best proxy for determining transformational progress.
I'm finding the exercises too hard, I can't hit the reps specified. What should I do?
You can decrease the effort and intensity of the exercise by changing your body and feet position in relation to the TRX. I would first encourage you to play with this to create more of a comfortable angle and thus placing less intensity on your muscles and less overall effort. Refer to the demonstration videos in the glossary section for examples of this for each exercise. If you are still finding the effort too much after experimenting with feet and body position – perform the exercise to as many reps as you can and record the number within the plan boxes (reps 1,2,3,4) to refer back to each week to try and advance.
This program is not intended to be an all inclusive TRX training course. I developed this program as a tool and structure for people to achieve a level of fitness within strength, physique and all round functional fitness without the need of a gym, anywhere.
That being said there is still a lot (63 pages worth to be exact) of exercise resources, key anatomy points when performing movements, a glossary of video demonstration links and a section explaining the specific programming principles at play (volume, intensity, frequency, etc.) Which I believe many people within the levels of beginner to intermediate would find highly beneficial.
Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it 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 program 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, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.
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