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TRXTRAINING.COM
2011
TRX Holiday Training Plan
By signing this pact I, ______________________________,
( Name Here )
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, Im having third helpings of fitness. I hereby dedicate myself to finishing 2011 stronger and more fit!
Signed _____________________________________________
**Print and post this prominently to serve as a reminder.
TRXTRAINING.COM
12 WEEK PROGRAM
Week 1 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training Off
Week 2 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 25 minutes aerobic activity 1-2 sets Endurance 25 minutes aerobic activity 1-2 sets Basic Training 25 minutes aerobic activity 1-2 sets Metabolic Off
Week 3 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic Off
Week 4 Program
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance Off
TRXTRAINING.COM
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
REPS/TIME
PAGE #
30 sec
30 sec
30 sec
10
30 sec
11
30 sec
12
30 sec
13
30 sec
14
30 sec
15
30 sec
16
10 11 12
TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
17 17 17
TRXTRAINING.COM
1 2 3
TRX Kneeling Roll-Out 1 TRX Sprinters Start 2 TRX Single Arm Row 3
2 Minutes Cardio Minutes Cardio
14 9 11
4 5 6
TRX T & Y Deltoid Fly 4 TRX Single Leg Squat 5 TRX Chest Press 6
13 8 12
7 8 9
16 15 10
10 11 12
TRX Lower Back Stretch 10 TRX Long Torso Twist Stretch 11 TRX Chest and Torso Stretch 12
TRXTRAINING.COM
EXERCISE
REPS/TIME
PAGE #
1 2 3 4 5 6 7 8 9
TRX Atomic Oblique Push-Ups TRX Side Plank TRX Sprinters Start TRX Chest Press TRX Single Leg Squat TRX Kneeling Roll-Out TRX T & Y Deltoid Fly TRX Back Row TRX Hamstring Curl
2 Minutes Cardio 2 Minutes Rest
16 15 10 12 8 14 13 11 10
10 11 12
TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
17 17 17
TRXTRAINING.COM
EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1
Leg Down
w/ Jump
TRXTRAINING.COM
EXERCISE LIBRARY
TRX SPRINTER START Both Feet on Floor
PROGRESSION 1
TRXTRAINING.COM
EXERCISE LIBRARY
TRX HAMSTRING CURL Hips Down
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX ROW SERIES
TRX BACK ROW Feet Offset
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX CHEST PRESS SERIES
TRX CHEST PRESS Feet Offset
PROGRESSION 1
TRXTRAINING.COM
12
EXERCISE LIBRARY
TRX DELTOID FLY SERIES
TRX T DELTOID FLY Feet Offset
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX ROLL OUT SERIES
TRX STANDING ROLL OUT
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX PLANK SERIES
TRX PLANK On Forearms
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX CRUNCH SERIES
TRX CRUNCH On Forearms
PROGRESSION 1
TRXTRAINING.COM
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EXERCISE LIBRARY
TRX FLEXIBILITY SERIES
TRX LOWER BACK STRETCH With Rotation
PROGRESSION 1
TRXTRAINING.COM
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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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