TRX Holiday Training Plan

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 you’re 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

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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

1

REPS/TIME

TRX Squat Series

PAGE #

30 sec

7

30 sec

8

30 sec

9

30 sec

10

30 sec

11

30 sec

12

30 sec

13

30 sec

14

30 sec

15

Rest 30-seconds

2

TRX Sprinters Start Series Rest 30-seconds

3

TRX Hamstring Series Rest 30-seconds

4

TRX Row Series Rest 30-seconds

5

TRX Chest Press Series Rest 30-seconds

6

TRX Deltoid Fly Series Rest 30-seconds

7

TRX Roll-Out Series Rest 30-seconds

8

TRX Plank Series Rest 30-seconds

9

TRX Crunch Series Rest 30-seconds

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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

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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-Out 1

15-20

13

2

TRX Sprinters Start 2

15-20

8

3

TRX Single Arm Row 3

15-20

10

2 Minutes Cardio  Minutes Cardio

4

TRX T & Y Deltoid Fly 4

15-20

12

5

TRX Single Leg Squat5

15-20

7

6

TRX Chest Press

15-20

11

15-20

15

30-60 sec.

14

15-20

9

6

2 Minutes Cardio  Minutes Cardio

7

TRX Oblique Crunch 7

8

TRX Plank

9

TRX Hamstring Curl 9

8

2 Minutes Cardio  Minutes Cardio 2 Minutes Rest

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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

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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

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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

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

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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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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

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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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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 

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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

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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

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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 

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MAKE YOUR BODY YOUR MACHINE®

LET US KNOW HOW IT GOES Like us on Facebook or visit our blog and we’ll 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.

©2014-2015 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR

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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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MAKE YOUR BODY YOUR MACHINE®