45 minute advanced upper body workout with TRX at home

Here's everything you need to try our 45 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • TRX Kneeling Tricep Extensions
  • Circuit 2
  • TRX Archer Row
  • TRX Fall Out Extensions (triceps)
  • Circuit 3
  • TRX Archer Press Up
  • TRX Top of Row Lateral Glides

Circuit 1

Complete this round 3 times.

TRX Kneeling Tricep Extensions

Complete 10 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 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 3

Complete this round 3 times.

TRX Archer Press Up

Complete 4 repetitions

Coaching Tips For TRX Archer Press Up

Follow these cues to perform TRX Archer Press Up correctly:

  • Start in the top of press up in the TRX
  • As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest
  • Use the supporting hand as much as needed.

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.

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This workout was made by Sean Klein

Sean Klein

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