TRX Holiday Training Plan

2011 TRX ® Holiday Training Plan

make your body your machine®

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MAKE YOUR BODY YOUR MACHINE®

LET’S START A NEW HOLIDAY TRADITION. Normally, the holiday season is lled with attening treats and non-stop events that together conspire to throw you of your tness game. You are human, ater all. Sweets and drinks are practically mandatory and the estivities crowd out your usual training time. You grant yoursel a tness hall pass and vow to hit the training hard in January. This year, things are going to be diferent. Sure, you’ll still enjoy the culinary delights o the season. But by ollowing this progressive, FOUR-WEEK TRAINING PLAN during the month o December, you will also get stronger and more t. Every TRX exercise in this Plan was also in the Basic Training DVD that came with your TRX Suspension Trainer. On days that you’re not doing Suspension Training, the Plan calls or aerobic activity like jogging. Follow the Plan and start a new holiday tradition o building strength, endurance, mobility and maintaining your training tenacity through the season (and don’t orget to visit our Facebook page to let us know how it’s going).

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2011 TRX ® Holiday Training Plan

By signing this pact I, ______________________________, ( Name Here )

dedicate mysel to a holiday season lled with exercise. This year, holiday spirit means harder workouts and more sweat. In addition to whipped cream and pumpkin pie, I’m having third helpings o tness. I hereby dedicate mysel to nishing 2011 stronger and more t!

Signed _____________________________________________ **Print and post this prominently to serve as a reminder.

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M A R G O R P K E E W 2 1

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Week 1 Program

DAY 1

20 minutes aerobic activity

DAY 2

1-2 sets Basic Training

DAY 3


DAY 4


DAY 5


DAY 6


DAY 7

Of

Week 2 Program

DAY 1


DAY 2

1-2 sets Endurance

DAY 3


DAY 4


DAY 5


DAY 6

1-2 sets Metabolic

DAY 7

Of

Week 3 Program

DAY 1


DAY 2

2-3 sets Metabolic

DAY 3


DAY 4

2-3 sets Endurance

DAY 5


DAY 6

2-3 sets Metabolic

DAY 7

Of

Week 4 Program

DAY 1


DAY 2

2-3 sets Endurance

DAY 3


DAY 4

2-3 sets Metabolic

DAY 5


DAY 6

2-3 sets Endurance

DAY 7

Of

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BASIC TRAINING

For each exercise series, perorm a 30-second set (or single-sided exercises perorm 30-seconds on each side) ollowed by 30 seconds o recovery. Perorm all sets or an exercise beore moving to the next exercise. Select the progression appropriate or your tness level.

EXERCISE

1

REPS/TIME

TRX Squat Series

PAGE #

30 sec

8

30 sec

9

30 sec

10

30 sec

11

30 sec

12

30 sec

13

30 sec

14

30 sec

15

30 sec

16

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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TRX Lower Back Stretch

1-2

17

11

TRX Long Torso Twist Stretch

1-2

17

12

TRX Chest and Torso Stretch

1-2

17

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BASIC TRAINING ENDURANCE CIRCUIT For each exercise series, perorm each series o 3 exercises or the listed reps/time (or single-sided exercises perorm listed reps/time on each side) ollowed by 30 seconds o recovery. Complete the two minutes o cardio beore moving to the next exercise series. Perorm exercises 1-9 or 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets o stretching exercises 10-12. Select the progression appropriate or your tness level.

EXERCISE

REPS/TIME

PAGE #

1

TRX Kneeling Roll-Out 1

15-20

14

2

TRX Sprinters Start 2

15-20

9

3

TRX Single Arm Row 3

15-20

11

2 Minutes CardioMinutes Cardio

4

TRX T & Y Deltoid Fly 4

15-20

13

5

TRX Single Leg Squat5

15-20

8

6

TRX Chest Press

15-20

12

15-20

16

30-60 sec.

15

15-20

10

6

2 Minutes CardioMinutes Cardio

7

TRX Oblique Crunch 7

8

TRX Plank

9

TRX Hamstring Curl 9

8

2 Minutes CardioMinutes Cardio 2 Minutes Rest

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Minutes Rest

10

TRX Lower Back Stretch 10

30 sec.

17

11

TRX Long Torso Twist11Stretch

30 sec.

17

12

TRX Chest and Torso12 Stretch

30 sec.

17

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BASIC TRAINING METABOLIC CIRCUIT

Perorm each exercise or 30-seconds (or single-sided exercises perorm 30 seconds on each side) ollowed by 15 seconds o recovery. Perorm exercises 1-9 or 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets o stretching exercises 10-12.

EXERCISE

REPS/TIME

PAGE #

1

TRX Atomic Oblique Push-Ups

1-2

16

2

TRX Side Plank

1-2

15

3

TRX Sprinters Start

1-2

10

4

TRX Chest Press

1-2

12

5

TRX Single Leg Squat

1-2

8

6

TRX Kneeling Roll-Out

1-2

14

7

TRX T & Y Deltoid Fly

1-2

13

8

TRX Back Row

1-2

11

9

TRX Hamstring Curl

1-2

10

2 Minutes Cardio 2 Minutes Rest

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10

TRX Lower Back Stretch

1-2

17

11

TRX Long Torso Twist Stretch

1-2

17

12

TRX Chest and Torso Stretch

1-2

17

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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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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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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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EXERCISE LIBRARY TRX ROW SERIES TRX BACK ROW Feet Ofset PROGRESSION 1

TRX BACK ROW Deep Angle; Narrow Stance PROGRESSION 2

TRX SINGLE-ARM BACK ROW Feet Ofset PROGRESSION 3

TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance PROGRESSION 4

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EXERCISE LIBRARY TRX CHEST PRESS

SERIES

TRX CHEST PRESS Feet Ofset 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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EXERCISE LIBRARY TRX DELTOID FLY

SERIES

TRX T DELTOID FLY Feet Ofset PROGRESSION 1

TRX T DELTOID FLY Feet Slightly Ofset PROGRESSION 2

TRX T DELTOID FLY Wide Stance PROGRESSION 3

TRX T+Y DELTOID FLY

Feet Together

PROGRESSION 4

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EXERCISE LIBRARY TRX ROLL OUT SERIES TRX STANDING ROLL OUT PROGRESSION 1

TRX KNEELING ROLL OUT Face Away rom Anchor Point PROGRESSION 2

TRX KNEELING ROLL OUT Face Anchor Point PROGRESSION 3

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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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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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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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Let Us Know How It Goes Like us on Facebook or visit our blog and we’ll serve you a east o holiday training tips this December. The TRX Facebook page is also the place to let us know how your holiday training is progressing (and to get some moral support). Stay inspired and in the right rame o mind with some training gear (at special holiday prices) in the TRX store.

TRXtraining.com/shop

acebook.com/trxtraining

TRXtraining.com/connect/blog/

@trxtraining

youtube.com/TRXtraining

© 2011 Fitness Anywhere LLC, San Francisco, Caliornia. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR

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

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TRX Holiday Training Plan

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