12 WEEK TRAINING PROGRAM SUSPENSION TRAINING - … · 12 WEEK TRAINING PROGRAM SUSPENSION TRAINING....

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12 WEEK TRAINING PROGRAM

SUSPENSION TRAINING

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LET’S START A NEW TRAINING PROGRAM

Life is filled with commitments. You may be occupied with commitments to your

family, to your friends, or to your business. These pressures together tend to

throw one’s focus off their fitness game. I know this is the case for me at least.

After all, you are human. Having alcoholic drinks and eating fatty foods with

friends is a frequent form of social interaction. By purchasing your TrainLikeHell

Suspension Trainer you have granted yourself a fitness hall pass to hit the training

hard.

This time, things are going to be different. Sure, you will still enjoy a few

beverages out with your friends, and spend time with your family. But by

following this progressive, 12 week training plan, you will get stronger and fitter.

On the days that you’re not doing Suspension Training, the 12 week training plan

calls for aerobic activity like jogging. This program is designed for 3 suspension

training workouts a week. This will allow you time to rest, and is a realistic

program to get the results you require.

Follow the Plan and start achieving a new level of strength, endurance, mobility

and overall health (and don’t forget to visit our Facebook page to let us know how

it is going).

Sincerely,

TrainLikeHell xx

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By signing this contract I, dedicate myself to 12

weeks filled with exercise. Over the next 12 weeks,

my time will be spent on harder workouts and more

sweat. In addition to spending time with my friends

and working, I will be spending a significant time on

my fitness. I hereby dedicate myself to finishing this

12 week program and getting more fit than ever!

Signed ____________________

(Print and post this all over your house to serve as a reminder)

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Week 1 Program DAY 1 20 minutes of aerobic activity

DAY 2 1 set of Basic Training

DAY 3 20 minutes of aerobic activity DAY 4 1 set of Basic Training


DAY 7 Off

Week 2 Program

DAY 1 22 minutes of aerobic activity DAY 2 1 set of Endurance


DAY 5 22 minutes of aerobic activity

DAY 6 1 set of Metabolic DAY 7 Off

Week 3 Program



DAY 4 1 set of Endurance DAY 5 24 minutes of aerobic activity


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Week 4 Program


DAY 3 26 minutes of aerobic activity DAY 4 1 set of Endurance



Week 5 Program


DAY 2 2 sets of Basic Training DAY 3 28 minutes of aerobic activity

DAY 4 2 sets of Endurance DAY 5 28 minutes of aerobic activity

DAY 6 2 sets of Metabolic DAY 7 Off




DAY 6 2 sets of Metabolic

DAY 7 Off



DAY 4 2 sets of Endurance

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DAY 6 2 sets of Metabolic DAY 7 Off

Week 8 Program





DAY 7 Off




DAY 5 36 minutes of aerobic activity DAY 6 3 sets of Metabolic

DAY 7 Off


DAY 2 3 sets of Basic Training

DAY 3 38 minutes of aerobic activity DAY 4 3 sets of Endurance


DAY 7 Off

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DAY 7 Off





DAY 7 Off

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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 fitness level.

EXERCISE REPS/TIME 1 Squat Series 30 secs

Rest 30-seconds

2 Sprinters Start Series 30 secs

Rest 30-seconds 3 Hamstring Series 30 secs

Rest 30-seconds

4 Row Series 30 secs

Rest 30-seconds 5 Chest Press Series 30 secs

Rest 30-seconds

6 Deltoid Fly Series 30 secs Rest 30-seconds

7 Roll-Out Series 30 secs

Rest 30-seconds

8 Plank Series 30 secs Rest 30-seconds

9 Crunch Series 30 secs

Rest 30-seconds

10 Lower Back Stretch 1-2 minutes 11 Long Torso Twist Stretch 1-2 minutes

12 Chest and Torso Stretch 1-2 minutes

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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

1 Kneeling Roll-Out 15-20

2 Sprinters Start 15-20

3 Single Arm Row 15-20

2 Minutes Cardio

4 T & Y Deltoid Fly 15-20

5 Single Leg Squat 15-20

6 Chest Press 15-20

2 Minutes Cardio

7 Oblique Crunch 15-20

8 Plank 30-60 secs

9 Hamstring Curl 15-20

2 Minutes Cardio

2 Minutes Rest

10 Lower Back Stretch 30 sec

11 Long Torso Twist Stretch 30 sec

12 Chest and Torso Stretch 30 sec

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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 1-2 sets, taking a two minute rest between each set. Finish with 1-2 sets of

stretching exercises 10-12.

EXERCISE REPS/TIME

1 Atomic Oblique Push-Ups 1-2

2 Side Plank 1-2

3 Sprinters Start 1-2

4 Chest Press 1-2

5 Single Leg Squat 1-2

6 Kneeling Roll-Out 1-2

7 T & Y Deltoid Fly 1-2

8 Back Row 1-2

9 Hamstring Curl 1-2

2 Minutes Cardio

2 Minutes Rest

10 Lower Back Stretch 1-2

11 Long Torso Twist Stretch 1-2

12 Chest and Torso Stretch 1-2

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EXERCISE LIBRARY

SQUAT

PROGRESSION 1

SQUAT w/ Jump

PROGRESSION 2

SQUAT SERIES

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SINGLE LEG SQUAT Leg Down

PROGRESSION 3

SINGLE LEG SQUAT w/Jump

PROGRESSION 4

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SPRINTER START SERIES SPRINTER START Both Feet on Floor

PROGRESSION 1

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SPRINTER START Knee Up

PROGRESSION 2

SPRINTER START Knee Up

PROGRESSION 3

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HAMSTRING CURL SERIES HAMSTRING CURL Hips Down

PROGRESSION 1

HAMSTRING CURL Hips Down

PROGRESSION 2

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HAMSTRING CURL Hips & Arms Up

PROGRESSION 3

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ROW SERIES BACK ROW Feet Offset

PROGRESSION 1

BACK ROW Deep Angle; Narrow Stance

PROGRESSION 2

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SINGLE-ARM BACK ROW Feet Offset

PROGRESSION 3

SINGLE-ARM BACK ROW Deep Angle; Narrow Stance

PROGRESSION 4

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CHEST PRESS SERIES CHEST PRESS Feet Offset

PROGRESSION 1

CHEST PRESS Wide Stance

PROGRESSION 2

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CHEST PRESS Leg Extended to the Side

PROGRESSION 3

CHEST PRESS Deep Angle; Wide Stance

PROGRESSION 4

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DELTIOD FLY SERIES DELTOID FLY Feet Offset

PROGRESSION 1

DELTOID FLY Feet Slightly Offset

PROGRESSION 2

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DELTOID FLY Wide Stance

PROGRESSION 3

DELTOID FLY Feet Together

PROGRESSION 4

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ROLL OUT SERIES STANDING ROLL OUT

PROGRESSION 1

KNEELING ROLL OUT Face Away from Anchor Point

PROGRESSION 2

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KNEELING ROLL OUT Face Anchor Point

PROGRESSION 3

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PLANK SERIES PLANK On Forearms

PROGRESSION 1

PLANK On Hands

PROGRESSION 2

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SIDE PLANK On Forearms

PROGRESSION 3

SIDE PLANK On Hand

PROGRESSION 4

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CRUNCH SERIES CRUNCH On Forearms

PROGRESSION 1

CRUNCH On Hands

PROGRESSION 2

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OBILIQUE CRUNCH On Forearms

PROGRESSION 3

ATOMIC OBLIQUE PUSH UP On Hands

PROGRESSION 4

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FLEXIBILITY SERIES LOWER BACK STRETCH With Rotation

PROGRESSION 1

LONG TORSO TWIST STRETCH

PROGRESSION 1

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CHEST AND TORSO STRETCH

PROGRESSION 1

12 WEEK TRAINING PROGRAM SUSPENSION TRAINING - … · 12 WEEK TRAINING PROGRAM SUSPENSION TRAINING....

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