45 minute intermediate ab workout with TRX at home

Here's everything you need to try our 45 minute intermediate ab 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Leg TRX Fall-Outs
  • Circuit 2
  • TRX Mountain Climbers
  • Circuit 3
  • TRX Fall-Outs
  • TRX Straight Arm Side Plank
  • TRX Pike

Circuit 1

Complete this round 3 times.

Single Leg TRX Fall-Outs

Complete 6 repetitions

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Core
Trunk
Anterior Core

The single leg TRX Fall Out is one of the most advanced anterior core variations available with a TRX.

Benefits of Single Leg TRX Fall-Outs

The primary benefit of the single leg TRX fall-out is its ability to increase strength and endurance in the muscles of the anterior core. Secondarily it promotes stability and health in the shoulder.

How To Do Single Leg TRX Fall-Outs

  1. Start with the TRX in the hands in line with the shoulders, both feet on the floor.
  2. Ensure the angle of your torso is correct, it needs to be at an angle where the exercise is difficult, but also possible.
  3. Lift one foot off the floor and bring the planted foot to the tip toes.
  4. Press the hands out overhead, slowly with control.
  5. Lock the elbows so the arms are straight and pause slightly.
  6. Bring the arms back down to the starting position with control.

Coaching Tips For Single Leg TRX Fall-Outs

Follow these cues to perform Single Leg TRX Fall-Outs correctly:

  • Find a stable position on one leg
  • Slowly press your hands overhead, resisting the extension of the lower back.

Circuit 2

Complete this round 3 times.

TRX Mountain Climbers

Complete 25 repetitions

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Core
Trunk
Anterior Core

TRX mountain climbers are one of the most effective anterior core (abdominal) exercises you can do with a TRX. If your thinking about using your TRX to increase your core strength then this exercise is a good option.

Benefits of TRX Mountain Climbers

The primary benefit of the TRX mountain climber is increase both strength and endurance in the anterior core. As the feet are in the TRX and not in a fixed position is requires a lot more stability than a traditional mountain climber. This exercise can also create adaptations in the upper body through remaining in the top of press up position for extended periods of time.

How To Do TRX Mountain Climbers

  1. Place the feet into the TRX with both the knees and the hands on the floor, then crawl forward so your in the top of press up position with the legs straight and arms straight.
  2. With the upper body remaining in a fixed position, slowly move one foot toward the chest, then move the same leg back to the starting position and bring the other knee to the chest, then alternate between the two for the prescribed number of repetition.

Coaching Tips For TRX Mountain Climbers

Follow these cues to perform TRX Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

Circuit 3

Complete this round 3 times.

TRX Fall-Outs

Complete 10 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.

TRX Straight Arm Side Plank

Complete 36 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.

TRX Pike

Complete 8 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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