30 minute beginner tricep workout with TRX
Here's everything you need to try our 30 minute beginner tricep 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.
- Circuit 1
- TRX Kneeling Tricep Extensions
- Circuit 2
- TRX Bicep Curl
- TRX Mountain Climbers
- TRX Fall-Outs
Circuit 1
Complete this round 3 times.
TRX Kneeling Tricep Extensions
Complete 8 repetitions
Coaching Tips For TRX Kneeling Tricep Extensions
Follow these cues to perform TRX Kneeling Tricep Extensions correctly:
- Keep the triceps in a fixed position
- Isolate the triceps.
Circuit 2
Complete this round 3 times.
TRX Bicep Curl
Complete 8 repetitions
The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.
Benefits of TRX Bicep Curl
The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.
How To Do TRX Bicep Curl
- Start with the arms out straight, with a tight core.
- Pull the shoulders towards the hands through contracting the muscles of the biceps.
- Slowly return to the starting position.
Coaching Tips For TRX Bicep Curl
Follow these cues to perform TRX Bicep Curl correctly:
- Keep the elbows in a fixed position
- Isolate the barbells
- Modulate difficulty by changing foot positioning.
TRX Mountain Climbers
Complete 20 repetitions
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
- 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.
- 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
Complete 8 repetitions
Coaching Tips For TRX Fall-Outs
Follow these cues to perform TRX Fall-Outs correctly:
- Slowly press your hands overhead, resisting the extension of the lower back.
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This workout was made by Sean Klein
Sean Klein
