30 Minute TRX EMOM Workout

Hey, everybody, I'm Amy from Body Fit by Amy. And this is your TRX EMOM workout. This is day 17 of your holiday hit challenge and we are going to hit it hard for strength, for cardio, for mobility, using your TRX suspension trainer in the EMOM format. So that is every minute on the minute. We will have a circuit alternating with two exercises and every time the minute starts over, you will start your round. So go at your own pace, work to level. I'll give you options. Let's have a good time. Are you ready? Let's do it. Okay, we're going to start with a quick warm up. So I want you to stand facing your suspension. Trainer straps are tight, elbows are right by your side, eyes are up. And we're just going to do a nice deep squat, toes and knees out and big reach it up so you will notice. I am working out without shoes on today. It is totally fine to work out barefoot. I usually don't for trx but I have a toe that's bothering me a little bit today from an injury. So I am working out with no shoes. If you're indoors and it feels comfortable for you, it doesn't bother your feet. It is totally fine to work out without your shoes on. Stretch those arms forward. You're gonna reach up to the side. You do want to be a little bit careful with the higher impact and careful depending on what kind of flooring you have and if you're, you need extra support, maybe you have a high arch, you pronate or you supinate, depending on what your feet do and how your joints feel. You might need those shoes. So I typically wear them for my strength training and my cardio and I usually don't wear them for like Pilates yoga. But it's actually totally fine as long as it is okay with your body and you're not feeling that strain or lack of support. I would not jump into it doing anything like barefoot or running unless you ease your way into it. Let's go ahead and flip it around. We're going to step it forward here to here. Step it out. Usually it's a matter of preference. A lot of people tell me they like to work out barefoot, but it is up to you. So you're stepping it forward. Take those arms out wide. You don't have to get super low, but we're just getting down there to open up the hips. Hold it here. I want you to turn towards the knee that's in the front. One arm up, one arm down. Big, big stretch and Then switch your legs, other side, reach it out right here, big stretch. All right, so emom every minute on the minute. Let's take it here. Big reach out, just inch away. Little stretch here, step it back. Little stretch here. A couple more. So we're gonna have a three minute round with two exercises. I will give you a certain amount of reps for each exercise. Once you get through those, rep to move on to the second exercise. And once you get through those, whatever time is left in that minute, you rest. I may give you a few little mobility things. Let's just shake it all out. A few mobility things to do to get a stretch on the trainer in between while you're waiting. But this is all about going your own pace. So we're not rushing it, we're keeping good form. You go at your own pace. If you don't want to count, you stick with me. So here's what we're starting with. We're gonna start with four reps. Only four of a one legged squat and then eight rep of a row. We're gonna get it done quickly. We're four here and then four here and then we've got our row, you're gonna get in place and you've got eight here. Then you breathe until that minute starts over again. If you don't want to count, you just switch. When I switch, this one will have a little more rest. Then we'll increase it as we go. So zip up that core starting in that tall standing position. Elbows wide, one foot here, one knee up. Here we go. Starting in three, two, one. Three minutes. So you're just going down for four. If that is too much for that one leg. Remember you can modify by putting the toe down or the heel down. But I want it nice and slow. And then we're here. Then we're gonna switch our sides. So take it here. Only four. So this first one is a lot less reps and then we'll increase it as we go. Breathe. Try to get as low as you can. Pistol squat is fine too. Then get set up for that row. You've got eight elbows in. Here we go. Squeeze eight slowly down. The heart rate is going to get up in the lack of rest, so that's why I encourage you. Don't rush that form. We want good range of motion. Let's go three more if you're with me. And we got about 10 seconds to breathe. So little stretch if you want it. We're gonna start minute two back with that one legged squat. Four reps each. Here we go. Get. Go. Drive it up. Right down and up. Not very many. You can do it. And breathe. Other side. Right here. Take it down. Zip up that core. Elbows up. Eyes up. Balance. Last one. If you're with me, set up for that row. If you want to take it wide this time, you can. Elbows wide. Sweep. Squeeze. Only eight. Breathe again. I don't want you to go for speed, even though we're every minute on the minute. And the more time you have to rest, the more recovery time you have. 3, 2. If you're with me. Yes. Stretch it out. You got just over 10 seconds. Not as quick as I thought. Right? One more round. If you want to jump that squat, you can. If you want to take the row wide or out, doesn't matter, but here we go. Go down. Little jump if you want. Yes. Up to you. Good. Other side. Get set up. Oh. Still get low. Yes. Set up for that row. You got eight rows wide or close, but let's get them in. Breathe. Elbows in. Zip up that core. If it's too easy, walk back or walk forward. If it's too tough, walk back. Three, two, and one. Fifteen seconds to breathe. Get that little stretch. Hang out right here. And then your first round is done in 10 seconds. Finish it out if you can, wherever you are, breathe into it. Three, two, one. There we go, team. So that is what it looks like. Catch your breath. Grab water if you need it. Super simple, at your own pace. Even though we're going slow, we're going to keep that heart rate up. Watch me here. Three minutes. We're alternating your superman, which looks like this. Walk it back, little drop, power forward. We get eight, and then we've got our chest press for eight. You can walk back, walk forward. We're gonna add a little jump halfway through, but start up here facing away from your anchor point. Here we go. Three minutes. Take it down. Superman forward. So the superman is a big scoop behind and then power forward. Catch with your abs. Little back squat. Remember, we're going eight. Here we go. Take off. If you don't have enough room, walk those feet back. Really get that core engaged. Yes. Team, set up for that chest press. Take it right here. You got eight. Remember, on the chest press, lift those hands a little higher. If you're feeling the straps, rubber. If you need a little modification, you can put that foot forward or keep it here. Yes, There we go. If you're with me, stretch it out. You can bring one foot forward. We're gonna get set up for that Superman Again, about 10 seconds. To breathe this time. If you want, you can add a little jump forward, jump back. It's up to you. Your second minute starts now. Here to here. Superman. I love the Superman or Superwoman because it's a full body move. We get that squat, our arms are circling around. We're catching ourselves up at the top with our abs. Two more, only going 8 and 8. Get ready for that chest press. Take it back. Right here. Core zipped. Here we go. So a little bit of transition in between those moves. That's why we're doing less moves than in a traditional emom. We sometimes add more, but because we have to get set up. Breathe. Lifting that core. Yes, team. Good. If you're with me, stretch it out. 15 seconds. Ha. One more minute to go. Superman for eight. Chest press to eight, and then round two is done. That's what we love about emom. Here we go. 3, 2, 1. Last minute. Jump it or just take off. We love about emom is it goes quickly. Right. Even though it feels like we don't get a break. Or your break is dependent on how quickly you're going to zip up the core. Yes. Set it up right here. You got eight strong arms. Zip. Yes. Remember, as you're pushing with the upper body, you're also pulling with the core. Finish it out last time with these moves. Last one if you're with me. Yes. Walk it forward and stretch. You got 10 seconds to breathe. Feel that stretch. We got three, two, one. And relax. Right, so that was pretty upper body heavy. Let's get back to that lower body. Grab a sip of water. Here's what we got, team. We've got one lunge, one deadlift. So we're here to here. That's one. We're going four lunge and deadlift on the right, four on the left. And then we got a bicep curl for eight. Remember, your bicep curl is not your row. It's your curl. So start right here. Zip up the core. Chest open. Here we go. One lunge and deadlift. Take it low, drop that back knee if you need to. You can have that foot on the ground for both little kickstand and regular lunge. Switch your legs right here. One lunge and forward. Ah. Lunge it down so it's a little balance. Yeah, it is. We're gonna have to get those biceps curls in. Right? Burn. Get set up. Here we go. Bring them towards your ears. So elbows out in front of your body, level with the shoulders. Good. Strong arms. Four more if you're with me. Let's get them in. Fifteen seconds to go. This is gonna be a quicker round. We're not gonna have much time to breathe, but you can do it. Little stretch. Catch your breath. Back to the legs in three, two, one. Here we go. Lunge and row. Now, listen, if you need to reduce your reps, like, if you need to go 2 and 2 instead of 4 and 4, totally fine. Some of you have told me that's how you do the emoms. So you can have a slower pace and really make sure you have good form. If that minute feels too short for your range of motion, your speed, there is nothing wrong with that. I, you know, I would much rather you have good form than to rush it. Biceps. Can we get it done? Here we go. We got 20 seconds to get it done. Yes. Breathe, core four. All the way through three. This is a challenging round, but you can do it. Burn. Ha. Get set up. A little lower on that lunge. A little lower on the deadlift. Here we go. Lunge. Deadlift. Take it down and reach. Yes. Good work, team. Other side. This is your last minute. Switch it. Reach. Take it down. Yes. Ah. 30 seconds. We got one more here. Good balance. Press into that heel. Let's get those biceps in. Set up. Core engaged. Palms up. Here we go. You want to take them a little wider this time. You can, making sure you're not arching the back or letting it drop. We're in the center. Arms out in front of your body. 4, 3, 2, 1. Relax. Just in time. Stretch it here. Shake it out, team. All right, let's flip it around. Catch your breath. Ha. We're gonna take a little breather before we get. Well, a little break from the emo format before we flip it back around. We're gonna get a little cardio interval. Here's what we want. We're gonna take our curtsy lunge. You can just alternate or alternate. We're going one minute, or you can make it that true. Skater with a little jump. Ready? Here we go. One minute. Just a little bonus cardio. Even though that heart rate is staying up, and if that feels like too much for you with the trainer, feel free to take it just standing. No straps. With the straps, I want you to be able to try to keep that back leg off the ground and get a little lower. But if that feels weird for you, you know this skater, right? Low impact or high with a jump, whatever is good for you. We got 30 more seconds. I know. We just need a little cardio. Really stick into that hip again. Keep the Leg off the ground in the back if you can. Stay low. Too low. Fifteen seconds. I know that's long. Breathe. We got five, four, five, three, two, one. Catch your breath. Water if you need it. All right, team, we're flipping it around. Watch me here. So those legs were working. We're gonna alternate mobility. Move, but also legs. We're gonna go lunge. Switch it just like our warm up. We're getting eight, Then we got those triceps. Eight. From here, I really want you to pull, push. So mobility. Core, legs and then straight up. Triceps 8 and 8 in 3, 2, 1. Alternate. Sit low, step up. So it's a forward lunge. I want you to really push out of that leg. Yes. Breathe and then switch those arms. Only eight. Get ready. Into the triceps. Get set up. Core engaged. Elbows in. Here we go. Eight, big push. Remember, just like the chest press, we're pulling with our core just as much as we're pushing with our arms. Four, if you're with me, three, big push. Two, three. Yes. Ah. 15 seconds. Little stretch right here. I know it was quick. Let's get it done again. Let's get a little deeper in those lunges. Try to get a little lower at the triceps. Keep those elbows in. Your next minute starts in three, two, one. Here to here. Here we go. Yes. Burn all the way. Right low in those legs. Keep those arms straight up. Two more if you're with me. Eight total. Then get yourself set up for tries. Elbows in, core engaged. Not letting it drop. Here we go. Remember modification. You can put one foot forward. I want you to try not to push through that foot still. Keep your push through your tries. You'll feel the difference. Or even here. Breathe. Three. Here's me two. Yes. Good. Shake it out. We got one more minute. I told you it moves fast. Let's get it done. You got 10 seconds. Get a little stretch if you can. Last time with those lunges. Let's get low in three, two, one. Eight. Big stretch. Yes. Breathe. There we go. Done. Not done, but you know what I mean. Last two. One more triceps. Let's make them burn. Last time. Zip up in that core. We're here. And up. Yes. Breathe. Ah, yes. Team, we got one more round up top and then everything else on the mat. We're gonna get it done fast. We got three minutes to go. Right here. Here's what I want from you. Toes out, toes in. So it's just a squat and a plie. You can jump it for one. We got Four total. One of each. Here we go. Four. And then we're going with our letters. Three, two, one more or walk it out. Walk it in. Your letters are Y and W. So you're going. Yeah. Slowly down. We've got eight. Take it up. Slowly down and W. Four more. Yes, team. Strong shoulders, strong back. Last one. This is the one where you get a little more of a breather. You got about 20 seconds, so I want you to stretch it here. If you got that done quickly, let's take it for eight with our out and in eight total. And then we've got Y and W. Four might be just a little too short. Up to you. You do four, you do eight. Whatever is good. Eight total with our Y and W. Second minute starting in three, two, one. You got eight jumps. Eight, seven, stay low. Or six, five, four, plie to narrow squat. Three, two, and one. Breathe. Let's take it right here. Bring it up. Y is one, W is two. You got straight out, then flip it. That's four up. Yes. Squeeze. Last two. Good. Still quick on it. Right? Little stretch right here. Use those. 15 seconds, get that mobility. Pedal your feet. Can we get one more minute before the mat? I think we can, team, right? Let's get it done. You got your jumps or your step out. Plie to regular squat. Get low into the heels in three, two, one. Here we go. Eight low. You don't have to go super fast, but you can keep those eyes up. Drop the hips, weight in the heels. Four, Three, two. Last one. Yes. You got your letters. Let's get it done. Y and W. Why slow? On your way down, can you slow as you drop? Why, yes. Four more. Four. Nice and strong. Three, two. Yes. Relax. Fifteen seconds. Get it done. Stretch it here. In three, two, and one. Shake it out. Quick sip of water. We're gonna take it down to the mat, guys. Shake it out right there. We got shoulders, we got back, we got buys, we got tries, we got chest, we got a lot of legs. Let's take it down and get some core. All right, so here's what we got. Your straps. I don't do a ton of adjusting of my straps because my ceiling height is so low. But standing beneath your anchor point, you want the handles to be just right at or below the knees. Cradles just below. We're gonna bring it down right here. Let's take it here. We're gonna get a plank on our elbows with a pike, and we're gonna get up on our hands. Knees coming in. We're gonna grab those Cradles. Flip them up like dirty socks. Roll back, stick your feet in. Let's take it over right here. All right, team, so we're on our elbows. Watch me. We got eight with a little lift, then we're up on our hands. We got eight to the side for obliques. Let's get it done fast. On your elbows if you need to stay on the knees. Stay on the knees or take your feet out of the straps. In three, two, one. Three minutes. We got eight. Seven. Now, I don't have my shoes on, and I don't have my straps in adjusted, but if you're able, push those heels into the handles. That's going to really help. Two more if you're with me. Good. Drop those knees. Use this time because you got a full minute to come up on your hands. We're going to bring knees to opposite elbows. Here we go. We got eight. If you're doing this with your feet on the mat, you're just going to go one at a time. You can always take your feet out of the straps if it feels like too much. Stay lifted and relax. 15 seconds if you want to. Come here. Stretch out those hip flexors. Great place to be. 10 seconds to breathe. We're going back up top. We got the pike on the elbows. Give yourself a few seconds to get into that high plank. Knees to the side. Three, two, one. Here we go. Up. Yes. Imagine there's a string on your belly button pulling everything up. Hips are coming together, ribs are coming together. Navel to spine. Doesn't have to be super high. Just lift one more. This is the one that's probably gonna feel the longest. Get into that high plank. Give yourself a few seconds. We don't have to rush back in. Knees to either side. Here we go. If you feel like you're just swinging around, I want you to move yourself back closer to your anchor point or further away. You might need a little adjustment. If you're with me, you're probably almost there. I'm gonna finish on my two more. Yes. Huh? These are challenging, but you can do it. Let's get it done. One more minute. Eight pikes, eight knee twists for those obliques. Starting in three, two, one. Last minute. Dig it up and down. Yes, team, breathe. Yes. You get it. Three more. Yes. Give yourself a second. Whatever you need to get into that good form again. You can slide back underneath your anchor point. Here we go. To the side. 8. Really twist. Stay lifted in the center. Can you get those elbows to the knee? Four more. Lift. Three, two. Finish it out. You got 15 seconds wherever you are. If you need those breaks, take those breaks. Otherwise, stretch those hips. I know. Love these three minute rounds, Right? Flip over on your back. Little stretch right here. Yes. Breathe. All right, team, so one little bonus move. We got one minute where we're just gonna alternate four and four. So bonus move. We got two fingers in the cradles. Roll back. Let's stick those heels in a little harder. When you don't have shoes, right? Heels in, feet pushing into those handles. And we're gonna get a bridge for four and then a roll up for four. So knees stay in. We're gonna lift for four, then straighten them out. You can either do a crunch or a roll up for four. We're just alternating for one minute. Four, four, four. Until the minute is done. Let's get it done in 3. Knees in 2. Push your feet into the handles. 1. Lift 4. Hamstrings tight. 3. Core engaged. Think about inner thighs and outer thighs helping. Straighten those legs to stretch over your head. Crunch it up or roll it up for four. Deep core. If you need to modify, just keep the bridge. Last one. Here we go. Take it up four. Four. Yes. Three. Halfway there. Squeeze. Good. Take it over. Up four. Or crunch three. Or keep the bridge two. Can we get one more? All the way through. Push 4. Bridge 3. Keep those knees and heels in tight. 2. Stretch it out. Last 4. 3. Slow and controlled, especially on the way down. One more time. Relax. Oh, you can hang out right here or take those feet down, grab those handles, stretch it over right here. Yes, team. All right, you did it. Relax. Oh, you can hang out right here or take those feet down, grab those handles, stretch it over right here. Yes, team. All right, you did it. Good work. So I want you to stay right here. Take those knees out, get a little stretch right through. You're here. You can have the handles or let it go right here. Huh? So that is emom. With the exception of those two one minute rounds. It's quick, right? It's all about going at your own pace, at your working to your own level. If you get 20 seconds of rest or you get five seconds of rest, it doesn't matter. That heart rate is going to stay up. You're going to get the muscles working. Some people love this format. Not everybody. I would love for you to let me know in the comments below if you liked it. And of course, don't forget to subscribe to the channel that helps me be able to keep making completely free workouts for you. If you are looking for A suspension trainer or dumbbells, cast iron kettlebells. Check out my link below and my discount code. It's a great way to get them stand up. Let's stretch it back. I'm gonna move those straps up. You can get a good discount and really great equipment if you're looking for something new. Stretch it back right here. Lean into it. Oh, let your back drop. Hopefully you got some good mobility work in between those rounds. Of course, check out all of my other TRX videos. There's a TX amrap as many rounds as possible that is similar that you might like and of course others and traditional circuits. Lean away from it. And if you're taking. If you want to take things to the next level, Check out the BodyFit Athletic Club link in the description below. You can get more support and direct guidance and access to me, to Vivian, our Body Fit dietitian, and to a really supportive Body Fit community. Of course, make sure you get the email with the free monthly and weekly weekly calendars and free challenges every month. So all of that information is in the description below. And again, don't forget to subscribe so we can keep showing up together. I am so proud of you. That is not an easy format because it moves really quickly. Of course, make sure you get more of a stretch on your own. I have a great TRX stretch workout. Let's take it out right here. Roll those should. And if you need a little extra, there's some short 10 minute TRX bonus core. Whatever you need. Thank you so much for being here today. Roll those shoulders. I like to always get a little wrist stretch. Let your head drop after trx you feel those forearms and our wrists, head, neck and shoulders. So stretch it here. Sinking other side. Breathe into it. I am so glad that you joined me today. Thank you. Thank you. One big deep breath in and out. You did it. That was your TRX emom workout. Great job everybody.