TRX_Holiday_Training_Plan.pdf

(12251 KB) Pobierz

2011

TRX ® Holiday

Training Plan

make your body your machine ®

1

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE ®

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LET’S START A NEW

HOLIDAY TRADITION.

Normally, the holiday season is illed with fattening treats

and non-stop events that together conspire to throw you

of your itness 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 itness

hall pass and vow to hit the training hard in January.

This year, things are going to be diferent. 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 it.

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).

2

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE ®

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2011

TRX ® Holiday

Training Plan

By signing this pact I, ______________________________,

( Name Here )

dedicate myself to a holiday season illed 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 itness. I hereby

dedicate myself to inishing 2011 stronger and more it!

Signed _____________________________________________

**Print and post this prominently to serve as a reminder.

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE ®

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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

Of

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

Of

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

Of

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

Of

4

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE ®

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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 itness level.

EXERCISE

REPS/TIME

PAGE #

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

5

TRXTRAINING.COM

MAKE YOUR BODY YOUR MACHINE ®

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