TRX TIME!

Try something new

Try something new

If you are looking for a new way to take your fitness to a whole new level, then let me introduce you to the TRX suspension training system. This one piece of equipment will work your entire body!

What is TRX suspension training? It is a different approach to strength training that uses a system of ropes that allows you to use your own body weight. It was designed by a former Navy seal that needed to stay in top shape with the limited resources he had. Since then, TRX has been taking the fitness industry by storm.

What does TRX do? It is a type of training that uses your own body weight and gravity to help build strength, balance, flexibility, and coordination.

To learn more about this type of training, please go to www.trxtraining.com

Here is a video of me showing you how to do a TRX knee tuck or knee crunch: http://www.youtube.com/watch?v=BGKfR4ArFjU

*Please ask your doctor before beginning any exercise program.

 

TRX SUSPENSION TRAINING SYSTEM

TRX SUSPENSION TRAINING SYSTEM

Day 1: TRX Back/Chest

Day 2: TRX Legs

Day 3: TRX Abs/Cardio

Day 4: TRX Bi’s/tri’s/shoulders

Day 5: TRX Abs/Cardio

Day 6: Rest, Yoga, or cardio

Day 7: Rest, Yoga, or cardio

 

Beginners: 2 sets of 10 reps

Intermediate: 3 sets of 15 reps

Advanced: 4 sets of 15-20 reps

 

 

DAY 1: TRX BACK/CHEST

Warm up on arrow machine for 10 minutes

TRX Back rows: http://www.youtube.com/watch?v=azYwzqnIm2o

TRX pushups with hands in handle: http://www.youtube.com/watch?v=b4fUS7yITAw

2 minute jump rope

TRX pull ups: http://www.youtube.com/watch?v=fAQwN4t-2JI

TRX Atomic pushups: http://www.youtube.com/watch?v=yiha6FrvGXY

2 minute jump rope

TRX chest fly: http://www.youtube.com/watch?v=xpsTGTKyn8A

TRX back fly: http://www.youtube.com/watch?v=8ERsGsC6UKI

2 minute jump rope

 

 

DAY 2: TRX LEGS

10-15 minute cardio warm up is essential for legs!

TRX Squats:  http://www.youtube.com/watch?v=ItR1vcQA5Qo

TRX lunges: http://www.youtube.com/watch?v=7NCXjmDKni0

2 minute jump rope

TRX jump squats: http://www.youtube.com/watch?v=E6FoVLcixnQ

TRX power jump lunges: http://www.youtube.com/watch?v=E6FoVLcixnQ

2 minute jump rope

TRX leg extension:  http://www.youtube.com/watch?v=jGAQg5omEok

TRX hamstring curls:  http://www.youtube.com/watch?v=AEqnr2l-e4Y

TRX calves : http://www.youtube.com/watch?v=duXW4GDTRDA

2 minute jump rope

 

 

DAY 3: TRX ABS/CARDIO

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, or even outside ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 15-20 thirty second sprints then end with a 5 min cool down

 

 

DAY 4: TRX BI’S/TRI’S/DELTS

Warm up on row machine for 10 minutes.

TRX bicep curls: http://www.youtube.com/watch?v=t-JUBe6oqvE

TRX tricep extensions: http://www.youtube.com/watch?v=dqdJDG2qrjQ

TRX shoulders “I” form (watch video):  http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

TRX 1 arm bicep curl: http://www.youtube.com/watch?v=skGTbWNXtOQ

TRX 1 arm tricep extension: http://www.youtube.com/watch?v=m7eZ6fvro3E

TRX shoulders “Y” form: http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

 

 

DAY 5: TRX ABS/CARDIO

 

4 sets/10-15 reps (please watch this entire video)

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 20 thirty second sprints then end with a 5 min cool down

DAY 6: REST, YOGA, or CARDIO

DAY 7: REST or YOGA

Want some motivation? Here is my friend and TRX master trainer, Jody Morgan, showing you some of his advanced TRX skills! http://www.youtube.com/watch?v=vVTqWwUR-Vc

Have a great workout week!

Marzia Prince

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