TRX Holiday Training Plan

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2014-2015

TRX

®®

_WINTER

WORKOUT PROGRAM

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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!

YOUR PLAN

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DAY 1 20 minutes aerobic activity DAY 2 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 4 2-3 sets Endurance

DAY 7 Oﬀ

Week 3 Program

Week 4 Program

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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 7

Rest 30-seconds

2 TRX Sprinters Start Series 30 sec 8

Rest 30-seconds

3 TRX Hamstring Series 30 sec 9

Rest 30-seconds

4 TRX Row Series 30 sec 10

Rest 30-seconds

5 TRX Chest Press Series 30 sec 11

Rest 30-seconds

6 TRX Deltoid Fly Series 30 sec 12

Rest 30-seconds

7 TRX Roll-Out Series 30 sec 13

Rest 30-seconds

8 TRX Plank Series 30 sec 14

Rest 30-seconds

9 TRX Crunch Series 30 sec 15

Rest 30-seconds

10 TRX Lower Back Stretch 1-2 16

11 TRX Long Torso Twist Stretch 1-2 16

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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

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 13 2 TRX Sprinters Start 15-20 8

3 TRX Single Arm Row 15-20 10

2 Minutes Cardio

4 TRX T & Y Deltoid Fly 15-20 12

5 TRX Single Leg Squat 15-20 7

6 TRX Chest Press 15-20 11 2 Minutes Cardio 7 TRX Oblique Crunch 15-20 15 8 TRX Plank 30-60 sec. 14 9 TRX Hamstring Curl 15-20 9 2 Minutes Cardio 2 Minutes Rest

10 TRX Lower Back Stretch 30 sec. 16

11 TRX Long Torso Twist Stretch 30 sec. 16

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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.

METABOLIC CIRCUIT

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 TRXBack Row 1-2 10

9 TRX Hamstring Curl 1-2 9

2 Minutes Cardio 2 Minutes Rest

10 TRX Lower Back Stretch 1-2 16

11 TRX Long Torso Twist Stretch 1-2 16

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TRX SINGLE LEG SQUAT

w/ Jump PROGRESSION 4

EXERCISE LIBRARY

TRX SQUAT

SERIES

TRX SQUAT

PROGRESSION 1

TRX SQUAT

w/ Jump PROGRESSION 2

TRX SINGLE LEG SQUAT

Leg Down

(8)

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

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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

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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

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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

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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

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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

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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

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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

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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

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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 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.