60 minute beginner bicep workout with TRX at home

Here's everything you need to try our 60 minute beginner bicep 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • TRX Bicep Curl
  • TRX Mountain Climbers
  • TRX Fall-Outs
  • Circuit 2
  • TRX Kneeling Tricep Extensions
  • Bear Crawl Hold
  • Plank March
  • Circuit 3
  • Superman Hold
  • Inchworm to Press Up

Circuit 1

Complete this round 3 times.

TRX Bicep Curl

Complete 8 repetitions

The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.

Benefits of TRX Bicep Curl

The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.

How To Do TRX Bicep Curl

  1. Start with the arms out straight, with a tight core.
  2. Pull the shoulders towards the hands through contracting the muscles of the biceps.
  3. Slowly return to the starting position.

Coaching Tips For TRX Bicep Curl

Follow these cues to perform TRX Bicep Curl correctly:

  • Keep the elbows in a fixed position
  • Isolate the barbells
  • Modulate difficulty by changing foot positioning.

TRX Mountain Climbers

Complete 20 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.

TRX Fall-Outs

Complete 8 repetitions

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.

Circuit 2

Complete this round 3 times.

TRX Kneeling Tricep Extensions

Complete 8 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.

Bear Crawl Hold

Complete 25 seconds

The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations.

Benefits of Bear Crawl Hold

The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it.

How To Do Bear Crawl Hold

  1. Start with the hands, knees and toes on the floor, with the knees under the hips.
  2. Lift the hips so the knees are hovering just above the floor.
  3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold.

Coaching Tips For Bear Crawl Hold

Follow these cues to perform Bear Crawl Hold correctly:

  • Keep knees close to the floor, back straight and hips and shoulders in line
  • Keep the knees under the hips.

Plank March

Complete 6 repetitions

Coaching Tips For Plank March

Follow these cues to perform Plank March correctly:

  • In the plank position slowly lift up one leg after the other
  • Ensure you keep your hips and shoulders inline.

Circuit 3

Complete this round 3 times.

Superman Hold

Complete 30 seconds

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Inchworm to Press Up

Complete 4 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

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