Workout of the week: 25-min TRX upper body workout

PHILIP IRGANG

Personal Trainer at EVO Luzern

Philip’s expertise in sports therapy and athletic training, will help you improve your performance in sports and everyday life. He will help you (re)gain a pain-free, fully functional body through movements and exercises specifically tailored to your unique needs. Philip is a highly experienced personal trainer with over 7200 conducted sessions.

Follow him on Instagram: @derbewegungsberater.ch

Book a PT session: [email protected]

25-MIN TRX UPPER BODY WORKOUT

ALL LEVELS / TRX upper body workout / 25 minutes

Equipment: TRX

It can be one of the most intimidating tools in a gym. However, once you get a hold of it, the TRX can help you improve your fitness level. TRX stands for Total-body Resistance eXercise, and it’s a functional fitness dream — pretty much any functional move you can do without a TRX can be made more challenging using it. 

Philip Irgang, our personal trainer from EVO Lucerne, designed a TRX workout that targets mostly your upper body. However, due to the unstable nature of this fitness tool, it will work more than that.

This TRX upper body workout consists of 5 exercises. Each should be performed for 90 seconds. Since these are low-impact exercises, rest when you feel like it, but aim for little to no rest during the 3 rounds. It should take you around 25 minutes to complete it.

1. TRX Row
2. TRX Fly Reverse
3. TRX A-Fly Reverse
4. TRX Triceps Press
5. TRX Biceps Curls

When you’re ready, let’s do this!

WORKOUT SETUP

• 5 exercises
• 3 rounds
• 90 seconds each exercise
• Duration: 25 minutes
• Equipment: TRX

WORKING OUT FROM HOME? NO PROBLEM.

TRX is a portable tool that allows you to exercise anywhere. In case you don’t own one, you can try to mimic the moves with a resistance band. We must warn you however that the experience will be totally different.

WORKOUT EXERCISE LIST

3 rounds

1 – TRX ROW

90 seconds

• Firmly grab the TRX handles with both hands and lean back until the straps are tense and the body is at an oblique angle to the ground.
• Arms should be stretched, and the body should be planking with the knees slightly bent.
• With your palms facing inwards, begin pulling, allowing the body to move up towards the handles. 
• In a controlled descent, reduce the muscle tension of the arms and stretch them once again until you find the original position.
• Strive to maintain the core as stable as possible, using shoulder blades and spine for this effect.

2 – TRX FLY REVERSE

90 seconds

• Hold onto the TRX handles and walk your feet in front of you.
• Lean back until your torso is at a 45-degree angle.
• Then, start with your arms straight out in front of you. This is your starting position.
• Proceed to squeeze your back as you open your arms wide, keeping your elbows slightly bent.
• Return slowly to the starting position.
• Make sure to keep your torso in one straight line, like a tilted plank, throughout the whole exercise.

3 – TRX A-FLY REVERSE

90 seconds

• Hold onto the straps and walk your feet in front of you.
• Lean back and start with your arms straight out in front of you. This is, once again, your starting position.
• Squeeze your back, engage your core, keeping your arms alongside, forming an “A-shape”.
• Return slowly to the starting position.
• Keep your torso upright throughout the whole exercise.

4 – TRX TRICEPS PRESS

90 seconds

• With the straps at a height just below your chest, grab the handles with your palms facing downwards.
• Make sure you keep your body in a straight line as you lean forward.
• Hands should be directly over your shoulder, and your core should be tight.
• Then extend your arms out until they are in a straight line as you return to the starting position.
• Repeat.

5 – TRX BICEPS CURLS

90 seconds

• With the cables hanging down at chest level, grab the handles with the palms facing upwards.
• Walk your feet forward and slightly lean back your body, placing tension on the TRX cables.
• Keep your core tight, arms straight and at chest level. This is your starting position.
• Slowly pull yourself up, curling your arms in a controlled movement. Your elbows should be at shoulder level.
• Descend back to the starting position.
• Repeat.

A simple and effective TRX upper body workout. Find other training sessions below:

• 30-min compound workout for strength
• 20-min full-body bodyweight workout
• 30-min full-body strength workout
• 10-min push-pull AMRAP workout
• Full-body workout for time
• 30-min full-body Halloween workout
• 15-min abs and core workout
• 30-min 100 reps strength workout
• 10-min core and stability workout
• 15-min functional strength workout
• 10-min cardio challenge
• 15-min core and shoulders workout
• 35-min full-body strength workout
• 30-min no equipment full-body workout