30 minute advanced full body workout with TRX

Here's everything you need to try our 30 minute advanced full body 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 Archer Row
  • Skater Squats
  • TRX Press Up to Pike
  • Circuit 2
  • TRX Long Lever Plank
  • TRX Single Arm Plank

Circuit 1

Complete this round 3 times.

TRX Archer Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For TRX Archer Row

Follow these cues to perform TRX Archer Row correctly:

  • Transfer your weight to the pulling arm
  • Control the descent as much as possible.

Skater Squats

Complete 4 repetitions

Primary
Lower Body
Squat

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

TRX Press Up to Pike

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For TRX Press Up to Pike

Follow these cues to perform TRX Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Circuit 2

Complete this round 3 times.

TRX Long Lever Plank

Complete 55 seconds

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Core
Trunk
Anterior Core

Coaching Tips For TRX Long Lever Plank

Follow these cues to perform TRX Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the TRX and slide them back
  • Ensure you keep hips in line with shoulders.

TRX Single Arm Plank

Complete 30 seconds

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Core
Trunk
Resisting Rotation

Coaching Tips For TRX Single Arm Plank

Follow these cues to perform TRX Single Arm Plank correctly:

  • Limit any rotation whilst in the hold
  • Keep the trunk stable throughout
  • Ensure the elbow stays locked.

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This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.