This time, things are going to be different. Sure, you will still enjoy a few
beverages out with your friends, and spend time with your family. But by
following this progressive, 12 week training plan, you will get stronger and fitter.
On the days that youre not doing Suspension Training, the 12 week training plan
calls for aerobic activity like jogging. This program is designed for 3 suspension
training workouts a week. This will allow you time to rest, and is a realistic
program to get the results you require.
Follow the Plan and start achieving a new level of strength, endurance, mobility
and overall health (and dont forget to visit our Facebook page to let us know how
it is going).
Sincerely,
TrainLikeHell xx
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 1 Program
20 minutes of aerobic activity
1 set of Basic Training
20 minutes of aerobic activity
1 set of Basic Training
20 minutes of aerobic activity
1 set of Basic Training
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 2 Program
22 minutes of aerobic activity
1 set of Endurance
22 minutes of aerobic activity
1 set of Basic Training
22 minutes of aerobic activity
1 set of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 3 Program
24 minutes of aerobic activity
1 set of Basic Training
24 minutes of aerobic activity
1 set of Endurance
24 minutes of aerobic activity
1 set of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 4 Program
26 minutes of aerobic activity
1 set of Basic Training
26 minutes of aerobic activity
1 set of Endurance
26 minutes of aerobic activity
1 set of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 5 Program
28 minutes of aerobic activity
2 sets of Basic Training
28 minutes of aerobic activity
2 sets of Endurance
28 minutes of aerobic activity
2 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 6 Program
30 minutes of aerobic activity
2 sets of Basic Training
30 minutes of aerobic activity
2 sets of Endurance
30 minutes of aerobic activity
2 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
Week 7 Program
32 minutes of aerobic activity
2 sets of Basic Training
32 minutes of aerobic activity
2 sets of Endurance
DAY 5
DAY 6
DAY 7
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 8 Program
34 minutes of aerobic activity
2 sets of Basic Training
34 minutes of aerobic activity
2 sets of Endurance
34 minutes of aerobic activity
2 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 9 Program
36 minutes of aerobic activity
3 sets of Basic Training
36 minutes of aerobic activity
3 sets of Endurance
36 minutes of aerobic activity
3 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 10 Program
38 minutes of aerobic activity
3 sets of Basic Training
38 minutes of aerobic activity
3 sets of Endurance
38 minutes of aerobic activity
3 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 11 Program
40 minutes of aerobic activity
3 sets of Basic Training
40 minutes of aerobic activity
3 sets of Endurance
40 minutes of aerobic activity
3 sets of Metabolic
Off
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Week 12 Program
42 minutes of aerobic activity
3 sets of Basic Training
42 minutes of aerobic activity
3 sets of Endurance
42 minutes of aerobic activity
3 sets of Metabolic
Off
BASIC TRAINING
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.
1
2
3
4
5
6
7
8
9
10
11
12
EXERCISE
Squat Series
Rest 30-seconds
Sprinters Start Series
Rest 30-seconds
Hamstring Series
Rest 30-seconds
Row Series
Rest 30-seconds
Chest Press Series
Rest 30-seconds
Deltoid Fly Series
Rest 30-seconds
Roll-Out Series
Rest 30-seconds
Plank Series
Rest 30-seconds
Crunch Series
Rest 30-seconds
Lower Back Stretch
Long Torso Twist Stretch
Chest and Torso Stretch
REPS/TIME
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
1-2 minutes
1-2 minutes
1-2 minutes
ENDURANCE CIRCUIT
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.
1
2
3
4
5
6
7
8
9
10
11
12
EXERCISE
Kneeling Roll-Out
Sprinters Start
Single Arm Row
2 Minutes Cardio
T & Y Deltoid Fly
Single Leg Squat
Chest Press
2 Minutes Cardio
Oblique Crunch
Plank
Hamstring Curl
2 Minutes Cardio
2 Minutes Rest
Lower Back Stretch
Long Torso Twist Stretch
Chest and Torso Stretch
REPS/TIME
15-20
15-20
15-20
15-20
15-20
15-20
15-20
30-60 secs
15-20
30 sec
30 sec
30 sec
10
METABOLIC CIRCUIT
10
11
12
EXERCISE
Atomic Oblique Push-Ups
Side Plank
Sprinters Start
Chest Press
Single Leg Squat
Kneeling Roll-Out
T & Y Deltoid Fly
Back Row
Hamstring Curl
2 Minutes Cardio
2 Minutes Rest
Lower Back Stretch
Long Torso Twist Stretch
Chest and Torso Stretch
REPS/TIME
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
11
EXERCISE LIBRARY
SQUAT
PROGRESSION 1
SQUAT w/ Jump
PROGRESSION 2
SQUAT SERIES
12
13
14
15
16
17
ROW SERIES
18
19
CHEST PRESS
Feet Offset
PROGRESSION 1
CHEST PRESS
PROGRESSION 2
Wide Stance
20
CHEST PRESS
PROGRESSION 3
CHEST PRESS
PROGRESSION 4
21
DELTOID FLY
Feet Offset
PROGRESSION 1
DELTOID FLY
PROGRESSION 2
22
DELTOID FLY
Wide Stance
PROGRESSION 3
DELTOID FLY
PROGRESSION 4
Feet Together
23
PROGRESSION 1
24
25
PLANK
On Forearms
PROGRESSION 1
PLANK
On Hands
PROGRESSION 2
PLANK SERIES
26
27
CRUNCH
On Forearms
PROGRESSION 1
CRUNCH
On Hands
PROGRESSION 2
CRUNCH SERIES
28
OBILIQUE CRUNCH
On Forearms
PROGRESSION 3
On Hands
29
FLEXIBILITY SERIES
30