30 minute advanced upper body workout with TRX at home

Here's everything you need to try our 30 minute advanced upper body workout with TRX at home. 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • TRX Top of Row Lateral Glides
  • TRX Archer Row
  • TRX Fall Out Extensions (triceps)
  • Circuit 2
  • TRX Single Arm Row
  • TRX Chest Flies

Circuit 1

Complete this round 3 times.

TRX Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For TRX Top of Row Lateral Glides

Follow these cues to perform TRX Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

TRX Archer Row

Complete 7 repetitions

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.

TRX Fall Out Extensions (triceps)

Complete 10 repetitions

Coaching Tips For TRX Fall Out Extensions (triceps)

Follow these cues to perform TRX Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

TRX Single Arm Row

Complete 8 repetitions

Coaching Tips For TRX Single Arm Row

Follow these cues to perform TRX Single Arm Row correctly:

  • Keep shoulders and hips inline throughout
  • Lower slowly with control
  • Pull so the hand is in line with rib cage.

TRX Chest Flies

Complete 6 repetitions

Coaching Tips For TRX Chest Flies

Follow these cues to perform TRX Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

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This workout was made by Sean Klein

Sean Klein

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