26-Minute TRX Supersets Workout

Hey everybody, I'm Amy from Body Fit by Amy. And this is your TRX Supersets workout. So this is a total body workout where we will get strength and Cardio using our TRX suspension trainer. And we will be alternating between two exercises in a super set. So just two exercises back and forth. We'll go 30 seconds each, a little bit of rest in between. All you need for this workout is your trx. Are you ready? Let's do it. Go ahead and get set up right here. We're gonna start with a warm up. So I want you to sit low in that deep squat and reach those arms around. Really try to drive those hips back and low right through here. So squat and big reach around. So I've got my straps up just a bit, probably that mid level almost. I don't do a ton of switching of my straps in between because I have a really low ceiling. Certainly switch as you need to. Let's hold this squat at the bottom and just open up those hips. Little gorilla walk, get everything opening up and then bring it up right here. We're gonna do a hinge. So drive those arms forward and bring it here. Drive the hips to the back, reach it forward. Our very first superset, we're going to be going between a squat and a hinge. So we wanted to start with those motions. Let's hold this one out right here. Press your hands down into the straps and just kind of take those shoulders side to side, lift up those feet, little petal, whatever you feel most comfortable with. And then let's bring it up right here. Arms go out, side lunge. Getting that lengthening through the upper body, right through here. Stretching on the inside of the legs, opening up the hips. And then let's face away from our anchor point. So we're going to turn around, we're going to take those arms out in front, big step forward forward lunge and circle of those arms. Little lean. So we open up the chest and drive out of that front heel. Almost done here. We're going to keep the warm up pretty short because we're going to keep this workout short. But we're gonna get into it right about now. Go ahead and shake everything out. All right, so we are going to start with 30 seconds of a one legged squat followed by 30 seconds of a hinge. One leg for both. I want you to watch me right here. Your one legged squat, if you can. You're gonna have that knee up. If you need to put the toe or the heel down, that works too. But the Right leg is doing the work. You're gonna sit like you're sitting in a chair. Drive it up for 30 seconds. Feeling really ambitious. Get low in that pistol squat. Then we take it to that hinge so you're driving it forward. If you can extend that leg to the back, push through that heel to come up so you've got that core engaged. If that feels like too much balance, keep one foot back and just hinge it forward here. The key is a nice flat back, not rounding here, and then hinge instead of squat, right? You're going to feel the difference in your hamstring. You'll get a nice good stretch and then we'll work hamstrings and glutes. All right, so we got right side, 30 seconds, right side, 30 seconds, left side. And then our last round, we'll mix it up a little bit. Let's do it right. Squat, sit low, drive it up right here. Take it down and up, down and up and through. 30 seconds is all we need. So it is not very long. I want you to push hard right here. 10 to go. Again, if you need that heel down or that toe down, just still get that good squat motion. You can also take it two legs. So it is up to you. Shake it out right here. Now we're switching gears into that hinge. So right leg stays forward, left leg is either coming up. Slight bend in both legs, or you keep it down in that kickstand. Zip up that core. You're gonna roll Those arms out. 3, 2, 1. Hinge it for 30. Bring it up right here. Yes, you can breathe. And here and up. Driving through. Yes, you can feel that back of that leg working. Very controlled. Lots of balance for your core as well. Get that nice good stretch. All right, we're jumping in with that other side. Continuing with the superset 30 second squat. 30 seconds of a hinge. We get a quick 10 or 15 in between. Core engaged. Elbows by your side. Other leg up. Here we go. Drop it down, Bring it up, drop it down. Bring it up. Right through here. All the way into that heel. Keep that chest open, shoulders pulled back. Yes, you can. All the way. Last one, relax. All right, so now we're gonna take it to that hinge with the left leg. We're gonna take it forward again. Take try to keep those hips from turning or shoulders from turning. Keeping it square, pushing into that heel. Shoulders back, core engage into that left foot. 30 seconds. As soon as I said that. So you gotta really use the core and push down into those handles. That's really gonna increase that core and upper body stretch, but also help you stay stable. So slow and controlled. I love this move because we do really feel the stretch, but we feel the burn. Yes. Breathe into it right here. And relax. All right, team, so this time we're gonna take it two legs. With your squat, you can just go regular here, or if you're feeling fancy, you can take it to a little jump if you want that. And then we're gonna alternate our hinge. Let's take it here. Squat it down. Bring it up. Squat. So two legs. If you need to get even lower, breathe right through here. Drive it up if you want. Power it up. The nice thing about doing a squat jump, you can also just get power up under your toes. You get a little squat jump, you can get a little higher and a little lower. Shake it out. All right, so we're gonna alternate our hinge. It looks like this. Take it here. Balance. Switch your legs. So you gotta really think side to side. Last 30 seconds. Heart rate is up. In 3, 2, 1. Right here. Bring it up. After this, we'll get a quick breather. We'll go into our next round. Take it here. Ha. Yes. Through that front leg. You got this. Five seconds. Four, three, two, and one. Catch your breath, team. Shake it out. Quick sip. We're gonna go into that next round. We're gonna stay facing our anchor point. Watch me. We're getting that row. So similar to that bent over row, I'm going to give you some options on your second and third round. If you want to mix up your grip where your placement is. But if you want to keep it regular row, take it right here. Bring it up and in, down and out. Right here. Just like that. Then we're going to take it with an alternating lunge. So if you can, I want you to keep that back leg off the ground. Second time and third time through, I'll give you some options. So starting with that row, walk those feet forward. Core engage. Here we go. Elbows up. So now we're getting into more of those suspended moves. Our squat and our hinge were more of our balance move, so we get balance and suspension. So if it feels too tough, walk your feet up. Decrease that angle just a bit. If it's too easy, walk those feet down. Squeeze in your shoulder blades. Yes, you can. Last one. Stretch it out. All right, now we go back to balance and looking pretty similar. You can tap that toe down if you need to. Alternating lunge. Or if you want to get more balance in it, drop it down. Bring it up. Keep that foot off the ground. Here we go. Alternate your lunge. You can tap it, but keep the weight in that front leg doing the work, right? Breathe into it. Yes, you can. That's your whole superset is going to be rows and alternating lunges. Again, you can keep it right here if you want to stay consistent. If you want to mix up your angles just a bit, we'll give you some options for that last one. And relax this time. If you want, you can take those palms down and get a wide row. Or just keep it regular. Let's keep it moving. Heart rate should be up. Zip up that core in three, two, one. Here we go. Or wide, right here. Core engaged. Only 30 seconds. What we want to make sure is keeping those straps tight, right? What we don't want is for the straps to get loose at the top, right? We don't want slack, so keep it tight. Breathe in right here. Elbows pull back. But really think about your back doing the work, right? The muscles along your spine creating the pull. And relax. Stretch it back right here. Big stretch. All right, Alternating lunge this time. If you want to take it to a curtsy crossover, you can either tapping it down or keeping your foot off the ground. Eyes looking up. Here we go. And here. Down and up. Breathe just like that. You can keep the foot off the ground. Eyes and chest are open. So we're having to switch from that suspended back to the balance, right? Yes. You got it. Down and up right here. And relax. All right, team, this is it. Last time with your row. We're gonna go supinated grip if you want. It's still a row. We're still pulling those elbows behind. It's not a bicep curl. Back is working. Here we go. So you can go regular last 30. Or you can have palms up. Little extra biceps working on this one. However you can tell, right? We are getting it done right through here. Hup. Squeeze. Yes, you can. Ha. Five seconds. Back and biceps. Last one. Stretch it back. Yes. Team. Breathe. All right, now we're gonna go back to that regular alternating lunge. If you want to get fancy with it, you can jump it. Little switch. Lunge with the jump. Last 30. Here we go. So alternate your lunge. Either tapping it down, keeping that back toe off the ground. Breathe. Or jump it and switch it. Use those straps to give you a little bit of power coming up. And be able to get lower coming down, because you have that balance right. Right through here, Right through here. Yes, you can. Five, four, three, two, and one. Whoo. Quick sip. Ha. Nice job, team. We're gonna switch gears to be facing away from our anchor point. Here is what we've got, team. So we're gonna take it with your basic chest press. So anchor point is behind us. Start with those arms up, and then bring them down about halfway. It's gonna look like your regular push up or chest press, where you've got that angle here, right about a 45 degree angle. Not here, not. Not here. Let yourself lower down, then push back with the upper, pull back with the core. So we're starting here. 3, 2, 1. Take it down, bring it up. I'll show you your second move after this. But think chest press as if you were on your back doing a press with dumbbells or as if you were doing a push up. If it's too much, take one foot forward and breathe. Yes, you can. Right through here. 3, 2, 1. Walk your feet forward. Get a little stretch. All right, now we're taking it, Superman. So watch me. We're gonna walk our feet back. Sit back in the squat. Power up right here. If you want to add triceps at the. At the top, top you can. I'm gonna add them on the second round. Here we go. 30 seconds, Superman. Power it up. So we get a little squat, lower body, and then circle with that upper body. Use your core right here to stop the movement. So everything is in tight, not arching or coming back. Your whole body is taken off. You know why it's called Superman, right? Power from the legs and feel that mobility and strength through the arms. Last one. Stretch it up right here. All right, Back to our chest press. Let's just keep it nice and simple. Elbows come back. Push with your upper, pull with the core. Walk those feet back. If it's too easy, bring them up if it's too much. Here we go. 30 seconds, right here. Yes, you can be aware of this. Our bodies sometimes want to do this right. You want your hips and legs and glutes nice and tight, core nice and tight, so everything travels with you. If you don't have the strength for that, walk your feet forward. Take those hands up. If you feel those straps rubbing, you want to lift up a little higher and relax. All right? This time, if you get to the top of that superman, if you're feeling it, triceps right through here. It's a small little push, but you're getting lots of tries with the chest press. So if you don't want to add it, don't add it. Otherwise, just Superman Here we go. Take it down. Power triceps at the top. If you want little half bend, you don't have to go all the way. Breathe. Yes. Down. Oh, arms. Right. It is a little push through here. So lower yourself down and then extend back as opposed to the chest press, which is lowering your full body. You're just bringing it to here. We got 5, 4, 3, 2, 1. Stretch it out right here. Last one of this supersede goes my fast rest, right? All right, team, so chest press. If you want to bring those elbows in a little bit, you can. Otherwise, just keep that chest press. Last 30 here, bring it out. This time, I want you to really think about your core. When you get to that low point, really think belly button in, right. Somebody is pulling my belly button towards the back, through my back, right? Not letting yourself get to this point and getting stuck, but everything is staying in tight. Your upper body is getting you back there, right? And breathe. Yes, you can. And relax. All right, last time with that superman. If you want to add something a little bit fun, take it back, little baby. Jump forward into your tries, baby, jump back. You don't have to add that, but if you can, you're just going about a foot. You get a little extra cardio. Here we go. Squat it down. Power forward, with or without that jump, with or without the triceps. Here, here, here. Yes. Take it back. Guess what? After this, going to the mat, quick workout right through here. Down, down, up. Three, two, and one. All right, team, catch your breath. Let's take it down on to the mat. All right, so on our way down there, we are going to adjust these straps. So no matter where your ceiling height is to get down on the mat, you want to lift up and pull up. You want the handles to be right about your knees or right below and cradles about mid calf. So, say, about 8 or 10 inches off the ground, right? That's where you want to be, and you want your feet to be right underneath. All right, so watch me here. We're going to start on our back. Go ahead and come on down. If any of this feels like too much with your feet in the straps, it's gonna feel off balance. That's part of it. You can do this on the floor. Watch me. First, you're gonna take your two fingers, put them in the cradles right below, roll back, and you're gonna have your feet right here. So we're gonna start with just a bridge. So we're gonna be here. We're gonna lift up. We're Gonna lift down. It's gonna feel like your feet are not in it, and that is okay. Then we're gonna take it to a roll up with either or a full roll up. We got 30 seconds. Only two times through. Here we go. Lift it up, drop it down. Yes. Core engaged. But we're really getting those hamstrings right. Burning. Let me give you a little trick. If you want to take them out. In between, gets a little extra core, and you get that little stretch. Stretch, break. So that is an option. You can go out, knees rolled in and bridge, or just come up and in and out of the bridge. All right, Stretch it out right here. Give yourself that nice, good stretch. So watch me here. You can either do a half crunch lifting of the shoulders or bring it all the way up. We got 30 seconds. Core engaged. Tilt that pelvis. Three, two, one. Half crunch. Knee. Knees in. Or all the way up. Slowly down. I really want you to take your time. I don't want you to use your back. And really take your time on the way down. Resist with that core. Right, Breathe. Bring it up. 10 seconds. And up. Yes. 3, 2, and 1. Relax it down. All right, we're back to that bridge. So this time, let's go. Straight legs. Bring them in. Lift it up, take it down, take it out. In lift. Down and out. Lots of hamstrings, lots of glutes. Core engaged. Here we go. Straight legs in and up. Down and out. In and up. Down and out. Breathe, breathe. And here. Yes, you can burn. Keep it going. Five seconds. That happens even to me. Three, two, one. Stretch it out. If you need to readjust, put your feet back into the straps. All right, one more time. If we want to add a little variety, you can cross with the half crunch, or you can cross with the roll up. Last 30 on this one. Here we go. You can go straight up. You can go half crunch, or you can cross it with either of those. Right up to the side. Slowly down. Deep core. Slowly down. Oh, my tummy's growling. I'm gonna eat something after this. Yes, you can breathe. 5, 4, 3, 2, 1. Hug those knees and get a little stretch right here. We're gonna stay down here on the mat. We got one more round of core. And again. It's only going to be two rounds. Two super supersets back and forth. All right, so watch me first. Coming into our plank position, you, of course, can do this with your feet out of the straps if you want. Flip those up like you're holding dirty socks. One more time. Here, roll back, toes in. I want you to take it over into that plank position. I might have to switch mine. We're gonna start in that high plank mountain climber. So we're here. In and out, slow and controlled. Then we're going low plank. We're going to drop the hips, come up in the pike. Drop the hips. You can also always. I gotta adjust these guys. You can also always take it with your feet on the mat. And you can also drop to your knees, so you have lots of options. We just want the core working hard for these last two rounds. Give yourself a little stretch. Come up to the knees first. We're coming up on that high plank. Here we go. Knees in. Now, with this mountain climber, I would much rather you think about range of motion than speed. I don't want to see this with them back here. I want to see this also. Think about a little tuck of your pelvis as those knees come in. Right. Little lift, little lift. I'm gonna slide over here in five seconds. It's gonna burn. This one's gonna be a burner, but you can. You can do it. 3, 2, 1. Slowly down. All right, now we're on our elbows. We're gonna drop our hip to the right. Little pike on the way up. Drop your hip to the left again if you need those knees. Drop to the knees. 30 seconds. Let's finish it out. 3, 2, 1. Take it down. Little lift. Take it down. Little lift. Right here. And up. If your feet start to slide out, just readjust. If you can push your shoes into that handle down in the cradle. Little lift. Yes, you can. Ha. Whoever thought to do supersets with planks on the TRX? 3, 2, 1. Stretch it out. Yes, Steve. All right. Last time we've got that. We got Mountain Climber. You can go to the center, you can cross them, whatever you want. Last 30 seconds in the climber. Breathe into it. 3, 2, 1. You can go center. Pull them in, pull them in. Or you can cross it, cross it. Whatever feels best for you. If you feel too unsteady going across, keep them driving to the center again. Remember, think range of motion, not speed. Here we go. Stay lifted. Tight in those legs. Tight in your glutes when you're not moving through them. Right? 5, 4, 3, 2. Relax. Yes. Team, on those elbows. This is it. Drop your hips in a pike. Bring it up. Last 30 seconds of this workout. Take it down. Bring it up slow and controlled. So if you want a little option, you can drop that knee down with the hip Drop that knee down. That'll help you twist into it a little bit more. Also gives you just that quick second to get a break. Fifteen. Down and up. Down and up. Here to here. And breathe. Three, two, one. Relax. Take that foot out. Stretch it back into the child's pose. Yes, team. How do you feel? I don't know about you, but my core is on fire. Bring it up right here. I want you to roll through. Cat. Cow. Yes. Let me know in the comments what you thought of this workout. Roll back onto your feet. Come up halfway. Little petal. I would love to hear from you. How did it feel? Slowly, slowly roll it up. We're gonna grab those straps and get a little stretch. Did you like this format? Do you like supersets? Do you like intervals? Sit back into your hips. Right through here. More in that hinge pose. Again, you can take those shoulders right and left. Leave me a comment. Like this video. And of course, don't forget to subscribe. Let's take it up to one side when you subscribe. That helps me be able to keep making these workouts here for you. And breathe. Ha. Stretch. Whoo. Take it right through here, away from your anchor point. Walk it forward. Yes. Lean into it. Whoo. So leave me a comment. Hit that like button. Subscribe. And of course, check out everything in the description below. Download the free Body Fit by Amy app, and of course, join us in the Body Fit athletic Club if you can. Let me know if you have any questions. If you're looking to to get a suspension trainer or my favorite cast iron kettlebells or dumbbells, TRX has them, and I have a discount code in a link below, so check that out. Roll through those shoulders. Fingertips down right here. Let your head drop to the side. Thank you so much for joining me here today. I'm tired. I hope you are too, but I hope that felt good. Take it right here. Remember, you are strong, you are capable. You are here, and I am so proud of you. Thank you. Thank you. Thank you. One big, deep breath in and out. You did it. That was your TRX Supersets workout. Great job, everybody.