trx holiday training plan

TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®1make your body your machine®

2011TRX® Holiday Training Plan

TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®2

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.

TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®

**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 )


DAY 1 20 minutes aerobic activity

DAY 2 1-2 sets Basic Training





DAY 7 Off

Week 1 Program


DAY 2 1-2 sets Endurance




DAY 6 1-2 sets Metabolic

DAY 7 Off

Week 2 Program







DAY 7 Off

Week 3 Program







DAY 7 Off

Week 4 Program

12 W

EEK

PR

OG

RA

M


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


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


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


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


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


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


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


EXERCISE LIBRARYTRX HAMSTRING CURL SERIES

TRX HAMSTRING CURL Hips DownPROGRESSION 1

TRX HAMSTRING CURL Hips UpPROGRESSION 2

TRX HAMSTRING CURL Hips & Arms UpPROGRESSION 3


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


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


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


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


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


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


EXERCISE LIBRARYTRX FLEXIBILITY SERIES

TRX LOWER BACK STRETCH With RotationPROGRESSION 1

TRX LONG TORSO TWIST STRETCH PROGRESSION 1

TRX CHEST AND TORSO STRETCHPROGRESSION 1


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

© 2011 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.

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trx holiday training plan

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