2-Week Kick Start - TRX® Trainingmedia.trxtraining.com/media/TRX_2-Week_Kick_Start.pdf · make...

make your body your machine®

2-Week Kick StartA TIME-EFFICIENT PLAN FOR

CORE STRENGTH & OVERALL FITNESS*

* To be used in combination with TRX All Body Xpress, TRX Core Essentials Volume 1, and a TRX Suspension Trainer.

TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®2

DAY 1 Core Strength A / All Body Xpress

DAY 220 minutes aerobic activityCore Strength B





DAY 7 Off

DAY 1 Core Strength B / All Body Xpress

DAY 220 minutes aerobic activityCore Strength A





DAY 7 Off

Week 1 Program

Week 2 Program

2WEEK PROGRAM


EXERCISE REPS/TIME PAGE #

Each exercise is performed for 60 seconds. If you need to improve your technique or begin at an easier level, reduce the time to 30 seconds (the second 30 seconds of each exercise, if watching the DVD).

ALL BODY XPRESS

1 TRX Single Leg Squat 15-30 sec. per side 5

2 TRX Balance Lunge 15-30 sec. per side 6

3 TRX Hamstring Curl 30-60 sec. 7

4 TRX Hip Abduction 30-60 sec. 8

5 TRX Chest Press 30-60 sec. 9

6 TRX Back Row 30-60 sec. 10

7 TRX Y Deltoid Fly 30-60 sec. 11

8 TRX Biceps Curl 30-60 sec. 12

9 TRX Triceps Press 30-60 sec. 13

10 TRX Supine Pull Through 30-60 sec. 14

11 TRX Oblique Leg Raise 15-30 sec. per side 15

12 TRX Crunch 30-60 sec. 16


EXERCISE

EXERCISE

EXERCISE

REPS/TIME

REPS/TIME

REPS/TIME

PAGE #

PAGE #

PAGE #

Each exercise is performed for 60 seconds. If you need to improve your technique or begin at an easier level, reduce the time to 30 seconds (the second 30 seconds of each exercise, if watching the DVD).

A CORE STRENGTH

B CORE STRENGTH

1 TRX Overhead Back Extension 30-60 sec. 17

2 TRX Kneeling Rollout 30-60 sec. 18

3 TRX Leg Raise 30-60 sec. 19

4 TRX Oblique Crunch 15-30 sec.per side 20

5 TRX Side Plank 15-30 sec. per side 21

6 TRX Reaching V-Sit 30-60 sec. 22

1 TRX High Rotation 30-60 sec. 23

2 TRX Pike 30-60 sec. 24

3 TRX Oblique Leg Raise 30-60 sec. 15

4 TRX Supine Bicycle 15-30 sec.per side 25

5 TRX Pendulum 15-30 sec. per side 26

6 TRX Resisted Roll Up 30-60 sec. 27


EXERCISE LIBRARYTRX SINGLE LEG SQUAT

1

2


EXERCISE LIBRARYTRX BALANCE LUNGE

1

2


EXERCISE LIBRARYTRX HAMSTRING CURL

1

2


EXERCISE LIBRARYTRX HIP ABDUCTION

1

2


EXERCISE LIBRARYTRX CHEST PRESS

1

2


EXERCISE LIBRARYTRX BACK ROW

1

2


EXERCISE LIBRARYTRX Y DELTOID FLY

1

2


EXERCISE LIBRARYTRX BICEPS CURL

1

2


EXERCISE LIBRARYTRX TRICEPS PRESS

1

2


EXERCISE LIBRARYTRX SUPINE PULL THROUGH

1

2


EXERCISE LIBRARYTRX OBLIQUE LEG RAISE

1

2


EXERCISE LIBRARYTRX SUSPENDED CRUNCH

1

2


EXERCISE LIBRARYTRX OVERHEAD BACKEXTENSION

1

2


EXERCISE LIBRARYTRX KNEELING ROLLOUT

1

2


EXERCISE LIBRARYTRX LEG RAISE

1

2


EXERCISE LIBRARYTRX OBLIQUE CRUNCH

1

2


EXERCISE LIBRARYTRX SIDE PLANK

1

2


EXERCISE LIBRARYTRX REACHING V-SIT

1

2


EXERCISE LIBRARYTRX HIGH ROTATION

1

2


EXERCISE LIBRARYTRX PIKE

1

2


EXERCISE LIBRARYTRX SUPINE BICYCLE

1

2


EXERCISE LIBRARYTRX PENDULUM

1

2


EXERCISE LIBRARYTRX RESISTED ROLL UP

1

2


Let Us Know How It Goes Like us on Facebook or visit our blog and let us know how your training is progressing (and to get some moral support). If you need training tools, workout programs, or gear, you can pick that up in the TRX shop.

TRXtraining.com/connect/blog/TRXtraining.com/shop

facebook.com/trxtraining @trxtraining 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.

http://www.trxtraining.com/connect/blog/

http://www.trxtraining.com/shop

http://www.facebook.com/trxtraining

http://www.twitter.com/trxtraining

http://www.youtube.com/trxtraining

2-Week Kick Start - TRX® Trainingmedia.trxtraining.com/media/TRX_2-Week_Kick_Start.pdf · make...

Documents

Transcript of 2-Week Kick Start - TRX® Trainingmedia.trxtraining.com/media/TRX_2-Week_Kick_Start.pdf · make...