Upper Body Blast TRX Routine – 30 minutes – Sandie

Work on your upper body strength with this 30 minute upper body blast TRX routine!

upper body blast TRX routine

Hey guys! TRX Thursday is here!

This week I’m sporting some TRX gear I got from the TRX store online. LOVE that stuff!

upper body blast TRX routine

That’s after this Monday’s cycling class I taught and that T was super comfortable to wear for that!

Anyway, on to the workout here.

Last week I decided to switch things up on my Wednesday morning TRX class. Usually the Thursday class are my favorite “subjects” to experiment with because the class is longer and with fewer attendees so I can focus on cueing and giving individual assistance with the new stuff I’m trying.

Wednesday morning is a short class where people mean business. They’re my tough crowd.

They do 6:00 AM Cross Fit, then run, then come to my 6:45 AM TRX class. Crazy I know! (looking at ya, Liz 🙂 ) So if I need to introduce something new, I usually run it by my Thursday people first. This time though I thought 45 minutes of the upper body TRX routine would be a little too much so I went all experimental on my 30 minute class on Wednesday.

As you’ve probably figured out by now, this routine focuses on the upper body.

Upper Body Blast TRX Routine – Sandie – 30 Minutes

The usual warm up part was switched up a little this time to focus mostly on the upper body more than anything else. It is 6:30 long with a 30 second break at the end to get ready for the main part of the work out.

Speaking of which – it is a body blast format so there are 4 rounds. Let’s focus on Round 1 and Round 3 here for a second. These 2 include a series of rows (Low for Round 1 and Mid for Round 3). Start by telling your class that you will be doing 3 sets of these in the round. Before each set, remind your participants to not move their feet when they’re done, then when you tell them to do so – take a step forward towards the anchor point for the next set.

The reason I give them a fair warning in advance is that some students might start at a very challenging angle. If they know what’s coming it gives them a chance to adjust their angle in the beginning to progress in this round.

As for new (for me) elements: this upper body blast TRX routine uses TRX Hip Throw exercise (starts at 1:20 in the video below):

Arm strength? Yes! Extra core benefit? Absolutely!

Cool down is the usual set of exercises to stretch and relax those muscles you just worked!

So, my Wednesday tough crown really enjoyed this workout and thought it was pretty tough!

Here you go, guys – download FREE .pdf for this upper body blast TRX routine: Upper Body Blast TRX Routine – 30 min – Sandie.

Like this format but feel like switching up the exercises a little? Click here to get the Body Blast class format template and build your own TRX workout plan.

So there you have it – ready to teach your class or do this TRX workout yourself.

Hope you enjoy it either way!



Please note that while I make every effort to capture and present these TRX class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching a TRX class.

No statement is made to the suitability or otherwise of the TRX class profiles presented on this blog. Please, consult your physician before starting an exercise program.

TRX workouts posted on this blog should not be performed without supervision of a TRX instructor who successfully completed a TRX Suspension Training Course.

The TRX class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these TRX class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.


  1. everytime you post these TRX workouts I remember that I have one down in my basement and I should go use it!
    Deborah @ Confessions of a Mother Runner recently posted…Reston Sprint Tri Recap & What’s next?My Profile

  2. Ha! Glad my craziness has been noted 🙂 Have to say I loved this workout and we would glad to be your test subjects any time!

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