TRX Bodyweight Workout: Build Muscle And Get Fit At Home | Home Workout Muscle Building Course | Felix Harder | Skillshare

TRX Bodyweight Workout: Build Muscle And Get Fit At Home | Home Workout Muscle Building Course

Felix Harder, Fitness Coach & Amazon Best-Selling Author

TRX Bodyweight Workout: Build Muscle And Get Fit At Home | Home Workout Muscle Building Course

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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30 Lessons (1h 4m)
    • 1. Course Overview

    • 2. What you will learn

    • 3. Trx explained

    • 4. Who is Trx for?

    • 5. What are the benefits of Trx?

    • 6. Most common Trx mistakes

    • 7. How to set up your Trx system

    • 8. Trx muscle building formula

    • 9. Your Trx beginner workout

    • 10. How to progress with your workouts

    • 11. The right warm up

    • 12. Daily stretching routine

    • 13. Compound vs isolation movements

    • 14. TRX Biceps Curl

    • 15. TRX Body Row

    • 16. TRX Chest Flyes

    • 17. TRX Chest Press

    • 18. TRX Hamstring Curl

    • 19. TRX Lunge and Row

    • 20. TRX Lunges

    • 21. TRX Pike Press

    • 22. TRX Plank

    • 23. TRX Push Up

    • 24. TRX Side Plank

    • 25. TRX Single Leg Squats

    • 26. TRX Squats

    • 27. TRX Triceps Extensions

    • 28. TRX Y Flyes

    • 29. Combining cardio and trx

    • 30. Trx HIIT cardio routine

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About This Class

Looking For A TRX Workout Program That Is Based On Actual Science And Proven To Get You Results? 

This course is designed for people who are looking for an alternative to the traditional gym. TRX movements are great for that. All you need are the TRX trainer straps, can choose your own workout location and train whenever you want.  

But this program does more than teach you a few movements and workout tips. In the course I go over thescience behind building muscle and successful meal planning, the perfect beginner workout plan and show you how to set clear and well-defined goals that keep you motivated.

By giving you the necessary tools to reach your goals, I will also have to debunk certain training myths that have been around for decades. How many times have you been told that if in order to build muscle you need to…

  • Train at least five times per week…

  • Train two or even three hours…

  • Drink two or more protein shakes per day…

  • And perfectly time your meals no more than three hours apart.

As you will see in the course, most of these “tips” are nonsense and some will even work against you in the long run. Instead I will show you the exact training methods that are scientifically proven to work. 

Here is what's inside the program:

  • The Step-By-Step Muscle Building Formula

  • The Full TRX Workout Program

  • Training Videos To Help You Train With Perfect Form

  • How To Combine TRX And Cardio To Burn More Calories

  • Everything You Need To Know About Meal Planning 

This home workout is great to build muscle and workout at home. You can do basic bodyweight movements and bodyweight training anywhere which makes this trx bodyweight workout the perfect muscle building course. Bodyweight training os really the simplest way to gain muscle and get fit.

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Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview: Hi, I'm Felix, our fitness coach, and Amazon. Today I want to show you how to build muscle and get in shape with the TRX workout that is perfect for both beginners and experienced its What sets this course apart from others is that I don't just want a teacher. You exercise workout tips and then leave you alone. From my experience to see lasting results, you need to know how your body works and what kind of environment you need to create. You get it. That means looking at the science behind building muscle and then designing workout plan that is ideal for U. S. A. In the program, I will not only give you the complete Terex workout, but also my step by step possibility formula and my step by step dying from along the way. We will also debunk a few fitness myths, for example, that you don't have to work off five times per week or consume excessive amounts of protein every day to help you train with perfect form. You also get access to exercise videos, and as a bonus, I included lessons on meal planning supplements to help me with both your workout and your new Trish. I want to thank you for checking out my course. And if you liked it so far, you sure to read the description from details and watch the preview clips? 2. What you will learn: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn and how the programme is structured. I created this course for people who want to get the most out of their two year X workouts , and it will take you from complete beginner to fitness pro. To do that, I divided the course into four main parts number one. The final minutes to your workout plan. Three D rex and cardio and four boasting your results. First, we will start with the fundamentals. In this section, you will learn what, exactly to your ex is how it works and what it's specific benefits are. I will also go over the most common here, X mistakes that many beginners make and that you want to avoid. Once we covered the fundamentals, it's time to show your actual workout routine. When I created this program was super important to me that it wouldn't just include a random workout routine, because the truth is that many beginner programs are just a bunch of exercises thrown together with no real structure or logic behind them. That's not what we're going to do to see muscle growth and get fit. A few critical things need to happen, and they're definitely exercise is better suited for this than others. I will show you step by step, what the perfect routine looks like and how to implement it. In your weekly schedule. We will make sure that you train enough to see results fast, but not too much that you over train. In the third part, I will show you how to combine to your accent. Cardio. This part is especially helpful if your focus is fat loss or if you care more about endurance and want to use to your ex. For cardiovascular exercise. You see T. Rex can definitely be used for endurance training, but you really need to know what you're doing. I will show you step by step, how to set up your cardio routine and what common mistakes to avoid lastly part for is all about boosting your results. The advice in this section includes things like the right meal plan for better results, pre and post workout meals and also supplements and motivation tips to help you stay on track. You probably know that the right workout is only half the equation, so make sure you pay attention to these lessons as they will help you get the most out of your training program. As you can see, the course really is the complete program on everything related to Terex and suspension training, and I'm sure you will love it. Let's get started. 3. Trx explained: in this video. I want to go over what T. Rex actually is and how it can benefit. I know that suspended training consumed daunting to many beginners, but it's really a lot easier than you might think and also comes with advantages over traditional training. But before we discuss those, let me quickly explain what to your ex is all about. In case you aren't exactly sure. The T Rex system, which stands for Tula Resistance Exercises, is a specialized form of suspension training that uses two straps, which were originally developed by former U. S Navy SEAL Randy Hetrick. In its simplest form, T rex training is suspension training that uses body weight exercises to build muscle improve posture, flexibility and core stability all at the same time. All you need to get started are the TRX suspension strips that you can get at basically any fitness store or simply order online. Nowadays, most gyms also have similar equipment, so you might not even have to buy any because your ex shares many of the characteristics of normal body weight training. It's usually a full body workout. That means you will always work your entire body and expect balance muscle growth? No, just in one area, but in all court muscles like arms. Let's back chest shoulders. That makes it an extremely efficient training system that can be used by people at all fitness cells, not only everyday people who just want to feel and look their best, but also professional athletes and trainees with years of experience. 4. Who is Trx for?: like I said in my last video, TRX is a full body suspension training system. This makes it ideal for specific types of athletes and people interested in certain fitness schools. In this video, I want to explain who should try suspension, training and who should avoid it. Let's start with the average person should you try to your ex. If you're a complete beginner, the short answer is yes. Definitely, because to your ex involves fundamental exercises like push ups, squats or lunges while also strengthening your core. It's ideal for beginners who want to build muscle loose fed and get in shape. All the exercises can be done at home, so you don't even need to sign up for a gym membership if you don't want to. As long as you have access to the straps and around a nine by nine feet open space, you're good to go. Next. Let's talk about specific athletes that will benefit from suspension training. First, we have runners. One of the most common problems runners face is the runner's knee, where your knees feel weak and they might even hurt just from walking. This is the result of excess running without strengthening the leg muscles and improving knee stability. Unfortunately, running does little to build muscles, so you need to compensate this with some sort of resistance training. T. Rex is ideal here because of build strength, muscle and stability all at the same time. So if you run a lot and stress your knees, definitely give to your ex a. Try the singles for cyclists who might have stronger legs than runners but often suffer from core instability because of their upper body position. During cycling, suspension training can improve posture while also making you more flexible. This leads me to the second category of athletes that benefit from Terex. If you like yoga and or Pilatus, you will find that your access quite a few crossovers. The motions are very similar, and like yoga, you train your entire body while building a lot of core strength. Many T Rex beginners have also reported that the possible 3 60 degree rotation off the straps makes the exercise motions more fun because they feel freer and less forced into position. The third group of people who will benefit a lot from suspension, training our people with back problems now, of course, you always want to talk to your doctor first about this. But in general, people with back problems see improvements when they build strength in their core and back muscles and work on their posture. All this happened simultaneously during Chair X workouts without even thinking about it. Many gyms also have trained to your ex coaches that can design your workout according to your needs and wishes. The bottom line is that T. Rex is great for a number of athletes and fitness enthusiasts, along with complete beginners. I would even go so far as to say that anyone should try to your ex at least once as long as they have clearance from their doctor. Aerobics and strength training are keys and bringing down your weight, blood pressure and bad cholesterol to help prevent heart disease, so there really is no drawback here. 5. What are the benefits of Trx?: TRX shares most of the benefits of other resistance training workouts. But because of the special mechanics off the movements, you could do with the straps. There are a few important benefits I want to highlight in this video. The most important is probably core stability. I have talked about this in the other videos already. But keep in mind that with every exercise you do on the Terex, you're working your core stability muscles through keeping your balance and posture while also targeting the muscles you're moving. This directly translates to a stronger, lower back and firmer APS, both of which will positively influence your posture and balance. Many beginners have a hard time simply putting their feet in the straps during their first workout. After a few workouts, this problem is pretty much always gone, and they conduce Ooh, it within a few seconds. The next big benefit of T. Rex is the possibility of progression. If you have taken my gym muscle building courses, you know that progressive overload is the true secret to muscle growth. In simple terms, progressive overload means lifting more and more resistance over time with very small increments. Each workout, no of course and tear ex training. You aren't using a bar bell, so you can add more weight to it. But what you can do is increase the difficulty through the angle it which you do an exercise. The T rex chest press, for example, can easily be done by beginners with a 45 degree angle, but decreased this angle to 30 or even 15 degrees, and it quickly becomes an advanced exercise. This feature is unique to Terex because you can make an exercise more difficult but don't need any extra equipment. Only have to do is adjust your foot position and how far your body is positioned from the ground. This brings me to the third benefit, which is versatility. Not only can you do all the normal body weight exercises with the T rex system, but you can also do many variations like feet. Elevated push ups were chest flies that aren't possible when you normally twin with your body weight. Add to that the fact that you can easily take the strips with you and set them up within a few minutes, and you have a complete Jim and your disposal any time and wherever you go. This is perfect if you're traveling and don't want to spend money on a monthly gym membership. Lastly, we have low impact because of its suspended nature. T. Rex training is very low impact, which means that your joints are not put under much pressure. In fact, the muscle building effects you will see actually strengthen your whole frame joints and ligaments. This, in turn, means that there is a very low risk of injury and will also benefit you and other sports like running or cycling. I tell all my students that they should always do a mix of resistance and cardio vascular exercise. Unfortunately, most beginners, especially women, focus way too much attention on cardiovascular exercise such as jogging, which often leaves them skinny but without any muscle mass. These people usually look skinny fit, which is definitely not what you want. So make sure to take avenge off the resistance training benefits off your ex and increase the difficulty over time. Your body will love you for it. Trust me 6. Most common Trx mistakes: Before we get started with the program, I want to go over several common Terex beginner mistakes that you want to avoid. Not only will they hurt your muscle growth and fat loss progress, but they can also increase your risk of injury. So make sure to pay close attention to this lesson. The first mistake has to do less with the use of the equipment and more with the wrong mindset. Many beginners think that T. Rex will do all the work for them. That's not true. Just because you're using two strips for your workouts doesn't mean you don't need to push and apply yourself to build muscle and get in shape. You still need to put in the work and dedicate yourself through the program. Of course, the longer you do it, the more fun it gets and the more progress you will see. So over time it becomes easier and you will actually want to train. The next mistake is to not keep your core engaged. Most your ex exercises are full body exercises. To do them properly, you need to engage your core and keep it tight throughout the whole movement, because most people work in front the computer all day, where their court isn't engaged at all. They tend to slouch and sagged there back when they start to your ex. This is normal because you still need to build core strength. But in order to do that, you have to proactively keep it straight and tight. The best way of doing this is by imagining a string that starts from the middle of your lower back and goes all the way up to your head. You want to keep this string as straight as possible and not slouch. Mistake Number three is using too much momentum. Body weight exercises and T. Rex are all about having your muscles through the work. When you start jerking or swinging your body and use the movement to do an exercise, you rob your muscles of the stimulus and also risk injury. Instead, stay in control of the exercise throughout the whole range of motion and do it slowly. Another thing you need to focus on is not to let the T rex have excess slack. In fact, there shouldn't be any slack on the straps no matter what exercise you're doing, because one slack hits that means your body has become disengaged from the exercise. This, in turn, means your muscles don't have any resistance to overcome, which means the exercise is useless. So especially as a beginner, you want to make sure to always keep the strap straight and your muscles engaged on. The last beginner mistake that is very common is not keeping your limbs in position. This is usually the result of the unwanted swinging I talked about earlier. When unequal pressure is applied in the foot, cradle or handles, you could experience your hands or feet swing up and down rather than staying in their position. Make sure this doesn't happen, or, if it does, stop the exercise and adjust the strap so they're parallel. You always want to concentrate on applying equal pressure to each strip and stay in control when doing movement. If you cannot keep your hands and feet still, try applying less resistance by adjusting your body position 7. How to set up your Trx system: setting up your tear ex trainer is pretty easy, but there are a few things you need to keep in mind to train both effectively and safely. First and foremost, you want to find suitable workout space. This can be both indoors and outdoors as long as the surfaces. Flett not slippery and gives you an area of about nine by nine feet or three by three meters. Once you have your workout space, you need an anchor point for the straps, the anchor point high. It should be between seven and nine feet off the ground or 2.5 and three meters. Keep in mind that it must be strong enough to support not only your body weight but sometimes more, for example, when you're working out with a wait list, so always test your anchor point before actually using it. By pulling hard and slowly suspending your body weight with your body as close as possible to the ground, I now want to go over the possible indoor amounting options that you can use A depending on what you have available. First we have the door mount if you are working out, at whom the simplest way is to set up your T rex by using a door anchor. For that, use a door that opens away from you and slightly anchor over the top and close it. Your body weight will essentially be pulling the door closed. If you can only use the door that opens towards you, slight the anchor over the top and off towards the site that houses the hinges. Also, make sure to lock the door. Next, we have a bean or railing suspension. If you have a stable, exposed beam or some type of railing, you can just use the general tear ex attachment and wrap it around as many times as you need in order to get your band at the right height. A more advanced version of this would be the official overhead anchoring system called the X Mount. It can be fastened to a stud in the ceiling and allows you to get a full 360 degree range of motion. It's definitely your best option, but since it requires an extra piece of equipment, you might just want to start with the normal amount instead. Now to the outdoor tear ex mounting options for me personally, training outdoors is always more fun, especially when it's sunny. To mount your T rex outdoors, you can use a thick, low sitting tree branch, for example, Just make sure to test the branch for sturdiness before putting your entire body weight on it. Another option would be a soccer or football goalpost. It's high enough that you can rep the general attachment around it, and I've seen many people use this option. One last option is to use offense. This can work if you're performing mostly obliquely position exercises where you don't need a 3 60 degree range of motion. Simply try sliding the band through the fence run and adjusted to the height that you need . 8. Trx muscle building formula: okay, in this segment, I'm gonna teach you everything you need to know about the science behind building muscle and strength. Even though the process itself is very straightforward and logical, there's a lot of misunderstanding about it. This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don't know what they're talking about. In my experience, the easiest way to explain how to get your body to build more muscle. It's by using the muscle building formula. It's super simple, yet still contains everything you need to know. As you can see, the formula consists only of three different variables that will determine your success whenever you want to force your body to build more muscle than you currently have, you'll have to do three things. First, there's the obvious training aspect. You don't stress your muscles. They won't have to adapt, meaning that won't have to grow. Then there's the dietary aspect. You need to provide your body with enough calories. So has the tools to build more muscle tissue and last but not least, something many, many people forget. You have to give your body time to rest Otherwise, it will not be able to recover from increased stress placed on the muscles while training. Let us take a look at each of these aspects in detail when creating on workout and coming up with the right exercises. We need to keep in mind that our end goal is to build more overall muscle. There are some exercises better suited for this purpose than others. They're called compound exercises or compound movements. Instead of targeting just one muscle, compound movements work several muscles at once by utilizing multiple joints when doing the exercise. The novel push up, for example, which is one of the more traditional compound movements, works not only your chest but also your triceps your back in your abs. When doing these exercises, it's important that you know how to probably perform them otherwise, will not only build less muscle but also risk joint problems and injuries. But don't worry. In part two of this program, I'll show you exactly how to do all the exercises you need in a good workout. No, once he got all the basics down, which I'll teach him far too, there's another important concept that many people forget about It's called the concept of progressive overload, which basically says that in order to build more and more muscle over longer periods of time, you will need to increase the stress placed on them for someone who trains in a gym. This is pretty simple because there's always more weight you can have to the bar, however, if we want to work out at home, but minimal equipment and only or bodies will have to come up with a different strategy. What most beginners do here is that they simply increase the number of reps they do every set. After a while, they'll have become better and better and be able to do, let's say, 50 push ups without taking a break. But wonder why they haven't put up a smudge muscle as they had expected. The science behind this phenomenon is pretty simple. When increasing the number of reps beyond a certain point, which is around 15 you'll train your muscles more and more and endurance and less and less and strength endurance training itself isn't bad, of course, but when wanting to build more muscle strength training as a lot more efficient, just look at sprinters that run 100 meter dash versus marathon runners that run 42 kilometers. The 1st 1 is a lot more muscular, while the 2nd 1 is skinnier and more lean. You might be asking yourself if I shouldn't be doing more than 15 or let's say 20 reps percent. How can I increase the stress on my muscles since you can just add weight to the bar because you're not using one? What you have to do is progress to a harder variation of an exercise you're already doing. For example, many beginners start by doing me push ups because the normal push it is a little too difficult for them. So what you should be doing is, once you hit the point where you can do 15 to 20 knee push ups, go to the normal push up. Then, once you hit the point where it can do 15 to 20 normal push ups, do the pipe push up. There are variations for pretty much every exercise in this program, so don't worry about becoming too strong for it. No, once you have mastered all the variations of the exercises that I'll show you, there are a few ways that you can still increase the resistance and make them more difficult. One simple trick, for example, is to take a backpack and simply loaded up with bottles of water or heavy books. You'll then be doing the same exercises before, but with an increased overall body weight, forcing your muscles too adept again and grow. Okay, let's quickly talk about cardio before going to the nutrition part of the muscle building formula. What role cardio will play a workout really depends on your goals. I, for example, I'm not a big friend of cardio because they're really fast metabolism. This means that even when I said around all day, my body will burn a lot of calories before starting to work out. I was a really skinny guy. My main concern was to pack on size. I remember eating big amounts of food and had I've been doing a lot of cardio. Then I would have had to eat even more. If this applies to you as well, then you should really live in your cardio at first. Because remember, the purpose of cardio is to burn calories, which is only helpful when you're trying to lose weight and not when you're trying to build muscle. While it is possible for beginners to do both at the same time, we focus on that. The next lesson. The weight loss formula. For now, just keep in mind that when you want to build muscle less calories, burned is actually a good thing. That doesn't mean, of course, you shouldn't be doing any cardio at all. It's a great way to train your heart and loves, and it will help raise your overall fitness level. This brings me to the second part of the muscle building formula. Nowadays, many people think of calories as evil things that need to be avoided. But in fact, when wanting to build muscle, there's almost nothing more important than a caloric surplus. Imagine you have a house and you want to expand it. You wanna build another floor on top? What do you need? Extra bricks when building muscle calories, are your bricks. They measure the energy stored in our food. Without this energy, your body will not be able to grow more muscle tissue, which in turn renders your exercise pretty much pointless. This might come as a surprise to you. I know that many people think they should always be eating less calories. They think that eating more will only make them fete, and they're usually afraid of going into caloric surplus. This is where good versus bad calories come into play. In theory, you could only pizza and ice cream, and you would quickly reach your caloric surplus. Obviously, this is not what is meant when talking about taken in in healthy calories. You really need to make sure toe what's your proteins, fats and carbohydrates and make sure to not get them from sources such as past food. But don't worry. We'll talk about this more in the nutrition part of this program. Besides your workout and diet, recovery is the third main factor on your road to muscle glory. What you need to know is that the exercise itself works only as a trigger for muscle growth . During your training, you overload the muscles and break down muscle fibers. If you provide your body with the right nutrition and enough time to recover, they will grow back larger in order to withstand higher workloads in the future. Keep in mind that muscles don't grow while you're train, but afterwards the body build stronger muscle fibers only when it has time to recover and this stunt for the most part, while we sleep, you should be getting at least 7 to 9 hours of uninterrupted sleep per night anything below seven hours, and he will sacrifice possible muscle gains and even your health in general. If you found yourself under lot of stress or simply can't sleep that bone, try taking regular naps throughout the day. There are also other ways to maximize your recovery ability, like meditating massages or even prescription drugs. However, they can Onley enhance your arrest and should never substitute a good night of sleep. 9. Your Trx beginner workout: the right to your ex workout is crucial for results. You can know all the theory and even how to do the exercises, but if you follow a band workout routine, you will see sub optimal or no results. So what does a good to your ex workout look like? Basically, it needs to include the most important drivers of muscle growth, while also allowing for rest and recovery to avoid overtraining. The most important drivers are as follows. The right exercises, the right number of sets and repetitions, the right rest periods and progressive overload. I will go over the 1st 3 aspect, so exercises, sets, reps and rest periods. In this video, progressive overload will be discussed in a different video because it's such a large topic . Okay, so with that in mind, what would a workout routine look like? That fulfills all these criteria? Let's have a look at your weekly schedule. What you need to know is that we will divide your body into an upper and the lower body workout on Monday. You start with the upper body workout, and on Tuesday you do the lower body workout. On Wednesday, you rest and then on Thursday you do the upper body workout again. And on Friday, the lower body workout again. The weekends are for recovery. Again. Your upper body workouts will target meanly your chest, back shoulders and arms, whereas your lower body workouts targets your quads, hamstrings, glutes and caps as will be worked indirectly in both of them. But if you prefer to also do some targeted AB exercises, add them to your lower body days. This set up allows for a frequency where each muscle group is trained once every fourth or fifth day, which is perfect for beginners. Off course. You can also switch around these days. Just make sure you get enough rest in between the workouts and don't over train yourself. Okay, so which exercises should you do for each of the individual workouts? Your upper body workout looks like this. You start with three sets of pushups or the chest press. If the push up is too difficult for you, then you do three sets of pie push ups or if they're too difficult for you, go with three sets of chest flies. This is followed by two sets of tricep extensions and then three sets of the body roll or a higher body roll if the normal body rose are too difficult for you. Lastly, you follow everything up with two sets of bicep curls and two sets of wife flies. As for your lower body workout, you start with four sets of squats. Then you do three sets of lunges. Then you do three sets of hamstring curls and is finishing exercises, two sets of planks and two sets off side planks. Now let me wrap up this video with a few side notes. First of all, you need to adjust the exercises to your degree of experience. For example, if you're a complete beginner, push ups might be too difficult. So that's why I said and said. You can also do the chest press at an angle that is challenging but not uncomfortable. You don't have to do the exercises at the same angle that I show in the exercise videos, for example, I have quite a bit of upper body strength, so I do. My body rose very low and close to the floor. This creates more resistance for the back and biceps, but might be too much for a complete beginner. So just like in the case of the chest press. Simply use a larger angle where you're further away from the floor and more vertical. That way, the exercise becomes easier. It doesn't really matter at what difficulty level you start important. It's only that you improve yourself over time, I will go over this and more detail and the lesson on how to progress with your workouts. But go into your training sessions with the mindset that you will slightly increase resistance every time to force your muscles to adapt and grow. The second thing you need to know is that I group muscle groups and ordered exercises by the number of muscles they target. So, for instance, in the upper body workout, you start by doing all the exercises that work the chest and also start with the most challenging chest exercise, which is the push up on Lee. When you finished all the chest exercises, do you do exercises that work the back where you also start with the most challenging, which is the body rope? Lastly, I suggest you also warm up before your workouts and stretch. Afterwards, I will include a short routine in a different video, but if you'd eat more detail instructions, check out my stretching courts 10. How to progress with your workouts: There's some muscle building concepts which are so important that they have to be included in every trainings workout plan. Progressive overload is one of them. Understanding progressive overload and applying it correctly will make the difference between little to no muscle gains versus building several pounds of lean muscle within a few months. Not only is it the most efficient and safest way possible to get stronger, it's the only way to continue building more muscle over longer periods of time. Simply put, progressive overload means that you increase the demands on your muscles over time. The human body is designed to save energy in order to survive, and it will only change, if absolutely necessary, Assuming your goal is to build muscle and get stronger. The only way of accomplishing this is by creating an environment which forces your body to adapt. Here's where many beginners and sometimes even experienced trainees don't make their homework. They get a great workout and start highly motivated, but used the same exact resistance set and repetitions for weeks, if not months. After a while, they get disappointed by the fact that their body stop building muscle. Oftentimes, they switched to different workout routines, never realizing that the problem was a lack of progression rather than their training plan . So how do you implement progressive overflow correctly and T. Rex in the gym? Applying progressive overload is super straightforward. You simply Atmore way to the bar bell. But since we aren't using any barbells and T rex, you need to find a different way of increasing resistance. This is where exercise variations and angles come into play. I mentioned before that the body row is more difficult at different angles. Place your back closer to the floor, and it is an intermediate or advanced exercise. Place it further away and at a greater angle, and it's a beginner exercise. This concept applies to most here X exercises. The smaller the angle between you and the floor, the more challenging and exercise becomes. So what you want to do overtime is to go from a bigger angle tour. Smaller on each exercise that allows for this examples are the chest press, chest flies, bicep curls and tricep extensions. All of them become more difficult, the closer you are to the floor. But at what point exactly should you make this change? I generally advise anyone doing body weight exercises, which tear ex falls under to switch to a more difficult variation of an exercise when they canoe all sets for 15 reps. So, for example, if you start your upper body workout with three sets of chest presses, make sure to increase the difficulty once you can do it three sets of at least 15 reps each . The reason for this is simple. Anything over 15 reps mostly trains muscle endurance and not muscle strength. Unfortunately, muscle endurance training does little for muscle growth, so we always want to stay in the strength training range, as you will see when you follow. This simple strategy is that you will quickly get stronger while also building muscle. Always go into your workouts with the mindset that you will do at least one more rep on each set, or at least get slightly stronger in some shape or form. Having this mindset is crucial because it's what ultimately gets you out of the beginner stage and into the intermediate or advanced stage. Now, one more thing I need to mention is that there are t rex exercises where changing the angle doesn't increase the difficulty or at least not a lot. One example would be squats. In this case. Instead of changing the angle, you want to switch to a more difficult variation of the exercise that still targets the same muscles. For this squad, this would be the single lex squad or weighted squats when you use a weight best. Same for push ups where you either do single arm push ups, which are definitely in advanced exercise, or you get a weight vest and use it to slightly increase the resistance. The great thing about all this is that there aren't any specific rules you have to follow. As long as an exercise works the same or at least similar muscle groups, you can include it in your workout. Make sure to try different things and also include traditional body weight exercises like pull ups in your routine. That way you have even more movements to choose from, and it just makes your training sessions more fun. 11. The right warm up: a proper warm up will lower your risk of injury improved performance by preparing your body for the increased stress level and overall help you reach your fitness goals faster. Most people understand the importance of warming up before working out, but they don't know how it's done correctly. What you have to keep in mind is that how you warm up will depend on what kind of training you do in general. The harder you train a certain muscle group, the more you have to warm it up before hitting it with full resistance. This is also why a warm up for a cardio session will look different from a warm up for lifting weights. For example, for our hit session, we need a warm up that gets our complete body ready for the high intensity intervals while making sure your muscles, tendons and ligaments are also prepared for the fast movements. A dynamic stretching routine is ideal for this dynamic. Stretching is the type of stretching that is performed with movement. In other words, instead of keeping your body in place while you do the stretching, you swinging and bouncing movements In the next video, I will show you a dynamic stretching routine that will act as your warm. I actually do it daily, even if I don't work out. As for the right, cool down after your workout, you want to do static stretching. This is the traditional stretching where you stay in one place and hold the stretch for about 30 seconds. I also included it in the next video with pictures and illustrations. 12. Daily stretching routine: the following stretching routine is designed for both athletes and sanitary people. It will help you increase your flexibility should, ideally, be none daily, depending on how long you hold each stretch. It will take around 10 to 15 minutes and total. You'll start by doing a short, five minute dynamic stretch routine that is great for warming up your muscles and getting your blood pumping. Like I discussed in an earlier lesson, I recommend you do your stretching routine together with your normal workouts. So if you train on the same day, do it after the dynamic stretch. Warm static stretching will be done at the end of the routine when your muscles already warmed up. For detailed explanations of the following exercises, please watch the exercise videos. They explain which muscle is targeted and how to do the stretch correctly. Start by doing 30 seconds of a normal jumping jacks. Next, you do 20 walking lunges with 10 reps for each leg. After that, you do 20 Need Tex again, 10 for each leg. Then grab a chair or hold on to something and do 20 legs wings. This is followed by 10 side lunges with a stretch we do five for each side. Next, you can either do 20 normal but kicks or five double leg but kicks. I recommend the former for beginners and the ladder for athletes. For your upper body. You start by doing 10 normal arm circles, followed by 10 more arm circles in the opposite direction. After that, you knew five large arm circles again, five for each direction. To finish the warm up you do 10 to 20 pushups, and if you can do the long push up, try the need. Push up instead. After this short warmer, you should start with your workout or training session. If you don't want to work out, you can start with the static stretches right away. Each stretch should be held for 15 to 30 seconds and make sure you feel a slight stretch but no pain. The first stretches the seat back twist for your lower back and core. Next you do the quad stretch, and after that, the doctor stretch the hip doctor stresses, followed by the hamstring stretch and next you to the gluteal stretch. This is followed by one of the two lads, stretches that are showing the exercise videos after that, stand up against the wall and do the calf stretch both for the upper and lower castes. Then you will stretch your abs with the lying abdominal stretch. This is followed by the next side bend and the standing shoulder stretch. To finish your routine, grab a towel and do the tower triceps stretch. 13. Compound vs isolation movements: before you watch the exercise instruction videos, I need to explain something. In general, all exercises can be either categorized as isolation exercises that only work one major muscle group or as compound exercises that work several muscle groups at once in your workouts. You always want to focus mostly on compound exercises because they build more overall muscle and help you get stronger faster. This is pretty straightforward and probably nothing new to you. There's just one problem with this categorization when we talk about your ex exercises because you're using straps and will always engage your core. To some extent, all to your ex exercises are compound exercises. For example, even the bicep curl, which is a highly targeted exercise and normally an isolation exercise, will also work your core when done with your ex trips, because you need to keep your back straight. That's why, technically, I would have to call it a compound exercise. But then the term compound exercise becomes useless because it has to be used for any movement done on the T Rex trips. So to keep things simple, I will exclude the core muscles from the following exercise videos. That way, any exercise that targets only one muscle group. When we leave out, the core muscles will be called an isolation exercise, and any exercise that targets more than one muscle group even after leaving out the core muscles will be called a compound exercise. I hope this didn't confuse you. And as you will see in the falling videos, it's pretty self explanatory in practice. 14. TRX Biceps Curl: the T. Rex bicep curl not only works your biceps, but also helps to improve your balance and overall strength. Adjusting the level of difficulty for this exercise is an easy shift of your body position and cable angles. The more vertical your body, the more difficulty exercise to start grabbed the handles and stent with your body facing the anchor point slightly lean back, so there is tension on the strips, just like in the case of the body row, you want to be in a vertical plank position, then pull your upper body up by contracting your biceps until your hands almost touch your chest. Next. Slowly lower your body back towards the floor until your arms are straight again. Repeat this motion for the recommended number of reps and make sure to pull only with your arms and not your back. 15. TRX Body Row: the T Rex body roll, also called the lower role, is the perfect back and biceps exercise. While it mainly works the lattes and other muscles in the back, this exercise also strengthens your hand grip, arms and core. To perform the TRX body, wrote, Grab the T Rex handles and lean back while keeping your back straight, just as if you were in a vertical plank position. Now extend your arms until there's only a slight bend in your elbows. This will be your starting position to begin the movement. Retract your shoulder blades back and down, then pull your torso towards your hands while keeping your elbows close to your body. Make sure to keep your palms facing each other throughout the lift and continue until your hands touch your chest. Then lower your body back to the starting position and repeat. If the exercises too easy, move your feet a bit further away. And if it's too difficult, move your feet back a bit. 16. TRX Chest Flyes: the T rex chest flies are a great movement toe. Isolate your chest and should be done after the push up and chest press as a finishing exercise. You want to make sure to not use explosive movements and instead to everything in a controlled motion that keeps your pictorial muscles under tension throughout the entire lift. To do the exercise, grab the handles with each hand with your palms facing down. I mean slightly forward. This should be your starting position. Now. Continue to lean forward while opening your arms. They should be kept straight during the motion with your elbow slightly bent. Also, hold your body upright and your spine and neck in a neutral position stumped when your body forms a T, as you can see in the video, then return to the initial position in a slow and controlled movement by squeezing your chest muscles together. Once you are in the initial position, repeat the movement for the recommended number of reps. 17. TRX Chest Press: the chest press is an easier variation of the push up. It works pretty much the same muscles, but because your body is more vertical, there's less stress and resistance placed on your chest. This makes it a perfect beginner exercise for anyone not used to push ups. To do the chest, press grabbed the handles with your hands facing away from the anchor point. Lean forward until your bodies and an angle that is comfortable for you with your arms extended straight core tight and keeping your body straight from head to toe. Keep in mind that the closer bodies to the floor, the more difficulty exercise but comes now. Lower yourself down by bending at the elbows and until your chest reaches handle level in the center of the strips. Exhale as you push yourself up and bring your body to the initial position. Then repeat this movement for the recommended number of reps. 18. TRX Hamstring Curl: the T. Rex Hamstring Curl is a great exercise that will not only work your hamstrings but also your core and glutes. That's because you need them to hold the bridge position necessary to complete the exercise . Do the exercise said facing the T Rex trips, and make sure you have enough room around you. Then place your feet into the straps heels. First, lay down, rest your hands by your side and raise your hips up off the floor. Your weight should be held through your heels, and your core should be tight while exhaling, Curl your heels back towards your butt. Continue until your knees are about chest height. While inhaling, Straighten your legs again and bring them to the initial position. Repeat this movement for the recommended number reps, then rest before completing your next set. 19. TRX Lunge and Row: the lunge and roll works the same muscles as the squad and roll. You pull with your arms and work your back and biceps at the same time as you extend your leg. This makes it a great exercise to train explosiveness. Do the exercise. Grab both your ex handles with your hands over your head in front of you with your feet about shoulder width apart, taking medium. Strike back with one leg and bend the other neat. This will be your starting position. Now straighten your leg while pulling your arms towards your upper body and raised the other leg as if you were kicking with your knee. Repeat this movement in a fast motion for the recommended number of reps and then switch to the other side. 20. TRX Lunges: lunges are similar to squads and also work the quads, glutes, calves and hamstrings. But instead of raising your body weight with both legs, you will only use one leg at a time. This creates a slightly different movement that you will feel more in your glutes to do the exercise. Place one foot and a tear extra behind you. There should be an about 90 degree angle between the upper and lower part of the lack. Now bend the other leg at the knee and lower your body towards the ground. You're Lewis Point should be when you're knee almost touches the ground, Then bring your body back upwards by driving through your heel while bring your left foot back to the starting position. Repeat this movement for the recommended number of reps and then switch to the other leg. 21. TRX Pike Press: the pipe press or a pipe push up is a variation of the normal push up that focuses more on the deltoids. So your shoulder muscles, it's a great exercise to build a strong upper body and can be done right after the normal push up. To do the exercise, lay on the floor and set up as you would for the normal pushing next. Instead of keeping your body in a straight line, you bend at the waist to create a 70 to 90 degree angle between your upper and lower body. The smaller the angle, the more difficult the exercise becomes and the more it will target your shoulders. Now you want to descend slowly by flexing the elbows while keeping your back straight. Continue until your forehead almost touches the floor. Pause for a second and then return to the starting position. Repeat the movement for the recommended number of reps. 22. TRX Plank: the plank is a stationary full body exercise. Even though you won't technically move your body, it still works the abs, back legs and even your arms and shoulders to do the exercise layer in your stomach and place your feet in the straps. Next, assume a plank position. Your weight should rest on your elbows and forearms. You complacent pad under your elbows. To avoid any discomfort, your body should form a straight line from head to your feet. As with all types of playing exercises, keep your core tight throughout the duration of the exercise and make sure to not sag your hips too much. Hold this position for the recommended time and then lower your body again. 23. TRX Push Up: the push up is my favorite upper body exercise because the trains not only a chest but also your shoulders and triceps, while the normal push up is already close to perfect, the TRX straps allow you to elevate your feet, which slightly increases difficulty. Obviously, the higher feed, the more difficult the movement becomes, and also the more it will target your shoulders. To do the exercise, lay on the floor and place your feet in the straps. Next, extend your arms to go into the starting position. Keep your back straight and maintain good posture while keeping your core tight. Descend slowly by flexing the elbows. Continue until your nose almost touches the floor. Pause for a second and then return to the starting position. Repeat this movement for the recommended number of reps and make sure to press mostly with your chest muscles while using your triceps only for assistance. 24. TRX Side Plank: the side plank is a variation of the normal plank. It's an incredibly effective and demanding exercise that requires complete core coordination and tremendous strength from the abs, lower back and obliques. To do the exercise, lay on the science and place your feet in the straps. Next, assume aside. Plank position. Your weight should rest on your elbow and forearm. You can place a pad under your elbow to avoid any discomfort. Then raise your body off the floor so it forms a straight line from you had to your feet. As with all playing variations, keep your core tight throughout the duration of the entire exercise and make sure to not sag your hips. Hold this position for the recommended time and then repeat on the opposite side. 25. TRX Single Leg Squats: single leg squads are more difficult variation of the normal squad and a great way to implement progressive overload for your lower body. That's why I suggest you switch to swing. The leg squats once you feel normal. Squats are too easy for you and not challenging anymore. To do them properly, grab the handles just like you would for the normal squad. Instead of standing on both of your feet, you slightly raise one leg and extend it forward. Now bend your other leg at the knee and lower your body towards the floor. Bring your thigh impasse parallel to the floor and then raise your body again by straightening your leg. Make sure to drive through your heel as you do this, just like in the normal squad. And also don't pull in the tier extracts and only use it for stability. Once you're back in the starting position, simply repeat the movement again for the recommended number of reps and then switch toe also work the other leg 26. TRX Squats: squats are probably be best movement for leg development and stronger quad muscles. Because it's such a simple yet effective exercise, they should be included in any two year X workout. Your lower body will definitely thank you for to do squats properly. Grabbed the handles so that they hang slightly higher than chest height. Your feet should be about shoulder with or slightly further part now. Ben. Both of your legs at the knees and lower your body towards the floor. Bring your thighs just passed parallel to the floor and then raise your body again by straightening your legs. Drive through your heels while you do this in the standards. What, you don't pull on the T rex straps and only use them for stability. Once you're back in the starting position, simply repeat the movement again for the recommended number of reps. Now, at this point, I also want to show you a popular variation of the normal squad, which is the squat and rule. In this variation, you actually pull with your arms and work your back and biceps while you extend your legs. This turns the squad into a full body exercise, and it's great to train explosiveness while you do this, just make sure to still use mostly your legs for the pushing motion and only slightly Pull with your arms and back. 27. TRX Triceps Extensions: TRX tries of extensions are a great way to isolate your triceps and build stronger arms. Because the exercise focuses so much on the triceps muscle, which is a fairly small muscle group, it makes sense to do this. Exercise more towards the end of your workout or after training bigger muscle groups such as the chest. To do the exercise, hold a strap handle in each hand and extend your arms forward. You want to keep your elbows slightly bend and lean forward while keeping your core tight. Now bend your arms at the elbow to lower your upper body. Next, slowly push your arms forward and straighten them again to raise your body. Once your arms are extended with a slight bend in the elbow, slowly return to the starting position and repeat. 28. TRX Y Flyes: the T. Rex Y fly is an upper back, rear, shoulder and core exercise that will help build a stronger back and muscular shoulders while also improving your posture To do the exercise stand facing to the anchor point with your palms facing forward, you want to lean back to an angle that suits your experience level. If you're a beginner, start with your body position fairly upright. As you get stronger, move your feet forward, which creates more resistance. Now pull your arms back overhead into a Y position while maintaining tension on the TRX trainer strips at all times. Keep in mind that in the video, my arms form a fairly open Why this position will mostly target your upper back. The closer your arms are together, the more you will work your deltoid muscles so your shoulders. Then slowly lower your body back to the original position while keeping your arms straight , but with a slight bend in the elbow. When your arms are fully extended, repeat the move 29. Combining cardio and trx: until now, this program focused mostly on T rex exercises for muscle building. I show you the most important exercises. Begin a workout and also taught you about progressive overload. But what if your focus isn't muscle building? What if you care more about endurance and want to use dear X for cardiovascular exercise? Then this video is what you're looking for. You see, even though here X mirrors many of the traditional resistance exercises like the push up in the squad, you can definitely use it for endurance, training and cardio. You just need to know what you're doing in this video. I want to show you how you can adapt your workout to focus more on endurance training. And I will also give advice on what not to do because just like in the case of resistance training, there are a few common mistakes. You see, beginners make all the time. So where do we start? First of all, you need to know why you even want to do cardio. For most people, it's because of fat loss. But even though many beginners believe they have to do cardio to lose Fendt, this is not the case that loss comes down mainly to calories in versus calories out now, don't get me wrong. There are other important factors in the process, but the underlying mechanism is that of how much energy you expand in your daily life and workouts versus how much energy you take in through your food. When we look at this equation, you quickly notice that to lose fat, you can either increase the energy, expand through more workouts, or you can decrease the energy you taken through a better diet. Both will ultimately lead to the same results, But what many people don't know is that your cardio workouts burn a lot fewer calories than you might think. 30 minutes of normal jogging burns around 100 52 to run calories, which is around the equivalent of a small chocolate bar. So if you really want to move the needle and lose fat just through cardio, you would have to do hours and hours every day. That wouldn't just be super stressful. It would actually hurt a recovery and overall energy level because you would wear yourself out quickly. Another problem is that cardio has no muscle building potential, so when you just do cardio while losing weight. You often times end up looking skinny, fit where your thin but look weak and flabby. The solution to all these problems is to use cardio only in moderation and in combination with resistance training. That way you get the calorie burning benefits of cardio while maintaining and building your muscles. The result is a much healthier look where your lean and athletic. Now that I gave you a quick overview off the benefits and potential drawbacks of cardio, let's go back to T. Rex and see how you would ideally use it for endurance training. In general, I'm a big fan of one specific type of cardio, which is hit cardio or high intensity interval training. This is a form of exercise where you alternate between periods of high intensity to burn calories and periods of low intensity for recovery. The high intensive periods are meant to push your body towards its metabolic limits. This means you basically go as hard as you can, while the low intensity interval to help you to recover and prepare for the next round. The most important benefit of hit is time efficiency. Like I said before a regular 30 minute jog burns anywhere from 150 to 200 calories. You get the same results with just 15 minutes off hit, which means it's about twice as effective as normal. Cardio hit cardio can be done with all types of equipments, but it works very well on the T. Rex trips. To show you what this would look like. I will give you a sample hit to your ex routine that you can include in your normal workout routine. 30. Trx HIIT cardio routine: Okay, let's now look at the cardio routine. I promised you an effective TRX hit workouts, so that's exactly what you're going to get. The workout is divided into two rounds and we will be doing four main exercises. Use what this looks like and round one. You start with the squad and you do 1 32nd high intensity into a wall and then 1 62nd low intensity interval. Afterwards, you have 30 seconds to adjust the straps, but the faster you can adjust them, the better. So if you can do it in 10 seconds. Even better. The next exercise is the luncheon role, where you do 30 seconds of high intensity and then 60 seconds off a low intensity interval . Then again, you adjust the strips as fast as you can. Next you do the chest press 30 seconds high intensity interval, 60 seconds, a low intensity interval and lastly you do the body row. Also 30 seconds of high intensity and then 60 seconds of low intensity. Round two looks like this. As you can see, round one and round two are exactly the same, and there is a reason for that as a beginner you probably don't know how intense you should exercise. What you can and should do is take things slow during the first round and see how your body reacts. If at the beginning of the second round you feel that you still have quite a bit of energy left, you can increase the intensity and really work your body. This is a much better strategy than going all out in the beginning, and because the two rounds are identical, it will be a lot easier for you to estimate how much energy you need to complete the workout. Now that you saw the cardio routine there, a few more site knows you need to know. First. In total, this workout will take you 15 minutes, which is very short. If you are a complete beginner, you can just start as is and make it your goal to do two or three of these super short routines every week, your past, the beginner stage. I suggest you simply add more rounds to the workout so it turns into a 22.5 minute or 30 minute routine. You can also progress by shortening your low intensity intervals and lengthening your high intensity intervals. They're really no strict guidelines. You have to follow perfectly. Just play around and see what you like best. The only goal over time is to get your body used to mawr and more intense workouts, just like it should get used to heavier and heavier resistance in your muscle building routine. Off course. I don't want you to make crazy changes from one day to the next. Instead, aim for small and gradual approve mints that you can sustain over time. The second thing you need to know is that, unlike in the muscle building routine during the hit routine, you should set the TRX straps to an angle. That is very easy for you. This workout is not about the resistance, but more about going through the motions quickly and getting your heart and breathing rate up. I don't want you to stop the workout because your muscles give out. So before each exercise, make sure you find the easiest set up and don't worry about hitting your muscles with heavy resistance