TRX melee Workout Guide “be 7 iy ) Fitness Anywhere Pen cennreney AW Wat We Wk WW) Fitness Anywhere Moke your body your machine © 2007-2010, Finess Anywhere, nc, San Francisca, Celforria All ights reserved TAX®, Suspension Treiner”, Suspension Trainn the X ova lago are trademarks ar resictared trademarks of TAX® All Boy Xpress”, Make your body your machi 1226 Anyuriere, ne. the US, and other countries Al eights resorved, No portion ofthis quide may be ropraducad o trenemitied n eny farm by any means, elactrenio; nchanical, photacoay, racording om otheaico wenaut wanton pevmissia of the publhas. Faritormation on reprints cortset infosticnessanyunere.com Notice of Liability The information inthis guide tuted on an ‘es is’ basis without warrenty. While every precattion has been vaken inthe preparation of tris guide, Fitness Anywhere shal na: have ery lablty to ery person 0° entity with respect ta ery ceusad or alleged to be caused directly ar ndiracty by the structions contained in ths guide lass or domage 1560 Paciie Avenue n Francseo, CA 84108 PAblcation date’ ine 2070Program Overview The TRX® All Body Xpress” workout provides a complete, full-body workout in less than 30 minutes. It can be done just about anywhere. The program includes 4 exercises for the lower body, 5 for the upper body, and 3 far the core that together provide a well-rounded training plan for the entire body. Start Slow To best familiarize yourself with the TRX and its exercises, begin with the Basic Program Level at 30 second work intervals with longer transition periods (see chart], As your fitness level increases you will be able ta move up to the Advanced Program. Warm Up * Perform a 5 to 10 minute warm-up to prepare yourself for the workout (examples: calisthenics, jump rope, rowing machine, stationary cycle or a TRX-based warm-up). Main Set * Perform each of the exercises in the order listed, for the amount of time specified in the Basic (80 seconds] or Advanced (60 seconds] Program columns. * Rest and transition for the amount of time specified in the Basic (50 seconds) or Advanced (20 seconds) Program columns. * Position your hody at a resistance level that makes the last few repetitions for each exercise very chalienging * If you have difficulty completing the time interval, change your body pusition to make the exercise easier or simply note your break time and work up to maintaining the movement for longer periods until you can complete the entire interval How To Progress Transition from the Basic Program to the Advanced Program by incrementally increasing your work interval and decreasing your rest period by 5 seconds. * Do not advance until you can complete the current work interval with proper form. ¢ Once you are able to complete the Advanced Program, you can increase difficulty by either increasing your resistance or your ternpo. Train Safe Consult your physician before beginning this or any exercise program. Safely attach your TRX to an anchor paint strang 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 TAX Suspension Training® programs available in our online store.TRX Single Leg Squat Benefits: Trains entire lower body emphasizing hip extensor strength, power and stability. Set-Up: TRX mic-length. Start Position Mavement Description @ eee & @ Stand facing TRX, halding handles with a light, neutral grip. Lift one leg off floor; find appropriate body angle and distribute weight evenly through middle of contact foot. g @ eq Aim tailbone toward floor and lower pelvis, pressing glutes back until squatting leg is parallel to floor. ee GG @ Free leg stays elevated. Do not lift heel off floor. Try to limit involvement of arms in pulling body back to standing position. HRHRGHSN GS © @ @ @ @ © @TRX Balance Lunge 2 . Benefits: Creates good averall single leg strength and & coordination ® Set-Up: TRX mid-length. » » Start Position e Stand facing TRX, holding handles with a light, neutral grip. ¢ Lift one leg up off floor: maintain alignment and distribute weight evenly through middle of contact foot. Movement Description e Drop knee of the free leg back and toward the floor until it almost makes contact. ¢ Keep front heel in contact with floor and press body back up to start position. ° — Try to limit involvement of arms in pulling body back to standing position. e Rear foot may be planted to decrease difficulty. SS — — ww Freee eee ere OV Eee eee we SeeTRX Hamstring Curl Benefits: Isolates the hamstrings to develop balanced leg strength. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position OCH CEE EHH EHH HERE REE EEE EEC | ° Place both heels in foot. cradles and lift hips off floor. ¢ Keep feet flexed toward shins and maintain body alignment. ¢ Maintain legs at hip width throughout exercise. Movement Description ° Press heels into foot cradles and elevate hips. ¢ Pull heels toward glutes in hamstring curl motion. ¢ Return to start position, with control, and repeat.TRX Hip Abduction Benefits: Activates the extensors of the back and glutes to build stability and strength in the hips and back. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground eles Tae eats} iefo) a) Movement Description | | e Place both heels in foot e Hands can be positioned cradles and press hips against floor or folded over off the floor. chest for a more advanced ° Keep feet flexed toward agree sen shins and maintain body ¢ Abduct or pull legs as alignment. wide apart as possible without compromising body alignment. e Return to start position.TRX Chest Press Benefits: Builds upper body strength, definition and shaulder stability. Set-Up: TRX midtength. Start Position Movement Description Keep entire body aligned. Assume a stance with feet at shoulder width. e Lower chest toward hands, similar to a push-up. Do not lower chest below handles. If straps rub against arms, position hands higher. If you have difficulty stabilizing without straps rubbing upper arms, decrease body angle to lessen resistance. @@@6@@ OOOO 40 €I TRX Mid Row Benefits: Builds functional upper body pulling strength. Set-Up: TRX mic-length. Start Position Movement Description e Extend arms at chest e Squeeze shoulder blades height, holding handles at together and pull chest to 45 degrees. handles. e Keep chest high and body ¢ Draw elbows out to side aligned. creating a 45 degree angle at shoulder. e Keep body aligned throughout motion with wrists in neutral position. ¢ Do not throw hips upward to assist exercise. 4 a 2 2 2 2 2 2 2 2 zz 2 2 2 2 2 2 2 2 2 2 ad 2 2 2 2 2 2TRX Triceps Press we we Benefits: Isolates triceps development and definition while providing strong general core activation. Set-Up: TRX mid-length we Start Position & ®@ @ @ @ @ @ @ @ € € Stabilize upper arms and keep body aligned. Minimize movement of upper arms throughout entire movement. Movement Description ° Slowly lower body keeping hands just in front of forehead with 90 degrees of flexion at elbows. Slowly press body back up to start position. & &© ee @ @ @ @ @ @& & @ @ @TRX Supine Pull Through Benefits: Trains the entire core and challenges shoulder mobility and strength. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position Movement Description | ¢ Suspend heels and place ¢ Transition by lowering hands behind body with hips and drive them wrists in a comfortable back through arms while position. pressing head toward ° Press hips up into a knees. reverse plank with neck and spine aligned. ¢ Hold this static position before adding movement. ~~ eT FOPSESESESEODSOSGSOSEOGCOCESCSOTRX Oblique Leg Raise Benefits: Builds core stability and rotational strength and control with a strong and defined mid-section. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. @©&€€ € € € Start Position + Lie with head slightly infront © of overhead anchor point. e ° Extend arms 45 degrees from floor and lift legs. «& * Engage core and press down on handles. Movement Description ¢ Increase down-pressure on handles. ¢ Lower both legs on a diagonal line to the side and down toward floor. ° — Lift legs back to start. position and repeat on other side. ¢ Move with even speed, stopping movement just before a loss of neutral spine position occurs. 4¢4¢€4€ € @ € € € € € € € © © @ © © ©TRX Crunch Benefits: Challenges the entire core and requires excellent stability and upper body strength to define the abdominals. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” fram ground. Start Position ° Suspend feet and assume a plank position on elbows (Basic) in front of chest or on hands (Advanced) where tailbone is highest point and elbows are in line with chest. Movement Description ° Never allow hips to sag toward floor. « Keep head in alignment and hips high. ¢ — Lift hips and pull knees toward chest in a reverse crunch motion. e Extend legs back to start. position. GBVSVVSSSSVVESSFSSFVSSIssSFsFESVSFSFFSFHSESOa | TAX Single Leg Squat 30 sec/side 60 sec/side a TRX Balance Lunge 30 sec/side | G60 sec/side 3 TRX Hamstring Curl 30 sec 60 sec 4 TRX Hip Abduction 30 sec 60 sec 5 TRX Chest Press 30 sec 60 sec 6 TRX Mid Row 30 sec 60 sec ¥ TRX Y Deltoid Fly 30 sec 6O sec 8 TRX Biceps Curl 30 sec 60 sec 9 TRX Triceps Press 30 sec iL 60 sec 10 TRX Supine Pull Through 30 sec 60 sec 11 TRX Oblique Leg Raise 30 sec/side 60 sec/side 12: TRX Crunch 30 sec 60 sec Rest intervals between exercises: Basic 50 seconds; Advanced 20 seconds o Fitness Anywhere ‘Mote yur bo our mochine= Cece @&e@&e@@ @ @ ©@ @ @ @ © @ @ @ @ @ @ © @ © © OO