30 minute intermediate chest workout with TRX at home

Here's everything you need to try our 30 minute intermediate chest 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 Press Up to Pike
  • TRX Chest Flies
  • Russian Press Ups
  • Circuit 2
  • Long Lever Press Ups
  • Bottom of Archer Press Up Hold

Circuit 1

Complete this round 3 times.

TRX Press Up to Pike

Complete 8 repetitions

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.

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.

Russian Press Ups

Complete 8 repetitions

Coaching Tips For Russian Press Ups

Follow these cues to perform Russian Press Ups correctly:

  • Make sure you move your feet as you transition to the elbows and come back to the hands
  • Move fluidly with no jarring movements.

Circuit 2

Complete this round 3 times.

Long Lever Press Ups

Complete 9 repetitions

Coaching Tips For Long Lever Press Ups

Follow these cues to perform Long Lever Press Ups correctly:

  • Start with the hands overhead in a tight tall plank position
  • Lower the elbows slowly towards the floor.

Bottom of Archer Press Up Hold

Complete 15 seconds

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest.

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This workout was made by Sean Klein

Sean Klein

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