30 minute beginner workout with TRX

Here's everything you need to try our 30 minute beginner 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 Y Raises
  • TRX Fall-Outs
  • Quadrupled Extensions
  • Circuit 2
  • Prisoner Spinal Wave
  • Single Leg Seated Straddle Lift Over Block

Circuit 1

Complete this round 3 times.

TRX Y Raises

Complete 6 repetitions

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Warmup
Upper Body
Vertical Press

The TRX Y Raise is a great shoulder warm up and rehabilitation exercise.

Benefits of TRX Y Raises

The main benefit of the trx y raise is its ability to help warm up the shoulder joint for multiple upperbody movements.

How To Do TRX Y Raises

  1. Start in a similar position to the ring row. With the feet flat on the floor, arms straight and core tight.
  2. Raise the hands using the muscles connected to the shoulder joint to create a y shape.
  3. Return to the starting position with control.

Coaching Tips For TRX Y Raises

Follow these cues to perform TRX Y Raises correctly:

  • Create a Y shape with the arms
  • Try and finish with straight arms
  • Return to the start position slowly with control.

TRX Fall-Outs

Complete 8 repetitions

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Core
Trunk
Anterior Core

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.

Quadrupled Extensions

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Circuit 2

Complete this round 3 times.

Prisoner Spinal Wave

Complete 5 repetitions

Movement
Full Body
Flow And Locomotion

Coaching Tips For Prisoner Spinal Wave

Follow these cues to perform Prisoner Spinal Wave correctly:

  • Move fluidly with control
  • Move your spine through different positions.

Single Leg Seated Straddle Lift Over Block

Complete 4 repetitions

Movement
Lower Body
Ground Based Movement

Coaching Tips For Single Leg Seated Straddle Lift Over Block

Follow these cues to perform Single Leg Seated Straddle Lift Over Block correctly:

  • Pull from the abdominals and hip flexors to lift the leg.

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This workout was made by Sean Klein

Sean Klein

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