2014-2015

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 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

TRXTRAINING.COM 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 #

1 TRX Squat Series 30 sec 7

Rest 30-seconds

2 TRX Sprinters Start Series 30 sec 8

Rest 30-seconds

3 TRX Hamstring Series 30 sec 9

Rest 30-seconds

4 TRX Row Series 30 sec 10

Rest 30-seconds

5 TRX Chest Press Series 30 sec 11

Rest 30-seconds

6 TRX Deltoid Fly Series 30 sec 12

Rest 30-seconds

7 TRX Roll-Out Series 30 sec 13

Rest 30-seconds

8 TRX Plank Series 30 sec 14

Rest 30-seconds

9 TRX Crunch Series 30 sec 15

Rest 30-seconds

10 TRX Lower Back Stretch 1-2 16

11 TRX Long Torso Twist Stretch 1-2 16
12 TRX Chest and Torso Stretch 1-2 16

TRXTRAINING.COM 4 MAKE YOUR BODY YOUR MACHINE

 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 TRX Kneeling Roll-Out1 15-20 13

2 TRX Sprinters Start 2 15-20 8
3 TRX Single Arm Row 3 15-20 10
2 Minutes CardioMinutes Cardio

4 TRX T & Y Deltoid Fly 4 15-20 12

5 TRX Single Leg Squat5 15-20 7
6 TRX Chest Press 6 15-20 11
2 Minutes CardioMinutes Cardio

7 TRX Oblique Crunch 7 15-20 15

8 TRX Plank 8 30-60 sec. 14
9 TRX Hamstring Curl 9 15-20 9
2 Minutes CardioMinutes Cardio

2 Minutes Rest Minutes Rest

10 10
TRX Lower Back Stretch 30 sec. 16
11 TRX Long Torso Twist11Stretch 30 sec. 16
12 TRX Chest and Torso12
Stretch 30 sec. 16

TRXTRAINING.COM 5 MAKE YOUR BODY YOUR MACHINE

 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 TRX Atomic Oblique Push-Ups 1-2 15

2 TRX Side Plank 1-2 14
3 TRX Sprinters Start 1-2 8
4 TRX Chest Press 1-2 11
5 TRX Single Leg Squat 1-2 7
6 TRX Kneeling Roll-Out 1-2 13
7 TRX T & Y Deltoid Fly 1-2 12
8 TRX Back Row 1-2 10
9 TRX Hamstring Curl 1-2 9
2 Minutes Cardio

2 Minutes Rest

10 TRX Lower Back Stretch 1-2 16

11 TRX Long Torso Twist Stretch 1-2 16
12 TRX Chest and Torso Stretch 1-2 16

TRXTRAINING.COM 6 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

PROGRESSION 3

TRX SINGLE LEG SQUAT w/ Jump

PROGRESSION 4

TRXTRAINING.COM 7 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

TRXTRAINING.COM 8 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

TRXTRAINING.COM 9 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

TRXTRAINING.COM 10 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

TRXTRAINING.COM 11 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 12 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 13 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 14 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 15 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.COM 16 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 training tips and mini-workouts all
year round. The TRX Facebook page is also the
place to let us know how your training is progressing
(and to get some moral support). Stay inspired
and in the right frame of mind with some training
gear in the TRX store.

17
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MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.
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