37-Minute TRX Upper Body Strength Workout

Hey everybody, I'm Amy from BodyFit by Amy, and this is your TRX upper body strength workout. In this workout we will work the entire upper body, arms, back, shoulders, chest and core while keeping your heart rate up using our TRX suspension trainer. Of course, I'm going to give you lots of different options, so work to your level and listen to your body. Are you ready? Let's do it. Go ahead and grab your TRX suspension trainer straps. We're gonna walk it back. You're gonna have your elbows right here. So we're about mid level here. We're gonna take our feet shoulder width apart, we're gonna sit low and then we're gonna reach up. So starting with just a little warm up through our suspension trainer, taking it down and up right through here. I really want you to think about getting low. Doesn't have to feel like a full on squat, but just opening up the hips and then big stretch mobility right through here. This warm up, we're going to get our body's core temperature up and get our muscles warm and be moving through some of those movements that we're gonna do. We're gonna take it right here. We're gonna shift our side lunge just side to side while we reach those arms in front and driving up and through. So really get the stretch out of it right here and here and then walk your feet in. I want you to hang out in the back and then just open up if that rotation is right for you. You can keep it a little smaller if you need to, but to open up through the back and the spine. Yes, big reach. And then we're going to flip ourselves around so facing away from your anchor point should do a big step forward. Take those ar arms behind. I'm going to circle my arms back up to the front. Little forward lunge right through here, opening up the hips. Even though we're working upper body today, always a good idea to get those hip openers to get everything mobile. Work on that mobility and flexibility. One more right here. Hold this one here. I just want you to inch away and lean forward. So we're going to press that heel down. Big stretch through the chest and let's take those arms up, switch your legs, walk away. Feel that stretch through the top and let's go ahead and turn ourselves back around. We're going to start facing our anchor point and what we got today is we're going to be working in five minute blocks. So we're not going to worry about intervals or circuits. We're Going to have a five minute block which is going to exist as your circuit. So where we're focusing on certain body parts in the upper body, as you can tell, that's also going to keep your heart rate up. So we're going to start with our basic row. We love this or low row or high pull. We're going to bring those elbows up to here and then at the halfway point, we're going to take our elbows wide. So what I want you to think about, if it feels too easy, walk those feet forward even more, increase that angle. Too tough, walk them back. But the idea being just like that bent over row, we squeeze in the shoulder blades using our big muscles along our spine. Here we go. Five minutes starts. Now. Bring those elbows up and drop it down. So thinking about that core staying engaged, you want to really think about pulling the elbows in, pulling those straps right towards your rib cage. So keep going. So thinking we're squeezing in those back muscles, core is staying in tight. So we're not letting our hips drop, we're not arching our back at the top. Bringing it here and breathe. Good. Five minutes does not mean that we're not going to get a break. It just means that's going to be our interval. Let's take those hands down and pull those elbows wide. So again, still working the back muscles, core engaged. But instead of your bent over row here, I want you to think of it like a wide bend over row, pulling the elbows back and level with the shoulders. Keep it moving. We'll get a stretch in about 10 seconds. Squeeze, pull it through. We got five, four, three, four, two, one. Big stretch back. Stretch it right through here. Take the shoulders here to here. And then keeping in alignment with the big muscles. So we had big upper body pull. Let's flip ourselves around to upper body push. I know it's a little different. You may have to bring these straps down depending on your anchor point. We want them about that mid level. We're going to take it here. Walk your feet back. And now we're doing that big upper body push. So it's a chest press. Think of it like your regular chest press. Halfway through, we're going to turn those palms in, take it to a little bit of a fly. So core engaged in 3, 2, 1. So you're lowering yourself down. Think of it much like a push up, right? So those elbows aren't straight out, but they're not all the way pulled in. We're splitting the difference and what I love about the chest press on the drx Is you feel all that core working hard, right? It's gonna feel a little shaky. That's okay. Those straps are rubbing. Lift your shoulders up a little more. And if you need a little less of an angle to make it not quite as challenging, you can walk your feet forward. If you want to challenge yourself even more, walk your feet back. I know I need something in the middle, but thinking about the core pulling just as much as that upper body push. Now let's turn those palms in. We're still going to get a chest press so we're still building. Pushing with the elbows bent. Not quite a fly yet, but right through here. So you're feeling a little more of the back of the arms of those triceps. But again, taking it wide here instead of here. So palms are facing in. That's the difference. We got upper body, big pull. Upper body, big push right through here. Yes. Keeping it moving. 5, 4, 3, 2, and breathe. Stretch it over right through here. Big stretch, side to side, just like that. Let's flip ourselves back around this time. Keeping with the back. We're gonna do our letters. So we're gonna flip up to a W. We're gonna take it out wide with a T. So watch me here. One time we're here, lip up with a W. And then we're going out wide with the T. So back of the shoulders and your back in three, two, one. Here we go. Flip it up slowly down. Take it out slowly down. Flipping it up slowly down. Take it out. And when I say slowly down, I mean you're not just letting yourself drop. Drop, right. Once you squeeze, then you resist that movement on the way down. Yes, you can. Ah. We are so close to the end of this five minute block. If you feel yourself arching that back, I want you to walk back a little further. Can you add. Take it to a Y right here. You're going up. Yeah, Slowly down. Let's take it back to that W. And here. Let's go Y and W for these last 20 seconds. Which one was I on? Yep. Why? And W, one more each way. And here. 3, 2, 1. Take it back to that nice big stretch. So you can start just taking your hips to the back and move those arms forward. Little stretch here to here. And then if you're really feeling it and you want, you can really sink back and get that stretch as well. Love the TRX for a nice good stretching tool. You can even drop down to here if you want to feel that. Here. Grab a sip of water. That is what it looks like. Team. I know that's a lot. And yes, we're gonna feel it in those shoulders and a little bit in that upper back. That's all part of it. We're gonna get a nice big stretch at the end, so don't worry about that. We're gonna get it done as we're going. All right, team, so let's put my watch here. Okay, so we're gonna take it back facing away from our anchor point. Now we're going to go to some of those smaller muscles. So we're going to take it with triceps. Now, with our triceps, we're going to think of that tricep extension that we do through here, and I'm going to give you some options. So we're going to take it up through here, walking it forward. I want you to start here, and then if it feels too easy, walk those feet back. Too top. Take them a little higher and just really think about leaning and then pushing forward. Your muscle memory is going to want to go to that chest press, but we got the smaller muscles here, so really think keeping those elbows pulled in. Core engaged. Nice and tight. In three, two, one. Here we go. Push it here. Slowly down. Big push. Small movement that we feel a lot, right? I know. I feel it too. So slow. Don't worry. We're not going to be here very long. We're going to get some core. Work it in right through here. Keeping those elbows in nice and tight. And breathe. Take your time. You can also stagger if you need a little extra support. 4, 3, 2, 1. More burn. Big stretch forward. All right, team, now let's get a little bit of core working. So we're going to take those arms to the back. We're going to take it to our superman. So we're just to going just going to roll it forward. We'll start with a little roll out. So you're just taking your arms out. Feel your core kick in a little bit of an angle. You decide where you need to be, and then roll it back. May have a little slack in the straps, and that's okay. Then we'll add a little back squat with it, and a little bit of power. So starting here, arms by your side, using your core, and big out stretch with the arms. Three, two, one. Taking it here, bringing it back, right? Taking it here and back. Leaning into it, rolling it out. Yes, team. So just leaning forward a little roll out to begin with, but I want to do a big circle of the arms so we get the mobility. Two more Around. Last one. Watch me here. You're gonna sit back. Back squat. Take off. That's where Superman comes in. Back squat. Rest those arms. Take off. I know. Back squat, Take off. There we go. And keep it going. If you want to add a little power, a little extra cardio, you can be here. Little jump back, little jump forward. Notice I'm not jumping very far. Just a little bit of power from toes to heels. Here we go. We got four and up. Three, two, one. More. Breathe and relax. Walk those hands out, Get a nice big stretch. Let's flip it around. I know. Burn. All right, now that we got the back of the arms in the core, let's get the front of the arms. Bicep curl. So we're going to take it to our standard curl here. Halfway through, we're gonna turn our elbow out and curl here. So curling here, curling here. We got about two minutes to go. Just under. Arms are out in front. Now, remember, your muscle memory is going to want to do the row, but we're going to keep them turned up. In three, two, one. So you're here. Slowly down. I like to say pull towards your ears. You can also think of them as out in front of your face. Right through here. Yes. What we don't want again is the row. You do that. That's okay. You're still getting your biceps working, but we want to isolate those buys right here. Breathe. Yes. Right here. All right, Take it right here. I want you to actually start at the top. Turn your palms in, elbows out. Gonna slowly lower down. Elbows go out. Curl to the chest. Slowly lower down. Curl to the chest. Yes, you can down and curl. I know. Breathe right through here. Boom. 30 seconds, not very long. Breathe. Yes. Hold it back. Quick little stretch. Now you pick. You can do but regular biceps or chest in last 10 seconds. I know. I was feeling that burn. That's why we had to give our wrists a little break. Three, two, one. And relax. Yeah, that's the hard part about these flows when it comes to TRX is that gripping. Right? So we're actually going to give ourselves a little break from the grip right now. I want you to grab a sip of water. Whoo. Let's take it down to the mat for a little bit of core. Core. We'll actually rest our arms completely for just a bit now with these straps to go down to the mat. We want to take it where these are, about level with our knees, about just below the knees for the handles. And then the cradles are about mid calf or mid shin Right. Then we're going to come down on our back. So if you're standing next underneath the anchor point, that's about where that needs to be. And again, a lot of your adjusting of your straps is going to be dependent on your anchor point. That's why I'll do a ton of adjusting between front and back, because a lot of it is going to be just moving your feet. Right. Okay, so we're going to take these right here. We're gonna flip up those like dirty socks. We're gonna roll back, we're gonna put our heels in. So actually, you can just have the two fingers in. Take it right here. All right, so, yes, that's a little bit of hamstrings. I want you to think about just the stretch. The first thing we're going to do is just a little basic crunch. So we're going to bring the knees in with control. Little lift of the shoulders, and slowly down. You don't have to do anything yet with the lower body. Think about that upper body. We're going to wrap the core as the knees come in, tuck the pelvis, and then it's a crunch, But a crunch using our entire core as a unit. Elbows out, wide it. We're gonna start those five minutes in three, two, one. Everything in. Slowly out. So this way we give our hands a little break from gripping the straps and focus just on the core. Right, and here. And breathe. Can we bring the elbows in a little bit more to meet the needs? Yes, you can breathe right through here. Can we add even more and get a little lift of the hips? It's a little tricky to lift the hips while keeping your feet in the straps. It's gonna have. You're gonna have to control it a little bit more. You can't just roll or use momentum and breathe. Let's get four more right here with both everything in. Little lift. Three, two, last one, and breathe. Right here. So hands by your sides or underneath your hips. Now just the reverse, so relax your head, neck, and shoulders. I know. Think about that deep core. Little lift. Again, a little trickier because you can't just use momentum like we could if we didn't have those straps. Keep it moving. We've got four very controlled. Three, two, last one, and relax. Take your feet out. Out of those straps. We're going to move into a little bit of a plank series. Now we've got those straps. Now flip them up like dirty socks. Roll back, stick your toes in, and flip over into that front plank position. Two minutes down. Three to go. Don't worry, we're not going to hold a three minute plank, but I do want you to come on your elbows. We're going to start first with very slowly plank singles. So we're here. Big inhale. As we exhale, lift to the knees first. Then trying to just use your core, lift those knees off the ground, then slowly down, slowly down. Now, in our regular plank, so at your own pace, inhale, exhale, Tuck everything up. And in. Using your core, lift those knees off the ground. Try not to push through the elbows or push up from the straps. At your own pace, up and lift. I actually find these more challenging if you're really thinking about the core doing the work, than just holding a regular plank. Right, and down. Almost there. And breathe. Then we'll add a little movement to some planks. This is movement right up and down. All right, team, so now we're gonna hold a plank and we're gonna do a little tiny hip drop side to side. I'm gonna give you some options to drop with your knee first, and then we'll try to keep the knees off the ground. So starting here, come up to the knees, up to your plank. You're gonna drop the knee down. Little resting point, back to center. Drop the knee down. Back to center. Oh, man. Core on trx, always challenging, right? Drop the knee down. Back to center. Let's get four more like this. We're going to keep all these pretty short. Three, two, last one. And relax. Right? So tough. All right, now if you can, we're gonna keep the knee off the ground. We still want that little tip tilt. We're almost there. We have one minute to go. Core engaged. Lift it up here. Little drop, back to center. Little drop, back to center. You can just tap that knee down or keep it totally off the ground. Last four. And breathe. Three, two, one. Oh, man. I know. All right, team, so bring it in right here. You're up on those hands. We're gonna lift up in the bear plank. We're going to start with just a little hover and then we're going to take those feet back. So watch me here. Inhale, exhale, lift. Three, two, one. And down again. Lifting with the core. Inhale, exhale, lift. Hold. 3, 2, 1. 1. Let's go two more. Inhale, exhale, lift. Hold. 3, 2, 1. Last one. Inhale, exhale,. Lift. Let's hold for 5, 4, 3, 2, and 1. There it is, team. Stretch it back. Roll through your wrist. Yes, you can. I know. Bring it up. Catch your breath. Grab that water. All right, team, hang with me. We got a couple more things. Two more blocks of five minutes, and they're going to go fast, I promise. That was a core burner, right? All right, team, so we are going back two facing away from the anchor point. We probably want to bring our straps up just a little bit again, about to that midway point, third of the way up, and we're going to bring our elbows on the outside. So we're here. I want you to watch me first. Elbows on the outside, straps on the inside. Gets a little tricky, but we're going to start with just a little knee drive, keeping the core engaged, keeping the upper body working. Also a little lunge, right? So we get a little bit of legs, too. A little knee drive. Either just your knee or drive it up. Little sprinters. Lunge each side. We'll get eight each side. Then we're going to bring it in here, and we're going to take it to some triceps. Then we'll take it back to some rows. We'll add a little bit of extra core. Are you with me? Yes, you are. We are so close to the end, so hang out with me. Starting with that. Right foot forward, left foot back. You want to be at that angle. So we're here, right? This keeps the upper body working. Here we go. Down. You've got eight. Or you can just switch when I switch. With or without the jump. Keeping the arms in tight, little push up through your upper body. Right? Four, three, two. Good. Switch your legs. Same idea right here. In three, two, one. Here we go. Drive it up. My arms are shaky. That's a good thing. Breathe. Hand up. Four, three, two, one. All right, team, so we're here. You can start here. Walk your feet back. You're gonna push up and slowly down so it is a close grip press. You want to keep those weights or those weights, that's those traps down by your hip. We're gonna slowly down and then push it up. It's challenging, but you can do it. Join me here. We won't be here very long. And push feels too easy. Walk those feet back. You feel like you're rubbing on those straps. Maybe you want to come up a little more and just focus on the push. Right? Big push back of the arms, right chest and shoulders. Breathe. Three, two, one. Walk it out. Right here. Big stretch over your head. Yes, team. All right, before we flip to that other side, I know we just did a bunch of planks, but we're gonna put our elbows in these cradles. Right through here. Now what I want you to think about is just holding them nice and tight. And then as we feel stronger, we're going to walk our feet back. I know those arms are feeling it. Keep your elbows in tight. You need to grab your hands. You can, but if you can keep them parallel. Walk your feet back. Holding it here. Here we go. If you need to be even higher, that's okay, too. But push into. Feel the push. How we activate those triceps as well. And then can you walk your feet back just a bit? Yes, you can. Just a bit. Can you move those arms really slow? Up and down. Auburn. I know. Four, three, two. Triceps. Yes. Stretch it out. Oh, man. Team. All right, let's take it right here. Flip yourself around. I know. Two minutes to go. Here's what we got, team. We're gonna grip those hands really close together. We're gonna come up for a row. We're gonna do a little twist. So I'm slowly coming back using my back. And then twist with my core. Almost as if I'm coming to here. Let's take it in three, two, one. Here we go. Pull up at the row, then twist slowly down. Pull up with the row, then twist slowly down. Yes, you can. Right here. You got it. And breathe. Core and upper. Boom. How about four more? You got four. And slow. You got three. Twist it slowly down. Two. One more boom. And relax. Quick little stretch. One more thing. From here, we're gonna do our alligator mouth, right? And then we're gonna rotate it. Alligator and rotate. Start small, then walk your feet forward. As you feel more comfortable, turn them in right here. Big stretch. One pulls up, one pulls down. Slowly down. Twist, reach. And here. It's mobility, too. Doesn't have to open up. Super straight. I get it. You may have to pull. Pull through it. That's okay, too. Back and shoulders. Bring it up. Rotate. Think about that core. So little. See the rotation of my torso right through here and here. Strong arms, strong abs for 5, 4, 3, 2, 1. And relax. Stretch it back. Yes, team, big stretch. Grab your water. Meet me on the mat. We're gonna finish strong right here. All right, team, this is it. Very first thing we're gonna do. And then we'll adjust our straps in between. You're going to be underneath those straps, so I want you to bring them up about hip level. I know it feels a little weird. And if you don't have a super high ceiling, you may have to have yours with a little bit of this. That's okay. Too but hip level. Okay? So right about at your hips. And here's what we're looking at. We're going to bring it down right here. We're going to start with a little bit of core, some little heel taps, so you want to be able to reach to hold right there. Then we're going to lift those hips. We're going to do a row from here. We're going to get biceps, back and shoulders. Then we'll bring them down. We'll finish with a little bit of core. Almost there. Five minutes to go. Hang with me. Then we're stretching it out. So you want to be sitting. You may even have to slide yourself a little closer. I know that gets a little tricky if you're at a door, but just hang it here. Find that balance in that V6. You're going to tap those heels. Tap those heels right through here. If that's not right for you, sit up nice and tall and just bring your knees in. This is an option, too, right here, if you can, from the top. Tap, tap, tap. Good. Can you take them both? Both down. Bring them in. Core down, deep core pull everything in. Trying not to pull yourself up, right. But use your core light grip on these straps. 4, 3, 2. Last one. Stretch it out right here. All right, team, now we're going to lift those hips high to the ceiling, and you're going to bring yourself up to here. So. So if you need to adjust the straps one more time, maybe you want to be a little higher. That even might be a good option. Take them up a little higher. Bring yourself underneath. Hips come up in a bridge and pull those elbows up. Here we go. Now, this is super tricky. I get it. It's not an easy exercise. If you don't like it, just go back to a low row. That works, too. Or keep that core working. But let's try it just to finish out strong right here. Lift, lift. And you can either keep those hips up, or if you need the break, drop your hips down in between bridge row so you get a little extra support from your glutes and core. I know it's upper body strength. We'll take it here. Up. Yes, Take it up. Three more. Three, two, and one. Shake it out, team. I know those back muscles. Let's take it down right here. So readjust those straps as you're giving your arms a little breather. Remember, we want to be in that plank position or that low position. So feet in cradles about mid. Calf handles right through here. Here we go, team. So I am Going to take my bottom foot and put it in this lower strap. I'm going to take my top foot. I'm going to cross it over now. I got into it that way. Not everybody can. You may want to get it into the plank position, or you may just want to keep your feet on the ground and take this to a side plank. Does that feel feels iffy to you at all? Side plank works. Push that foot into the top one. Nice and straight. Core engage. We're gonna lift and lower. You can use this hand, but try not to push too much. Let's take it right here. Here we go. Lift. And lower. So using your core to lift. If you need a little extra support, you can certainly do it on your knee. That works, too. Right here. I know strong through that side plank. It's tricky. I like to go all the way down so you get that little breather. You can readjust, right? We usually can crank a few more out. We don't have to support holding the whole time. Three, two, one. And relax. I'm gonna try to flip my feet all the way over. If you can't do that, that's okay. You can. You can switch. Take them out. I might even have to do that. But same thing. Top leg is going to be in the front strap, bottom leg a little bit behind. We're gonna lift and lower, dropping all the way down in between. Here we go. Lock it out. As in, lock out that core. But don't hold your breath. If you're feeling comfortable to take that arm up, use it. You might feel a little swinging there. That's okay. As long as you can maintain that good form, keeping those feet pushed towards each other. It's going to really help. So squeeze those inner thighs together. Believe it or not, that's going to help activate your deep core. Four more. Four. And down. Three, two, one. And relax. All right, team, this is it. Flip them up like dirty socks. Put your toes in. If your toes are not in already, let's come to that last plank position. We're going to hold a plank on our elbows or your hands. Your pick for these last 30 seconds. Join me here when you're ready for five minutes. We got about 20 to go. Maybe we'll hold a couple counts extra, but just stay lifted. If you need to drop those knees in between to readjust, go for it. Otherwise, strong arms, strong glutes and quads and hamstrings. When you tighten out those legs, see what happens with your abs? It helps you stay lifted. Let's hope for 5, 4, 3, 2 and 1. Stretch it back team, take your feet out of those straps. I. No, I feel it too. You want to know the reason why I do so many full body workouts on trx? Because when you isolate that, it is challenging, right? When you don't get those breaks in between, I like to switch between upper and lower. But again, some of you love that and sometimes it's really great to isolate our upper and our lower because we can really work that muscle endurance. Take it right here. You can take those wrists here, get a little, little stretch or even turn them this way if that feels okay with you and then find a good position. Little cat, cow. We're going to come up and stretch with the straps. Quick stretch, but just to get a few breathe, burn and here, slowly bring it up. Let me know in the comments. Did you like this? Do you like isolating just the upper or just the lower? Do you like the five minute blocks versus intervals? Let me know. I love to hear from you. So let's take those straps. I'm gonna bring mine up just a bit and we're going to walk ourselves forward right through here and lean away from it. So just like we did in the beginning, I want you to really press your shoulders away. Use that foot for stability so you're not just letting yourself hang. You've actually got your foot in front. You can even do a little twist side to side if that feels okay with you. And then let's take those hands out in front, stretch it here. So leave me a comment. Leave me a like, let me hear from you. I would love to know how that felt for you and how you're feeling at the end of this workout. Let's go ahead and turn it around this way. Just like we did in the beginning. I want you to start with the hips to the back and reach those hands forward. Press your shoulders down. And of course, if you haven't already, check us out in the Body Fit by Amy app. Stretch right through here. Would love to hear from you joining us in the app that is where you get access to all the extras. If you want, you can let yourself drop even more right through here. All the extras, our nutrition plan, weekly live streams and Q&As, recipes, extra support and so much more. So let me know how you felt below. Let us know if you have any questions. Make sure you get on that email list so you never miss a beat. And of course, don't forget to join me back here again. Whether that's for trx, let's take that wrist in, down, let your head drop. Or dumbbells or kettlebells or bands or any other variety of videos. Chances are I've made it for you. Let's take it right here. Other side. Always fun to be working out with you. I hope you're proud of yourself for being here, because you should. If you showed up today, you're successful. Let's get one big, deep breath in and out those arms. You did it. That was your TRX upper body strength workout. Great job, everybody.