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Program
This is a six-week progressive training program that will build your
cardio endurance, strength, core stability, and flexibility. It requires the
TRX Essentials Bundle (consisting of 3 real-time workouts) and a TRX
Suspension Trainer. A jump rope is also recommended, but you can
substitute hopping in place if you dont have one. All products are
available at: TRXtraining.com/shop
WEEK
DAY 1
Cardio Circuit:
DAY 2
Flexibility:
Strength:
DAY 4
Flexibility:
Cardio Circuit:
DAY 6
Flexibility:
OFF
2
WEEK
DAY 1
Strength:
DAY 2
Flexibility:
Cardio Circuit:
DAY 4
Flexibility:
Strength:
DAY 6
Flexibility:
OFF
3
WEEK
DAY 1
Cardio Circuit:
DAY 2
Strength:
DAY 3
Flexibility:
Cardio Circuit:
DAY 5
Strength:
DAY 6
Flexibility:
OFF
4
WEEK
DAY 1
Strength:
Cardio Circuit:
DAY 3
Flexibility:
Strength:
DAY 5
Cardio Circuit:
DAY 6
Flexibility:
5
WEEK
DAY 1
Cardio Circuit:
DAY 2
Strength:
Cardio Circuit:
DAY 4
Flexibility:
Strength:
DAY 6
Cardio Circuit:
DAY 7
DAY 7
OFF
OFF
6
WEEK
DAY 1
Strength:
Cardio Circuit:
DAY 3
Strength:
Flexibility:
Cardio Circuit:
DAY 6
Strength:
DAY 7
OFF
CARDIO CIRCUIT
During weeks one through three, follow the DVD workout exactly. During week four, add a second set of
TRX exercises between each set of jump rope. During weeks five and six, add an extra set of jump rope
before moving on to the two sets of TRX exercises. Keep warm up and cool down the same every week.
WORK OUT
WARM UP
Exercise
TIME
Jump
Basic Bounce
10 sec
Jump
Alternate Footstep
10 sec
Side Straddle
10 sec
Jump
Jump
Forward Straddle
10 sec
Jump
Skier
10 sec
Jump
Bell
10 sec
Jump
6-Jump Combo
3 sets of
60 sec
TRX Squat
30 sec
30 sec
60 sec
Exercise
Jump
Jump
Exercise
2 sets of
30 sec
Jump
TIME
2 sets of
30 sec
12
60 sec
alt. sides
60 sec
13
2 sets of
30 sec
Jump
30 sec
COOL DOWN
Reps/TIME
Exercise
23
24
2 sets of
30 sec
23
30 sec
TIME
30 sec
30 sec,
alternating sides
60 sec
14
30 sec
24
30 sec
30 sec
15
60 sec
25
30 sec
2 sets of
30 sec
Jump
2 sets of
30 sec
26
90 sec
16
30 sec
17
30 sec
27
18
30 sec
28
17
30 sec
TRX Seated
Head-to-Knee Stretch
30 sec
29
30
Jump
2 sets of
30 sec
30 sec
per side
Jump
2 sets of
30 sec
18
30 sec
Jump
TRX Superman
60 sec
19
30 sec
2 sets of
30 sec
20
TRX Sit-up
30 sec
21
30 sec
22
30 sec
Jump
4
10
Jump
11
TRX 6-WEEK ESSENTIALS PROGRAM
TIME
30 sec
per leg
Baseline Sprint
Alternate Footstep
3 sets of
30 sec
STRENGTH
During weeks one and two, perform one set of TRX exercises, selecting your appropriate number of repetitions, and rest during the second set of
TRX exercises in the DVD workout. During weeks three and four, follow the DVD workout exactly and perform two sets of TRX exercises. For weeks
five and six, add another set of TRX exercises so that you perform three sets total. Keep the warm up and cool down the same every week.
WARM UP
Exercise
WORK OUT
REPS
10 reps/leg,
alternating
10 reps/leg,
alternating
TRX Side-Cross
Side Step
10 reps/leg,
alternating
TRX Kneeling
Hip Push
10 reps/side
Exercise
TRX Squat
REPS
COOL DOWN
Exercise
TIME
12-16 reps
12-16 reps/side
30 sec/side
12-16 reps/side
30 sec/side
12-16 reps
12-16 reps
12-16 reps
12-16 reps
10
11
12-16 reps
12
12-16 reps
12-16 reps/side
30 sec/position
FLEXIBILITY
During weeks one and two, perform one set of TRX exercises and rest during the second
set of TRX exercises in the DVD workout. During weeks three through six, follow the DVD
workout exactly and perform two sets of TRX exercises.
WORK OUT
Exercise
Reps
30 sec/side
30 sec/side
30 sec/side
30 sec/side
6 reps of 5 sec/side
30 sec/side
10
30 sec/side
11
12
30 sec
30 sec
10 alternating swings
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2011 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR
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