30 minute advanced ab workout with TRX

Here's everything you need to try our 30 minute advanced ab workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Straight Arm Side Plank
  • TRX Elbow to Hands Plank
  • TRX Serratus Slides (Or Body Saws)
  • Circuit 2
  • TRX Mountain Climbers
  • TRX Fall-Outs with Choas

Circuit 1

Complete this round 3 times.

TRX Straight Arm Side Plank

Complete 44 seconds

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Core
Trunk
Resisting Rotation

Coaching Tips For TRX Straight Arm Side Plank

Follow these cues to perform TRX Straight Arm Side Plank correctly:

  • Keep the hips high throughout
  • Keep the hand under the shoulder and lock the elbows
  • Reduce movement as much as possible.

TRX Elbow to Hands Plank

Complete 12 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For TRX Elbow to Hands Plank

Follow these cues to perform TRX Elbow to Hands Plank correctly:

  • In a plank position with the feet in the TRX handles, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

TRX Serratus Slides (Or Body Saws)

Complete 10 repetitions

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Core
Trunk
Anterior Core

The TRX serratus slides or body saws are an excellent advanced exercises for increase the strength of both the core musculature and the shoulders.

Benefits of TRX Serratus Slides (Or Body Saws)

The main benefit of the TRX serratus slide or body saws is the ability to improve strength in the anterior core musculature. The secondary benefit of TRX body saws is the load placed on the shoulder joint, it can be an effective way to increase shoulder mobility and stability for advanced individuals.

How To Do TRX Serratus Slides (Or Body Saws)

  1. Securely place the elbows in the TRX handles and find a stable plank like position.
  2. Slowly move the elbows away from the head, keeping a very tight core throughout.
  3. Once you have reached the end of your range of motion with the shoulders, pause slightly and then bring the elbows back to the starting position.

Coaching Tips For TRX Serratus Slides (Or Body Saws)

Follow these cues to perform TRX Serratus Slides (Or Body Saws) correctly:

  • Start in a plank position with the forearms in the TRX
  • Slide the arms overhead maintaining a very tight core, resisting the extension of the lower back.

Circuit 2

Complete this round 3 times.

TRX Mountain Climbers

Complete 25 repetitions

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Core
Trunk
Anterior Core

TRX mountain climbers are one of the most effective anterior core (abdominal) exercises you can do with a TRX. If your thinking about using your TRX to increase your core strength then this exercise is a good option.

Benefits of TRX Mountain Climbers

The primary benefit of the TRX mountain climber is increase both strength and endurance in the anterior core. As the feet are in the TRX and not in a fixed position is requires a lot more stability than a traditional mountain climber. This exercise can also create adaptations in the upper body through remaining in the top of press up position for extended periods of time.

How To Do TRX Mountain Climbers

  1. Place the feet into the TRX with both the knees and the hands on the floor, then crawl forward so your in the top of press up position with the legs straight and arms straight.
  2. With the upper body remaining in a fixed position, slowly move one foot toward the chest, then move the same leg back to the starting position and bring the other knee to the chest, then alternate between the two for the prescribed number of repetition.

Coaching Tips For TRX Mountain Climbers

Follow these cues to perform TRX Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

TRX Fall-Outs with Choas

Complete 7 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For TRX Fall-Outs with Choas

Follow these cues to perform TRX Fall-Outs with Choas correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back
  • Perform a circle like motion once the arms are fully extended overhead
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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