34 Minute TRX Giant Sets Workout - No Repeat

Hey, everybody, I'm Amy from BodyFit by Amy. And this is your TRX Giant Sets workout. This is a total body, no repeat workout where we will be using your suspension trainer in giant sets. So that just means that we will have multiple exercises of a similar muscle group in a circuit. And again, it's no repeat. So it's going to move quickly. I'm going to give you lots of options to work to your fitness level and be where you are today. Are you ready? Let's do it. Go ahead and grab your suspension trainer. We're gonna stand about shoulder, feet shoulder width apart, straps tight, elbows by our side. And we're just gonna get a quick little warm up. So go ahead and sit low, big reach up. So opening up the hips, using that suspension trainer to really get lower in that squat and little hip opener, big reach around. So we're just getting mobility, flexibility. We're getting the heart rate up, we're getting the blood flowing, we are getting the body warm and ready to go. So remember, with trx we do balance work, we do suspended work. That's why it's called a suspension trainer. Let's hold it down right here and then just open up the hips. I call this little gorilla walk. Open it out right through here. So we're getting a little bit of everything. You may feel a little off balance, but I don't want you to feel unsafe. But balance is part of the work. Go ahead, reach those arms forward, get a little stretch, open up to the side, starting with those hips square. And then as you're ready, you can turn into it all the way through. So entire body working today in Giant set. So Giant set is just three or more exercises within a set that are building on each other. So we're working with the same muscle groups through here. Let's just take a little side lunge, reach those hands forward, right through here. So we're doing arms out to get that little stretch, get the mobility work. So we will start with an lower body squat and lunge sequence giant set. Then we will have an upper body pull, lower body hinge and upper body push. And then some core on the mat. It's going to move quickly because again, it is no repeat, guys. Go ahead, turn yourself away from that anchor point, step forward into a lunge with those arms drop out right through here. So going through here, my straps are getting a little twisted. I'm gonna take them here. So with those straps, you may have noticed if you've done my T Rex before, I don't Do a ton of adjusting of straps one, because I want to keep it moving. By all means, you can move them as you need to. Especially when we go down to the mat, we really want to make sure we adjust to the right length. But from the standing position, one foot forward, lean into this. It's more about what is comfortable for you, making sure that you are in the right position for the exercise. And a lot of it is dependent on your space. So for me, let's switch our sides. Arms out. I have a very low ceiling in here, so I keep mine a little lower. All right, go ahead and turn around. We're starting with that first lower body. So some squats, some hinges. Those arms are by your side. You're going to sit low in that regular squat and just like we did in the warm up. But let's really focus on getting that strength building, getting low, getting through the glutes and then we'll isolate it in one side. Elbows in. 40 seconds, core engaged. Here we go. So using this first squat to get a feel for emotion, when we get to one legged, that's where we're really, really going to feel the isolation of the squat motion. But for now, I want you to focus on using your legs to do the work, using your straps to allow you to get a little lower. That's really going to come in handy when we need the balance for the one leg. What we don't want to do is pull ourselves up with our arms. Your arms are there for balance if and when you need it. But for now, get low, push out of the heels, connect with the glutes at the top. My elbows are by my side, and then when I sit, I extend. Last one. All right, now we're dropping to only 30 seconds, but we're getting right side, left side. So this leg is up. If you're feeling good about it, get as low as you can. You can even go into that pistol squat, but otherwise trying to keep this leg up the ground. If you need to, you can take the heel down as a modification. 30 seconds. Right leg working. Here we go. So you're sitting low, bringing it up. If you feel too close to those straps or they're getting loose, take a step back, keeping the chest open, keeping those straps tight and sitting like you're sitting in a chair, right? So if you need to, you can have that toe down, you can have the opposite heel down, but you want that right leg to being doing most of the work. 10 seconds, drive up through the heel. Core is engaged. Eyes at your anchor point. 3, 2, 1. Switch your sides right here. Here we go. Drop it low. This is where you're gonna feel. You might feel a little more off balance, a little less strong. If it's that left leg again, you can take that leg out. You can get really low if you want that burn. What we love about the giant set is you're gonna feel that burn either way. And we don't have to repeat circuits. No repeat, but same set of muscles, right? 5, 4, 3, 2, and 1. Shake it out. All right, now we're going to alternate our lunge. So straps here. Again, just stepping back. Reverse lunge. You can, if you want, keep that leg off the ground. Otherwise, tap it down again. Major muscle groups alternating. Here we go. Then, of course, we got 40 seconds here. Then we will switch gears and isolate with a true one legged lunge. If you want, keep that back toe off the ground because that's what we're going to aim for when we go right side, left side. But if you need to tap the toe down, but keep the front leg doing the work. You got a team adjusting my microphone right through here. Keep it going. Ten seconds. And breathe. Yes. Five, four, three, two, one. All right, now, one legged lunge. So we're gonna take it here. Drop it down. Bring it up. Knee up. Core engaged. If you can drive up through that front heel. We got 30 seconds, right, 30 seconds left. Here we go. So that core motion is the same as your one legged squat, but in that squat, we're trying to keep the leg out in front. With this, we're dropping the leg behind like a lunge. You're trying to keep it off the ground if you can, but if you need to, you can do a little tap down and up. You can even as a modification, just keep it stationary. If that is better for where you are today, that is totally fine. This leg is still getting the work. Keep it going. Down and up. Last one. And breathe. Shake it out. Let's get that other leg. All right, left leg. This is where we feel who might be stronger. This is why we isolate it. Zip up that core. Shoulders back. Keep those legs working. Here we go. And bring it up. Eyes up at that anchor point. Why am I telling you that? Because often we end up rounding in our back. We don't keep that chest open and eyes up. That's also good for posture. Does not mean that you can't lean forward at all. It just keeps those hips square, keeps that core engaged, keeps you from rounding in the back. Yes, team, five seconds. Breathe Three, two, one. Relax. All right, this is it. Last move. We're gonna take it to a little curtsy crossover. You have an option. If you want more strength, you just cross over here. If you want a little more cardio, you can hop it like a skater, but I want you to get low. I want you to have good form. 40 seconds, here we go. Cross and cross. You can tap the foot down. In between. It's a curtsy lunge or crossover lunge or keep the foot off the ground. If you want more cardio, you can do a little jump. We got a breather coming, so feel free to up that intensity one way or the other. Curtsy, lunge or skater, you can also keep it low impact, but keep that foot off the ground. You just want more of that burn. Yes. 10 seconds. Breathe into it. Eyes up. Lift. Legs are tired. I know they're about to get a break. 3, 2, 1. Catch your breath, team. Quick sip of water. We're jumping in with some upper body first. Giant set down. That is what it looks like, team. Some of our bigger movements. We're gonna go 40 seconds. Some of our isolations will take it to three. Catch your breath. I'm gonna adjust my fan just a bit. All right, we're gonna stay facing our anchor point. Here's what we got, team. Starting with 40 seconds of our row. So stimulating, that bent over row. Yeah. Your straps nice and tight. Walk those feet forward. Core engaged. Pull those elbows to your side, using your back to pull in with the row. Not letting the straps get loose and not letting those hips drop. Go ahead, bring it in. 3, 2, 1. 40 seconds. Bring it up and squeeze. So slow on your way down. Here's something else I want you to think about because it's going to be a lot on your back and shoulders. This is your upper body pull. So I want you to really be aware that you're not up in the shoulders like that. Really bring them down into the back and focus on pulling those shoulder blades in as you pull your body weight up. That is what's challenging about this. It's all your body weight. If it's too tough, walk those feet back a little bit. Decrease your angle. If it's too easy, walk them forward. 10 seconds. Squeeze. Elbows to the side, pull those shoulder blades in. Core engaged. 3, 2, 1. I want big stretch back. All right, we're gonna keep it here. We're gonna take it to a bicep curl. So again, simulating a bicep curl. Dumbbells, you're going to want to have a little less of an angle. Small, smaller muscles out in front. Watch me here to here. You got 40 seconds. Again, make sure you're keeping the weights out in front. Weights boost trainer. Here we go. Down and up. So your muscle memory, because you just did a row and because those muscles are stronger, is going to want to keep doing this, but I want you to keep it out in front of your body and keep doing this. So core is engaged. Take it here, bring it up right out in front. Elbows are out in front of the shoulders and you're pulling towards your ears or towards your forehead. Extend it out long. Get that stretch to here. You got 10 seconds. Breathe. Yes. Five, four, three, two, one. Stretch it out. All right. Really get that stretch. Lean into that. All right, we got some 30 second intervals now. We're going to take it to a wide row. So wide as in here. Then we're going to take it to wide bicep curl. You're going to pull it in. We got 30 seconds of each little stretch in between. Go ahead and take it out here. Palms are down. You're pulling those elbows wide. But again, roll those shoulders back, Drop them down. In 3, 2, 1. Wide row. 30 seconds only. Still work in the back and shoulders. Yes. Breathe. And back. Right through here. Core is engaged. What do I mean by that? I mean you're not letting your hips drop here and you're not arching your back here. Everything is pulled in nice and tight. This is especially going to come into play when we get down on the mat. And also breathe through it when we're suspended away from the anchor point. Last one, little stretch. All right, now we got that wide bicep curl again, a little tricky, but you're gonna go out wide here. You're gonna pull towards your chest. Palms are in. But it's not a row, it's a bicep curl. Little tricky to do, but you got it. Lean back, arms wide. Wide curl. Here we go. Take them in and drop them out. So pull those hands towards your chest, but try not to roll too much through the wrist. Right, we want to keep the muscle doing the work. So here to here, not through here. All right, Keep it going. Take it up, drop it down. Pull them in. Biceps. Back is working too. In shoulders. Yes, team. Three, two, one. Big stretch. All right, team, let's take it to some letters. We've done this before, so think ymca. Except that we're gonna go I, Y, N, T. All right, The I and the Y are challenging. If you need to bend a little Bit to get through it. The T's challenging too, but you're just thinking straight up. Let it drop slowly. Why drop slowly? T? All right, join me here. Relax those shoulders. I know they're tired, but they're gonna get a break soon. Let's get it done. 40 seconds. I, y, t. So straight up slowly down out wide for y. Slowly down and t slowly down, straight up. So it's okay, like I just did, to bend a little bit through the elbows to get there. To get there, right, to get there. Wait. What I don't want to see you do is pull with your back. So I y, t really strong through those shoulders. 10 seconds, team. Core is engaged. Body is tight. Breathing through actively, but keeping the core engaged. Three, two, one. And relax. Oh, stretch that there. All right, team, Breathe. All right, so let's take a little breather to shake that out. We're gonna finish with 30 seconds of just a little reach across and reach across. So no trainer. It's just a little cardio mobility, but to shake it out because that's a lot on our upper body. So we got 30 seconds. Reach across, reach over, Join me. Here we go. If you want just the mobility, keep it here. Low impact. If you want to really get that cardio, make sure your trainer's out of the way. Your TRX so you're not. But again, relaxing in the shoulders, that is a giant set of upper body pull. And we feel it, right? Everything was working. But to shake out those shoulders, little cardio mobility. Where are my arms going? Doesn't matter. Five, four, three, two, one. Quick sip of water. All right, team, two more things up top. Two more quick circuits. We are taking it to an upper body hinge, so watch me. First, we're gonna take it. Our first one is a little bit of a mobility move, but hinge it here. So I want you to hinge nice flat back. And then instead of coming up like this, pulling your arms, I want you to come up through the hinge. So roll it forward, push to the legs and come up through the core. Right, so here to here, not pulling yourself back up. We start with that, then we take it to a one legged hinge, Then we'll take it to a lunge and hinge. I'll talk you through that once we're there. Then we'll get a little side lunge to shake it out and get some cardio mobility. All right, so grab your straps in the center. Elbows here. Again, think of a deadlift, but it's also a stretch. Soft knees Watch me one time. Hinge it forward. Big stretch. Drive up through the heels. Core engaged. Here we go. Hinge. This should feel like a stretch. It is a stretch. It is a mobility move, but we're prepping for getting into those more challenging moves that we're going to right after this right hinge. What I'm trying to get you to do is not round up through the back or pull those straps. Really think of that. Hinge. Hips go to the back. Pull up right through here. Push down on those handles and let your shoulders get a good stretch. Right. That was intentional. To put this right after that, upper body pull. Breathe. 3, 2, 1. All right, so one legged dead lift looks like this. Imagine you have dumbbells. You've got this leg here. If you need to use it for balance, you can. If you're able, soft bend in both legs, bring it up to here. If you want to keep the knee off the ground, you can. Or to off the ground. If you need to tap it down either on the way out or on the way in, you can do that too. Right leg forward. Hinge it. Here we go. So one legged deadlift. Drive through the heel, back to center. It's going to feel like more of a stretch on the way down. And then really drive through again. Soft bend in both knees. It's not straight, but you're going to feel that hamstring burning right here. If you need to, you can make it kickstand. Pull it up where you tap that toe down in the back. But you still keep the weight in that front heel, right? Yes, you can. One more little stretch right here. Yes. Ah. Burn. Looks so simple. Looks like a stretch, but it's a nice, good burn. Same thing. Other side. Try to get that leg off the ground if you can. Both knees are bent, hips are square. 3, 2, 1. 30 seconds down and bring it up. This one may be a little more challenging on balancing. Maybe it is for you. I know it is for me. Here, drive through the heel. Chest open. It's gonna be a little shaky. That's okay. You can have that toe down, kickstand and bring it in if that's better for you. But keep that hinge. Yes, you can. Five seconds. Breathe. Three, two, one. Stretch. Yes. All right, so this next move is a little tricky. It's kind of a cross between a lunge and a hinge. We're going to call it a lunge and a hinge. I want you to keep it close, right? So one legged, take it back, hinge it forward from the Lunge position. Back to here. Come out of the lunge. So if you can lunge it down with that foot off the ground, then once you're here, tap that toe down, hinge forward towards the knee. Arms go straight. Hinge back through the heel, drive the knee up. Little tricky. If it feels like too much, you just pick one. You can just do the lunge. You can just do the hinge. 30 seconds each side zero. Zip up the core lunge and hinge. Right foot forward. In three, two, one. Take it. Lunge. Toe down, hinge it forward, hinge it back. Drive out of the lunge. Knee up, down, toe rest. If you wanted to try the challenge, keep that toe off the ground. Burn. And up. Yes, you can. 10 seconds. Can we get maybe two more? At least one we can. Last one. Let's finish it out. There's your time, but finish strong. Burn. Shake that out. Yes. We're gonna get. Same thing. Other side. And then guess what? Our legs are pretty much done after this. You're thinking, yeah, I know, Amy. All right, lunge it, Hinge it. Zip up that core. Shoulders back. Three, two, one. Take it back. Hinge it forward. Stay low. Hinge back, Push out of the heel. Drive up out of the lunge. Down, forward. You can go slower than me if you need to, especially for balance. You can go faster than me as long as you have good form, right? We don't want to sacrifice form. You here. I can't get as low on that one. Let's get two more. One more. There's your time, but finish it out. And up. Burn. All right, stretch that out. Last move of this giant set. We got side lunge, side lunge. So just like our curtsy crossover. If you want it to be more mobility and strength, take it slow. If you want to have that little shuffle in between for a little cardio, take it there. We got 30 seconds. Here we go. Side lunge. Push through. Sit deep. So this is still that hinge pattern, right? Even though we sit to the side into that lunge and squat pattern, we're still getting that hinge. Reach it forward. And again. I'm giving the arms forward to get a little extra stretch, but also helps you get into that hinge for 5, 4, 3, 2, and breathe water. Yes, team. One more giant set up top, some core, and then we'll call it a day. Let's breathe and take it here. Watch me. You can shake it out if you need a little stretch through that. Let's get it done. All right, Upper body push. So These are our suspended moves, so I really want you to use that core. The core is working really hard. The core is doing the pull while your upper body does the push. We got a chest press. Remember, if those straps are rubbing, take it a little higher. We're here. We got a tricep press. You can have that foot forward if you need to. I'll talk you through the rest. Join me here. Zip up that core. 40 seconds, chest press. So again, I want you to think of it like a chest press or like a push up. Right? Elbows aren't completely straight out. Or here. Split the difference 45 degrees. And then push strong with your upper, but pull with that core. Right? The core is keeping you balanced. If you're a beginner, you need a little extra support. Put one foot forward. Take it here. You're still using your core. You're still using the upper body. If it's too easy, walk those feet back. Too tough. Bring them in. You got five seconds. Four, three, two, one. Roll it forward. Little stretch. Yes. All right, team, so now we're switching gears to triceps. So back of the arms again, just like our row in our bicep curl. Your muscle memory is going to want to go here because you just did it. And because those are bigger, stronger muscles, we're going to keep it here. Extend through the triceps. Let's get it done for 40 seconds. Triceps core engaged. Out in front. Three, two, one. Here we go. So some little tips if you need to modify. If it's too much, put one foot forward, but keep that push through your arms. Try not to push back with your legs. Just have your leg for balance and push. It's gonna feel like a lot, especially right up above, around that elbow joint. That's okay, right? Take it here. Push it back. Core engaged. If you want more range of motion, bring those feet up. Or if it's too, too difficult, if you need a little less or a little more, take it here. Core stays engaged. Again, not letting those hips drop. Really pull with your abs as you push. I know. I'm feeling it too. Breathe. 5, 4, 3, 2, 1. Stretch right through here. Oh, man. Ah, I think we went a little long on that one, baby. All right, now we're gonna take a chest fly, so it's gonna look like this. We got those chest muscles, we got those triceps. Now we're going wide. Slight bend in the elbows. Again, your muscle memory is going to want to press. Try to take it with a fly. Moving from the side, palms Are out in front facing each other. Core engaged. We got 30 seconds. Here we go. Take it here. Little hold at the bottom is going to help you really feel that core kicking in. And then close it in. Push with the arms and shoulders. Pull with that core. Core stays engaged, but then really lift. Imagine there's a string on your belly button pulling you back. I don't have a ton of range of motion on this. I can't get super low. I would rather have more range of motion from here. Here, then challenge myself. Too low. Last one. Stretch it forward. Ha. All right, team, now we got our Superman. You know, I love this move. We're gonna sit back into your hips, a little bit of leg work, and then big circle of the arms take off. We're gonna get arms, shoulders, triceps, chest. 30 seconds, Superman. Lean back into it and lean forward into it. Here we go. You got lots of corners, core, lots of arms. Sit low, power forward, sit low, hands go behind. Big circle. So you're getting a big circle with the arms. Take it here to here. Yes, you can. I know. Breathe right through here. Two, one. And relax. Oh, man. All right, team, so to shake that out and get a little mobility after that upper body, we're gonna take it forward lunge, and then big stretch back to center, push off, forward lunge, big stretch. Last 30 seconds. Zip up that core. Mobility, cardio, upper, lower, take it down, push up. So keep that one arm up and push through that top arm, through the handle, but also push through that front leg. You get the stretch. You can even twist it if you want. That upper body stretch, but also push out of that front hand, right? You feel those shoulders, feel those arms, feel those triceps. Full body mobility, but lots of strength work too. 3, 2, 1. Roll those arms right through here. We're gonna take it down to the mat to finish this out. Grab a quick sip, join me down here. Oh. Arms are feeling it. All right, team, so to go down onto the mat for this core work, we want to make sure that our handles are right or above our knees. Our cradles are about mid calf, so that's usually 8 to 10 or so inches off the ground if you're standing directly beneath your anchor point. Right? So handles of the knees, cradles just below. Go ahead and come on down a few ways to get into it. These are all 20 second intervals, so we're gonna get through this core work fast. So grab those hand cradles, flip them up like dirty socks. Watch me one time. Roll back, stick your feet in, and Then turn it over into that plank position one more time. Whatever you need to do to get those feet in the straps. Sometimes I say this is the hardest part of the workout, right? Hold up those dirty socks. Roll back, toes in, flip it over. We're gonna start with that high plank. I know those arms are tired, but we got 20 seconds here. Just holding. 20 seconds here. Just holding. We're gonna get some little stretches in between. In between, child's pose. Whatever you need up dog to get that stretch. But only 20 seconds is going to go by so quickly. Let's finish this out, team. High plank. Lift it up with that core. Stay on the knees if you need to. Here we go. Holding here. So I want you to really think about tucking that pelvis, bringing the hips and the ribs together, but not bringing those knees in, right? Staying lifted. Really tighten out in those legs and those glutes. If I were to touch your quads or your glutes right now, you would make sure that they would be super tight for three, two, one, stretch. So what I mean is nice and tight. Contracted, contracted right down on those elbows. We got the same thing from here, only 20 seconds, so make it good. Here we go. Here, Use that little checklist. Tuck that pelvis. Think about hips and ribs coming together navel to spine, squeezing those legs and those glutes breathing through the movement. But your core is what's lifting you up, right? Keep it going. Three, two, one. Relax it down. Yes, team. All right, let's take it to the side. So this might be a little tricky. I'm going to take that top, top foot. I'm gonna push it here. We're gonna get 20 on the right, 20 on the left. If that's not right for you, take your feet out of the straps and just hold the side plank there or use that bottom knee. Let's lift it up for 20. Start with this hand down. In 3, 2, 1. So this side plank is tough with balance. If you can come up to here, I love it. If you can't, no big deal. Again, you can have this hand here. Just try not to lean into it. You can drop that knee down if you need to. Yes. Keep holding. Lift from here. 3, 2, 1. And relax. Roll through to that other side. Try to keep your feet in the straps if you can. Again, I'm gonna push that top foot into my bottom one. I'm gonna lift it up for 20. Elbow beneath the shoulder. Drive up from the hip. Here we go. I know we're going fast and furious, but that's because we're gonna get ourselves done with this workout. Oh, man. Stay lifted. I gotta peek under my hip and see my timer. We got five, four, three, two, one. All right, team, lots of core here. I'm gonna have to readjust. Let's put our feet back in the straps. Let's finish it out right here. Toes up. All right, you got a team. We have got our frog plank, so watch me here. I'm gonna go up. I'm gonna go frog, around and through, then reverse frog. Almost like that breaststroke. 20 seconds here. If that's not right for you, you just hold it. Let's lift it up. Zip up that core. 3, 2, 1. So frog comes in, knees out and around, then reverse it out. Knees to the side. And here it's a little tricky. Obviously, it's hitting hip mobility, but that core is working hard. You're aiming to get those knees towards the elbow. Last one. Finish it out. Ah, burn. All right, team, very last thing. We're on our elbows. We're dropping those hips. Down to one side, back to center. Down to one side, back to center. This is it. Finish it out. Three, two, core. Here we go. Drop the hips. Back to center. Hips and center. Yes, team. Up and up. Yes, you can breathe. Ha. 5, 4, 3, 2. So stretch up on those elbows if you can, get your feet out of the straps. If you can't, no big deal. I'm coming up into that cobra. Full Cobra, baby. Cobra, whatever. Look side to side and breathe. And then whatever you need to do to get your feet out of the straps. Take it here. Sit back. Child's pose. I know, team. I feel it too. Two giant sets, no repeat. So everything's different, but again, it's a lot on the same muscle groups. All fours just roll through. Cat, cow, really try to release, especially head, neck, and shoulders. I am so proud of you for showing up here with me today. That was not easy, but I hope you felt. Go ahead and come up carefully on to your feet. Take your time. Roll those shoulders. Make sure that you let me know in the comments how you feel about this workout. You want to see more of these giant sets? I definitely have kettlebell dumbbell body weight versions, but love to add more trx. Let's get. Let's sit back into our hips. Start through here. Reach forward, and then if you feel comfortable, let your whole body weight just hang and let your shoulders stretch into that. That giant sets. No repeat. We have a full no repeat challenge. Pull those toes in. So let me know in the comments and don't forget to like this video and subscribe away from your anchor point. Take it far away. Stretch into this and let's switch your sides right through here. Ah and of course check out all the links in the description. Join us in the Body Fit Athletic Club. Make sure on my mailing list make sure you are part of the Body Fit community and join us in the Athletic Club if you can on the Body Fit by Amy app. That is where the magic happens. That's where we can help you more on your personal journey. Fingertips down, let your head drop right through here. Thank you so much for being here with me today. It's a good stretch to come back to. Sometimes we feel a little bit of forearm or wrist tightness after a TRX workout. That's normal or even neck because we're gripping. But make sure you get that mobility, that flexibility, that stretching. Thank you for being here. Let's get one big deep breath in and out. You did it. That was your TRX giant size sets workout. Great job everybody.