برنامه تمرینات TRX انواع برنامه تمرینات فرم دهی ، تقویت عضلات با بند TRX پخش بنده با کیفیت و بهترین قیمت در کشور یک سال گاارنتی مرکز قامت پویان تولید کننده و آموزش 02177491519 09191501377 www.ghamatpooyan.com

1. 2014-2015TRX®
WINTER
WORKOUT PROGRAM
an easy-to-follow 4-week plan to building
a better you in 2015.

2. 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.
Good luck!
YOUR PLAN
FOR A BETTER YOU

3. 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 1 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 2 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 3 Program
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
Week 4 Program
4-week plan
TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®

4. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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EXERCISE REPS/TIME PAGE #
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.
BASIC TRAINING
1 TRX Squat Series 30 sec 7
Rest 30-seconds
2 TRX Sprinters Start Series 30 sec 8
Rest 30-seconds
3 TRX Hamstring Series 30 sec 9
Rest 30-seconds
4 TRX Row Series 30 sec 10
Rest 30-seconds
5 TRX Chest Press Series 30 sec 11
Rest 30-seconds
6 TRX Deltoid Fly Series 30 sec 12
Rest 30-seconds
7 TRX Roll-Out Series 30 sec 13
Rest 30-seconds
8 TRX Plank Series 30 sec 14
Rest 30-seconds
9 TRX Crunch Series 30 sec 15
Rest 30-seconds
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

5. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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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.
ENDURANCE CIRCUIT
EXERCISE REPS/TIME PAGE #
1
2
3
Minutes Cardio
4
5
6
Minutes Cardio
7
8
9
Minutes Cardio
Minutes Rest
10
11
12
1 TRX Kneeling Roll-Out 15-20 13
2 TRX Sprinters Start 15-20 8
3 TRX Single Arm Row 15-20 10
2 Minutes Cardio
4 TRX T & Y Deltoid Fly 15-20 12
5 TRX Single Leg Squat 15-20 7
6 TRX Chest Press 15-20 11
2 Minutes Cardio
7 TRX Oblique Crunch 15-20 15
8 TRX Plank 30-60 sec. 14
9 TRX Hamstring Curl 15-20 9
2 Minutes Cardio
2 Minutes Rest
10 TRX Lower Back Stretch 30 sec. 16
11 TRX Long Torso Twist Stretch 30 sec. 16
12 TRX Chest and Torso Stretch 30 sec. 16

6. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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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.
METABOLIC CIRCUIT
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
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

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TRX SINGLE LEG SQUAT w/ Jump
PROGRESSION 4
EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1
TRX SQUAT w/ Jump
PROGRESSION 2
TRX SINGLE LEG SQUAT Leg Down
PROGRESSION 3

8. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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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

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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

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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

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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

12. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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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

13. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
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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

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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

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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

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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

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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.
©2014-2015 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.