45 minute intermediate tricep workout with TRX at home

Here's everything you need to try our 45 minute intermediate tricep 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
13/02/24
In This Workout
  • Circuit 1
  • TRX Kneeling Tricep Extensions
  • TRX Fall Out Extensions (triceps)
  • Diamond Press Ups
  • Circuit 2
  • TRX Elbow to Hands Plank
  • TRX Press Up to Pike
  • TRX Oblique Crunch

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.

TRX Fall Out Extensions (triceps)

Complete 8 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.

Diamond Press Ups

Complete 12 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

TRX Elbow to Hands Plank

Complete 10 repetitions

Coaching Tips For TRX Elbow to Hands Plank

Follow these cues to perform TRX Elbow to Hands Plank correctly:

  • In a plank position with the feet in the TRX handles, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

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 Oblique Crunch

Complete 6 repetitions

Coaching Tips For TRX Oblique Crunch

Follow these cues to perform TRX Oblique Crunch correctly:

  • Bring the knee towards one elbow, wrapping around the sides of the hips
  • Maintain a tight core throughout.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.