34 Minute TRX Complex Workout for Strength & Cardio

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your TRX Complex workout. In this workout, we're going to work the entire body for strength and cardio using your TRX suspension trainer and in a complex format. So that means we're going to do a series of exercises for a certain number of reps in a timed interval. It moves quickly and you can go at your own pace. And of course, I'm going to give you lots of options. Are you ready? Let's do it. Foreign. Let's start getting ourselves warmed up. You're going to stand facing your anchor point. Straps out in front of you, elbows at your side. I'm gonna have you take those feet nice and wide, sit low, and then big reach up. So we're going to keep the warm up pretty short. Just getting some mobility work using our straps. And then we will go into those complexes again. I'm going to give you lots of different options to work to your level. Complexes feel a lot like an AM wrap, which is where we do as many rounds as possible in a certain amount of time with a certain number of reps. Similar format. Let's hold it down right here. Open up those knees. So the goal is to work at your own pace. It's going to be different for everybody. We're going to be counting reps. Hold it here and bring it up. Let's go. Side lunge here. Just getting that stretch. Hang on to those handles. That happens. Right, getting the stretch in the warm up. We're here. Reach and up. Reach and up. Just like that, all the way here. So the goal is to go at your own pace. Don't worry about going at my speed. You can go faster, you can go slower as long as you have good form. Let's take it right here. Hands out in front. Rotate to the side all the way through. Try to really stretch through that upper body right here to here. And then if you want, spin it all the way around here and up and up. Yes, and breathe. Let's turn ourselves around. You're going to step it forward. Forward lunge, arms out. Right, we're here, all the way out. So I'm going to give you lots of different options if you don't feel like counting, because this format does require you to count your reps. If you don't feel like counting, you can just switch when I switch. Right, I'll call it out for you. And breathe. Hold it here. Big stretch forward. Press that heel down and up, down and up, down and up. And then Switch your legs, arms out again, press that heel down and up. Get the stretch. Yes, you can. All right, so go ahead and shake everything out. Get a little more movement if you need to. We're gonna start with a complex. Five minutes, six repetitions of each, so not very many. Right, so we're gonna go squat to lunge. So two legged squat to one legged lunge, you got six total. Then we're gonna take it side lunge, elbows in, over to curtsy. So not that stretch like our warm up, you're keeping it tight. Into the side lunge and then curtsy, crossover lunge. Try to keep that top leg or that back leg off the ground if you can. You've got six on the right, six on the left. Then we're gonna take it with that single leg RDL or deadlift. We're here. Big stretch into your pistol squat, right? So if you can't get that low, I just want you to take it here to a regular squat, one legged squat, or with that toe down for a little bit of bounce. 6 and 6. As you can tell, this whole complex is lower body. It's going to keep that heart rate up. You have six alternating. Six on the right, six on the left, six on the right, six on the left. Go ahead and shake it out. I want you to give yourself a second before we jump in with those five minutes to get that heart pumping. Whatever you need to do, shake it out. Then we are going to get set up again. You are on your own pace. Five minutes, I promise. It's gonna go by quicker than you think. Let's start with those elbows in. Roll those shoulders back, core engage six reps of each. It's up on the screen if you need it. Here we go. Squat to lunge again if you can. Keep that back leg off the ground. If you need to breathe. Sorry. With this one, it's six and six. Last one. Here we go. Keep it going. We're going side lunge to curtsy. That's one. Sit deep. I don't want you to rush it because we're keeping, we're going by time. We sometimes want to hurry, but we got five minutes either way. Right? If you can get low, keep that back to off the ground. Yes. Switch your sides if you're with me. Side to curtsy. So shifting your weight hip to hip in this side lunge, shift into the crossover, the curtsy. We're here. Yes. One minute down, four to go. Good. Find your balance. You got single leg deadlift into that pistol or that regular Squat. Here we go. So reach. Get the stretch. Push up through the hamstring. There's one. Reach and two. Yes, you can. I know. Feel opposing muscles working. Boom. Yes. Two more this side. If you need more of a breather, especially as you transition, I want you to take it, like right here. Shake it out. If you need a second to get set, take your time Again, it's your workout. Be where you are today. Remember what I always say. If you showed up today, you are successful. That's all that matters. I went good form. I want safety. I want you to keep moving, but in a way that's good for you. And breathe. Core is working the entire time with everything that we do with trx. Last one. We are back to the top, team. Can we get it all one more time? So again, that's why if you need to tap that toe down on the lunge, you can. Or keep it off the ground. Halfway. Two and a half minutes down, two to go. Try to keep it here. I know. Side lunge to curtsy. Here we go again. Remember, if you need more time to get into it, I want good form. So take your time. If you need more time to catch your breath, take it. Breathe. Yes, you can. We got two minutes. What can you get done in those two minutes? Here we go. I'm a little bit fatigued today from filming another workout this morning, so I can feel my toe wanting to drop down in the back. That's okay if that's you, just keep the work in that front leg. Right? Drive up through the heel. Yes. All right, single leg deadlift to pistol squad. Are you feeling your heart rate? I know I am. Get set. Core engage. Here we go. Deadlift. Feel that stretch. Push up and through. Get low. Drive it up here and drive. Yes. You got it. We got one minute to go. We're gonna get these deadlifts and pistol squats, or regular squat, all of them in if you can. And then whatever you got after that, switch it. Here we go. Ha. And down. So some of these complex will go a little quicker where it feels like we can get three or four rounds. This one has a lot of two moves two sides, right? So it's gonna take a little longer. One more each way. Sorry, right here is one more each way. Boom. 20 seconds to go. What do you got here? If you want jump that squat to lunge, last little burn in these 10 seconds, it's an option because you got a breather coming. We got 5, 4, 3, 2, 1. Right, so that is what it looks like. Team. They won't all be that intense or they'll be intense in different ways. That was all lower body. Often we switch upper body and lower with these complexes or these AM wraps. But that was a lot of burn, right? So catch your breath. We're gonna switch it. We're gonna stay facing our anchor point. You still breathe? Watch me here. We got six reps of that low row. Elbows come in right. Right through here. We got six reps of what we call our alligator. Up and down, up. We're rotating in between. So it's a circle. Looks like this. Straight arms, alligator mouth here. Alligator mouth. Trying to keep those arms straight. We got six racks, reps of our bicep curl, and we got six wraps of that high row with the rotation. Join me right here. We got five minutes. Zip it up. Here we go. Start with your low row. It's only six. I know it's going to be a lot on our shoulders, our back, that upper body. So take stretch breaks when you need it. Here. Give yourself a second. Get set. Here we go. Alligator 6. Slow. On your way down, rotate. 5. Rotate. So what's happening here? Out. And then you're rotating almost like a steering wheel. Good. Get ready for those biceps curls. Here we go. Straight out. Pull towards your ears. Elbows stay on your front of your body. Squeeze. Core engage. Yes. Only six. You got it. And then last one of the complex, we're going high row. Flip it up for the rotation and back. You got six with me. One minute down, four to go. High row and up. That's one squeeze, then flip. Pull the shoulder blades in. Yes. Two more. Last one. Good. If you need a little stretch like this after each complex, go for it. Then get set back up. That's what I'm gonna do. I'm give myself that stretch break so I can get right back into it. Low row for six. Here we go. Elbows in. Remember, if it feels too easy, walk those those feet forward. If it feels too tough, walk them back. Core is engaged the entire time. Straps stay tight. That's six if you're with me. We're taking it to the alligator arms. Give yourself a break from the tension. Here we go. Take it up. Slowly down. Rotate. Palms stay facing in. Slowly down. Core engaged. Yes. Breathe and relax again. I want you to give yourself a little break from the tension. Biceps. Here we go. Up and breathe. Feels too easy. Walk the feet forward. Too tough. Walk them back. I know it's isolated in those buys, but you got it. Yes. Little break from the tension. High row. Flip It. Rotation. Here we go. High row and up. Down and down. Up. Squeeze up, lip. Feel those shoulders working hard. Keep the core pulled in so we don't feel like arching. Right? Last one. Right here. Yes. Stretch it out. Three minutes down, two to go. Back to the top with that low row. Releasing your shoulders. Ready? Here we go. Do not feel like you have to keep that tension between the transitions. I really want you to get that break for your head, neck, and shoulders pulling in. Yes, you can. Yes. Little release. Alligator for six. Here we go. Turn it. Open it up. Switch it. Open it up, Switch it. Notice how my elbows want to bend? I'm going to try to keep them straight. Here we go. If you need to bend a little bit, that's okay. Slow, relax. Shake it out. Right here we got biceps. Here we go. Bring them up. Take it back. Curl it for six. Breathe. Yes. I know those arms are feeling it. Arms back, shoulders. Last minute. Starting with that high row rotation, if you're with me. High row and breathe. High row. Yes. Oh, I know. Now we're wishing we were back to legs or alternating like we normally do. One more little stretch if you need it. We got 30 seconds. Low row. Here we go. We got six. Pull them in. Try to make it challenging. Really use your back. I know your head, neck, and shoulders are feeling it. So pull with those back muscles as if you're pinching something between your shoulder blades. Ten seconds, Alligator up. Rotate. Yes, you can. Five, four, three, two, one. One. Relax it back. Stretch it here. So I really want you to lean back into that stretch. Let your head, neck, and shoulders relax. I know. Team. That was a lot, right? So again, a lot on our lower body, a lot on our upper body. That's where we normally mix it up. That's why I encourage those rest breaks in between. Shake everything out. Set your straps to the side. Grab a sip of water if you need it. We're going to get one little cardio mobility ability to release some of that tightness, right? And to get your heart rate up. Here's what we want, team. Roll them and roll them. Little taps behind. If you want more mobility, just tap. Arms out, arms in. If you want more cardio, you can make it a little bit of that skater hop. You're gonna feel those legs, right? Breathe, keep it moving. Whatever you need. If you need that cardio, if you need that mobility, or if you want both. But we just want to open the shoulders. Release, bring them down and release. All right, Watch me while you're getting that cardio mobility. We're gonna flip it around facing the weight from our anchor point. Here's what we got, team. Now we get them all together. We're gonna alternate a forward lunge with a rotation. One arm up, one arm down, then back to center. Step it back, take it here and back. Then we're gonna keep those arms up overhead. We're gonna do a forward lunge. But watch me. If you can power up, power up. If that feels like too much, you're gonna step it back, step it back. We got six and six. Then we're gonna take it to our chest press, where we also get triceps. We got six. Then our arms are here. Watch me. This is a new one. I love this one. You're gonna go elbow to knee for six. So if you can really increase that angle so you really make the core and arms work. All right, go ahead. Face away from your anchor point. Get ready. We're gonna forward lunge. Alternate with rotation. Here we go. Five minutes. And up. Right here. Feel that stretch. I really want this one to feel like mobility, even though everything's working right? Breathe. There we go. All right. Keep them overhead, leaning into it. Forward lunge. We're here. Power up. Or here. Tap it back. They're both gonna feel challenging. Yes. You got six and six, right? Little rest of the arms. Here we go. Down and up. Down and up or down. Tap. Breathe. Yes. And relax again. I want you to release that tension in between. Then get set up. We got chest press. Here we go. 6. If it feels too easy, walk those feet back. Too challenging. Walk them forward. Feel the tries. Elbows in. Core is working. Yes. One minute down. And here we go. Reach them up right here. Walk it back like you're in a plank. Elbow to knee, one side. Same side. 6. You do what's best you can if you need to. You can just keep it high right here. But if you can create the angle. Yes. It's hard. Right. Other side. 6. Elbow to kneel. 5, 4, 3, 2, 1. Again. Get a little stretch in between, relaxing the shoulders. Get ready. Here we go. Alternate. We got six. Oh. Get low in the legs. I still want the legs to be working. I want the arms to get the mobility. I want the hips to get a little stretch. Breathe. Yes. All right, we got forward lunge. This time, try to take your arms out. Drop them down. Ready? Here we go. Power it up. 6. 5. That's a little more challenging. Yes. Boom. Notice how we feel. Both legs on that other side. Try to keep those arms out if you can. Power off the front heel. Here we go. 6. Knee to the chest or tap it back. Either one. Feel the chest and shoulders. I know. Breathe. Boom. Yes. Shake it out. Get set up for that chest press. Try to get those elbows coming in at a little bit of a 45 degree angle. Ready? Here we go. Down and push. Core engage. So you're pushing, pushing with upper shoulders, chest, and tries, but pull with that core as you come up. Right here? Yes. Relax it down. Walk it forward. Right here. Here we go. Elbow to knee. Six. Lean into it. Bye. Core. Arms. Yes. Try to do a little bend in the elbows so we get those. Tries working other side. Little bend in the elbow again is going to get back of the arms. We got just over a minute and a half to go. What can you get? Stretch it out right here. We're going to start with that alternating lunge. Get low in the legs. Stretch it out. Here we go. Six. Yes. Breathe. Can we get them all in? I think we can. Good. Set it up. Either hands up or hands out. Whatever you got. Here we go. Power it up or power it back. Push out the front heel. Yes. Knee to the chest. Good. I'm gonna switch my arms. Other side. Here we go. Find the balance. One minute. This is it, team. Yes. Good. Shake it up. Chest press. Elbows 45 degrees. Here we go. Six, core engage. Really lift navel to spine. Imagine somebody's pulling your belly button through your back. 30 seconds. Elbow to knee. Bring it up strong. Core ready? Here we go. Same side. Six, burn. Little bend in the elbow. Triceps. Challenging, right? I know. It's kind of a new one, right? Here we go. 10 seconds. Stay with me. Wherever you are, finish it out. Boom. You can stretch it. Here we go. And done. Walk your feet forward. Lean away from that. Lay your head and neck. Relax. Yes. Team. Other side. Take it here. And breathe. I know. Guess what? We are taking it down. Two, the mat. So grab a sip of water if you need it. I'm gonna give you instructions from here. All right, so before I get you going on some cardio mobility, I want you to watch me standing directly underneath your anchor point. You want these handles right at the knees. Cradles about mid calf, so I'm going to bring mine down. I don't adjust a ton except when. When we get to this part, because I have a really low ceiling height. But this is where we want to be. So right around 8 to 10 inches off the ground. Cradles at the knees or just below. Handles right through there. All right, I'm gonna have you Some cardio mobility. I want you to tap and tap, right? Tap and tap. Really release it from the shoulders and tap. If you want more cardio, take it here. You got just about 30 seconds, and I'm gonna have you do join me on the mat. You keep it here and watch me. I'm gonna adjust my air because we need it. All right, so we're coming down into that plank position. So we're gonna lift those handles up high. We're gonna take it over here. We're starting here. We're gonna start on those hands up. We're gonna take a pike up through here. We got six. Then we're lowering it down. Superman. Lower it up from the knees or the toes. You got six. Go ahead and join me. Down. Then we'll come on our elbows. We're gonna drop those hips. So join me here. Get yourself in. We got our five minutes starting. Flip it up right here. Roll it back. Toes in, roll it over. Whatever you need to do to turn over. We're gonna stay in this pike position position the whole time. And sorry, guys, I lied. It's not five minutes. We're gonna get three minutes on this round. That would be a lot of core. All right, three minutes. Zip up that core. Starting high, we're lifting the hips. If you need to break. You know what I always say. I would much rather you drop to the knees, get a little stretch, and then come right back up into it. Rather trying to hold and dropping in your hips. Let's get it done. Three minutes. Here we go. You got a pipe, you got six. Five. Oh. Find that balance. Use your core. You can always do all of this without your feet in the straps. If you need to drop the knees, little stretch. Lower it down. Push up to Superman, but push up to the floor. Superman. Lift all the way up and up. Take it down. So we get upper body, we get core, we get back. If that's not right for you, take it to the knees. Reach and reach. All the way up. Take it to the knees. Reach and reach. I think we're in. Last one, right? And up. Breathe. Little stretch on those elbows. Watch me. Here. Drop one knee and one hip. That's two right here. Three. Yes. Good. Relax it. Down. Little stretch. One minute down, two to go. Start up top. Use those strong arms. Pike it for six. Here we go. We got six. Lift. I know it's a lot. Breathe. Little stretch. Here we go. Superman. Lower down. Lift it up. Take as long as you need here. All the way up. Lower down. Lift it up. Elbows in to get back of the arms. Triceps up. Really take those legs out too when you're at the bottom. So we get a little inner thighs, outer thighs. Yes, you can. Last one. Good on those elbows. Two minutes. Almost down. Here we go. Six. Power up. Four, three, two. Last minute. Little stretch. Here we go. Aren't you glad that we did not do two? Five minutes. Here we go. Power it up. Six. I'm gonna give you permission on that. Push up Superman to half it and only do three. It's up to you. Whatever you need in this moment. If you want to get six, get six. But just for time, right? Lift all the way up. Make them good. Make them a good three. And up. Last one. Was that because I was tired? Yes, but also because I want to give you time to come on those elbows. Drop the knees and the hips. Here we go. 15 seconds. Six. Drop it. Lift obliques. Breathe. Yes. Keep it going. Three, two, one. Relax. Feet out of here. I know. Get them out of the way. Right. Stretch. All right, team Surprise. We got one bonus complex. It's two moves, two minutes. Watch me here. Fingertips here. Roll it back. Put your feet in those straps. We're gonna do our hamstring bridge for three or four, six, and then we're rolling it up for six. However many you can get in two minutes. This is it, hamstrings. If the roll out, roll up is not right for you, I want you to do the crunch and. Or just do a little stretch and a stretch. Are we ready? Two minutes. Here we go. So bridge, lift. Squeeze in those hamstrings. Squeeze in the glutes, connect with the corners, core. What we're doing here, we're gonna give one last core and lower body. The one right before was core and upper body. Right? Stretch it out. Right here we got six. If you can get all the way up, get all the way up. If not, just do the crunch. It's a really challenging movement, especially at the end of the workout. Yes, you can. Maybe you're gonna lose a strap here or there. That's okay. That happens. Just get back in. Lift, squeeze. Try to keep those heels close. If you want to roll it in, you can. If that's better for you. Yes. Up. Boom. Stretch it out, roll it up. If you want on that roll up, you can take it side to side. Side. One minute down, one to go. Yes. Deep core. As we're getting tired, really pull on that decor and pelvic floor. Hands by your side. Here we go. Lift. What do you got, team? This Is it? I promise. Again, if you want to roll them out, roll them in. Clearly, I don't have my straps in right. 30 seconds. What do you got, team? See, it happens to me, too. Here we go. You can roll it up center, you can crunch it. You can just do the knees for a stretch or you can take it side to side. 15 seconds. This is it. And up. Just keep going with whatever move you are on. Finish it out in five, four, three, two, one. Relax it down. If you want to keep the feet in the straps, you can otherwise take them out. Big stretch. Open it up nice and wide. I know, I feel it too. Routine. Slowly bring it up from here. I want you to have those straps in front. If this works for you to really reach it forward, I want you to really relax in the head, neck and shoulders. Reach forward. If you need to scoot back, you can. So, guys, you're probably going to feel a little bit of everything tomorrow, even if your body is conditioned to trx. But you especially might feel that upper body, the shoulders, the upper neck in, maybe even the forearms from all that gripping. Don't be alarmed by that. That's normal. But especially because we got a lot of sets that were a little bit longer. Let's take those knees out. Let it drop here. So make sure that you get some good head and neck stretches, which I'm going to show you right here in just a minute. And make sure that you just keep moving and get some mobility work. Maybe take a break from the heavy strength tomorrow, whether that's TRX or dumbbells, and get some gentle cardio or mobility work. Go ahead and bring it up slowly. Use your hands and step back right here. So hands out in front. I want you to get those hamstrings. And again, let your head, neck and shoulders drop down. So this is a great stretch to come back to. If you can come back to your trx. Release into that. If you want to lean into it and get more of those hamstrings, that works too. Two or just one at a time. Let's take it here. Bend one knee. Take the other leg out. Press shoulder to shoulder. Same thing. Other side. Take it here. Make sure you check out all of my other TRX suspension training workouts. And if you are looking to get a TRX or my favorite kettlebells or dumbbells, let's take it here. Walk it forward, which are also the TRX brand. Check the link in the description below. I have a link for you, so check that link. Hex dumbbells cast iron kettlebells and of course the T Rex and so much more. Do it other side. Reach it out right through here. Lean away from that. Let your shoulders drop to the back. Walk it forward here. If this feels okay for you, just try not to pull too much. You may need one for foot forward. Ha. And of course, if you are looking to take your journey to the next level, join us in the Body Fit Athletic Club. Roll it here one at a time. All the information is down below. That is where you get direct access to me and our Body Fit dietitian. You get the method nutrition plan, you get live events, Q&As and so much more. Take those fingertips down, press it here and let your head drop. So I want you to come back to this, the stretch if you're feeling it all through here tomorrow we get all the way through and also through here. Really great stretch to do in the middle of your work day if you have the time. And let's get the same thing on that other side. And of course don't forget to make sure that you are on my email list so you can get your free monthly and weekly workout calendars. That does include TRX and follow me at Bodyfit by Amy so you don't miss a beat. And of course don't forget to subscribe. When you subscribe to my YouTube channel, you are helping me keep making the keep making these free workouts for you here on YouTube. So hit that subscribe button, make sure you like this video and comment. Turn on the notifications so you always know what is coming up. Another great way to do that stretch is hand on the wall and look over your shoulder. You can get it now if you want. Otherwise get some more stretching on your own. You did such a great job today. I hope you feel it. I hope you're feeling strong. One big deep breath in and out. You did it. That was your TRX complex workout. Great job everybody.