2011

TRX Holiday Training Plan

make your body your machine

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MAKE YOUR BODY YOUR MACHINE

LETS START A NEW HOLIDAY TRADITION.

Normally, the holiday season is filled with fattening treats and non-stop events that together conspire to throw you off your fitness game. You are human, after all. Sweets and drinks are practically mandatory and the festivities crowd out your usual training time. You grant yourself a fitness hall pass and vow to hit the training hard in January. This year, things are going to be different. Sure, youll still enjoy the culinary delights of the season. But by following this progressive, FOUR-WEEK TRAINING PLAN during the month of December, you will also get stronger and more fit. Every TRX exercise in this Plan was also in the Basic Training DVD that came with your TRX Suspension Trainer. On days that youre not doing Suspension Training, the Plan calls for aerobic activity like jogging. Follow the Plan and start a new holiday tradition of building strength, endurance, mobility and maintaining your training tenacity through the season (and dont forget to visit our Facebook page to let us know how its going).

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MAKE YOUR BODY YOUR MACHINE

2011
TRX Holiday Training Plan
By signing this pact I, ______________________________,
( Name Here )

dedicate myself to a holiday season filled with exercise. This year, holiday spirit means harder workouts and more sweat. In addition to whipped cream and pumpkin pie, Im having third helpings of fitness. I hereby dedicate myself to finishing 2011 stronger and more fit!

Signed _____________________________________________
**Print and post this prominently to serve as a reminder.

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MAKE YOUR BODY YOUR MACHINE

12 WEEK PROGRAM

Week 1 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training Off

Week 2 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 25 minutes aerobic activity 1-2 sets Endurance 25 minutes aerobic activity 1-2 sets Basic Training 25 minutes aerobic activity 1-2 sets Metabolic Off

Week 3 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic Off

Week 4 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance Off

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MAKE YOUR BODY YOUR MACHINE

BASIC TRAINING
For each exercise series, perform a 30-second set (for single-sided exercises perform 30-seconds on each side) followed by 30 seconds of recovery. Perform all sets for an exercise before moving to the next exercise. Select the progression appropriate for your fitness level.

EXERCISE

REPS/TIME

PAGE #

TRX Squat Series

Rest 30-seconds

30 sec

TRX Sprinters Start Series

Rest 30-seconds

30 sec

TRX Hamstring Series

Rest 30-seconds

30 sec

10

TRX Row Series

Rest 30-seconds

30 sec

11

TRX Chest Press Series

Rest 30-seconds

30 sec

12

TRX Deltoid Fly Series

Rest 30-seconds

30 sec

13

TRX Roll-Out Series

Rest 30-seconds

30 sec

14

TRX Plank Series

Rest 30-seconds

30 sec

15

TRX Crunch Series

Rest 30-seconds

30 sec

16

10 11 12

TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch

1-2 1-2 1-2

17 17 17

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BASIC TRAINING ENDURANCE CIRCUIT

For each exercise series, perform each series of 3 exercises for the listed reps/time (for single-sided exercises perform listed reps/time on each side) followed by 30 seconds of recovery. Complete the two minutes of cardio before moving to the next exercise series. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises 10-12. Select the progression appropriate for your fitness level.
EXERCISE REPS/TIME PAGE #

1 2 3

TRX Kneeling Roll-Out 1 TRX Sprinters Start 2 TRX Single Arm Row 3
2 Minutes Cardio Minutes Cardio

15-20 15-20 15-20

14 9 11

4 5 6

TRX T & Y Deltoid Fly 4 TRX Single Leg Squat 5 TRX Chest Press 6

15-20 15-20 15-20

13 8 12

2 Minutes Cardio Minutes Cardio

7 8 9

TRX Oblique Crunch 7 TRX Plank 8

15-20 30-60 sec. 15-20

16 15 10

TRX Hamstring Curl 9

2 Minutes Cardio Minutes Cardio 2 Minutes Rest

Minutes Rest 30 sec. 30 sec. 30 sec. 17 17 17

10 11 12

TRX Lower Back Stretch 10 TRX Long Torso Twist 11Stretch TRX Chest and Torso 12 Stretch

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MAKE YOUR BODY YOUR MACHINE

BASIC TRAINING METABOLIC CIRCUIT

Perform each exercise for 30-seconds (for single-sided exercises perform 30 seconds on each side) followed by 15 seconds of recovery. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises 10-12.

EXERCISE

REPS/TIME

PAGE #

1 2 3 4 5 6 7 8 9

TRX Atomic Oblique Push-Ups TRX Side Plank TRX Sprinters Start TRX Chest Press TRX Single Leg Squat TRX Kneeling Roll-Out TRX T & Y Deltoid Fly TRX Back Row TRX Hamstring Curl
2 Minutes Cardio 2 Minutes Rest

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

16 15 10 12 8 14 13 11 10

10 11 12

TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch

1-2 1-2 1-2

17 17 17

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EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1

TRX SQUAT w/ Jump

PROGRESSION 2

TRX SINGLE LEG SQUAT

PROGRESSION 3

Leg Down

TRX SINGLE LEG SQUAT

PROGRESSION 4

w/ Jump

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EXERCISE LIBRARY
TRX SPRINTER START Both Feet on Floor
PROGRESSION 1

TRX SPRINTER START SERIES

TRX SPRINTER START Knee Up

PROGRESSION 2

TRX SPRINTER START With Double Hop

PROGRESSION 3

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EXERCISE LIBRARY
TRX HAMSTRING CURL Hips Down
PROGRESSION 1

TRX HAMSTRING CURL SERIES

TRX HAMSTRING CURL Hips Up

PROGRESSION 2

TRX HAMSTRING CURL Hips & Arms Up

PROGRESSION 3

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EXERCISE LIBRARY
TRX ROW SERIES
TRX BACK ROW Feet Offset
PROGRESSION 1

TRX BACK ROW Deep Angle; Narrow Stance

PROGRESSION 2

TRX SINGLE-ARM BACK ROW Feet Offset

PROGRESSION 3

TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX CHEST PRESS SERIES
TRX CHEST PRESS Feet Offset
PROGRESSION 1

TRX CHEST PRESS Wide Stance

PROGRESSION 2

TRX CHEST PRESS Leg Extended to the Side

PROGRESSION 3

TRX CHEST PRESS Deep Angle; Wide Stance

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX DELTOID FLY SERIES
TRX T DELTOID FLY Feet Offset
PROGRESSION 1

TRX T DELTOID FLY Feet Slightly Offset

PROGRESSION 2

TRX T DELTOID FLY Wide Stance

PROGRESSION 3

TRX T+Y DELTOID FLY Feet Together

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX ROLL OUT SERIES
TRX STANDING ROLL OUT
PROGRESSION 1

TRX KNEELING ROLL OUT Face Away from Anchor Point

PROGRESSION 2

TRX KNEELING ROLL OUT Face Anchor Point

PROGRESSION 3

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EXERCISE LIBRARY
TRX PLANK SERIES
TRX PLANK On Forearms
PROGRESSION 1

TRX PLANK On Hands

PROGRESSION 2

TRX SIDE PLANK On Forearms

PROGRESSION 3

TRX SIDE PLANK On Hand

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX CRUNCH SERIES
TRX CRUNCH On Forearms
PROGRESSION 1

TRX CRUNCH On Hands

PROGRESSION 2

TRX OBLIQUE CRUNCH On Forearms

PROGRESSION 3

TRX ATOMIC OBLIQUE PUSH UP On Hands

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX FLEXIBILITY SERIES
TRX LOWER BACK STRETCH With Rotation
PROGRESSION 1

TRX LONG TORSO TWIST STRETCH

PROGRESSION 1

TRX CHEST AND TORSO STRETCH

PROGRESSION 1

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MAKE YOUR BODY YOUR MACHINE

Let Us Know How It Goes

Like us on Facebook or visit our blog and well serve you a feast of holiday training tips this December. The TRX Facebook page is also the place to let us know how your holiday training is progressing (and to get some moral support). Stay inspired and in the right frame of mind with some training gear (at special holiday prices) in the TRX store.

TRXtraining.com/shop

TRXtraining.com/connect/blog/

facebook.com/trxtraining

@trxtraining

youtube.com/TRXtraining

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2011 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.

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MAKE YOUR BODY YOUR MACHINE