25 Minute TRX Sculpt Workout

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your TRX sculpt workout. In this workout, we will use your suspension trainer to work your entire body for strength, cardio and mobility. We will have sweat rounds, shred rounds, and sculpt rounds so you get cardio strength and you get that good burn. Of course, I'm going to give you lots of options, so work to your level. All you need for this workout is your suspension trainer and a mat. Are you ready? Let's do it. Let's start by facing your anchor point, elbows at your side. Straps are nice and tight. We're going to take the feet wide. I want you to sit low and reach it up. This is a short workout, so we're going to keep this warm up pretty short. We're just getting some mobility work to get the muscles engaged and prepared and prepped and ready to go. And also getting the heart rate up so the muscles are warm and that body temperature is up. Let's take it side to side. I just want you to shift your weight first. Little side lunge. Reach those hands forward to stretch long. Bring it back up and if you want, you can step into it. Step and reach. So this is TRX sculpt. You may have seen some of my other kettlebell, dumbbell, body weight, live sculpt workouts. It's going to be a similar format. Let's take it here. Arms out in front. I just want you to reach right through. Reach. You can start with that if you want. Take it all the way through, get that mobility. So here is how it works. We are going to start with what we call a sweat move. So it'll be more of a compound move to get the heart rate up. Go ahead, shake that out. Flip yourself away from your anchor point and step it forward. Right here. Lean away from it. Big circle in the arms, open up the chest. Mobility again through those legs and arms. Starting with our sweat move for 40 seconds to get the heart pumping. Then we've got a shred move, usually followed by a shred move. One or two, sometimes right side, left side. Let's hold it here for just a second. Shred move, 40 seconds, or if it's right and left, 20 seconds. Then we get a little sculpting, which may involve something a little bit of a burner, maybe a hold, maybe a pulse. And then we'll tie it all together with cardio mobility. Go ahead and shake it out. Turn away from me. We're gonna keep it short. So starting our very first sweat move, you're gonna go deep squat. Pull yourself up to a wide row. It's a twofer, so let's get it done. Here we go. So squat and row. I really want you to think sort of half and half. So halfway up, use your legs. Other half, use your arms to pull yourself up. I know it's a little tricky, but I want you to get a little lower in the squat and a little more forward on that row. So legs are working to about here. Then pull with those arms. It's a little tricky because one is usually more suspended and one is usually more balanced, but that's okay. This is our sweat move. Hardest pumping. 10 seconds to go. Then we're gonna isolate them. You're gonna feel it and breathe. Last one. Here we go. Shake it out. Now we're going to isolate that row and our squat. So squat, we're gonna go one side. I want you to take it down and bring it up. 20 seconds is all we need, so make it good. Core is engaged. If you need the toe or the heel for a little extra balance, go for it. Otherwise, here we go. 20 seconds. Get low, drive up through the heel. Sit like your regular squat, like you're sitting in a chair. Or lower again. If you need that heel or that toe, just keep the right leg or that stationary leg doing the work. If you can get low, get low. You need to stay a little higher, stay higher. Let's get one more. Switch it here. Same thing. Other side, low. Drive it up. What I'm not doing is letting my head and neck round, right? Keeping that chest open, standing up nice and tall. Driving through that heel to get those glutes working. Yes, you can. One more. I know. Total strength for shred. There we go. Same thing. We got shred for upper body. Let's just do a regular row. 40 seconds and release. We're going to turn our wrist in between from that neutral grift grip to down. Watch me one time. Nice and tight. Bring it up and drop it down. Join me. Three, two, one. Squeeze in those shoulder blades, then let it drop. If this feels too easy for you, you need to walk those feet forward. Pull the elbows behind, shoulder blades in. If it feels too tough, walk them back. Still too tough. You can put one foot forward, give yourself a little extra, but pull those shoulder blades and I want you to think of it. Pull and down. Just like a bent over row or a seated row. Shoulder blades and using your back muscles for that lift. Let's get it done. 5, 4, 3, 2, 1. Stretch it back. All right, team, so here's what we got. A little sculpt for our lower body. We're gonna do a one legged squat pulse. If that's too much, you're gonna. You just keep it two legged if you can. We're gonna drop a low, we're gonna pulse for 20. So go ahead, take that leg out, sit low. Here we go. Pulse. I want you to think about pulsing towards the ground into the heel. If you need to touch that heel down and just pulse from here, that's okay. But again, don't round in that back. Chest up. You can also just be here. That works better. I know it's burning. 5, 4, 3, 2, all the way up. Switch it here. Take it down. Try to pulse down lower than your knees. So not here, right, that's going into the front of the knee. But get down there again. You can have that heel down if you want and pulse into that stationary leg. Yes, you can. 5, 4, 3, 2. Ha. Boom. All right, now we got our shred for our row. Instead of pulsing, here's what we got. We got one wide, we got one close. Turn those palms up. We got one supinated. Wide, close, supinated. Three way row for 40 seconds. Start with your wife. Here we go. Wide, Slowly back, regular. Palms up. Supinated. Turn it back. Shoulder blades in again. If it's too easy, walk those feet forward to talk. Walk them back. And think of them as all separate. Squeeze slow. Shoulder blades in, elbows in, then here, then back. So, yes, you're rotating in the wrists and the shoulders. We want that for mobility. Let's keep it moving. Less than 10 seconds to go. Back muscles, biceps, shoulders, everything's working. Yes? Stretch it out. Yes, team. All right, so now cardio mobility to get that heart rate up. Still work those legs and those arms, but get mobility and stretch. Side lunge, big reach forward. You can step into it, you can shuffle it if you want that cardio. But we got a breather coming. Here we go, 40 seconds, cardio mobility. But it's a complementary cardio mobility, right? So we really get stretch in those hips and legs. Stretch in our back and shoulders and shift your weight side to side, right? All the way through here to here. If you need a little less, if you need more of that mobility, get a stretch. Hold it a little bit longer, lengthen through your back. You want a little more cardio. Don't forget your mobility. Don't forget your stretch. But you can shuffle, you can pick up your weight. You got 5, 4, 3, 2, 1 circuit one. Done. Grab a sip of water. I told you it was gonna go by quick. So that's what it looks like. Team, I want you to shake it out. Keep those feet moving if you can. If you want to jog it out, grab some water. Our second circuit is gonna look very similar. Go ahead and tap it out. Right here. We're gonna start facing our anchor point. Watch me. Right here, we've got our Superman, where we reach behind and we take off. We're gonna add a tricep push if you want. So that is your sweat round. Then we will have our forward lunges. All on one side for 20, all on on the other side for 20. And then just a regular chest press for our shred. Then we're gonna take it facing our anchor point. We'll do a little crossover pulse for our sculpt, and we'll do some letter pulls, Y and T for our sculpt. All right, we will get it done. So this one will be a little bit back and forth. Start facing away from your anchor point. You can adjust those straps if needed. Needed. But we're gonna start Superman. Watch me here. Swing it back around. Power it off. Triceps right here. Your triceps. Elbows stay in. If you need one foot forward, you can do that too. But big round, sit back in that squat. Here we go. Superman, Reach around. Power it up. Triceps right here. Sit low. And back power. There's your core. Here's your arms. So full body move. We get lower body. Push off. There's your core and then triceps working at the top. If you want, you can add a little jump. That'll also put you a little more forward. Jump forward and back so you can get low on the superman. And then you can maybe go a little bit further on those triceps. I know that's always better for me. Down, up. Sweat round. Yes. Reach behind. Up. Relax. Take it forward right here. All right, team, so this is gonna feel a little bit like mobility, but we're gonna take it here. We're gonna push off. Push back this for 20 seconds. So I want that front leg doing the work. Then we're gonna switch it. We're gonna keep those arms up to get that stretch. Make it a little more challenging. Here we go. Drop it down. Push. Push off. Push off the front heel. I know it's tempting to push from the back, but I want you to push from the front if you need to. Just keep it low right here. You can keep it stationary if you feel Your legs a little bit more that way. Breathe. Three, two, one. Switch your legs. It's a little bit of a calf stretch in the back, right? And tap, swap. Sink deep into that lunge. Doesn't matter if that knee gets forward. We want that mobility. Actually. How many people's arms are burning? Mine are. Right? It's a little trick. We got you here. Remember, if you need to stay low. 3, 2, 1. Relax those arms. Relax your legs. All right, so switching gears. I know we did. Triceps. Now let's get a chest press. So arms out in front. I want you to think of it like your push up. Bringing it here. So just like a push up or a chest press. A little bit of that 45 degrees, and then power off. Let's get it done. Here we go. Core engaged. And push. What I'm not doing is letting just my upper body go. Your whole body is going. If it's too easy, walk your feet back. Increase that angle. Too tough. Walk it forward. You're gonna feel those triceps because they worked hard on that first exercise, and then they had to hold straight up on our second lower body. Right? So here, triceps, chest, shoulders, they're all working together. But also, don't forget about that core. Pull with your core muscles nice and tight in that lower body and core. Three, two, one. Stretch it out. All right, team, now we're gonna face our anchor point again. So here's what we got. We got 20 seconds of our sculpt, so we're gonna cross it over in that curtsy, curtsy center, curtsy center. If you can keep that back foot off the ground. If you need to, you can tap it. Here we go. Same side. Cross over and back. Look up at that anchor point. Use the straps for balance, but you're getting low. Looks like this. Cross and back into that hip. Inner outer. If you need to tap that toe down. If you can keep it off the ground. I can't without the straps, but go for it. Switch your sides. Here we go. Cross over and back. Stay low the entire time. This is the equivalent of that little squat pulse we did in round one. Right cross and back. Yes, you can. I know. Little burn. Keep those eyes up. Keep the chest open. Shoulders pull back. One more burn. All right, team, so a little sculpt. We got 40 seconds. We're going y slowly, and then t. All right, you may have to pull through this way, but working our back and shoulders. One more set of pull. Let's get it done. Here we go. So you're reaching up in the Y. Slowly release out in the T. Slowly release so you're up. Hold it here and then resist it. On your way down, pull with your back and shoulders again. It's okay to pull through here. That is normal. It's very hard to go all the way up because you're pulling all of your body weight. I tend to try to overdo the pull a little bit, especially on trx, because everything in life pulls us forward, Right? So we want those rows. We want. We want those letters. Here we go. Keep it moving. Why? Slowly down T. I told you. This is kind of a crazy round. It doesn't quite follow. Last one. Big stretch. All right, team, flip yourself back in front of that anchor point. Here's your cardio mobility. Forward lunge. Big stretch, Take it here. Big stretch. Take it here. You got 4:40 seconds, then we're taking it down to the mat. Here we go. Stretch and reach. Take it. Stretch and reach. Right through here. Really think mobility. If you want more cardio, you can pick up your pace, but I really want that stretch through your arms and that stretch through the hip flexors. Obviously, you're getting strength too, but let's get that mobility before we take it down right here. This workout is moving fast. I combined. I had three circuits up top, but I combined two thinking we would need it, but maybe we will. We'll take it down. 3, 2, 1. Big stretch right here. Lean away. Ah. Everybody grab a sip of water. We're going to take it down to your mat. So quick sip. I'm gonna adjust my airflow right through here so it's pointing down at me on the mat. All right? So to go down to the mat where we want these straps, we want them to be down where those handles are right around your knees, and your cradles are about mid calf. Right? Right. So if you're standing right beneath your anchor point, that's where they are. Can be a little bit higher, a little bit lower. Depends on what you need for you. Once you're there, join me down here. We are going to flip up. Watch me. Those cradles like dirty socks. Ew. Roll back, stick your toes in, and cross it over. If you have another way that you get in, that's okay, too, but if you can. Oh, that's gonna take my straps. All right. Whatever you need to do to get in, here we go. I know that's relatable to everybody, right? This is why we need a trainer to put our feet in. Okay. So whatever you need to do, we're going to start with our compound move. Good news. Everything here is 20 seconds. Because it is challenging, we're gonna take it all the way down. I want that Superman for your back. And then you're gonna come up either from the knees or the toes. Mountain climber for two. All the way down. Superman all the way up. Mountain climber for two. So whatever you need to do to get into it, if you want to just stay on your knees and do that push up, that works too. And come up in the plank for the mountain climber. Figure out where you need to be. Let's get up in that high plank in 3, 2, 1. 20 seconds. So all the way down, lift it up. All the way up. Right through here. All the way down. Lift it up all the way. Yes, you can. So this is just our starter sweat move. Then we'll do some isolations for our core. Last one. All the way. Relax it down. Stay right here with me. We're gonna take it 20 seconds. We're gonna hold it up in that high plank. And if you can knee cross, if at any point you need to take it your feet out of the straps and just do a knee cross from the mat. Go for it. Or bird dog from the mat. Here we go. Zip up that core, find that good high plank to start. In three, two. Cross it. Here we go. One and then the other. Stay lifted. So I really want you to think about tucking the pelvis. Remember, it's only 20 seconds. You can do anything for 20 seconds because you are strong and you are here. Yes, you can. 3, 2, 1. Stretch it back, huh? Remember when I made I move my air and then I can't even feel it. All right, let's take it down. Now. We're gonna take it to a push up. So we have that push up Superman. So you have options. You can take it here, lift from the knees, or you can do it all the way up on the toes. Remember, it's only 20, but you can do it. No Mountain climber. Here we go in three, two, one. Push up, Superman. All the way up. Or push up, Superman. And up. What you got, team? We're halfway there. 5, 4, 3, 2, and 1. Yes, I know, right? All right, let's stay here. That was our shred. Let's get a little sculpt. So we're gonna hold it on our elbows and we're gonna get a little pike up and down. Nice and slow. So start on those knees again. If you need to take your feet out of the straps. Let's get it done in 3, 2, 1. Take it up and down. Yes. Breathe. Nice and slow. Slow little lift. Sculpt that core. Tuck that pelvis. Last one. Relax it down. All right, last thing. From here, we got a mobility move. All right, we're all the way up. Watch me. We're going out. In and around, then in, out and around. It's only 20 seconds. I want you to think of it like a little frogger, like a breaststroke. So we get mobility through the hips. We get lots of strength, we get lots of shred and sculpt. Let's get it done. 5, 4, 3, 2, 1. Bring them in. Out and around. Out. In and around. In, out and around. Out. In. Yes, you can. Boom. Yes. Stretch it back. All right, team, let's finish on our back. If you need a little hip flexor or inner outer thigh stretch, take it here. We're gonna get a few little hamstring bridges and some core on our back, and then we'll be done with the team. All right, so you're here. This time, Put two fingers in your cradles. Roll it back. Right here. Heels are in. Give yourself a little stretch break if you need it. Or if you're just glutton for punishment, you can keep doing some planks. All right, team, watch me here. We got our two for our sweat round. We're going to bring it in with the bridge. Roll it up, take it out. It's a hip drive and then a roll up. Your roll up can be all the way up or just a crunch. Let's get it done. Here we go. In. Lift for the hamstrings and glutes, then roll it up strong in your core. Here we go. In. Oh, guess What? We're going 40 on this one. Because it's nice and slow and controlled. You can do it. Up. Shh. And up. Yes. Boom. All the way. Remember, you can just do a crunch, too. That works. Can you get one more? All the way through and up? Yes. Or more? Yes. Stretch it out. Right, Right through here. All right, let's finish it out. We got 20 seconds of just a hip lift, 20 seconds of a roll up, twist, and then we'll see where we are. All right, so bring that core in tight. Last push for hamstrings and booty. You got it. Up and down. Here we go. Up and down. Yes. Shred it. Squeeze. Nice and tight. I know it's burning. If you need that little breather, take them out. Bring it back in. Lift and lower. Back of the legs, glutes. 3, 2, 1. All right, team, so we're going back. Get that stretch there. This time we're gonna come up slowly down. You can also just do a crunch, but let's get it done. 20 seconds. In three, two, one. Here we go. Bring it up and down. Yes, you can. Up. There we go. We got five, four, three, two, one. Shake it out. Little stretch. Yes. Team, how we doing? I think we got time for one more. We're gonna call this our mobility and our shred. We're just gonna take it on the floor. I want that T rotation plank. If you want to do a little hip dip, you can T rotation plank. You got 20 seconds. Here we go. Right through here. This is our cardio mobility. This is our sculpt. This is our bonus move. All in one, right? Bring it all the way through. 5, 4, 3, 2, 1. Yes. If you want a little extra boom, stretch it back. Team. Yes. You did it. Oh. Sit into that child's pose. Big stretch. Roll through that cat cow on all fours. Then we get a couple quick stretches using our suspension trainer. You did a team. That was not easy, especially down on the mat. Bring those feet in. Pedal right through here. Ha. Slowly roll it up. Ah, yes. Team, grab your straps. I want you to take it like we did in that mobility. Right through here. Walk it forward, lean away from it. It is so hot in here today. Then take those hands up, lean away from it here. Make sure you leave me a comment. Let me know how you're feeling. Were you challenged? Are you sweating like me? Are you energized? Go ahead and grab your straps facing them. Give yourself a little bit here. Make sure you get a little more stretching in your own. This suspension trainer is great for that. So join them here. And, of course, check out all the links in the description below. Let's get a little fingertips, head drop. Stretch all the way down through here. Join us in the Body Fit Athletic Club if you're looking for some more support. Accountability, nutrition. Nutrition help. If you're looking to take it to the next level or you really want to shift that mindset to moving and eating in a way that is good for you. Join us in the athletic club. Of course, make sure you get on my mailing list so you can get your free weekly and monthly workout calendars with links. You get the links early. And of course, if you're looking for the TRX or any other equipment, check out the links in the description below. Or check out my bodyfit by Amy on my website. Reach it back right through here. Thank you. So much for being here today. Grab some water. Make sure you get a little more of a stretch. Let's get one big, deep breath in. And out. You did it. That was your TRX sculpt workout. Great job, everybody.