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15 MIN

15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE
15 MIN CORE

CORE

HOW TO USE YOUR MOBILE GUIDE

HOW TO USE YOUR MOBILE GUIDE TRX ARMS AND SHOULDERS WORKOUT 15 MIN 1 2 3

TRX ARMS AND SHOULDERS WORKOUT

HOW TO USE YOUR MOBILE GUIDE TRX ARMS AND SHOULDERS WORKOUT 15 MIN 1 2 3

15 MIN

1 2 3 3
1
2
3
3
GUIDE TRX ARMS AND SHOULDERS WORKOUT 15 MIN 1 2 3 3   TRX BICEPS CURL
 

TRX BICEPS CURL

10

REPS

15

SEC REST

1

TRX TRICEPS PRESS

10

REPS

15

SEC REST

TRX Y FLY

15

REPS

15

SEC REST

 

TRX CLUTCH CURL

10

REPS

15

SEC REST

2

TRX TRICEPS PRESS REVERSE GRIP

10

REPS

15

SEC REST

TRX W FLY

15

REPS

15

SEC REST

DASHBOARD Workout overview.

ROUNDS Your exercises are organized into rounds.

SETS Indicates the number of times to perform each round.

SETS Indicates the number of times to perform each round. HOW TO PERFORM THE WORKOUTS 1

HOW TO PERFORM THE WORKOUTS

1 1
1
1

Perform each exercise in Round 1 in succession for one set.

1 2
1
2

Perform each exercise in Round 1 in succession and repeat for two sets.

1 2 2 3
1
2
2 3

Perform each exercise in Round 1 in succession for two sets, then perform each exercise in Round 2 in succession for three sets.

TRX CORE WORKOUT 15 MIN 1 2 3 2 2 2 1 TRX RESISTED TORSO

TRX CORE WORKOUT

15 MIN

1 2 3 2 2 2
1
2
3
2
2 2

1

TRX RESISTED TORSO ROTATION

10 REPS EACH SIDE

15

SEC REST

 

TRX CRUNCH

10

REPS

15

SEC REST

2

TRX SIDE PLANK

30 SEC EACH SIDE

1

MIN

 

TRX PIKE

10

REPS

15

SEC REST

3

TRX MOUNTAIN CLIMBER

10

REPS

15

SEC REST

TRX LEG LOWERING

10

REPS

1

MIN

TRX RESISTED TORSO ROTATION

1 2
1
2

> Stand sideways to the door and place one handle in both hands.

> Straighten your arms without letting your body rotate. Return hands to chest.

> Rotate back to center to return.

10 REPS EACH SIDE

15 SEC REST

> Rotate back to center to return. 10 REPS EACH SIDE 15 SEC REST To view
> Rotate back to center to return. 10 REPS EACH SIDE 15 SEC REST To view

To view the workout visit TRXtraining.com/mylocker

> Rotate back to center to return. 10 REPS EACH SIDE 15 SEC REST To view

TRX CRUNCH

> Face away from the door on your hands.

> Pull your knees towards your chest.

> Straighten legs to return.

10 REPS

15 SEC REST

2 2
2
2
chest. > Straighten legs to return. 10 REPS 15 SEC REST 2 2 To view the

To view the workout visit TRXtraining.com/mylocker

chest. > Straighten legs to return. 10 REPS 15 SEC REST 2 2 To view the

TRX SIDE PLANK

2 2
2
2

> Lie on your side with the heel of your top foot touching the toe of your bottom foot.

> Lift your hip up, keeping your shoulders over your hand.

> Lower hip to the ground to return.

over your hand. > Lower hip to the ground to return. 30 SEC EACH SIDE 1

30 SEC EACH SIDE

1 MIN REST

To view the workout visit TRXtraining.com/mylocker

> Lower hip to the ground to return. 30 SEC EACH SIDE 1 MIN REST To

TRX PIKE

> Face away from the door on your hands.

> Lift your hips as high as possible, keeping your legs straight.

> Return to start position.

10 REPS

15 SEC REST

straight. > Return to start position. 10 REPS 15 SEC REST 3 2 To view the
3 2
3
2
straight. > Return to start position. 10 REPS 15 SEC REST 3 2 To view the

To view the workout visit TRXtraining.com/mylocker

straight. > Return to start position. 10 REPS 15 SEC REST 3 2 To view the

TRX MOUNTAIN CLIMBER

3 2
3
2

> Face away from the door on your hands.

> Pull one knee towards your chest, while keeping the other leg straight.

> Straighten the bent leg and repeat on the other side.

10 REPS

15 SEC REST

the bent leg and repeat on the other side. 10 REPS 15 SEC REST To view
the bent leg and repeat on the other side. 10 REPS 15 SEC REST To view

To view the workout visit TRXtraining.com/mylocker

the bent leg and repeat on the other side. 10 REPS 15 SEC REST To view

TRX LEG LOWERING

> Face away from the door with both legs bent.

> Straighten one leg while pressing down on the handles.

> Bend leg to return and repeat on the other side.

> Bend leg to return and repeat on the other side. 10 REPS 1 MIN 3

10 REPS

1 MIN

3 2
3
2
Bend leg to return and repeat on the other side. 10 REPS 1 MIN 3 2

To view the workout visit TRXtraining.com/mylocker

Bend leg to return and repeat on the other side. 10 REPS 1 MIN 3 2

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© 2012 Fitness Anywhere, LLC., San Francisco, California. All rights reserved. 755 Sansome Street San Francisco, Ca 94111 No portion of this guide may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopy, recording or otherwise without permission of the publisher. For information on reprints contact info@trxtraining.com.

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Fitness Anywhere ® , TRX ® and Suspension Training ® are trademarks and registered trademarks of Fitness Anywhere, Inc. in the U.S. and other countries. Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and international patents pending.

other countries. Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and international patents pending.