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.

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE

12 WEEK PROGRAM
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Week 1 Program
DAY 1

20 minutes aerobic activity

DAY 2

1-2 sets Basic Training

DAY 3

20 minutes aerobic activity

DAY 4

1-2 sets Basic Training

DAY 5

20 minutes aerobic activity

DAY 6

1-2 sets Basic Training

DAY 7

Off

Week 2 Program
DAY 1

25 minutes aerobic activity

DAY 2

1-2 sets Endurance

DAY 3

25 minutes aerobic activity

DAY 4

1-2 sets Basic Training

DAY 5

25 minutes aerobic activity

DAY 6

1-2 sets Metabolic

DAY 7

Off

Week 3 Program
DAY 1

30 minutes aerobic activity

DAY 2

2-3 sets Metabolic

DAY 3

30 minutes aerobic activity

DAY 4

2-3 sets Endurance

DAY 5

30 minutes aerobic activity

DAY 6

2-3 sets Metabolic

DAY 7

Off

Week 4 Program
DAY 1

30 minutes aerobic activity

DAY 2

2-3 sets Endurance

DAY 3

30 minutes aerobic activity

DAY 4

2-3 sets Metabolic

DAY 5

30 minutes aerobic activity

DAY 6

2-3 sets Endurance

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

TRX Squat Series

PAGE #

30 sec

30 sec

30 sec

10

30 sec

11

30 sec

12

30 sec

13

30 sec

14

30 sec

15

30 sec

16

Rest 30-seconds

TRX Sprinters Start Series

Rest 30-seconds

TRX Hamstring Series

Rest 30-seconds

TRX Row Series

Rest 30-seconds

TRX Chest Press Series

Rest 30-seconds

TRX Deltoid Fly Series

Rest 30-seconds

TRX Roll-Out Series

Rest 30-seconds

TRX Plank Series

Rest 30-seconds

TRX Crunch Series

Rest 30-seconds

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10

TRX Lower Back Stretch

1-2

17

11

TRX Long Torso Twist Stretch

1-2

17

12

TRX Chest and Torso Stretch

1-2

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MAKE YOUR BODY YOUR MACHINE

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 #

TRX Kneeling Roll-Out1

15-20

14

TRX Sprinters Start 2

15-20

TRX Single Arm Row 3

15-20

11

2 Minutes CardioMinutes Cardio

TRX T & Y Deltoid Fly 4

15-20

13

TRX Single Leg Squat5

15-20

TRX Chest Press

15-20

12

15-20

16

30-60 sec.

15

15-20

10

2 Minutes CardioMinutes Cardio

TRX Oblique Crunch 7

TRX Plank

TRX Hamstring Curl 9

2 Minutes CardioMinutes Cardio

2 Minutes Rest

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Minutes Rest

10

TRX Lower Back Stretch

10

30 sec.

17

11

TRX Long Torso Twist11Stretch

30 sec.

17

12

TRX Chest and Torso12

Stretch

30 sec.

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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 #

TRX Atomic Oblique Push-Ups

1-2

16

TRX Side Plank

1-2

15

TRX Sprinters Start

1-2

10

TRX Chest Press

1-2

12

TRX Single Leg Squat

1-2

TRX Kneeling Roll-Out

1-2

14

TRX T & Y Deltoid Fly

1-2

13

TRX Back Row

1-2

11

TRX Hamstring Curl

1-2

10

2 Minutes Cardio
2 Minutes Rest

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10

TRX Lower Back Stretch

1-2

17

11

TRX Long Torso Twist Stretch

1-2

17

12

TRX Chest and Torso Stretch

1-2

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1

TRX SQUAT w/ Jump

PROGRESSION 2

TRX SINGLE LEG SQUAT

Leg Down

TRX SINGLE LEG SQUAT

w/ Jump

PROGRESSION 3

PROGRESSION 4

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY

TRX SPRINTER START SERIES

TRX SPRINTER START Both Feet on Floor
PROGRESSION 1

TRX SPRINTER START Knee Up

PROGRESSION 2

TRX SPRINTER START With Double Hop

PROGRESSION 3

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MAKE YOUR BODY YOUR MACHINE

EXERCISE LIBRARY

TRX HAMSTRING CURL SERIES

TRX HAMSTRING CURL Hips Down
PROGRESSION 1

TRX HAMSTRING CURL Hips Up

PROGRESSION 2

TRX HAMSTRING CURL Hips & Arms Up

PROGRESSION 3

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MAKE YOUR BODY YOUR MACHINE

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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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

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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

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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

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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

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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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17

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

facebook.com/trxtraining

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TRXtraining.com/connect/blog/

@trxtraining

18

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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.

MAKE YOUR BODY YOUR MACHINE