32 Minute TRX Pyramid Stack

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your TRX Pyramid Stack workout. In this workout, we will work your entire body for strength and cardio and mobility using your suspension trainer. We'll be doing it in a pyramid stack format. So we'll be going up 30 seconds at a time, coming back down 30 seconds at a time. It moves quickly and we're gonna get it all in. All you need for this workout is your suspension trainer and a mat. Are you ready? Let's do it. Okay, let's start facing our anchor point. We're going to have those straps, elbows right by our sides. Straps nice and tight. Sit low into that deep squat and then big reach around. We're just going to take a couple minutes just to get our bodies warm with some mobility work. Get your heart rate up, movement prep. We're not going to spend too long here, but let's just get everything moving before we jump right in. Have a seat down low. Just little gorilla walk out and out. TRX Pyramid Stack. Pyramid Stack format is a lot of fun. It moves really quickly. It feels long in the moment, but it is over before you know it. Let's take it right here. Let's reach those arms forward as we sit into that side lunge. So the way it works is we start with exercise one for 30 seconds, then we have a 30 second break. Then we have exercise two for 30 seconds, followed directly by exercise one for 30 seconds. Go ahead and take it right out here in front. Little twist. Then we go exercise three for 30. Exercise two, exercise one, 30 second break, all the way up to four. So when we work our way back down, we start taking them away from the bottom. It's gonna make sense once we get there. Flip yourself around, away from that anchor point. Step forward so 30 seconds at a time. When you add on a new exercise, you repeat the ones below. Then when you get to that first one, you get a 30 second, then you start taking them away. Back down to 3, 2, 1. We're gonna have two stacks and a little bonus core. Hold it here. Reach it over to the side. I'm gonna give you lots of options, so listen to your body, work to your level. Let's go. Same thing. Other side. Take it right here. Again, this format is really fun because it feels kind of long in the moment, but then it is over before you know it. Step it forward. Big stretch here. Roll it out a couple times just like this. So in those 30 seconds, I'll be previewing your next move as we Go. I'll call them out as we go. We're gonna keep everything together. Facing the anchor point and then away from the anchor point and then we go down. So that way our transitions can move quickly. All right, so go ahead and start facing your anchor point. A couple things with the lower body in this first stack, we will get the 30 second interval, but we'll go 15 seconds at a time. And we're gon with that one legged squat, so you're sitting low. One legged squat, you have options. And we'll mix it up as we go. You can take it to the pistol squat, get really low. You can have that foot down on the toe or the heel to give you a little extra, or you always have the option just to do a regular squat. But we got 30 seconds total. 15 seconds, right, 15 seconds left. That is your first exercise of the stack. Go ahead, face that anchor point, zip up that core, open up the shoulders. Here we go. 30 seconds. 15 right, 15 left. So what works about this format is that you don't get a lot of rest. You get one big rest at the end with that 32nd. But once we get going, it moves quickly. So really pay attention to your breathing. Switch your legs right here. Told you it's quick, especially when we split it up 15 and 15. Trying to sit low again, if you want to take it pistol squat, you can. As we get into that second and third round and breathe. Shake it out. I'm gonna give you some options to mix it up if you want. Your second exercise is your basic row. We're going to start here, nice and tight. Pull those elbows in, squeeze in the shoulder blades, let it drop. We're going to start with a regular row again. Second, third, fourth time, we'll mix it up. So we got 30 seconds, row. 30 seconds of that one legged squat. Split between the two. Go ahead and get set up. Core engaged in three, two, one, row. Here we go. 30 seconds. Remember, on this row, we're keeping those arms and wrists nice and straight. We're not letting our hips drop to here. We're arching here. And if it feels too easy, walk those feet forward. If it feels too tough, walk it back. You do what's best for you. Remember what I always say. Be where you are today. I want you to challenge yourself, but in a way that is good for you. Five seconds. With this row, we got 3, 2, 1, 1. Right into that right leg. Here we go. Drop it down, bring it up. Pistol squat, if you want that challenge. Yes, you can. Heart rate should be Up. Switch those legs right here. Here. And up. Yes. Breathe. Really gonna feel it. Last one. And catch your breath. Two exercises down, two to go. Now we are going to take it to that, that lunge, right? So I know just feels back to back, right? We're gonna drop it back, we're gonna drive it up again. 15 seconds, right. 15 seconds left. You can keep it stationary. You can tap it down and bring it up or you can keep it off the ground. 15 seconds on the right. 15 seconds on the left. Right into the row, right into the squat, then a breather. Ready? 30 seconds, lunge. You can also always just alternate that lunge or split it up 15 and 15 like we're doing, but in a way that's good for you. Eyes up, chest up. Switch your legs right here. Slow and controlled. The goal is not how many can we get in, it's the quality of this movement, quality of our quantity. How many good ones can we get in in these 15 seconds? Last one into that RO. You can keep it here or if you want, take it wide. Core is engaged. Remember, TRX is all core all the time. So we're really keeping it tight in there. Right again. Wide row looks like this, except suspended. So really tight through here. Pull those shoulder blades in. If you want to keep it regular, keep it regular. Five seconds, then we're into that. One legged squat. Three, two, one. Stand up nice and tall. Squat it again. You can take it down here. Pistol squat. Make it different than that lunge, whatever that is. Good for you. Breathe. Yes. Good. Switch your legs. Here we go. After this, we are at the top of the pyramid and we start taking them away. Yes. Let's get one more for good measure. Good. Relax. As I was getting tired, I could feel my form starting to go. Slow it down. Catch your breath. This is it. We are at the top team. So we got our bicep curls. You're here. Bring it in. Remember, think of it like this, right? Your muscle memory is going to want to do the row. We're going to keep it with that curl, curl, curtsy, row. One legged squat. We'll mix it up. Ready? Curl. Here we go. Biceps. It's gonna be challenging because we're at the top of the pyramid, right? Everything is tired. Your biceps have already been working with the row since they work together, so they are tired. Remember, you can walk it back if you need a little less of that angle. Walk it forward if you need a little more. But isolate that upper body. You've got seconds. Three, two, one. Lunge. It. If you want, you can cross over, lunge. It's up to you. 15 seconds. 15 seconds. Remember, this is the longest that we're gonna go. This is the top of the pyramid. We have four rounds of 30 seconds, then we start taking them away again. That's why we love this format. This one's gonna feel long and then we're gonna be done. Oh, switch your sides. Sorry about that, team. I went a little longer than that. 15. Breathe. Yes. Here we go. Into that row. You can take it wide again or one and then the other. That's what I'm gonna do. One wide, one regular. Palms go down. Elbows go wide. Palms turn in. Elbows come close. Yes. Squeeze. Keeping the core engaged. We're going into that one legged squat for the last time. I'm gonna give you an option to take it to a jump. Ready? Here we go. You can keep it regular or you can jump it. It's totally up to you. It's only 15 seconds. You don't have to jump fast. Let's just get it done. A little extra burn. You can also just pulse it. Switch your legs. Here we go. I don't know if you can hear that knocking, but that is my child. Try to get in. Mommy's working. Last one right here. Boom. All right, team, quick sip of water if you need it. Now we go back to the top and we start taking them away. All right, so we go do that bicep curl. Hopefully you won't be able to hear that over the music. Screaming kids. Bicep curl, curtsy or regular lunge. And just the row. We're taking away the squats. Then we start taking them away again. All right, so let's get it done at the top. Bicep curl. Three, two, one. 30 seconds at a time. But just four. Three and two this time. And then four and three and then just four. Right through here again. Keep them out in front of your body again. Smaller muscles, they're gonna fatigue faster, especially being at the end of this set, but get it done. Squeeze. Yes, you can breathe. 3, 2, 1. Lunge it right here. I'm gonna go back to regular. Right here and up. Core is engaged. Only 15 seconds. Switch your legs right here. Take it down, bring it up. Oh, my legs are feeling it. I don't know about yours. It's a good feeling because we know we got just a few more seconds. We're back to upper body with that row. Yes. Here we go. What do you got, team? I'm gonna take it out wide. All right, so it's that t. If you want to keep the regular row or the wide row. That works too. Or all three totally up to you. But row motion. Pull or pull or wide. 10 seconds, then that row is done. So up to you? Yes. Three, two, one. And relax. No more rowing. We're back to the top. We got our bicep curls for 30. We got our lunge. You can take it to the curtsy this time, or you can add a little jump, since it's the last time with that lunge, let's get it done. Bicep curls, if you want to curl them in this time, still keep the elbows out front. Let's mix it up in three. In, two, one. Curl to the chest. Take it down again. Your muscle memory is going to want to do that row that we just did, but keep it in the biceps. Bring those arms in, elbows out, but out in front of your body, Right? Burn. Yes, you can. Oh, that one's getting me. I'm just gonna adjust my feet. That's what I love about the trx. Starting to get too tough. Instead of stopping, I'm just walking my feet back a little bit. 3, 2, 1. Curtsy it. Or add that little jump. Or both. It's 15 seconds on each side. Then no more lunging from here. You got it? Yes. Other side. Finish out those lunges strong. Yes. Good. Burn. Boom. Last one. Ah. Normally, I don't say boom until the end. All right, team, this is it. You can pick regular biceps or curling it in or alternating between the two. That's. That's what I'm gonna do. Last 30 seconds, then we're halfway through this workout. First stack, we'll be done. Zip up that core, Shake out those arms. Strong upper body. I know it's hard to end on the upper body, but you can do it. One in, one out. In three, two, one. Here we go. Strong curl. Turn it in if you want. Turn it up. Biceps, really focus on the arms. Back wants to help. That's okay, but our back worked hard already. Yes. Breathe. Last one of this stack. Don't forget about that core. Yes. We got three, two, one. Relax. I want everybody to get a nice, good stretchy here especially. Push down on the. On those arms, but sit back into those hips. Yes, team. All right, catch your breath. Quick sip of water. We're gonna flip it around. We're gonna give our hands a little mini break. We're gonna get a little core in between. All right, so bring those straps down. Not a stack, just a quick break where those handles Are right at your knees. Cradles are just below mid calf. Come down into that plank position. I'm going to give you options. We're gonna flip those straps up like dirty socks. Roll back a few options. We're gonna flip those straps up like dirty socks. Roll back, stick those toes in, roll it over. And I want you to come on your hands. All right, It's a little bit mini interval. We got 20 seconds up top. 20 seconds on the elbows. We'll rest in between. If you can lift it up, full plank. Join me here. So you're here. You can just hold or if you want, slow bicycle in and up in. It's only 20 seconds, and we're halfway there. We're just giving you a little bit of core. Bringing in and up. Yes, in two more. Good. Take it down, stretch it back. If you need to stay on your elbows for this, you can. And just push it back one at a time. Push it back one at a time if you can. Lift it up and hold. 20 seconds. Here we go. Holding it here. We're gonna take those legs out and in. Out and in. Stay lifted. Yes, you can. And breathe tight through the core, but also tight in those legs. Inner thighs, outer thighs. 3, 2, 1. Relax. Bring it down. Oh, take those feet off. That's all we got right now, guys. Bring it up. All right, we're going into that second stack. We're facing away from our anchor point. Moving quick because we're gonna get out of here. Team, if you need a longer break, you can always hit pause. But watch me here. We got 30 seconds. We are starting with that chest press. You're here. Core is engaged. Elbows go down and press it back up. Join me here. Straps out in front. 30 seconds. Core engage. Here we go. So press and up. If you need to modify again, walk your feet forward. Keep that angle a little less. You can also always put one foot forward, but try not to push through the legs. Right, Push in the arms. This goes for all of our movement today. Right in front. You can put that foot there, but I don't want you pushing out of the leg. Keep it in that upper body. Core is engaged. Yes. Three, two, one. Stretch it out. Walk it forward. Little stretch. So that's going to be our ending, right? We're always going to come back to that, but let's get a little upper body that's more of a mobile or lower body that's more of a mobility. Forward lunge and reach. Back to center. Forward lunge and reach. So mobility. But you're still going to feel those legs. And again, we'll mix it up as we go. So arms out in front. Core engagement. Forward lunge. 30 seconds, alternating. Here we go. You're gonna still feel those legs because they've worked hard, especially in that first stack. But a little more mobility and not as much burn as those long single leg. Right? So we still get it done, but with that little stretch, right. Arms go forward and back. And then we're going to go right into that chest. Chest press after this. Breathe. 3, 2, 1. Get set up for the chest press. Core engage. Here we go. 30. Press it up. So everything we do from this position, I want you to think about your core working just as hard. Right. I'm pushing from my upper body, chest, shoulders, and arms, but I'm pulling with the core. Imagine there's a string on your belly button pulling you back. 10 seconds. Breathe. So push with the upper, pull with the core. Hips to ribs. Little pelvic tilt. Last one. Yes. Stretch it out. All right, team, we are back to the top of this pyramid. It's a rollout. So watch me here. I'm just going to take my arms here. I'm rolling it out for core. Take it down, roll it out. As we get through with this circuit, we'll add a little superman with it, but for now, just arms here, roll up and out to here. It's like a standing plank. Then we go into that forward lunge. We're going to add on a little bit, then our chest press. We'll mix it up in three, two. Arms down. Roll it up. Catch with the core. Arms down, roll it up. If you're not feeling it, you need to walk those feet back. It is shoulder mobility, so if you have any shoulder issues, you may have to take it a little less. It's not here. Don't push those hips back. Keep the hips in alignment with the back. Pelvis stacked right under the ribs. But feel that core. Also feel your arms. Right? Three, two, one. Here we go. We're gonna pulse it. Three, two, one. Step it up. Pulse. Three, two, one, and up. So you get a little more at the bottom. Right? Pulse it. And up. Down you go. 10 seconds. Chest press. If you want, you can take it to that chest fly. It's challenging. One more. Take it out here. Your fly is out and in. You're probably going to want a little less. Looks like this. Out. Palms are facing in. Little less. Or you can bend those arms. You can have a press from here, but still with that core. Still with that upper Last one of the stack, right? And then we're at the top. Told you. Moving quickly. Fly or press, whatever is good for you. I don't have a ton of range of motion because of my shoulder injury, but I'm gonna go for it. 3, 2, 1. Walk it forward. Big stretch. All right, team. I know first one was a little bit of a leg burner. This one's a little more of an upper body burner. Let's finish it out with some triceps. So we're here. We got triceps, 30 seconds, elbows in, big push. Then when we get to that roll out, we're gonna go, superman, roll it out. So it's a big reach, take off. Then we're gonna do those pulses. Then last time, chest press or fly. Here we go. Triceps and push. So your muscle memory, just like that row, wants to do the chest press because those just worked and they're bigger, stronger muscles. But we're keeping it in the elbows, right? Elbows are in. And push in and push. Back of the arms. I have a love hate relationship with this exercise. I love how it feels, but it's challenging. Right, we got three, two, one, Superman. Big stretch. Back half squat, power forward. You might need to walk those feet back, power forward, walk it back. This is the longest of that stack, right? All four exercises, 30 seconds. If the superman feels like too much, just do the roll out right here. Right? Arms, roll it out. Out. Five seconds. Four, three, two, pulse. Forward lunge. Three, two, one, Push out of that front leg. Push. Get the stretch with the upper body too. Yes. 3, 2, 1, push. 3, 2. All of it is coming back to this suspended position right through here, which is so much core all the time. Right, Last one. Chest press. Last time. I know we're feeling it, but whatever you got, if you want to go fly, if you want to go press. I know the arms and the core are tired. We've been in the suspended position for several minutes now, but we are so close to being done. And this is the last time with this press. Finish it out. 10 seconds. You need to walk your feet forward, lessen that angle or take it even slower. Doesn't matter to me, as long as you're moving. You showed up today, you're successful. Last one. Oh. Stretch it out. Get a quick sip of water. After that, we finish that stack. Now we gotta go down. We're starting at the top. We got our triceps, that press, we got our Superman, we got our forward lunges. Then we start taking them away again. No More chest press, but let's get it done with the triceps. Starting in three, two. Elbows in. Here you go. So think that you're bending at the elbows and you're lowering your forehead towards the straps or towards the back of the arms. Arms. I would rather you have less of an angle like here and be able to get more range of motion. Then be all the way back here and just barely bend or worse, do this right. I don't want you to bend in the hips, so keep it straight here. Oh, you're gonna feel it either way. Less of an angle. Last one. Yes. Superman, Take it back. Power it up. Think of that stretch through the arms. Notice how I release my wrist a bit, my fingers, if that feels comfortable for you in the back, take it forward. Feel the core. Think all core. Core zips up nice and tight at the top. Yes. Ponytail on the face. Must be a good sign. You got a team. Take it up. Yes. Here we go. Pulses. 3, 2, 2, 1. Take it up. 3, 2, 1. If you want, jump it. 3, 2, 1. It's a little tricky with those straps, so it's up to you. You can keep them right here if you want that bonus for these last 10 seconds. Or just take it here. Three, two, one. Last one. Yes. Little extra cardio there. All right, all upper, all core. We got our triceps. We got our Superman. We'll add a little jump to that Superman if you want. So close, team. We are so close. Let's close out this workout. Tricep strong. I want you to take your elbows a little wider, but we're still going to keep that push forward. All right? So core, engage. Everything pulled in. Not here, not here. 3, 2, 1. 30 seconds and up. That's what makes this so challenging. We can really get back to basics, but we stack them things don't get a rest. Remember how I always tell you you can mix up your variables in a lot of way? It's not always more weight or more reps. Reps. Sometimes it's less rest. Right. Slow it down if you need to. I know, I do. As I feel the back of the arms. Yes. Three, two, one. Step it back, Superman. Power forward if you want. Jump up, jump back, jump up. Step back, step up, step back, step back or jump. Either way, you're catching with the core at the top. And here you don't have to move at all. You can just keep it here. Don't jump too far. It's a baby. Jump forward and back. Because we still want to catch the core Three, two, one. Shake it out. Give your hands a break. I know, team. It's a lot. Last time, triceps, I really want you to push through. We can add a little knee at the top if we want to get a little extra. Your core, it's up to you, but this is it for this stack. Well, maybe add one little bonus core at the end, and then that is it. Team, core engage. Zip it up. 30 seconds. Last time with the stack. Here we go. So you're here to here. If you want. You're here. And knee here and knee. A little balance, right? That's totally optional. I know those arms are tired. I know mine are. So again, if you need to walk it forward, totally fine. I'd rather you have more range of motion. Breathe. And up. Nothing to prove here. Just finish. 5, 4, 3, 2, and breathe. Walk it out. Big stretch. Yes, team. All right, two bonus core things at the bottom. Go ahead and meet me down below. You got your straps again, about knee length with the handles. Cradles just below. We're gonna start with that little bridge. So two fingertips right through here. We got 20 seconds of a bridge. Heels in. Watch me here. It's gonna feel like nothing. You're taking it out. Use that. Heels in. Watch me here. It's gonna feel like nothing. You're taking it out. Use that core. Lift it up. Big squeeze. Back of the legs, but also core. 20 seconds here. Let's get it done. Hands by your side out. In 3, 2, 1. 20 seconds in and lift. And ahor. Lift it up. Big squeeze. Squeeze. Back of the legs, but also core. 20 seconds. Hamstring, bridge and lift. Take it here. Squeeze and out. I know. And breathe. Yes. Five seconds. Lots of glutes, lots of hamstrings. Nice. Change of pace. Last one. Relax. Hold it here. Watch me. We're just gonna do either a little crunch and knee or roll up and knee to the side. Let's get it done. Wrap up that core. If that's not right for you, you just bring the knees in. Ready? Here we go. And back. Knee inside and back. Breathe into it. Yes, you can. Yes. You might lose a strap. That's okay. Get it done. Three, two, one, and relax. No stacks here, but last plank. Flip them up like dirty socks. Yes, you can. Toes in. Flip it over on those elbows. Whatever you got. Team, you can just hold it for 20 or I'm gonna give you some movement, but join me here. Last thing. Hold it here, right? Yes, if you want. It's a pike. It's a pike. If you want to add even more, it's a pike and knee. It's a biking knee. I wasn't watching the clock, but I'm sure we're almost done, so stay with me. Two more. Last one. Yes, you did. Stretch it back. Good work, team. Quick stretch. Of course. Get more of a stretch on your own. And know that I have some TRX videos dedicated specifically to stretching. So child's pose. Hang out there, right? Bring it up. All fours, roll through your back. Cat Cow. If it feels okay for you, I want you to turn those hands to get a little stretch through the wrist while you're doing. Cat cow. If that's too much, keep it regular. Yes, team. Little hip flexor stretch from here. Bring it in. Make sure you like this video and subscribe. Don't forget to subscribe to my channel so I can keep making these workouts for you. If you are looking for more TRX equipment, either the suspension trainer, kettlebells, dumbbells, Click the link below. I have a discount code for you. Use my link. You can get it right through there. Go ahead and stand it up. Let's get a nice big upper body stretch. Leaning back here. Let those arms go forward. Feeling it here, of course. Check the other links below in the description. Join us in the Body Fit Athletic Club. Lean back right through here. And if you have any questions or comments for me, put them in the space below. I love hearing from you. Check out everything on my website, bodyfitbyamy.com apparel equipment, everything you need to know. Make sure you're on my mailing list so you can get my free weekly and monthly workout calendars. Stepping it away. Just walk yourself away to feel that nice good stretch. I know, right? Last thing right here. Fingertips down. Let your head drop to the to side. You're gonna feel those wrists and those forearms a little bit tomorrow. Don't be alarmed by that. That is normal because you're gripping because you're working hard. So just come back to this stretch or do some rotations, some movement. Hand on the wall. Whatever you got. Other side. Thank you so much for being here today. I told you it moves quickly, right? I know it didn't feel that in the moment, but if you're looking for other Pyramid Stack workouts, I have dumbbells, kettlebells, weights, weight bands. It's a fun format, so check it out. Cardio Body Weight. Thank you for being here. Don't forget to subscribe. One big deep breath in and out. You did it. That was your trx. Pyramid Stack workout. Great job, everybody.