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12 WEEK TRAINING PROGRAM


SUSPENSION TRAINING

LETS START A NEW TRAINING PROGRAM


Life is filled with commitments. You may be occupied with commitments to your
family, to your friends, or to your business. These pressures together tend to
throw ones focus off their fitness game. I know this is the case for me at least.
After all, you are human. Having alcoholic drinks and eating fatty foods with
friends is a frequent form of social interaction. By purchasing your TrainLikeHell
Suspension Trainer you have granted yourself a fitness hall pass to hit the training
hard.

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

By signing this contract I, dedicate myself to 12


weeks filled with exercise. Over the next 12 weeks,
my time will be spent on harder workouts and more
sweat. In addition to spending time with my friends
and working, I will be spending a significant time on
my fitness. I hereby dedicate myself to finishing this
12 week program and getting more fit than ever!
Signed ____________________
(Print and post this all over your house to serve as a reminder)

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

32 minutes of aerobic activity


2 sets of Metabolic
Off

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

Perform each exercise for 30-seconds (for single-sided exercises perform 30


seconds on each side) followed by 15 seconds of recovery. Perform exercises 1-9
for 1-2 sets, taking a two minute rest between each set. Finish with 1-2 sets of
stretching exercises 10-12.
1
2
3
4
5
6
7
8
9

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

SINGLE LEG SQUAT Leg Down


PROGRESSION 3

SINGLE LEG SQUAT w/Jump


PROGRESSION 4

13

SPRINTER START Both Feet on Floor


PROGRESSION 1

SPRINTER START SERIES

14

SPRINTER START Knee Up


PROGRESSION 2

SPRINTER START Knee Up


PROGRESSION 3

15

HAMSTRING CURL Hips Down


PROGRESSION 1

HAMSTRING CURL Hips Down


PROGRESSION 2

HAMSTRING CURL SERIES

16

HAMSTRING CURL Hips & Arms Up


PROGRESSION 3

17

BACK ROW Feet Offset


PROGRESSION 1

BACK ROW Deep Angle; Narrow Stance


PROGRESSION 2

ROW SERIES

18

SINGLE-ARM BACK ROW Feet Offset


PROGRESSION 3

SINGLE-ARM BACK ROW Deep Angle; Narrow Stance


PROGRESSION 4

19

CHEST PRESS

Feet Offset

PROGRESSION 1

CHEST PRESS
PROGRESSION 2

Wide Stance

CHEST PRESS SERIES

20

CHEST PRESS

Leg Extended to the Side

PROGRESSION 3

CHEST PRESS
PROGRESSION 4

Deep Angle; Wide Stance

21

DELTOID FLY

Feet Offset

PROGRESSION 1

DELTOID FLY
PROGRESSION 2

Feet Slightly Offset

DELTIOD FLY SERIES

22

DELTOID FLY

Wide Stance

PROGRESSION 3

DELTOID FLY
PROGRESSION 4

Feet Together

23

STANDING ROLL OUT

ROLL OUT SERIES

PROGRESSION 1

KNEELING ROLL OUT


PROGRESSION 2

Face Away from Anchor Point

24

KNEELING ROLL OUT


PROGRESSION 3

Face Anchor Point

25

PLANK

On Forearms

PROGRESSION 1

PLANK

On Hands

PROGRESSION 2

PLANK SERIES

26

SIDE PLANK On Forearms


PROGRESSION 3

SIDE PLANK On Hand


PROGRESSION 4

27

CRUNCH

On Forearms

PROGRESSION 1

CRUNCH

On Hands

PROGRESSION 2

CRUNCH SERIES

28

OBILIQUE CRUNCH

On Forearms

PROGRESSION 3

ATOMIC OBLIQUE PUSH UP


PROGRESSION 4

On Hands

29

LOWER BACK STRETCH With Rotation


PROGRESSION 1

LONG TORSO TWIST STRETCH


PROGRESSION 1

FLEXIBILITY SERIES

30

CHEST AND TORSO STRETCH


PROGRESSION 1

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