Trx_holiday_training_plan.pdf
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View Trx_holiday_training_plan.pdf as PDF for free.
More details
- Words: 1,469
- Pages: 18
2011 TRX® Holiday Training Plan
make your body your machine® TRXTRAINING.COM
1
MAKE YOUR BODY YOUR MACHINE®
LET’S START A NEW HOLIDAY TRADITION. 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).
TRXTRAINING.COM
2
MAKE YOUR BODY YOUR MACHINE®
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, I’m 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
MAKE YOUR BODY YOUR MACHINE®
12 WEEK PROGRAM TRXTRAINING.COM
Week 1 Program 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 2 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 3 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 4 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
4
MAKE YOUR BODY YOUR MACHINE®
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
1
REPS/TIME
TRX Squat Series
PAGE #
30 sec
8
30 sec
9
30 sec
10
30 sec
11
30 sec
12
30 sec
13
30 sec
14
30 sec
15
30 sec
16
Rest 30-seconds
2
TRX Sprinters Start Series Rest 30-seconds
3
TRX Hamstring Series Rest 30-seconds
4
TRX Row Series Rest 30-seconds
5
TRX Chest Press Series Rest 30-seconds
6
TRX Deltoid Fly Series Rest 30-seconds
7
TRX Roll-Out Series Rest 30-seconds
8
TRX Plank Series Rest 30-seconds
9
TRX Crunch Series Rest 30-seconds
TRXTRAINING.COM
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
5
MAKE YOUR BODY YOUR MACHINE®
BASIC TRAINING 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 10-12. Select the progression appropriate for your fitness level. EXERCISE
REPS/TIME
PAGE #
1
TRX Kneeling Roll-Out1
15-20
14
2
TRX Sprinters Start 2
15-20
9
3
TRX Single Arm Row 3
15-20
11
2 Minutes CardioMinutes Cardio
4
TRX T & Y Deltoid Fly 4
15-20
13
5
TRX Single Leg Squat5
15-20
8
6
TRX Chest Press
15-20
12
15-20
16
30-60 sec.
15
15-20
10
6
2 Minutes CardioMinutes Cardio
7
TRX Oblique Crunch 7
8
TRX Plank
9
TRX Hamstring Curl 9
8
2 Minutes CardioMinutes Cardio 2 Minutes Rest
TRXTRAINING.COM
Minutes Rest
10
TRX Lower Back Stretch 10
30 sec.
17
11
TRX Long Torso Twist11Stretch
30 sec.
17
12
TRX Chest and Torso12 Stretch
30 sec.
17
6
MAKE YOUR BODY YOUR MACHINE®
BASIC TRAINING 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 10-12.
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
TRXTRAINING.COM
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
7
MAKE YOUR BODY YOUR MACHINE®
EXERCISE LIBRARY TRX SQUAT SERIES TRX SQUAT PROGRESSION 1
TRX SQUAT w/ Jump PROGRESSION 2
TRX SINGLE LEG SQUAT
Leg Down
TRX SINGLE LEG SQUAT
w/ Jump
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
8
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
9
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
10
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
11
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRX CHEST PRESS Deep Angle; Wide Stance PROGRESSION 4
TRXTRAINING.COM
12
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
13
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
14
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
15
MAKE YOUR BODY YOUR MACHINE®
EXERCISE LIBRARY TRX CRUNCH SERIES TRX CRUNCH On Forearms PROGRESSION 1
TRX CRUNCH On Hands PROGRESSION 2
TRX OBLIQUE CRUNCH On Forearms PROGRESSION 3
TRX ATOMIC OBLIQUE PUSH UP On Hands PROGRESSION 4
TRXTRAINING.COM
16
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 1
TRXTRAINING.COM
17
MAKE YOUR BODY YOUR MACHINE®
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/shop
facebook.com/trxtraining
TRXTRAINING.COM
TRXtraining.com/connect/blog/
@trxtraining
18
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.
MAKE YOUR BODY YOUR MACHINE®
make your body your machine® TRXTRAINING.COM
1
MAKE YOUR BODY YOUR MACHINE®
LET’S START A NEW HOLIDAY TRADITION. 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).
TRXTRAINING.COM
2
MAKE YOUR BODY YOUR MACHINE®
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, I’m 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
MAKE YOUR BODY YOUR MACHINE®
12 WEEK PROGRAM TRXTRAINING.COM
Week 1 Program 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 2 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 3 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 4 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
4
MAKE YOUR BODY YOUR MACHINE®
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
1
REPS/TIME
TRX Squat Series
PAGE #
30 sec
8
30 sec
9
30 sec
10
30 sec
11
30 sec
12
30 sec
13
30 sec
14
30 sec
15
30 sec
16
Rest 30-seconds
2
TRX Sprinters Start Series Rest 30-seconds
3
TRX Hamstring Series Rest 30-seconds
4
TRX Row Series Rest 30-seconds
5
TRX Chest Press Series Rest 30-seconds
6
TRX Deltoid Fly Series Rest 30-seconds
7
TRX Roll-Out Series Rest 30-seconds
8
TRX Plank Series Rest 30-seconds
9
TRX Crunch Series Rest 30-seconds
TRXTRAINING.COM
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
5
MAKE YOUR BODY YOUR MACHINE®
BASIC TRAINING 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 10-12. Select the progression appropriate for your fitness level. EXERCISE
REPS/TIME
PAGE #
1
TRX Kneeling Roll-Out1
15-20
14
2
TRX Sprinters Start 2
15-20
9
3
TRX Single Arm Row 3
15-20
11
2 Minutes CardioMinutes Cardio
4
TRX T & Y Deltoid Fly 4
15-20
13
5
TRX Single Leg Squat5
15-20
8
6
TRX Chest Press
15-20
12
15-20
16
30-60 sec.
15
15-20
10
6
2 Minutes CardioMinutes Cardio
7
TRX Oblique Crunch 7
8
TRX Plank
9
TRX Hamstring Curl 9
8
2 Minutes CardioMinutes Cardio 2 Minutes Rest
TRXTRAINING.COM
Minutes Rest
10
TRX Lower Back Stretch 10
30 sec.
17
11
TRX Long Torso Twist11Stretch
30 sec.
17
12
TRX Chest and Torso12 Stretch
30 sec.
17
6
MAKE YOUR BODY YOUR MACHINE®
BASIC TRAINING 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 10-12.
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
TRXTRAINING.COM
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
7
MAKE YOUR BODY YOUR MACHINE®
EXERCISE LIBRARY TRX SQUAT SERIES TRX SQUAT PROGRESSION 1
TRX SQUAT w/ Jump PROGRESSION 2
TRX SINGLE LEG SQUAT
Leg Down
TRX SINGLE LEG SQUAT
w/ Jump
PROGRESSION 3
PROGRESSION 4
TRXTRAINING.COM
8
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
9
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
10
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
11
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRX CHEST PRESS Deep Angle; Wide Stance PROGRESSION 4
TRXTRAINING.COM
12
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
13
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 3
TRXTRAINING.COM
14
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 4
TRXTRAINING.COM
15
MAKE YOUR BODY YOUR MACHINE®
EXERCISE LIBRARY TRX CRUNCH SERIES TRX CRUNCH On Forearms PROGRESSION 1
TRX CRUNCH On Hands PROGRESSION 2
TRX OBLIQUE CRUNCH On Forearms PROGRESSION 3
TRX ATOMIC OBLIQUE PUSH UP On Hands PROGRESSION 4
TRXTRAINING.COM
16
MAKE YOUR BODY YOUR MACHINE®
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 PROGRESSION 1
TRXTRAINING.COM
17
MAKE YOUR BODY YOUR MACHINE®
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/shop
facebook.com/trxtraining
TRXTRAINING.COM
TRXtraining.com/connect/blog/
@trxtraining
18
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.
MAKE YOUR BODY YOUR MACHINE®
More Documents from "Victor M Gtz"
Fisioterapia Respiratoria.pdf
April 2020 4
Xhehb0ytbfgc.pdf
April 2020 0
Trx_holiday_training_plan.pdf
April 2020 1
Resultados Biok.docx
June 2020 3