TRX WINTER WORKOUT PROGRAM
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1 TRX WINTER WORKOUT PROGRAM an easy-to-follow 4-week plan to building a better you in 2015.
2 YOUR PLAN FOR A BETTER YOU 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!
3 4-week plan 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
4 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 # 1 TRX Squat Series 30 sec 7 2 TRX Sprinters Start Series 30 sec 8 3 TRX Hamstring Series 30 sec 9 4 TRX Row Series 30 sec 10 5 TRX Chest Press Series 30 sec 11 6 TRX Deltoid Fly Series 30 sec 12 7 TRX Roll-Out Series 30 sec 13 8 TRX Plank Series 30 sec 14 9 TRX Crunch Series 30 sec TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
5 ENDURANCE CIRCUIT 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 Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Kneeling Roll-Out TRX Sprinters Start TRX Single Arm Row 3 2 Minutes CardioMinutes Cardio TRX T & Y Deltoid Fly4 TRX Single Leg Squat TRX Chest Press Minutes CardioMinutes Cardio TRX Oblique Crunch TRX Plank sec TRX Hamstring Curl 9 2 Minutes CardioMinutes Cardio Minutes Rest Minutes Rest 10 TRX Lower Back Stretch sec TRX Long Torso Twist 11Stretch 30 sec TRX Chest and Torso 12Stretch 30 sec. 16 5
6 METABOLIC CIRCUIT 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 Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 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 Minutes Cardio 2 Minutes Rest 10 TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
7 TRX SQUAT SERIES TRX SQUAT TRX SQUAT w/ Jump TRX SINGLE LEG SQUAT Leg Down TRX SINGLE LEG SQUAT w/ Jump PROGRESSION 4 7
8 TRX SPRINTER START SERIES TRX SPRINTER START Both Feet on Floor TRX SPRINTER START Knee Up TRX SPRINTER START With Double Hop 8
9 TRX HAMSTRING CURL SERIES TRX HAMSTRING CURL Hips Down TRX HAMSTRING CURL Hips Up TRX HAMSTRING CURL Hips & Arms Up 9
10 TRX ROW SERIES TRX BACK ROW Feet Offset TRX BACK ROW Deep Angle; Narrow Stance TRX SINGLE-ARM BACK ROW Feet Offset TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance PROGRESSION 4 10
11 TRX CHEST PRESS SERIES TRX CHEST PRESS Feet Offset TRX CHEST PRESS Wide Stance TRX CHEST PRESS Leg Extended to the Side TRX CHEST PRESS Deep Angle; Wide Stance PROGRESSION 4 11
12 TRX DELTOID FLY SERIES TRX T DELTOID FLY Feet Offset TRX T DELTOID FLY Feet Slightly Offset TRX T DELTOID FLY Wide Stance TRX T+Y DELTOID FLY Feet Together PROGRESSION 4 12
13 TRX ROLL OUT SERIES TRX STANDING ROLL OUT TRX KNEELING ROLL OUT Face Away from Anchor Point TRX KNEELING ROLL OUT Face Anchor Point 13
14 TRX PLANK SERIES TRX PLANK On Forearms TRX PLANK On Hands TRX SIDE PLANK On Forearms TRX SIDE PLANK On Hand PROGRESSION 4 14
15 TRX CRUNCH SERIES TRX CRUNCH On Forearms TRX CRUNCH On Hands TRX OBLIQUE CRUNCH On Forearms TRX ATOMIC OBLIQUE PUSH UP On Hands PROGRESSION 4 15
16 TRX FLEXIBILITY SERIES TRX LOWER BACK STRETCH With Rotation TRX LONG TORSO TWIST STRETCH TRX CHEST AND TORSO STRETCH 16
17 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 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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