TRX Holiday Training Plan
Transcript of TRX Holiday Training Plan
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2011TRX® Holiday Training Plan
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Normally, the holiday season is filled with fattening treats and non-stop events that together conspire to throw you off your fitness game. You are human, after all. Sweets and drinks are practically mandatory and the festivities crowd out your usual training time. You grant yourself a fitness hall pass and vow to hit the training hard in January.
This year, things are going to be different. Sure, you’ll still enjoy the culinary delights of the season. But by following this progressive, FOUR-WEEK TRAINING PLAN during the month of December, you will also get stronger and more fit.
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 for aerobic activity like jogging.
Follow the Plan and start a new holiday tradition of building strength, endurance, mobility and maintaining your training tenacity through the season (and don’t forget to visit our Facebook page to let us know how it’s going).
LET’S START A NEW HOLIDAY TRADITION.
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**Print and post this prominently to serve as a reminder.
By signing this pact I, ______________________________,
dedicate myself to a holiday season filled 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 of fitness. I hereby
dedicate myself to finishing 2011 stronger and more fit!
Signed _____________________________________________
2011TRX® Holiday Training Plan
( Name Here )
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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 1 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 2 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 3 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
Week 4 Program
12 W
EEK
PR
OG
RA
M
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EXERCISE REPS/TIME PAGE #
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.
BASIC TRAINING
1 TRX Squat Series 30 sec 8
Rest 30-seconds
2 TRX Sprinters Start Series 30 sec 9
Rest 30-seconds
3 TRX Hamstring Series 30 sec 10
Rest 30-seconds
4 TRX Row Series 30 sec 11
Rest 30-seconds
5 TRX Chest Press Series 30 sec 12
Rest 30-seconds
6 TRX Deltoid Fly Series 30 sec 13
Rest 30-seconds
7 TRX Roll-Out Series 30 sec 14
Rest 30-seconds
8 TRX Plank Series 30 sec 15
Rest 30-seconds
9 TRX Crunch Series 30 sec 16
Rest 30-seconds
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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BASIC TRAINING
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.
ENDURANCE CIRCUIT
EXERCISE REPS/TIME PAGE #
1
2
3
Minutes Cardio
4
5
6
Minutes Cardio
7
8
9
Minutes Cardio
Minutes Rest
10
11
12
1 TRX Kneeling Roll-Out 15-20 14
2 TRX Sprinters Start 15-20 9
3 TRX Single Arm Row 15-20 11
2 Minutes Cardio
4 TRX T & Y Deltoid Fly 15-20 13
5 TRX Single Leg Squat 15-20 8
6 TRX Chest Press 15-20 12
2 Minutes Cardio
7 TRX Oblique Crunch 15-20 16
8 TRX Plank 30-60 sec. 15
9 TRX Hamstring Curl 15-20 10
2 Minutes Cardio
2 Minutes Rest
10 TRX Lower Back Stretch 30 sec. 17
11 TRX Long Torso Twist Stretch 30 sec. 17
12 TRX Chest and Torso Stretch 30 sec. 17
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BASIC TRAINING
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.
METABOLIC CIRCUIT
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
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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TRX SINGLE LEG SQUAT w/ Jump PROGRESSION 4
EXERCISE LIBRARYTRX SQUAT SERIES
TRX SQUATPROGRESSION 1
TRX SQUAT w/ Jump PROGRESSION 2
TRX SINGLE LEG SQUAT Leg DownPROGRESSION 3
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EXERCISE LIBRARYTRX SPRINTER START SERIES
TRX SPRINTER START Both Feet on FloorPROGRESSION 1
TRX SPRINTER START Knee UpPROGRESSION 2
TRX SPRINTER START With Double HopPROGRESSION 3
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EXERCISE LIBRARYTRX HAMSTRING CURL SERIES
TRX HAMSTRING CURL Hips DownPROGRESSION 1
TRX HAMSTRING CURL Hips UpPROGRESSION 2
TRX HAMSTRING CURL Hips & Arms UpPROGRESSION 3
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EXERCISE LIBRARYTRX ROW SERIES
TRX BACK ROW Feet OffsetPROGRESSION 1
TRX BACK ROW Deep Angle; Narrow StancePROGRESSION 2
TRX SINGLE-ARM BACK ROW Feet OffsetPROGRESSION 3
TRX SINGLE-ARM BACK ROW Deep Angle; Narrow StancePROGRESSION 4
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EXERCISE LIBRARYTRX CHEST PRESS SERIES
TRX CHEST PRESS Feet OffsetPROGRESSION 1
TRX CHEST PRESS Wide StancePROGRESSION 2
TRX CHEST PRESS Leg Extended to the SidePROGRESSION 3
TRX CHEST PRESS Deep Angle; Wide StancePROGRESSION 4
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EXERCISE LIBRARYTRX DELTOID FLY SERIES
TRX T DELTOID FLY Feet OffsetPROGRESSION 1
TRX T DELTOID FLY Feet Slightly OffsetPROGRESSION 2
TRX T DELTOID FLY Wide StancePROGRESSION 3
TRX T+Y DELTOID FLY Feet TogetherPROGRESSION 4
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EXERCISE LIBRARYTRX ROLL OUT SERIES
TRX STANDING ROLL OUTPROGRESSION 1
TRX KNEELING ROLL OUT Face Away from Anchor PointPROGRESSION 2
TRX KNEELING ROLL OUT Face Anchor PointPROGRESSION 3
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EXERCISE LIBRARYTRX PLANK SERIES
TRX PLANK On ForearmsPROGRESSION 1
TRX PLANK On HandsPROGRESSION 2
TRX SIDE PLANK On ForearmsPROGRESSION 3
TRX SIDE PLANK On HandPROGRESSION 4
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EXERCISE LIBRARYTRX CRUNCH SERIES
TRX CRUNCH On ForearmsPROGRESSION 1
TRX CRUNCH On HandsPROGRESSION 2
TRX OBLIQUE CRUNCH On ForearmsPROGRESSION 3
TRX ATOMIC OBLIQUE PUSH UP On HandsPROGRESSION 4
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EXERCISE LIBRARYTRX FLEXIBILITY SERIES
TRX LOWER BACK STRETCH With RotationPROGRESSION 1
TRX LONG TORSO TWIST STRETCH PROGRESSION 1
TRX CHEST AND TORSO STRETCHPROGRESSION 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 feast of 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 frame of mind with some training gear (at special holiday prices) in the TRX store.
TRXtraining.com/connect/blog/TRXtraining.com/shop
facebook.com/trxtraining @trxtraining youtube.com/TRXtraining
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