TRX Workout : 15-Minute Ab Circuit

It may not be beach season, but that doesn’t mean we shouldn’t be working our abs!

Your abs are called your “core” for a reason: everything begins here. By increasing our ab strength (even if we can’t see our abs), we can get stronger in every other weightlifting movement, have more stability, and even prevent lower back injury.

The abs are a smaller muscle, so we don’t need to spend an hour pounding them. If we focus, we can get a quality ab workout using one of the greatest tools in the gym, the TRX! Try this 15-minute circuit on for size!

Warm up

Set a timer next to you and take a one minute break between each set. Make sure to immediately start the timer, we only have 15 minutes people!

3 x 30 seconds TRX Reverse crunches (total time 3.5 minutes)


Try to pull in one leg at a time and keep your hips high.

Break for 1-minute 

Ab Circuit

For this circuit, exercise for 50 seconds and then you have 10 seconds to transition into the next exercise. The total time for this circuit is 9 minutes.

TRX Pendulum


Keep your core engaged, hips level with your shoulders, and swing your legs side to side in a controlled motion.

Ball Slams

Raise a medicine ball above your head, and SLAM it down as hard as you can! Try to catch it on the bounce!

Bicycle crunches


Superman’s on Stomach


Don’t be afraid to stick out your stomach against the ground. Also, squeeze your glutes as you raise your legs for a better workout.

TRX Pronated Hand walk


Keep your hips level with your shoulders, arms locked, and walk as far as you can away from the TRX anchor, and then backwards. Push through the pain! You get a break after this!

1-minute Rest and then repeat the circuit

Cool Down

Your cool down is a yoga progression to stretch your abs and keep your core engaged. You will begin with a downward dog, to chaturanga pose, and then an upward dog.  Work through it slowly, and the repeat it 3 more times.


This will conclude your 15 minute ab workout!!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.