30 Minute TRX Workout

30
minute
TRX workout routine
Author: Lukas Dubina • www.coretrainingtips.com
www.CoreTrainingTips.com
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How To Strengthen The Whole Body

in 30 Minutes
Is it possible to work all the muscles in your body and signi icantly increase your
physical itness in 30 minutes? With TRX it is!
Try a training plan, which will help you strengthen your whole body in many
planes. And moreover, you will enjoy it.
Ready? Let’s go!

With the training routine below, you will strengthen your whole body in
many planes of movement by using highly integrated movements.
The intensity of each exercise can be modi ied by selecting stance, choosing
body angles and workout procedure.
For beginners we recommend choosing smaller body angles. You can also
lengthen the workout intervals, shorten the rest intervals or increase
demands on the cardiovascular system.
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The cycle shown below lasts approximately 30 minutes and it is divided into
3 rounds. Repeateach training round 2x before you move on to the next
one.
How to setup TRX

The TRX Suspension Trainer is lengthened or shortened to enable a wide
variety of exercises and accommodate all ranges of motion.
The optimal length of the TRX depends on the user’s size and the exercise. For
each exercise, adjust the TRX length as described below:
LONG — Fully lengthen so the bottom of each foot crandle is about three inches
(7,6 cm) off the ground.
MID CALF — Adjust the straps so the bottom of each foot crandle is at mid calf
level, roughly 8 to 12 inches (20,3 to 30,5 cm) off the ground.
MID LENGTH — Adjust the straps to mid length by positioning the adjustment
tabs to the middle of the Suspension Trainer main strap (double yellow mark).
SHORT — Fully shorten the straps by positioning the adjustment tabs at the top
of the Suspension Trainer main strap (one embroidered mark).
OVER SHORTENED — From the fully shortened position depress the cam
buckles and pull up on the outside strap between the cam buckle up to the
locking loop.
Always make sure the straps are not twisted before adjusting. This will avoid
having a twisted strap pull through the D-Ring.
Getting started
Before any physical activity, it is necessary to warm up suf iciently. A warm-
up serves as an adaptation of the whole body to a physical strain and
strenuous performance.
The point is to produce heat in the body and muscles. This phase is a
necessary part of every training session. Better lexibility and mobility of the
body can help lower the risk of injury.
The dynamic stretching trend today is an attempt to perform all exercises in

movement, instead of mere static stretching.
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30-minute TRX Total Body Workout
First Round
TRX LOW ROW 10 reps 15 sec rest
•
•
• Adjustment: Short TRX
• Exercise Bene its: Strengthens back and arms in their strongest
pulling position
• Exercise Technique: Start in a deep body angle and initiate the pull
with back, not arm
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TRX CHEST PRESS 10 reps 15 sec rest
• Adjustment: Long TRX

• Exercise Bene its: Strengthens chest, triceps, shoulders and core
• Exercise Technique: Keep hands high enough to prevent the straps
from rubbing against arms during the exercise
f

TRX BICEPS CURL 10 reps 15 sec rest
• Adjustment: Mid Length TRX

• Exercise Bene its: Strengthens biceps, forearms and postural muscles
• Exercise Technique: Keep elbows raised so they are in line with
shoulders
TRX TRICEPS PRESS 10 reps 15 sec rest

• Exercise Bene its: Strengthens triceps and requires total body
stability
• Exercise Technique: Keep elbows shoulder width apart and point
them straight ahead
TRX POWER PULL 5 reps each side 1 minute rest

• Exercise Bene its: Strengthens triceps and requires total body
stability
• Exercise Technique: Keep elbows shoulder width apart and point
them straight ahead
repeat round
Second round
TRX SPRINTER START 5 reps each side 15 sec rest
TRX HAMSTRING CURL 10 reps 15 sec rest
TRX LUNGE 5 reps each side 15 sec rest

TRX HIP PRESS 10 reps 15 sec rest

TRX CROSSING BALANCE LUNGE 5 reps each side 1 minute rest
repeat round
Third round
TRX STANDING ROLLOUT 10 reps 15 sec rest
TRX HIP DROP 5 reps each side 15 sec rest
TRX MOUNTAIN CLIMBER 10 reps 15 sec rest

TRX HAMSTRING RUNNER 10 reps 15 sec rest

TRX ATOMIC PUSH-UP 10 opakování 1 minuta odpočinek
repeat round
Conclusion
This training is suitable for both TRX beginners and advanced trainees.
The individual TRX exercises are compiled so that the whole body is worked. It
is a universal TRX training, which you can perform at home, at the gym or
while travelling.
Complete beginners are recommended to take at least 5 lessons with a

professional trainer.

This way, you will learn how to set and mount your TRX safely, breathe
properly and you will familiarize yourself with the effective principles of
the suspension training.
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Author: Lukas Dubina • www.coretrainingtips.com

Get Fit with TRX Discount: Save on

As a No.1 TRX ambassador I have got the perfect TRX

Visit www.trxtraining.com or www.trxtraining.co.uk and use

🎁 How to apply the TRX Training Discount Code

• TRX Suspension Trainers

How To Strengthen The Whole Body

Ready? Let’s go!

How to setup TRX

The dynamic stretching trend today is an attempt to perform all exercises in

30-minute TRX Total Body Workout

TRX CHEST PRESS 10 reps 15 sec rest

• Adjustment: Long TRX

TRX BICEPS CURL 10 reps 15 sec rest

• Adjustment: Mid Length TRX

TRX TRICEPS PRESS 10 reps 15 sec rest

• Adjustment: Mid Length TRX

TRX POWER PULL 5 reps each side 1 minute rest

• Adjustment: Mid Length TRX

TRX SPRINTER START 5 reps each side 15 sec rest

TRX HAMSTRING CURL 10 reps 15 sec rest

TRX LUNGE 5 reps each side 15 sec rest

TRX HIP PRESS 10 reps 15 sec rest

TRX CROSSING BALANCE LUNGE 5 reps each side 1 minute rest

TRX HIP DROP 5 reps each side 15 sec rest

TRX MOUNTAIN CLIMBER 10 reps 15 sec rest

TRX HAMSTRING RUNNER 10 reps 15 sec rest

TRX ATOMIC PUSH-UP 10 opakování 1 minuta odpočinek

Complete beginners are recommended to take at least 5 lessons with a

Find more workouts on:

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