TRX BasicTrainingWorkoutProgram .pdf



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2012
TRX BASIC TRAINING
®

WORKOUT PROGRAM
an easy-to-follow, 4-week plan to
help you conquer your 2012 goals.

YOU HAVE YOUR GOAL,
NOW HERE’S YOUR PLAN.
Every TRX exercise in this plan is also in the TRX Basic Training Workout DVD
and Guide that came with your TRX Suspension Trainer. 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.
Don’t forget to visit our FACEBOOK page to let us know how it’s going.
Good luck!

4 week plan
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

TRXTRAINING.COM

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
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

7

30 sec

8

30 sec

9

30 sec

10

30 sec

11

30 sec

12

30 sec

13

30 sec

14

30 sec

15

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

16

11

TRX Long Torso Twist Stretch

1-2

16

12

TRX Chest and Torso Stretch

1-2

16

4

MAKE YOUR BODY YOUR MACHINE®

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

13

2

TRX Sprinters Start 2

15-20

8

3

TRX Single Arm Row 3

15-20

10

2 Minutes CardioMinutes Cardio

4

TRX T & Y Deltoid Fly 4

15-20

12

5

TRX Single Leg Squat5

15-20

7

6

TRX Chest Press

6

15-20

11

15-20

15

30-60 sec.

14

15-20

9

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

10
TRX Lower Back Stretch

30 sec.

16

11

TRX Long Torso Twist11Stretch

30 sec.

16

12

TRX Chest and Torso12
Stretch

30 sec.

16

5

MAKE YOUR BODY YOUR MACHINE®

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. Select the
progression appropriate for your fitness level.

EXERCISE

REPS/TIME

PAGE #

1

TRX Atomic Oblique Push-Ups

1-2

15

2

TRX Side Plank

1-2

14

3

TRX Sprinters Start

1-2

8

4

TRX Chest Press

1-2

11

5

TRX Single Leg Squat

1-2

7

6

TRX Kneeling Roll-Out

1-2

13

7

TRX T & Y Deltoid Fly

1-2

12

8

TRX Back Row

1-2

10

9

TRX Hamstring Curl

1-2

9

2 Minutes Cardio
2 Minutes Rest

TRXTRAINING.COM

10

TRX Lower Back Stretch

1-2

16

11

TRX Long Torso Twist Stretch

1-2

16

12

TRX Chest and Torso Stretch

1-2

16

6

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

7

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

8

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

9

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

10

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

11

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

12

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

13

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

14

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

15

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

16

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 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.

TRXtraining.com/shop

facebook.com/trxtraining

TRXTRAINING.COM

TRXtraining.com/connect/blog

@trxtraining

17

youtube.com/TRXtraining

©2012 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®




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