Session Focus

  • Upper Body 70% 70%
  • Lower Body 20% 20%
  • Core 40% 40%

The ultimate all round TRX workout for building swim strength and stability!

Choose your level

Not sure which to choose? Check out our Training Plan section

Level 1 (48 minutes)

3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 48 minutes total)

Level 2 (52 minutes)

3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 52 minutes total)

Level 3 (60 minutes)

3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises

(Takes around 60 minutes total)

Get Started…

1. Chest Press

• Lean forwards in a ‘press up position’

• Start with hands by your shoulders

• Push until fully extended

2. Standing Row

• Lean back facing the anchor point

• Start with hands out in front

• Pull yourself up and forwards

3. Bicep Curl

• Lean back facing the anchor point

• Start with hands out in front 

• Pull yours hands up to your collarbone 

4. Tricep Press

• Lean forwards with arms extended above head

• Bend at the elbow and lower yourself

• Extend back to straight arms above head

5. Shoulder Lift

• Lean backwards with arms straight in front

• Keep arms straight and lift up above head

• Lower back to original position

6. Lat Press Down

• Lean forwards with arms straight in front

• Lower yourself forwards by bring arms above head (keep them straight!)

• Push back to original position

7. Chest Fly

• Lean forwards with arms straight in front (palms facing)

• Lower yourself forwards into a cross position (keep arms straight)

• Push back to original position (be careful not to go too far down!)

8. Press Up

• Regular press up position but with tops of your feet in the TRX loops

• Lower yourself up and down like a regular press up

• Focus on using core to keep your balance during the press up

9. Knee Tucks

• Start in a press up position with tops of your feet in the TRX loops

• Bring knee up to chest

• Return to original position and repeat!

10. Press Up Tuck Combo

• Start in a press up position with tops of your feet in the TRX loops

• Perform a single press up and then a single tuck

• Repeat!

11. Plank

• Regular plank position with tops of your feet in the TRX loops

• Keep bum down and nice level body position

• Aim to keep stable!

12. Pike

• Start in a press up position with tops of your feet in the TRX loops

• Keeping legs straight raise your bum up into a pike position

• Lower down to original position and repeat!

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