GET STARTED
SET UP. DOWNLOAD. WORKOUT. READY TO SWEAT? LET’S GO.
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LET’S GO.
YOUR TRX® | HOME SUSPENSION TRAINING® KIT INCLUDES:
1. MESH CARRY BAG
Take your TRX® Suspension Trainer™ straps with you, anywhere.
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2. TRX DOOR ANCHOR
Set up your TRX Suspension Trainer straps on any sturdy door.
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3. GET STARTED GUIDE
Set up instructions to get you started and workout cards to keep you going.
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4. DOOR PLACARD
Train safe.
5. PERSONALIZED ACCESS TO MY LOCKER
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Access your 6 digital workouts. TRXtraining.com/mylocker 6. TRX SUSPENSION ANCHOR
Set up your TRX Suspension Trainer straps, anywhere.
7. TRX | HOME SUSPENSION TRAINER STRAPS
Workout anywhere.
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TOKEN CARD
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GO TO MY LOCKER TO ACCESS YOUR DIGITAL WORKOUTS
SIX WORKOUT VIDEOS
Stream or download on your computer or mobile device. SIX MOBILE WORKOUT GUIDES
View on your computer, mobile device or print out. WORKOUTS INCLUDE:
TRX Chest & Back TRX Arms & Shoulders TRX Legs & Hips TRX Core TRX Stretch TRX Total Body
YOUR WORKOUTS ARE JUST A CLICK AWAY AT: TRXtraining.com/mylocker
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MY LOCKER IS AN ONLINE ACCOUNT THAT STORES YOUR SIX WORKOUTS AND ALL TRX PURCHASES.
DOWNLOAD YOUR WORKOUTS. ALL YOU NEED IS A MY LOCKER ACCOUNT, YOUR TOKEN CARD AND THE SERIAL NUMBER FROM YOUR SUSPENSION TRAINER.
HOW? > Go to TRXtraining.com/mylocker > Sign up for a new account or sign into your existing account. > Enter the unique token code found on the Token Card included in your kit.
XXXXXXXXX XXXX
> Enter the serial number (including the last four digits, not case sensitive) from your Suspension Trainer, which can be found by sliding back the rubber TRX badge just above one of the handles. > Your Six Modular Workouts will now be ready to enjoy via your My Locker account.
QUESTIONS? > Visit TRXtraining.com/instant-video-instructions
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STEPS TO SET UP 3 in (7.6 cm)
2 in (5.1 cm)
1 in (2.5 cm)
TO WATCH A DEMONSTRATION OF HOW TO SET UP, GO TO: TRXTRAINING.COM/ HOMESETUP
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STEP 1:
HANG IT UP
WATCH IT: TRXTRAINING.COM/ HOMESETUP
ANCHOR NEAR HINGE DOOR HINGE
Hang the door placard on the other side of the door. Throw the TRX Door Anchor over the door as close to the hinge side as possible. Close and latch the door, grab the handles and pull to ensure the door can support your bodyweight.
1 6’ OFF THE GROUND (1.82m)
CRITICAL SET UP TIPS
When properly anchored with the black loop hanging at six feet (1.82m) off the ground, the bottom of the Foot Cradles will be about 3” (7. 6cm) off the ground.
ADJUSTMENT TABS
BARREL LOCKS
HANDLES 3” OFF THE GROUND (7.6cm)
FOOT CRADLES 5
STEP 2:
ADJUST YOUR TRX STRAPS
WATCH IT: TRXTRAINING.COM/ HOMESETUP
SHORTEN TRX STRAPS
Grab one strap. Tilt the Barrel Lock towards you to unlock strap. Pull yellow Adjustment Tab to shorten. 1
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LENGTHEN TRX STRAPS
Grab both straps and tilt each Barrel Lock towards you to unlock the straps. Pull down on both straps.
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STEP 3:
FEET IN FOOT CRADLES
WATCH IT: TRXTRAINING.COM/ HOMESETUP
TO START: For ground exercises, adjust the TRX straps length so that the bottoms of the foot cradles are at Mid Calf level or about 8” (20.3cm) off the ground. HEELS IN
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TOES IN
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TRY ME. 4 TRX EXERCISES TO GET YOU STARTED.
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EXERCISE:
TRX Chest Press WHAT TO DO:
Face away from the door with your arms straight. Choose a shallow body angle. Lower your body down by bending your arms and pressing up to return. Perform 10 repetitions with shallower and steeper body angles to change difficulty.
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EXERCISE:
TRX Biceps Curl WHAT TO DO:
Face the door with your arms bent, body upright and straps tight. Walk both feet in to find a shallow body angle. Straighten your arms fully then pull your hands towards you to return. Perform 10 repetitions with shallower and steeper body angles to change difficulty.
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EXERCISE:
TRX Hamstring Curl WHAT TO DO:
Place your heels in the foot cradles and lift your hips off the ground. Pull your heels and knees towards your chest then extend your legs to return. Perform 5 repetitions while keeping even pressure on each strap to prevent sawing.
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EXERCISE:
TRX Crunch WHAT TO DO:
Place your toes in the foot cradles, rest on your knees and straight arms, then straighten legs. Pull your toes and knees towards your chest and extend your legs to return. Perform 5 repetitions while keeping even pressure on each strap to prevent sawing.
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TEST YOURSELF. 1. Perform one set of each exercise for one minute, with a one minute rest between exercises. Maintain form! 2. Record total repetitions for each exercise. 3. Re-test and record your improvement in 30 days.
DAY 1
DAY 30
TRX Chest Press TRX Biceps Curl TRX Hamstring Curl TRX Crunch
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READY. SET. SWEAT.
USE THESE CARDS AS A REFERENCE WHILE YOU WORKOUT. PERFORM TRX SUSPENSION TRAINING WORKOUTS AT LEAST TWICE PER WEEK.
Stream or download onto your computer or mobile device at: TRXtraining.com/mylocker
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HOW TO USE YOUR WORKOUT CARDS DASHBOARD
Workout overview.
TRX ARMS & SHOULDERS WORKOUT Workout Duration: 15 MIN
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2 3
3
ROUNDS
Your exercises are organized into rounds.
1 2
SETS
EXERCISE
REPS/TIME
REST
TRX Biceps Curl
10
15 sec
TRX Triceps Curl
10
15 sec
TRX Y Fly
15
15 sec
TRX Clutch Curl
10
15 sec
TRX Triceps Press (Reverse Grip)
10
15 sec
TRX W Fly
15
15 sec
Indicates the number of times to perform each round.
HOW TO PERFORM THE WORKOUTS:
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1 1
Perform each exercise in Round 1 in succession for one set.
1 2
Perform each exercise in Round 1 in succession and repeat for two sets.
2 2
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Perform each exercise in Round 1 in succession for two sets, then perform each exercise in Round 2 in succession for three sets. 15
TRX CHEST & BACK WORKOUT Workout Duration: 15 MIN 1 3
1
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EXERCISE
REPS /TIME
REST
TRX Chest Press
5
15 sec
TRX Clock Press
10
15 sec
TRX Chest Fly
15
15 sec
TRX Low Row
5
15 sec
TRX Mid Row
10
15 sec
TRX High Row
15
15 sec
To view the workout, visit TRXtraining.com/mylocker
TRX ARMS & SHOULDERS WORKOUT Workout Duration: 15 MIN 1
2 3
1
2
3
EXERCISE
REPS /TIME
REST
TRX Biceps Curl
10
15 sec
TRX Triceps Press
10
15 sec
TRX Y Fly
15
15 sec
TRX Clutch Curl
10
15 sec
TRX Triceps Press (Reverse Grip)
10
15 sec
TRX W Fly
15
15 sec
To view the workout, visit TRXtraining.com/mylocker
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TRX LEGS & HIPS WORKOUT Workout Duration: 15 MIN 1
1 2 3 4
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3
2 3
3
4 2
2
EXERCISE
REPS /TIME
REST
TRX Hip Press
10
15 sec
TRX Hamstring Curl
10
15 sec
TRX Lunge
15 each leg
15 sec
TRX Single Leg Squat
10 each leg
15 sec
TRX Cycle Jump
20
0
TRX Squat
30
1 min
To view the workout, visit TRXtraining.com/mylocker
TRX CORE WORKOUT Workout Duration: 15 MIN 1
1 2 3
3
2 2
2
2
EXERCISE
REPS /TIME
REST
TRX Resisted Torso Rotation
10 each side
15 sec
TRX Crunch
10
15 sec
TRX Side Plank
30 sec each side
1 min
TRX Pike
10
15 sec
TRX Mountain Climber
10
15 sec
TRX Leg Lowering
10
1 min
To view the workout, visit TRXtraining.com/mylocker
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TRX STRETCH WORKOUT Workout Duration: 15 MIN 1 2
1
20
EXERCISE
REPS /TIME
REST
TRX Chest Stretch
30 sec
15 sec
TRX Wide Hip Opener
30 sec each side
15 sec
TRX Half-Kneeling Hip Flexor Stretch
30 sec each side
15 sec
TRX Kneeling Quad Stretch
30 sec
15 sec
TRX Figure-4 Stretch
30 sec each side
15 sec
TRX Low Back Stretch
30 sec each side
15 sec
To view the workout, visit TRXtraining.com/mylocker
TRX TOTAL BODY WORKOUT Workout Duration: 30 MIN 1
1
1 EXERCISE
REPS /TIME
REST
TRX Low Row
20
30 sec
TRX Triceps Press
20
30 sec
TRX Cycle Jump
40
30 sec
TRX Biceps Curl
20
30 sec
TRX Y Fly
20
30 sec
TRX Squat
30
30 sec
TRX Chest Press
20
30 sec
TRX Mountain Climber
30
30 sec
TRX Lunge
30 each leg
30 sec
TRX Hip Press
20
30 sec
TRX Hamstring Curl
20
30 sec
TRX Crunch
20
30 sec
TRX Side Plank
60 sec each side
30 sec
TRX Chest Stretch
60 sec
30 sec
TRX Half-Kneeling Hip Flexor Stretch
60 sec each side
30 sec
TRX Low Back Stretch
60 sec each side
30 sec
To view the workout, visit TRXtraining.com/mylocker
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SEARCH. TO FIND A TRX CLASS OR QUALIFIED TRAINER NEAR YOU, SEARCH OUR TRX DIRECTORY AT: TRXTRAINING.COM/TRXDIRECTORY
CONNECT. SHARE. CONNECT WITH US ON OUR BLOGS FOR THE LATEST WORKOUTS AND ADVICE.
SHARE YOUR SUCCESS WITH YOUR FRIENDS AND THE TRX COMMUNITY.
FOLLOW US ON TWITTER twitter.com/TRXtraining
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WATCH US ON YOUTUBE youtube.com/TRXtraining
TRXtraining.com
© 2012 Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, Suspension Trainer and Suspension Training are trademarks and registered trademarks of Fitness Anywhere in the USA and internationally.
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