t*~ — mer) r=] uel Whe i ) iN y Leen nent + Workout Guide A aca PU Lad y Make your body your machineProgram Overview TRX® Essentials” : Cardio Circuit is a fun and challenging mix of TRX exercises and cardiovascular intervals on the jump rope. Designed to increase strength and burn fat, this workout is suitable for people of all fitness levels. This heart-pumping 60-minute program includes a warm up, workout and cooldown stretching routine that will help build a body that is long, lean and strong Requirements This program assumes you are active, healthy and injury free. It is designed for all exercisers - beginner to advanced. We recommend use of a quality jump rope. High-performance Buddy Lee Rope Master jump ropes are available for purchase at www.fitnessanywhere.com. If you don't have a jump rope with you, or are not yet ready to jump, get most of the benefit by simply mimicking a jump rope motion Program Instructions For best results, perform this program 2-3 times per week. Keep rest times to a minimum and always complete the exercises with good form. If your heart rate drops between segments, reduce your rest times. Improve your jump technique and maximize workout benefits by watching the complete jump rope clinic included in the DVD. Refer to the workout charts and DVD for more detailed instructions. How to Progress Once you can perform a TRX exercise with proper form for the allotted time, increase the difficulty of the exercise, perform more reps in the same interval, and/or reduce the rest time. As your jump rope skills improve, increase the cardio challenge by jumping faster. Train Safe Consult your physician before beginning this or any exercise program. Safely attach your TRX to an anchor point strong enough to support your body weight. Inspect your TRX before every use. Replace worn or damaged components immediately. Failure to follow these guidelines could result in injury. What's Next? Visit www.fitnessanywhere.com for expert advice, free workout features, online videos and to ask questions and exchange ideas in the TRX community forums. Check out the other TRX Suspension Training® programs available in our online store. 3Jump Rope Warm Up Start the workout with a 4-minute jump rope segment as shown in the DVD. For timing and description of jump rope intervals in the workout, refer to chart on page 36. Basic Bounce 10 sec. Alternate Footstep 10 sec. Side Straddle 10 sec. Forward Straddle 10 sec. Skier 10 sec. Bell 10 sec. 6Jump Combo 3 sets of 60 sec,Set-Up: TRX fully shortened. TRX Squat Benefits: Builds functional strength in lower body. Start Position . Face anchor point with feet shoulder-width apart. Hold handles and keep elbows bent at sides. Keep moderate tension on TRX. Movement Description Drop hips into squat position. Keep back straight and feet flat on floor. When coming up out of squat, firmly press heels to floor. Perform for 30 sec.TRX 45-Degree Row Benefits: Strengthens back, arms and core. Set-Up: TRX fully shortened IW Start Position ‘ : a ¢ Face anchor point with feet . / shoulder-width apart. . * Hold handles with arms extended. ¢ Lean back and walk feet forward to desired resistance angle. * Keep shoulders pulled back. ~ Movement Description ¢ Draw body toward anchor point by squeezing shoulder blades and pulling arms back with elbows bent. * Make sure to keep shoulders down and elbows angled from body at 45 degrees. * Return to start position with slow controlled movement. * Perform for 30 sec. 6TRX Squat & Row Combo Benefits: Combines benefits of TRX Squat and TRX 45-Degree Row (exercises #1 and #2) in a full-body motion that warms muscles and elevates heart rate. Set-Up: TRX mid-length. N SN nbn RS Aa Start Position Face anchor point with feet shoulder-width apart. Hold handles with arms extended. Keep moderate tension on TRX by leaning back slightly. Movement Description Begin combination movement with TRX Squat. immediately followed by TRX 45-Degree Row, as described earlier. Perform for 60 sec. NI \TRX Front Squat Benefits: Strengthens hips, legs and core. Set-Up: TRX fully lengthened. 8 ee ‘t Position Face away from anchor point. Hold handles at shoulder height. Lean forward with weight on handles. WY Tel Taal Le Keeping back straight, bend at hips and knees to sit into forwardleaning squat. Come up out of squat maintaining fully-aligned body. Drive motion through balls of feet, with heels lifted. Perform for 30 sec. = —TRX Front Squat & Chest Press Combo Benefits: Strengthens lower body, core, chest and shoulders. Set-Up: TRX fully lengthened. pa} T a acelin cela * Face away from anchor point. ¢ Hold handles at shoulder height. * Lean forward with weight on handles. Movement Description * Keeping back straight, bend at hips and knees to sit into a forwardeaning squat. * Come up out of squat, leaning forward, and extend arms forward in a pressing motion. * Drive motion through balls of feet with heels lifted. * Perform for 60 sec. oTRX Overhead Back Extension Benefits: Strengthens shoulders, back, core and hips. Set-Up: TRX fully lengthened. bres Tu rm acer] ale) Face anchor point standing tall with feet hip-width apart. Grip handles and start with “end position” by reaching arms overhead. Keep tension on TRX. Bend at hips, dropping tailbone toward floor, Keep legs straight and arms next to ears, extending forward. Movement Description * Drive torso back toward standing position and pull up and back on handles, with arms straight up and next to ears. Return to start position. * Perform for 60 sec. SRR RRRRRSRRRER EERE RRR RE REE ESTRX High Biceps Curl Benefits: Strengthens biceps, forearms, back and core. Set-Up: TRX fully shortened. Start Position . . Face anchor point. Grip handles with palms facing up and extend arms out in front of body at shoulder height. Walk feet in to achieve desired level of difficulty. Movement Description Curl handles toward temples with elbows pointed straight ahead. Draw body toward anchor point, keeping body in plank position. Uncurl arms slowly, returning body to start position. Perform for 30 sec.TRX Chest Press Benefits; Strengthens chest, core and shoulders. Set-Up: TAX fully lengthened. Start Position Movement Description Face away from anchor point with feet shoulder-width apart. Hold handles in front of chest with arms extended. Keep body aligned in plank position. Basic Movement: Perform push-ups, keeping body in plank position. Perform for 30 sec. Progression 1: To find a more challenging angle, walk back toward anchor point. Perform for 20 sec. Progression 2: Walk back again to find an even more challenging angle. Perform for 10 sec. Regression: Reduce angle by walking away from anchor point. Perform for 30 sec. LULULLLLEL VV VATTRX Crossing Balance Lunge Benefits: Improves balance and builds rotational strength in hips. Set-Up: TRX fully shortened. Start Position Face anchor point and stand tall with feet together. Hold handles with elbows bent at sides. Toes, hips and shoulders face forward. Lift right leg. Movement Description Squatting with left leg, reach right leg behind and across body to the left. Hips should rotate to accommodate cross-body leg movement. Return to start position. Perform for 30 sec. Repeat on other side.TRX Superman Benefits: Strengthens legs, core, Set-Up: TRX fully lengthened. | chest and shoulders. Start Position Face away from anchor point. Hold handles at shoulder height. Lean body forward with weight on handles. Keeping back straight, sit into a forwardteaning squat. Movement Description Come up out of squat maintaining body alignment and extending arms overhead into a standing plank. Drive motion through balls of feet, with heels lifted. Perform for 60 sec. , QTRX Crossover Squat Benefits: Builds leg strength and hip mobility. Set-Up: TRX mid-length. Start Position ¢ Face anchor point and stand tall with feet hip-width apart. * — Hold handles with elbows slightly bent. * Toes, hips and shoulders face forward. Movement Description * — Step right leg across body, then lower into lunge position. + Return to start position, then drop hips into a squat. ¢ Perform sequence for 30 sec. ¢ Repeat on other side.TRX Lunge withChest Fly Benefits: Opens chest and shoulders while strengthening hips and legs. Set-Up: TRX mid4ength. Start Position * Face away from anchor point with feet shoulder-width apart. * Hold handles in front of chest with arms extended. ° Keep body aligned from head to toe. Movement Description ¢ Step forward with right leg into lunge position while opening arms out to sides at shoulder level. Angle handles as is comfortable. * Step back to start position. Bring handles together in front of body by pressing arms together, using chest, arms and core. + Perform for 6O sec., alternating legs each rep. 3 =TRX Triceps Press Benefits: Strengthens triceps, shoulders, back and core. Set-Up: TRX mid-length — Start Position * Face away from anchor point , ‘ 5 Ss with one foot slightly in front of the other. ¢ — Hold handles with palms down and arms extended at forehead height. * Keep back straight and lean forward. Keep hands 8-12 inches apart. Movement Description ¢ Bending at elbows, lower body so that handles draw back toward temples or slightly above top of head. SA * Keep body aligned, with elbows at shoulder height and = pointing straight ahead. a ¢ Return to start position by driving arms forward to extension. ¢ Perform for 30 sec. 17 eeTRX Swimmer’s Pull Benefits: Strengthens lats, core and triceps. Improves shoulder stability. Set-Up: TR fully lengthened. Start Position ¢ Face anchor point with feet offset and weight on front foot. Grip handles with palms down. Find “end position” (pic. #2) by pressing handles back to sides of body and slightly behind it. Body should be upright. Move to start position (pic. #1) by extending arms forward and up as body leans back. Maintain plank position at all times. Movement Description Pull body to standing position by driving down on handles. Keep arms straight, elbows high. As body rises, shift weight. from back foot to front foot. Return to start position. Perform for 30 sec. RRRRRRREERRREERERRR EERE REETRX Low + T + Y + | Deltoid Raise Combo Benefits: Strengthens shoulders, back and core. Set-Up: TRX fully lengthened. Start Position * Face anchor point and offset feet. * Find “end position” of Low Raise by pressing handles back to sides of body and slightly behind it. Body should be fully upright. * Move to start position (pic. #1) by extending arms forward at shoulder height as body leans back. Movement Description * Low Deltoid Raise: Pull body to standing position by drawing back on handles until arms are at sides. Keep palms facing forward and arms straight. Return to start position. * T/Y/ | Deltoid Raise: Repeat movement with arms in shape of letters “T, and “I.” ¢ Perform combo for 6O sec., alternating arm position with each rep in sequence.* — Perform for 30 sec. TRX Suspended Plank with Abduction Benefits: Strengthens\core and hip abductors. . Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 12” from ground: iis: sialon cre aac Start Position ¢ Place toes in foot cradles and assume plank position facing floor with feet directly beneath anchor point and : legs together. + Support body with either hands or forearms. Movement Description ¢ Separate [i.e., abduct) legs as wide as possible without compromising body alignment. Pause at top. * Press legs back together. 20TRX Mountain Climber Benefits: Strengthens torso, core and hips. Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 172” from ground. Start Position * Place toes in foot cradles and assume plank position facing floor with feet directly beneath anchor point and legs together. * Support body with either hands or forearms. ; Movement Description * Tuck one knee to chest, allowing hips to rise slightly. ¢ — Return leg to start position. Repeat with opposite leg. ¢ Perform for 30 sec., alternating legs.TRX Suspended)Side Plank with Dip Benefits: Strengthens.core, especially obliques. Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 12” from ground: Start Position + Place toes in foot cradles and assume plank position facing floor with feet directly beneath anchor point and legs together. Support body on forearms. Turn body to right, resting left hip on floor. Support body on left forearm. Scissor legs slightly, with top leg forward, right heel to left toe. WY Cota ttnie B] 1-10) i * — Raising hip from floor, assume fully-aligned side- plank position. Dip left hip toward ground four times, returning to side-plank each time. After four dips, hold side plank for remainder of time. ¢ Perform for 30 sec. ¢ Repeat on other side. ALLULUUUUU LITT4 TRX Hamstring: Runner Benefits: Strengthens hamstrings, glutes and core. Set-Up: Adjust TRX so that lowest point of foot cradles is 8”.to 12” from ground. ba}r] ae dedi lel a) wal * Place heels inside foot = cradles directly under anchor point and press down. G * — Lie with back on floor and “e arms at sides, palms flat on 3 ground. ¢ Use core and glutes to lift hips. Movement Description * — Bring right heel toward hip while lifting hips and squeezing glutes. Repeat with left leg. * Perform for 30 sec., alternating legs and exerting equal pressure through both heels.TRX Sit-up Benefits: Strengthens core, especially abs. Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 12” bo) ] are el tin el) from ground. ~ 24 Place heels in foot cradles directly under anchor point and press down. Lie back. Movement Description Keeping heels pressed down in foot cradles, perform a sit-up. Reach arms toward ceiling. Slowly lay back down. Perform for 30 sec.TRX Hip Press Benefits: Strengthens hamstrings, glutes and core. Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 12” from ground. Sele merle) | * Place heels inside foot cradles directly under anchor point and press down. * Lie back with arms at sides and palms flat on ground. + Draw knees in toward body at a 90° angle. Movement Description ¢ Keeping knees at 90° angle, | press hips up as high as possible. * Slowly return hips to floor. | * Perform for 30 sec.TRX Sit-up with Rotation Benefits: Strengthens core and increases spinal mobility. Set-Up: Adjust TRX so that lowest point of foot cradles is 8” to 12” from. ground. Start Position LULLLLUUULEL LEU + Place heels inside foot cradles directly under anchor point and press down. * Lie back. Movement Description Keeping heels in foot cradles, perform a sit-up with arms extended overhead. At top of sit-up, rotate torso to left, extending right arm in front of body and left arm behind body in a “T” formation. ¢ Reverse rotation and slowly lay back down. ¢ Perform for 30 sec. alternating sides with each rep. 26Pole Tatra ett ae) * Face anchor point and stand with feet hip-width apart. * Grip handles in front of body, keeping arms extended. Lean back. * Bend at hips and drop tailbone toward ground. Keep legs slightly bent, back straight and head between arms. Lengthen neck. Movement Description Breathe deeply and hold start position for 30 sec. ¢ Bend right knee slightly and rotate torso to the left looking up underneath left arm, « Repeat three times on left side, driving to a deeper stretch each time [total of 30 sec.) ¢ Repeat on right side. Tip: To increase intensity of stretch, flex quad and lean into hip of straightened leg.TRX Offset Hip Hinge Vs DO! Down Start Position * Face anchor point and stand tall. * Grip handles in front of torso with arms extended. * Step forward with right foot. Keep both feet flat on ground. Movement Description * — Reach forward with extended arms until chest is parallel to floor. ¢ Reaching arms forward, press chest down and drive hips backwards, lifting tailbone toward ceiling. Hold for 30 sec. * Repeat with other leg forward. a ALULUULUEUUL ELEVATRX Upper Back Stretch —s 00! ie Start Position MN ¢ Face anchor point and stand with feet hip-width apart. ¢ — Grip handles in front of body with arms extended. + Lean back slightly, keeping body aligned. Movement Description + Round shoulders as far forward as possible without dropping hips toward floor. + — Relax shoulders and breathe into stretch. * Hold for 30 sec. aadTRX Long Torso Twist Stretch 30 D0! Vown ¢ Face anchor point with feet hip-width apart and arms extended. Lean back slightly. * — Crossing right leg over left, rotate hips to face left. Keep right hip aligned with anchor point. Movement Description * — Drop left hip toward ground and allow arms to turn torso toward anchor point. Tuck chin in to stretch upper back. ¢ Hold for 30 sec. ¢ Repeat on other side. SRR RRRAAREA RRR R RRR R EERE RRR E ESTRX Seated Figure-4 Stretch | ae = Ave a b=) Tar aceltie)a) * Sit down facing anchor point \ about four feet behind neutral. « — Extend legs in front of body. * — Cross right leg over left, resting right ankle on left wo thigh. ¢ — Draw left foot closer to body, bending at knee. Right foot will be drawn toward chest. Movement Description «Press right knee away from body and rotate hips forward. ca) Straighten back, look up and extend chest toward ceiling. ¢ Hold for 30 sec. * Repeat on other side. 2TRX Seated Head-to-Knee Stretch ole) Bleliiia * — Sit facing anchor paint with feet under neutral point. * Extend legs in front of body. * Holding handles together, bend left knee and place left heel in both foot cradles. * Keep right leg on ground. * Grasp toes of left foot with both hands. Movement Description * Press forehead against left knee cap and press down, straightening left leg as much as possible, * Slowly move in and out of stretch, then hold for 30 sec. * Repeat with other leg. LULUUELULL ELT TlStart Position ¢ Face away from anchor point. | * Stand upright with feet together. Step forward with right leg. ¢ — Hold handles at shoulder height with arms extended. | Movement Description * Press forward, bringing chest | and pelvis forward and hands back. Arms should extend behind body at shoulder- height. ¢ Press right heel into ground, tuck pelvis under and squeeze right glute. ¢ Breathe deeply and hold for 30 sec. | ¢ Repeat with left leg forward. Tip: To intensify stretch, take longer step or begin stretch with body farther forward from anchor point.TRX Chest and Torso Stretch ele) Bela Start Position * — Stand facing away from anchor point with feet together. ¢ Hold handles at shoulder height with elbows bent and palms facing forward. ¢ Step forward with right leg, bringing chest and pelvis forward. Tuck pelvis under and squeeze right glute. Movement Description * Reach overhead with left arm while leaning to right. + Reach overhead with right arm while leaning to left. ¢ Perform for 30 sec, alternating arms. ¢ Repeat with left leg forward.Cool Down Exercise Chart 23 | TRX Lower Back Stretch (Center) with Rotation | 30 sec. per side (Fight and Lett 24 | TRX Offset Hip Hinge (Right Leg Forward) 30 sec. 23 | ‘TRX Lower Back Stretch with Rotation 30 sec,, alternating sides 24 | TRX Offset Hip Hinge (Left Leg Forward) 30 sec. 25 | TRX Upper Back Stretch 30 sec. 26 | TRX Long Torso Twist Stretch 30 sec. per side 27 | TRX Seated Figure4 Stretch 30 sec. per side 28 | TRX Seated Head-toKnee Stretch 30 sec. per side 29 | TRXChes: Stretch 30 sec. per leg 30 | TRX Chest and Torso Stretch 30 sec. per leg, alternating arms 3536 Workout Exercise Chart Jump. | Warm Up (see p. 4) 4 | TRX Squat 30 sec. 2 __| TRX 45-Degree Row 30 sec. 3 __| TRX Squat & Row Combo 60 sec. Jump | Basic Bounce & Alternate Footstep 2 sets of 30 sec. 4 _| TRX Front Squat 30 sec. 5 | TRX Front Squat & Chest Press Combo 60 sec. Jump | Side Straddle & Forward Straddle 2 sets of 30 sec. 6 __| TRX Overhead Back Extension 60 sec. 7 | TRX High Biceps Curl 30 sec. Jump | Skier & Bell 2 sets of 30 sec. 8 | TRX Chest Press (Regular + Prog. 1 + Prog. 2 + Regression]| 30 + 20 + 10 + 30 sec. Jump | Basic Bounce & High Stepping 2 sets of 30 sec. 9 | TRX Crossing Balance Lunge 30 sec. per side Jump_| Side Straddie Wide & Forward Straddle Wide 2 sets of 80 sec. 4 _ | TRX Front Squat 30 sec. 10 | TRX Superman 60 sec. sump | Deep Skier & Deep Bell 2 sets of 30 sec. 11 _| TRX Crossover Squat 30 sec. per side Jump | Quick Basic Bounce & Quick Alternate Footstep 2 sets of 30 sec. 12 _| TRX Lunge with Chest Fly 60 sec., alternating sides 13 | TRX Triceps Press 30 sec. Jump | Quick Side Straddle & Quick Forward Stradale __[2 sets of 80 sec. 14 | TRX Swimmers Pull 30 sec. 15 | TRX Low + T+ Y + | Deltoid Raise Combo 60 sec. Jump | Quick Skier & Quick Bell 2 sets of 30 sec. 16 TRX Suspended Plank with Abduction 30 sec. 17_| TRX Mountain Climber 30 sec. 18 _| TRX Suspended Side Plank with Dip (Right) 30 sec. 17 TRX Mountain Climber 30 sec. 18 | TRX Suspended Side Plank with Dip (Left) 30 sec. Jump | Baseline Sprint (Alternate Footstep) 3 sets of 30 sec. 19 _| TRX Hamstring Runner 30 sec. 20 _| TRXSitup 30 sec. 21_| TRXHip Press 30 sec. 22 | TRX Situp with Rotation 30 sec. Cool Down (see p. 35)