30 minute intermediate full body workout with TRX at home

Here's everything you need to try our 30 minute intermediate full 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
09/02/24
In This Workout
  • Circuit 1
  • TRX Archer Row
  • TRX Hamstring Pull In
  • TRX Single Arm Plank
  • Circuit 2
  • TRX Press Up to Pike
  • TRX Serratus Slides (Or Body Saws)

Circuit 1

Complete this round 3 times.

TRX Archer Row

Complete 6 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 Hamstring Pull In

Complete 10 repetitions

Coaching Tips For TRX Hamstring Pull In

Follow these cues to perform TRX Hamstring Pull In correctly:

  • Start in a glute bridge hold then slowly straighten the legs untill the legs are straight
  • Use the hamstrings to curl back to the glute bridge position.

TRX Single Arm Plank

Complete 25 seconds

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.

Circuit 2

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 Serratus Slides (Or Body Saws)

Complete 8 repetitions

The TRX serratus slides or body saws are an excellent advanced exercises for increase the strength of both the core musculature and the shoulders.

Benefits of TRX Serratus Slides (Or Body Saws)

The main benefit of the TRX serratus slide or body saws is the ability to improve strength in the anterior core musculature. The secondary benefit of TRX body saws is the load placed on the shoulder joint, it can be an effective way to increase shoulder mobility and stability for advanced individuals.

How To Do TRX Serratus Slides (Or Body Saws)

  1. Securely place the elbows in the TRX handles and find a stable plank like position.
  2. Slowly move the elbows away from the head, keeping a very tight core throughout.
  3. Once you have reached the end of your range of motion with the shoulders, pause slightly and then bring the elbows back to the starting position.

Coaching Tips For TRX Serratus Slides (Or Body Saws)

Follow these cues to perform TRX Serratus Slides (Or Body Saws) correctly:

  • Start in a plank position with the forearms in the TRX
  • Slide the arms overhead maintaining a very tight core, resisting the extension of the lower back.

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This workout was made by Sean Klein

Sean Klein

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