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TRX Holiday Training Plan PDF
TRX Holiday Training Plan PDF
TRX WINTER
WORKOUT PROGRAM
an easy-to-follow 4-week plan to building
a better you in 2015.
YOUR PLAN
FOR A BETTER YOU
On days that youre not doing Suspension Training bodyweight exercise, the
plan calls for aerobic activity like jogging, swimming, cycling, etc.
Follow the plan to build the strength, endurance, mobility and core stability
you need to accomplish your goals and make your body your machine.
Good luck!
4-week plan
Week 1 Program
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Off
Week 2 Program
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Off
Week 3 Program
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Off
Week 4 Program
TRXTRAINING.COM
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Off
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 #
30 sec
30 sec
30 sec
30 sec
10
30 sec
11
30 sec
12
30 sec
13
30 sec
14
30 sec
15
Rest 30-seconds
TRXTRAINING.COM
10
1-2
16
11
1-2
16
12
1-2
16
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 #
15-20
13
15-20
15-20
10
15-20
12
15-20
15-20
11
15-20
15
30-60 sec.
14
15-20
TRX Plank
TRXTRAINING.COM
Minutes Rest
10
10
TRX Lower Back Stretch
30 sec.
16
11
30 sec.
16
12
30 sec.
16
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. Select the
progression appropriate for your fitness level.
EXERCISE
REPS/TIME
PAGE #
1-2
15
1-2
14
1-2
1-2
11
1-2
1-2
13
1-2
12
1-2
10
1-2
2 Minutes Cardio
2 Minutes Rest
TRXTRAINING.COM
10
1-2
16
11
1-2
16
12
1-2
16
EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1
PROGRESSION 2
Leg Down
w/ Jump
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
EXERCISE LIBRARY
PROGRESSION 1
PROGRESSION 2
PROGRESSION 3
TRXTRAINING.COM
EXERCISE LIBRARY
PROGRESSION 1
PROGRESSION 2
PROGRESSION 3
TRXTRAINING.COM
EXERCISE LIBRARY
TRX ROW SERIES
TRX BACK ROW Feet Offset
PROGRESSION 1
PROGRESSION 2
TRXTRAINING.COM
10
EXERCISE LIBRARY
TRX CHEST PRESS SERIES
TRX CHEST PRESS Feet Offset
PROGRESSION 1
PROGRESSION 2
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
11
EXERCISE LIBRARY
TRX DELTOID FLY SERIES
TRX T DELTOID FLY Feet Offset
PROGRESSION 1
PROGRESSION 2
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
12
EXERCISE LIBRARY
TRX ROLL OUT SERIES
TRX STANDING ROLL OUT
PROGRESSION 1
TRXTRAINING.COM
13
EXERCISE LIBRARY
TRX PLANK SERIES
TRX PLANK On Forearms
PROGRESSION 1
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
14
EXERCISE LIBRARY
TRX CRUNCH SERIES
TRX CRUNCH On Forearms
PROGRESSION 1
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
15
EXERCISE LIBRARY
TRX FLEXIBILITY SERIES
TRX LOWER BACK STRETCH With Rotation
PROGRESSION 1
TRXTRAINING.COM
16
TRXTRAINING.COM
17
2014-2015 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.