TRX Get Started

GET STARTED

SET UP. DOWNLOAD. WORKOUT. READY TO SWEAT? LET’S GO.

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LET’S GO.

YOUR TRX® | HOME SUSPENSION TRAINING® KIT INCLUDES:

1. MESH CARRY BAG

Take your TRX® Suspension Trainer™ straps with you, anywhere.

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2. TRX DOOR ANCHOR

Set up your TRX Suspension Trainer straps on any sturdy door.

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3. GET STARTED GUIDE

Set up instructions to get you started and workout cards to keep you going.

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4. DOOR PLACARD

Train safe.

5. PERSONALIZED ACCESS TO MY LOCKER

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Access your 6 digital workouts. TRXtraining.com/mylocker 6. TRX SUSPENSION ANCHOR

Set up your TRX Suspension Trainer straps, anywhere.

7. TRX | HOME SUSPENSION TRAINER STRAPS

Workout anywhere.

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TOKEN CARD

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GO TO MY LOCKER TO ACCESS YOUR DIGITAL WORKOUTS

SIX WORKOUT VIDEOS

Stream or download on your computer or mobile device. SIX MOBILE WORKOUT GUIDES

View on your computer, mobile device or print out. WORKOUTS INCLUDE:

TRX Chest & Back TRX Arms & Shoulders TRX Legs & Hips TRX Core TRX Stretch TRX Total Body

YOUR WORKOUTS ARE JUST A CLICK AWAY AT: TRXtraining.com/mylocker

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MY LOCKER IS AN ONLINE ACCOUNT THAT STORES YOUR SIX WORKOUTS AND ALL TRX PURCHASES.

DOWNLOAD YOUR WORKOUTS. ALL YOU NEED IS A MY LOCKER ACCOUNT, YOUR TOKEN CARD AND THE SERIAL NUMBER FROM YOUR SUSPENSION TRAINER.

HOW? > Go to TRXtraining.com/mylocker > Sign up for a new account or sign into your existing account. > Enter the unique token code found on the Token Card included in your kit.

XXXXXXXXX XXXX

> Enter the serial number (including the last four digits, not case sensitive) from your Suspension Trainer, which can be found by sliding back the rubber TRX badge just above one of the handles. > Your Six Modular Workouts will now be ready to enjoy via your My Locker account.

QUESTIONS? > Visit TRXtraining.com/instant-video-instructions

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STEPS TO SET UP 3 in (7.6 cm)

2 in (5.1 cm)

1 in (2.5 cm)

TO WATCH A DEMONSTRATION OF HOW TO SET UP, GO TO: TRXTRAINING.COM/ HOMESETUP

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STEP 1:

HANG IT UP

WATCH IT: TRXTRAINING.COM/ HOMESETUP

ANCHOR NEAR HINGE DOOR HINGE

Hang the door placard on the other side of the door. Throw the TRX Door Anchor over the door as close to the hinge side as possible. Close and latch the door, grab the handles and pull to ensure the door can support your bodyweight.

1 6’ OFF THE GROUND (1.82m)

CRITICAL SET UP TIPS

When properly anchored with the black loop hanging at six feet (1.82m) off the ground, the bottom of the Foot Cradles will be about 3” (7. 6cm) off the ground.

ADJUSTMENT TABS

BARREL LOCKS

HANDLES 3” OFF THE GROUND (7.6cm)

FOOT CRADLES 5

STEP 2:

ADJUST YOUR TRX STRAPS

WATCH IT: TRXTRAINING.COM/ HOMESETUP

SHORTEN TRX STRAPS

Grab one strap. Tilt the Barrel Lock towards you to unlock strap. Pull yellow Adjustment Tab to shorten. 1

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LENGTHEN TRX STRAPS

Grab both straps and tilt each Barrel Lock towards you to unlock the straps. Pull down on both straps.

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STEP 3:

FEET IN FOOT CRADLES

WATCH IT: TRXTRAINING.COM/ HOMESETUP

TO START: For ground exercises, adjust the TRX straps length so that the bottoms of the foot cradles are at Mid Calf level or about 8” (20.3cm) off the ground. HEELS IN

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TOES IN

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TRY ME. 4 TRX EXERCISES TO GET YOU STARTED.

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EXERCISE:

TRX Chest Press WHAT TO DO:

Face away from the door with your arms straight. Choose a shallow body angle. Lower your body down by bending your arms and pressing up to return. Perform 10 repetitions with shallower and steeper body angles to change difficulty.

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EXERCISE:

TRX Biceps Curl WHAT TO DO:

Face the door with your arms bent, body upright and straps tight. Walk both feet in to find a shallow body angle. Straighten your arms fully then pull your hands towards you to return. Perform 10 repetitions with shallower and steeper body angles to change difficulty.

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EXERCISE:

TRX Hamstring Curl WHAT TO DO:

Place your heels in the foot cradles and lift your hips off the ground. Pull your heels and knees towards your chest then extend your legs to return. Perform 5 repetitions while keeping even pressure on each strap to prevent sawing.

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EXERCISE:

TRX Crunch WHAT TO DO:

Place your toes in the foot cradles, rest on your knees and straight arms, then straighten legs. Pull your toes and knees towards your chest and extend your legs to return. Perform 5 repetitions while keeping even pressure on each strap to prevent sawing.

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TEST YOURSELF. 1. Perform one set of each exercise for one minute, with a one minute rest between exercises. Maintain form! 2. Record total repetitions for each exercise. 3. Re-test and record your improvement in 30 days.

DAY 1

DAY 30

TRX Chest Press TRX Biceps Curl TRX Hamstring Curl TRX Crunch

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READY. SET. SWEAT.

USE THESE CARDS AS A REFERENCE WHILE YOU WORKOUT. PERFORM TRX SUSPENSION TRAINING WORKOUTS AT LEAST TWICE PER WEEK.

Stream or download onto your computer or mobile device at: TRXtraining.com/mylocker

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HOW TO USE YOUR WORKOUT CARDS DASHBOARD

Workout overview.

TRX ARMS & SHOULDERS WORKOUT Workout Duration: 15 MIN

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2 3

3

ROUNDS

Your exercises are organized into rounds.

1 2

SETS

EXERCISE

REPS/TIME

REST

TRX Biceps Curl

10

15 sec

TRX Triceps Curl

10

15 sec

TRX Y Fly

15

15 sec

TRX Clutch Curl

10

15 sec

TRX Triceps Press (Reverse Grip)

10

15 sec

TRX W Fly

15

15 sec

Indicates the number of times to perform each round.

HOW TO PERFORM THE WORKOUTS:

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1 1

Perform each exercise in Round 1 in succession for one set.

1 2

Perform each exercise in Round 1 in succession and repeat for two sets.

2 2

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Perform each exercise in Round 1 in succession for two sets, then perform each exercise in Round 2 in succession for three sets. 15

TRX CHEST & BACK WORKOUT Workout Duration: 15 MIN 1 3

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EXERCISE

REPS /TIME

REST

TRX Chest Press

5

15 sec

TRX Clock Press

10

15 sec

TRX Chest Fly

15

15 sec

TRX Low Row

5

15 sec

TRX Mid Row

10

15 sec

TRX High Row

15

15 sec

To view the workout, visit TRXtraining.com/mylocker

TRX ARMS & SHOULDERS WORKOUT Workout Duration: 15 MIN 1

2 3

1

2

3

EXERCISE

REPS /TIME

REST

TRX Biceps Curl

10

15 sec

TRX Triceps Press

10

15 sec

TRX Y Fly

15

15 sec

TRX Clutch Curl

10

15 sec

TRX Triceps Press (Reverse Grip)

10

15 sec

TRX W Fly

15

15 sec

To view the workout, visit TRXtraining.com/mylocker

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TRX LEGS & HIPS WORKOUT Workout Duration: 15 MIN 1

1 2 3 4

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2 3

3

4 2

2

EXERCISE

REPS /TIME

REST

TRX Hip Press

10

15 sec

TRX Hamstring Curl

10

15 sec

TRX Lunge

15 each leg

15 sec

TRX Single Leg Squat

10 each leg

15 sec

TRX Cycle Jump

20

0

TRX Squat

30

1 min

To view the workout, visit TRXtraining.com/mylocker

TRX CORE WORKOUT Workout Duration: 15 MIN 1

1 2 3

3

2 2

2

2

EXERCISE

REPS /TIME

REST

TRX Resisted Torso Rotation

10 each side

15 sec

TRX Crunch

10

15 sec

TRX Side Plank

30 sec each side

1 min

TRX Pike

10

15 sec

TRX Mountain Climber

10

15 sec

TRX Leg Lowering

10

1 min

To view the workout, visit TRXtraining.com/mylocker

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TRX STRETCH WORKOUT Workout Duration: 15 MIN 1 2

1

20

EXERCISE

REPS /TIME

REST

TRX Chest Stretch

30 sec

15 sec

TRX Wide Hip Opener

30 sec each side

15 sec

TRX Half-Kneeling Hip Flexor Stretch

30 sec each side

15 sec

TRX Kneeling Quad Stretch

30 sec

15 sec

TRX Figure-4 Stretch

30 sec each side

15 sec

TRX Low Back Stretch

30 sec each side

15 sec

To view the workout, visit TRXtraining.com/mylocker

TRX TOTAL BODY WORKOUT Workout Duration: 30 MIN 1

1

1 EXERCISE

REPS /TIME

REST

TRX Low Row

20

30 sec

TRX Triceps Press

20

30 sec

TRX Cycle Jump

40

30 sec

TRX Biceps Curl

20

30 sec

TRX Y Fly

20

30 sec

TRX Squat

30

30 sec

TRX Chest Press

20

30 sec

TRX Mountain Climber

30

30 sec

TRX Lunge

30 each leg

30 sec

TRX Hip Press

20

30 sec

TRX Hamstring Curl

20

30 sec

TRX Crunch

20

30 sec

TRX Side Plank

60 sec each side

30 sec

TRX Chest Stretch

60 sec

30 sec

TRX Half-Kneeling Hip Flexor Stretch

60 sec each side

30 sec

TRX Low Back Stretch

60 sec each side

30 sec

To view the workout, visit TRXtraining.com/mylocker

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SEARCH. TO FIND A TRX CLASS OR QUALIFIED TRAINER NEAR YOU, SEARCH OUR TRX DIRECTORY AT: TRXTRAINING.COM/TRXDIRECTORY

CONNECT. SHARE. CONNECT WITH US ON OUR BLOGS FOR THE LATEST WORKOUTS AND ADVICE.

SHARE YOUR SUCCESS WITH YOUR FRIENDS AND THE TRX COMMUNITY.

FOLLOW US ON TWITTER twitter.com/TRXtraining

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JOIN US ON FACEBOOK facebook.com/TRXtraining

WATCH US ON YOUTUBE youtube.com/TRXtraining

TRXtraining.com

© 2012 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, Suspension Trainer and Suspension Training are trademarks and registered trademarks of Fitness Anywhere in the USA and internationally.

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