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12 WEEK TRAINING PROGRAM

SUSPENSION TRAINING
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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
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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)
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Week 1 Program
DAY 1 20 minutes of aerobic activity
DAY 2 1 set of Basic Training
DAY 3 20 minutes of aerobic activity
DAY 4 1 set of Basic Training
DAY 5 20 minutes of aerobic activity
DAY 6 1 set of Basic Training
DAY 7 Off

Week 2 Program
DAY 1 22 minutes of aerobic activity
DAY 2 1 set of Endurance
DAY 3 22 minutes of aerobic activity
DAY 4 1 set of Basic Training
DAY 5 22 minutes of aerobic activity
DAY 6 1 set of Metabolic
DAY 7 Off

Week 3 Program
DAY 1 24 minutes of aerobic activity
DAY 2 1 set of Basic Training
DAY 3 24 minutes of aerobic activity
DAY 4 1 set of Endurance
DAY 5 24 minutes of aerobic activity
DAY 6 1 set of Metabolic
DAY 7 Off
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Week 4 Program
DAY 1 26 minutes of aerobic activity
DAY 2 1 set of Basic Training
DAY 3 26 minutes of aerobic activity
DAY 4 1 set of Endurance
DAY 5 26 minutes of aerobic activity
DAY 6 1 set of Metabolic
DAY 7 Off

Week 5 Program
DAY 1 28 minutes of aerobic activity
DAY 2 2 sets of Basic Training
DAY 3 28 minutes of aerobic activity
DAY 4 2 sets of Endurance
DAY 5 28 minutes of aerobic activity
DAY 6 2 sets of Metabolic
DAY 7 Off

Week 6 Program
DAY 1 30 minutes of aerobic activity
DAY 2 2 sets of Basic Training
DAY 3 30 minutes of aerobic activity
DAY 4 2 sets of Endurance
DAY 5 30 minutes of aerobic activity
DAY 6 2 sets of Metabolic
DAY 7 Off

Week 7 Program
DAY 1 32 minutes of aerobic activity
DAY 2 2 sets of Basic Training
DAY 3 32 minutes of aerobic activity
DAY 4 2 sets of Endurance
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DAY 5 32 minutes of aerobic activity

DAY 6 2 sets of Metabolic
DAY 7 Off

Week 8 Program
DAY 1 34 minutes of aerobic activity
DAY 2 2 sets of Basic Training
DAY 3 34 minutes of aerobic activity
DAY 4 2 sets of Endurance
DAY 5 34 minutes of aerobic activity
DAY 6 2 sets of Metabolic
DAY 7 Off

Week 9 Program
DAY 1 36 minutes of aerobic activity
DAY 2 3 sets of Basic Training
DAY 3 36 minutes of aerobic activity
DAY 4 3 sets of Endurance
DAY 5 36 minutes of aerobic activity
DAY 6 3 sets of Metabolic
DAY 7 Off

Week 10 Program
DAY 1 38 minutes of aerobic activity
DAY 2 3 sets of Basic Training
DAY 3 38 minutes of aerobic activity
DAY 4 3 sets of Endurance
DAY 5 38 minutes of aerobic activity
DAY 6 3 sets of Metabolic
DAY 7 Off
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Week 11 Program
DAY 1 40 minutes of aerobic activity
DAY 2 3 sets of Basic Training
DAY 3 40 minutes of aerobic activity
DAY 4 3 sets of Endurance
DAY 5 40 minutes of aerobic activity
DAY 6 3 sets of Metabolic
DAY 7 Off

Week 12 Program
DAY 1 42 minutes of aerobic activity
DAY 2 3 sets of Basic Training
DAY 3 42 minutes of aerobic activity
DAY 4 3 sets of Endurance
DAY 5 42 minutes of aerobic activity
DAY 6 3 sets of Metabolic
DAY 7 Off
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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.
EXERCISE REPS/TIME
1 Squat Series 30 secs
Rest 30-seconds
2 Sprinters Start Series 30 secs
Rest 30-seconds
3 Hamstring Series 30 secs
Rest 30-seconds
4 Row Series 30 secs
Rest 30-seconds
5 Chest Press Series 30 secs
Rest 30-seconds
6 Deltoid Fly Series 30 secs
Rest 30-seconds
7 Roll-Out Series 30 secs
Rest 30-seconds
8 Plank Series 30 secs
Rest 30-seconds
9 Crunch Series 30 secs
Rest 30-seconds
10 Lower Back Stretch 1-2 minutes
11 Long Torso Twist Stretch 1-2 minutes
12 Chest and Torso Stretch 1-2 minutes
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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.
EXERCISE REPS/TIME
1 Kneeling Roll-Out 15-20
2 Sprinters Start 15-20
3 Single Arm Row 15-20
2 Minutes Cardio
4 T & Y Deltoid Fly 15-20
5 Single Leg Squat 15-20
6 Chest Press 15-20
2 Minutes Cardio
7 Oblique Crunch 15-20
8 Plank 30-60 secs
9 Hamstring Curl 15-20
2 Minutes Cardio
2 Minutes Rest
10 Lower Back Stretch 30 sec
11 Long Torso Twist Stretch 30 sec
12 Chest and Torso Stretch 30 sec
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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.
EXERCISE REPS/TIME
1 Atomic Oblique Push-Ups 1-2
2 Side Plank 1-2
3 Sprinters Start 1-2
4 Chest Press 1-2
5 Single Leg Squat 1-2
6 Kneeling Roll-Out 1-2
7 T & Y Deltoid Fly 1-2
8 Back Row 1-2
9 Hamstring Curl 1-2
2 Minutes Cardio
2 Minutes Rest
10 Lower Back Stretch 1-2
11 Long Torso Twist Stretch 1-2
12 Chest and Torso Stretch 1-2
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EXERCISE LIBRARY

SQUAT SQUAT SERIES

PROGRESSION 1

SQUAT w/ Jump
PROGRESSION 2
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SINGLE LEG SQUAT Leg Down

PROGRESSION 3

SINGLE LEG SQUAT w/Jump

PROGRESSION 4
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SPRINTER START Both Feet on Floor SPRINTER START SERIES

PROGRESSION 1
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SPRINTER START Knee Up

PROGRESSION 2

SPRINTER START Knee Up

PROGRESSION 3
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HAMSTRING CURL Hips Down HAMSTRING CURL SERIES

PROGRESSION 1

HAMSTRING CURL Hips Down

PROGRESSION 2
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HAMSTRING CURL Hips & Arms Up

PROGRESSION 3
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BACK ROW Feet Offset ROW SERIES

PROGRESSION 1

BACK ROW Deep Angle; Narrow Stance

PROGRESSION 2
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SINGLE-ARM BACK ROW Feet Offset

PROGRESSION 3

SINGLE-ARM BACK ROW Deep Angle; Narrow Stance

PROGRESSION 4
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CHEST PRESS Feet Offset CHEST PRESS SERIES

PROGRESSION 1

CHEST PRESS Wide Stance

PROGRESSION 2
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CHEST PRESS Leg Extended to the Side

PROGRESSION 3

CHEST PRESS Deep Angle; Wide Stance

PROGRESSION 4
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DELTOID FLY Feet Offset DELTIOD FLY SERIES

PROGRESSION 1

DELTOID FLY Feet Slightly Offset

PROGRESSION 2
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DELTOID FLY Wide Stance

PROGRESSION 3

DELTOID FLY Feet Together

PROGRESSION 4
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STANDING ROLL OUT ROLL OUT SERIES

PROGRESSION 1

KNEELING ROLL OUT Face Away from Anchor Point

PROGRESSION 2
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KNEELING ROLL OUT Face Anchor Point

PROGRESSION 3
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PLANK On Forearms PLANK SERIES

PROGRESSION 1

PLANK On Hands
PROGRESSION 2
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SIDE PLANK On Forearms

PROGRESSION 3

SIDE PLANK On Hand

PROGRESSION 4
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CRUNCH On Forearms CRUNCH SERIES

PROGRESSION 1

CRUNCH On Hands
PROGRESSION 2
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OBILIQUE CRUNCH On Forearms

PROGRESSION 3

ATOMIC OBLIQUE PUSH UP On Hands

PROGRESSION 4
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LOWER BACK STRETCH With Rotation FLEXIBILITY SERIES

PROGRESSION 1

LONG TORSO TWIST STRETCH

PROGRESSION 1
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CHEST AND TORSO STRETCH

PROGRESSION 1