45 minute advanced workout with TRX

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Archer Row
  • TRX Single Leg Hamsting Pull In
  • TRX Straight Arm Side Plank
  • Circuit 2
  • Feet Elevated Press Up
  • TRX Single Leg Squat
  • TRX Pike

Circuit 1

Complete this round 3 times.

TRX Archer Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

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 Single Leg Hamsting Pull In

Complete 6 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For TRX Single Leg Hamsting Pull In

Follow these cues to perform TRX Single Leg Hamsting Pull In correctly:

  • With the sole of the foot in the TRX and the hip slightly raised move the foot towards body
  • Create tension in the hamstring throughout.

TRX Straight Arm Side Plank

Complete 44 seconds

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Core
Trunk
Resisting Rotation

Coaching Tips For TRX Straight Arm Side Plank

Follow these cues to perform TRX Straight Arm Side Plank correctly:

  • Keep the hips high throughout
  • Keep the hand under the shoulder and lock the elbows
  • Reduce movement as much as possible.

Circuit 2

Complete this round 3 times.

Feet Elevated Press Up

Complete 14 repetitions

Primary
Upper Body
Horizontal Press

The feet elevated press up is one of the best horizontal pressing variations you can do without equipment. If your an advanced individual that can’t get access to weights you will want this in your tool kit for home or holiday training.

Benefits of Feet Elevated Press Up

The main benefit of this exercise is gaining strength in the horizontal pull variation. Depending on the strength of the person performing it, it can also be used for muscular endurance.

How To Do Feet Elevated Press Up

  1. Start with the feet firmly planted and ensure the bench or chair isn’t going to move when you start performing the exercise.
  2. Create a strong core when the arms are straight at the top of the movement.
  3. Move the chest towards the floor, creating an arrow like shape with the elbows and head.
  4. Once the chin gets to the floor press into the floor and lift yourself up.
  5. Fully finish the press up movement and extend the arms completely.

Coaching Tips For Feet Elevated Press Up

Follow these cues to perform Feet Elevated Press Up correctly:

  • Make sure hands are underneath shoulders
  • Keep hips in line with shoulders
  • Do not touch chest to the floor.

TRX Single Leg Squat

Complete 6 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For TRX Single Leg Squat

Follow these cues to perform TRX Single Leg Squat correctly:

  • Use as much support from the TRX as needed
  • Do not dive into the bottom of the movement, control the entire movement.

TRX Pike

Complete 10 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For TRX Pike

Follow these cues to perform TRX Pike correctly:

  • With the feet in the TRX bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

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This workout was made by Sean Klein

Sean Klein

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