OCTOBER: TRX Force

This quick visual reference for TRX

TV FORCE, shows the intermediate
progression from the 30-minute realtime workout. Please watch the TRX TV
30-minute workout video to see the
beginner and advanced progressions.

TRX HIP ABDUCTION

45
SEC

30

MINUTE
WORKOUT

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TRX SQUAT
(SINGLE LEG)

30

MINUTE
WORKOUT

10
REPS
EACH LEG

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TRX SQUAT
(W/ Y FLY)

45
SEC

30

MINUTE
WORKOUT

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TRX PULL-UP
(SINGLE LEG)

45
SEC

30

MINUTE
WORKOUT

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TRX INCLINE PRESS

(FOOT DOWN)

30

MINUTE
WORKOUT

1 10
x

SEC

EACH LEG

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TRX SPIDERMAN PUSH-UP

30

MINUTE
WORKOUT

10
REPS
EACH LEG

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TRX LUNGE

(ONE HAND DOWN)

30

MINUTE
WORKOUT

10
REPS
EACH LEG

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TRX SIDE PLANK

(SINGLE LEG)

30

MINUTE
WORKOUT

3 10
x

SEC

HOLD EACH LEG

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TRX BURPEE

30

MINUTE
WORKOUT

REPS
EACH LEG

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TRX HAMSTRING CURL

45
SEC

30

MINUTE
WORKOUT

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TRX RESISTED TORSO ROTATION

30

MINUTE
WORKOUT

REPS

EACH SIDE

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OCTOBER: Force
TRX HIP ABDUCTION

45 sec

TRX Squat (Single Leg)

10 REPS each leg

TRX Squat (w/ Y Fly)

45 sec

TRX Pull-up (Single Leg)

45 sec

TRX Incline Press (Foot down)

1 x 10 sec each leg

TRX SpiderMan Push-up

10 REPS each leg

TRX Lunge (One Hand Down)

10 REPS each leg

TRX Side Plank (Single Leg)

3 X 10 SEC HOLD EACH LEG

TRX Burpee

8 reps each leg

TRX Hamstring Curl

45 sec

TRX Resisted Torso Rotation

8 reps each side

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Get More TRX TV:

Ready for more TRX FORCE workouts? Then check out the
new TRX FORCE Kit: Tactical that includes the best-in-class,
12-week progressive TRX Tactical Conditioning Program. Get
it now at www.trxtraining.com/force. And remember, a new
TRX TV Monthly Download is available for purchase the first
week of every month. It includes a new 30-minute real-time
workout for all levels, the 12 TRX TV weekly videos related to
the months theme, and a quick visual reference to take with
you wherever you train. Visit http://trxtraining.com/trxtv to
get the next episode and an archive of past episodes. Turn on,
tune in, work out with TRX TV.

Connect:

facebook.com/TRXtraining

youtube.com/TRXtraining

twitter.com/TRXtraining

2011 Fitness Anywhere LLC., San Francisco, California. All rights reserved.
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@
fitnessanywhere.com.
Limitation of Liability
The information in this guide is distributed on an as is basis without warranty. While every precaution has been taken in the preparation of this guide, Fitness Anywhere shall not have any liability, express or implied, to any
person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this guide.
Intellectual Property Rights
Fitness Anywhere, TRX, Suspension Training, Vector Resistance, Make your body your machine, the X (Globe design), Suspension Trainer , , TRX FORCE , TRX FORCE Training , TRX Sports Medicine , Door Anchor ,
Xmount , Suspension Frame , Xtender , 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.
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Fitness Anywhere LLC.

755 Sansome St.
San Francisco, CA 94133
Publication Date: October 2011
Author: Fitness Anywhere LLC.

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