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TRX Essentials Cardio Circuit Workout Guide

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Sílvio Almeida
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312 views35 pages

TRX Essentials Cardio Circuit Workout Guide

Uploaded by

Sílvio Almeida
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF or read online on Scribd
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1. . ie eee yd Workout Guide St Peano UN aac) : eens Program Overview TRX® Essentials” : Cardio Circuit is a fun and challenging mix of TRX exercises and cardiovascular intervals on the jump rope. Designed to increase strength and burn fat, this workout is suitable for people of all fitness levels. This heart-pumping 60-minute program includes a warm up, workout and cool-down stretching routine that will help build a body that is long, lean and strong. Requirements This program assumes you are active, healthy and injury free. It is designed for all exercisers ~ beginner to advanced. We recommend use of a quality jump rope. High-performance Buddy Lee Rope Master jump ropes are available for purchase at www.fitnessanywhere.com. If you don’t have a jump rope with you, or are not yet ready to jump, get most of the benefit by simply mimicking a jump rope motion. Program Instructions For best results, perform this program 2-3 times per week. Keep rest times to a minimum and always complete the exercises with good form. If your heart rate drops between segments, reduce your rest times. Improve your jump technique and maximize workout benefits by watching the complete jump rope clinic included in the DVD. Refer to the workout charts and DVD for more detailed instructions. How to Progress Once you can perform a TRX exercise with proper form for the allotted time, increase the difficulty of the exercise, perform more reps in the same interval, and/or reduce the rest time. As your jump rope skills improve, increase the cardio challenge by jumping faster. Train Safe Consult your physician before beginning this or any exercise program. Safely attach your TRX to an anchor point strong enough to support your body weight. Inspect your TRX before every use. Replace worn or damaged components immediately. Failure to follow these guidelines could result in injury. What's Next? Visit www.fitnessanywhere.com for expert advice, free workout. features, online videos and to ask questions and exchange ideas in the TRX community forums. Check out the other TRX Suspension Training® programs available in our online store. 3 Jump Rope Warm Up Start the workout with a 4-minute jump rope segment as shown in the DVD. For timing and description of jump rope intervals in the workout, refer to chart on page 36. Basic Bounce 10 sec. Alternate Footstep 10 sec. Side Straddle 10 sec. Forward Straddle 10 sec. Skier 10 sec. Bell 10 sec. Jump Combo 3 sets of 60 sec. TRX Squat Benefits: Builds functional strength in lower body. Set-Up: TRX fully shortened. Start Position * Face anchor point with feet shoulder-width apart. * Hold handles and keep elbows bent at sides. * Keep moderate tension on TRX. Movement Description ¢ Drop hips into squat position. * Keep back straight and feet flat on floor. ¢ When coming up out of squat, firmly press heels to floor. ¢ Perform for 30 sec. TRX 45-Degree Row Benefits: Strengthens back, arms and core. Set-Up: TRX fully shortened. o Start Position Face anchor point with feet shoulder-width apart. Hold handles with arms extended. Lean back and walk feet forward to desired resistance angle. Keep shoulders pulled back. Movement Description Draw body toward anchor point by squeezing shoulder blades and pulling arms back with elbows bent. Make sure to keep shoulders down and elbows angled from body at 45 degrees. Return to start position with slow controlled movement. Perform for 30 sec. TRX Squat & Row'Combo Benefits: Combines benefits of TRX Squat and TRX 45-Degree Row, (exercises #1 and #2) in a full-body motion that warms muscles and elevates heart rate Set-Up: TRX micHength SN ™~ b=} Ta teste ea) * * Face anchor point with feet shoulder-width apart. * — Hold handles with arms extended. « Keep moderate tension on TRX by leaning back slightly. Movement Description * Begin combination movement with TRX Squat immediately followed by TRX 45-Degree Row, as described earlier. * Perform for 60 sec. N \ TRXFront Squat Benefits: Strengthens hips, legs and core. Set-Up: TRX fully lengthened. . b=) Ta veld ee) a) * Face away from anchor point. * Hold handles at shoulder height. * Lean forward with weight on handles. Movement Description Keeping back straight, bend at hips and knees to sit into forward-leaning squat. Come up out of squat maintaining fully-aligned body. Drive motion through balls of feet, with heels lifted. Perform for 30 sec. TRX Front Squat & Chest Press Combo Benefits: Strengthens lower body, core, chest and shoulders. Set-Up: TRX fully lengthened. Na b=) ar seid a) , ¢ Face away from anchor point. * Hold handles at shoulder height. * Lean forward with weight on handles. Movement Description * Keeping back straight, bend at hips and knees to sit into a forward-leaning squat. * Come up out of squat, leaning forward, and extend arms forward in a pressing motion. * — Drive motion through balls of feet with heels lifted. ¢ Perform for 60 sec. © TRX Overhead Back Benefits: Strengthens shoulders, back, core and hips. Set-Up: TRX fully lengthened N 2 A Extension Ele la a vedi Lela) Face anchor point standing tall with feet hip-width apart. Grip handles and start with “end position” by reaching arms overhead. Keep tension on TRX. Bend at hips, dropping tailbone toward floor. Keep legs straight and arms next to ears, extending forward. Movement Description * — Drive torso back toward standing position and pull up and back on handles, with arms straight up and next to ears. Return to start position. Perform for 60 sec. TRX High Biceps Curl Benefits: Strengthens biceps, forearms, back and core. Set-Up: TRX fully shortened. Start Position * Face anchor point. * Grip handles with palms facing up and extend arms out in front of body at shoulder height. + Walk feet in to achieve desired level of difficulty. Movement Description * Curl handles toward temples with elbows pointed straight ahead. Draw body toward anchor point, keeping body in plank position. * Uncurl arms slowly, returning body to start position. ¢ Perform for 30 sec. TRX Chest Press Benefits: Strengthens chest, core and shoulders. Set-Up: TRX fully lengthened. b=)-Ta oe delim e] a) * Face away from anchor point with feet shoulder-width apart. * — Hold handles in front of chest with arms extended. * Keep body aligned in plank position. Movement Description * Basic Movement: Perform push-ups, keeping body in plank position. Perform for 30 sec. * Progression 1: To find a more challenging angle, walk back toward anchor point. Perform for 20 sec. + Progression 2: Walk back again to find an even more challenging angle. Perform for 10 sec. * Regression: Reduce angle by walking away from anchor point. Perform for 30 sec. UAAALUUUL URTV TRX Crossing Balance Lunge Benefits: Improves balance and builds rotational strength in hips. Set-Up: TRX fully shortened. 4 ¥ a Py Start Position * Face anchor point and stand tall with feet together. Hold handles with elbows bent at sides. Toes, hips and shoulders face forward. Lift right leg. Movement Description * Squatting with left leg, reach right leg behind and across body to the left. Hips should rotate to accommodate cross-body leg movement. ¢ Return to start position. ¢ Perform for 30 sec. + Repeat on other side. TRX Superman Benefits: Strengthens legs, core, chest and shoulders. Set-Up: TRX fully lengthened. \ & Start Position Face away from anchor point. * Hold handles at shoulder height. Lean body forward with weight on handles. . Keeping back straight, sit into a forward-leaning squat. Movement Description Come up out of squat maintaining body alignment and extending arms overhead into a standing plank. Drive motion through balls of feet, with heels lifted. Perform for 60 sec. TRX Crossover Squat Benefits: Builds leg strength and hip mobility. Set-Up: TRX midtength OK bila sell lola) y

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