2011

TRX® Holiday Training Plan

make your body your machine®
TRXTRAINING.COM

1

MAKE YOUR BODY YOUR MACHINE®

TRXTRAINING. You grant yourself a fitness hall pass and vow to hit the training hard in January. But by following this progressive. the Plan calls for aerobic activity like jogging. mobility and maintaining your training tenacity through the season (and don’t forget to visit our Facebook page to let us know how it’s going). Sure. Every TRX exercise in this Plan was also in the Basic Training DVD that came with your TRX Suspension Trainer.COM 2 MAKE YOUR BODY YOUR MACHINE® .LET’S START A NEW HOLIDAY TRADITION. Sweets and drinks are practically mandatory and the festivities crowd out your usual training time. FOUR-WEEK TRAINING PLAN during the month of December. Follow the Plan and start a new holiday tradition of building strength. you’ll still enjoy the culinary delights of the season. On days that you’re not doing Suspension Training. Normally. after all. You are human. This year. you will also get stronger and more fit. the holiday season is filled with fattening treats and non-stop events that together conspire to throw you off your fitness game. endurance. things are going to be different.

TRXTRAINING. holiday spirit means harder workouts and more sweat. I hereby dedicate myself to finishing 2011 stronger and more fit! Signed _____________________________________________ **Print and post this prominently to serve as a reminder. ( Name Here ) dedicate myself to a holiday season filled with exercise.COM MAKE YOUR BODY YOUR MACHINE® . In addition to whipped cream and pumpkin pie. I’m having third helpings of fitness.2011 TRX® Holiday Training Plan By signing this pact I. ______________________________. This year.

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 TRXTRAINING.COM 4 MAKE YOUR BODY YOUR MACHINE® .

Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Squat Series Rest 30-seconds 30 sec 8 2 TRX Sprinters Start Series Rest 30-seconds 30 sec 9 3 TRX Hamstring Series Rest 30-seconds 30 sec 10 4 TRX Row Series Rest 30-seconds 30 sec 11 5 TRX Chest Press Series Rest 30-seconds 30 sec 12 6 TRX Deltoid Fly Series Rest 30-seconds 30 sec 13 7 TRX Roll-Out Series Rest 30-seconds 30 sec 14 8 TRX Plank Series Rest 30-seconds 30 sec 15 9 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 TRXTRAINING. 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.COM 5 MAKE YOUR BODY YOUR MACHINE® .BASIC TRAINING For each exercise series.

Select the progression appropriate for your fitness level. 15-20 16 15 10 TRX Hamstring Curl 9 2 Minutes Cardio Minutes Cardio 2 Minutes Rest Minutes Rest 30 sec. Complete the two minutes of cardio before moving to the next exercise series. taking a two minute rest between each set. 30 sec. 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. 30 sec. 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.COM 6 MAKE YOUR BODY YOUR MACHINE® . Perform exercises 1-9 for 2-3 sets.BASIC TRAINING ENDURANCE CIRCUIT For each exercise series. 17 17 17 10 11 12 TRX Lower Back Stretch 10 TRX Long Torso Twist 11Stretch TRX Chest and Torso 12 Stretch TRXTRAINING. Finish with 1-2 sets of stretching exercises 10-12.

taking a two minute rest between each set. 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 TRXTRAINING. Finish with 1-2 sets of stretching exercises 10-12. Perform exercises 1-9 for 2-3 sets.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.COM 7 MAKE YOUR BODY YOUR MACHINE® .

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 TRXTRAINING.COM 8 MAKE YOUR BODY YOUR MACHINE® .

COM 9 MAKE YOUR BODY YOUR MACHINE® .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 TRXTRAINING.

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 TRXTRAINING.COM 10 MAKE YOUR BODY YOUR MACHINE® .

COM 11 MAKE YOUR BODY YOUR MACHINE® . Narrow Stance PROGRESSION 4 TRXTRAINING.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.

Wide Stance PROGRESSION 4 TRXTRAINING.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.COM 12 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 TRXTRAINING.COM 13 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 TRXTRAINING.COM 14 MAKE YOUR BODY YOUR MACHINE® .

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 TRXTRAINING.COM 15 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 TRXTRAINING.COM 16 MAKE YOUR BODY YOUR MACHINE® .

COM 17 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 TRXTRAINING.

MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. TRX.com/shop TRXtraining. 18 MAKE YOUR BODY YOUR MACHINE® .com/connect/blog/ facebook. California.com/trxtraining @trxtraining youtube. in the USA and Internationally. San Francisco. Stay inspired and in the right frame of mind with some training gear (at special holiday prices) in the TRX store.com/TRXtraining TRXTRAINING. All rights reserved. The TRX Facebook page is also the place to let us know how your holiday training is progressing (and to get some moral support).COM © 2011 Fitness Anywhere LLC. TRXtraining. SUSPENSION TRAINING.Let Us Know How It Goes Like us on Facebook or visit our blog and we’ll serve you a feast of holiday training tips this December.

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