45 minute intermediate full body workout with TRX

Here's everything you need to try our 45 minute intermediate full body 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • TRX Archer Row
  • TRX Single Leg Hamsting Pull In
  • TRX Mountain Climbers
  • Circuit 2
  • Press Ups with Eccentric Focus
  • Single Leg Glute Bridge Hold
  • TRX Straight Arm Side Plank

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 Single Leg Hamsting Pull In

Complete 5 repetitions

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 Mountain Climbers

Complete 25 repetitions

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 2

Complete this round 3 times.

Press Ups with Eccentric Focus

Complete 9 repetitions

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

Single Leg Glute Bridge Hold

Complete 25 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

TRX Straight Arm Side Plank

Complete 36 seconds

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.

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This workout was made by Sean Klein

Sean Klein

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