TRX Arms & Abs BURN Workout: AT HOME Suspension Training for upper body & core

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your TRX arms and abs burn workout. In today's workout, we are using the TRX straps to work your entire upper body, your arms, back, shoulders, chest, and a lot of core. I'm going to be giving you different options, so work to your fitness level. When you're finished with this workout, be sure to check the links in the description below. You can get a free trial of the TRX app through my link and I would love to hear from you on on our survey what you want to see in the future from TRX and from me. Are you ready? Let's do it. Let's start by grabbing those straps. I'm going to take a big step back and we're going to start just opening up the feet wide. Sit low, and then as you come up, we're going to do a big reach above, just a big circle. So even though we're not going to be working the lower body, we want to be warming up all the way through the back and including those legs just so we get our muscles warm and our bodies ready to move. So really focusing on that shoulder mobility all the way through. One more, and then let's hold it at the top. We're going to take those straps. We're going to do a big circle forward and around. So we're coming forward in front, grabbing the straps underneath, and then rotating as we make a big circle right through here. Then we're going to take a little step forward, and I'm going to step out to open up the hips, but reach those arms forward. So again, upper and core, we really want to stretch through the arms, through the back, but always a good idea to get a little hip mobility as well, right? You don't have to step super far. I know we're all working in our own spaces. Maybe you have more or less space, but I want you to really lengthen in those arms, stretch through the shoulders and push down just a bit so you really get that stretch through the shoulders and chest. One more right here. Let's turn ourselves around, facing away from the anchor point. And we're going to step out into that forward lunge with that opposite rotation. So as I step forward, my right, my left arm's coming up, right arm behind. Then I'm going to come back to center. Same thing. Other side. Nice big stretch. Starting with just my arms out to the side right here. Really good hip opener as well. But again, through our back, through our spine, we're going to work on those core muscles. Now let's take those arms in front. Same motion, but we're coming from the front right here. We'll get one more each side. And here we're gonna drop the straps for just a minute. Make sure you have a little space. And we're just gonna inchworm her out. This is what, this is one of my favorite warm up exercises. We're gonna take those hands inchworm out to here. If you need to drop to those knees, that's totally fine. And then inchworm your way back. Fris and I love the inchworm. Reach it up is because we're getting everything warm, right? We get that stretch through the hamstrings, through the back, through the calves. We get our arms warmed up, our core warmed up from here, but also that nice good stretch through our entire body. Let's get two more and then we're gonna jump right in. The way we're working today is pretty fun. We're working in timed intervals. Most things are 30 to 40 seconds. One more right here. Take your time and you can hang out here for a second or drop to the knees. And we're just going to do a little rotation to the side. If that's not right for you, of course, turn from the knees. That works too. Again, just a little more movement. Gonna get a lot of rotational movement today. So I want to make sure that we're feeling good. Go ahead and walk those hands back. All right. We are working in muscle groups today. So one of the things I love about TRX is really everything is a core workout, right. So our core is working all the time. As we stabilize, I'm going to be giving you lots of cues for that, but we're going to get a lot of our traditional upper body moves and then we're going to add on a little extra core to it. So. So we'll start with one thing, then we'll give you the option to add on. First thing I'm going to do is I'm going to take it to a single strap. So may need to bring those straps up a little bit. Minor about the mid length. Sometimes we go all the way up. You're going to take that handle and cradle on one side, stick it through the triangle on the other side. Once you pull that through, you'll do the same thing again. So now this one. Handle and cradle through the triangle on that other side. Then you're going to give it a nice tug and you're going to feel where you are. So you may again from There need to adjust a bit depending on your space. So we're going to start with a single arm row. Think of that single arm row you maybe do with a weight. We're going to take it here. Watch me here. My shoulders are square. My core is in nice and tight. I'm going to lower down. I'm going to pull that elbow here to my side, squeezing in my shoulder blade. I'm going to get a little rotation through the palm so I get a little extra. We're going to start with 30 seconds on this side. Then we're going to add our little reach. I'll talk you through once we get there. We'll get a little rotation for the core, but Starting with only 30 seconds, one side only. Here we go. Rotate just with the palm. Pull it in. Core is in tight as always. If this feels too easy for you, walk those feet forward. Increase that angle. If it's too much, walk your feet back. You can also always do that staggered step. If you need a little extra. It's a little extra support right through there. So really isolating that one side of our back. Let's get one more and then relax. You can take that forward. Get a little stretch. Now we're going to add a little rotation. So we're going to open up towards the back, get add a little power to it. And we're going to touch up at the straps. We're not crossing over. We're going to touch here. That feels like too much. You just keep what you just did with the regular single arm row. But this way we get a little rotation for the core. We keep that side of our back, our shoulders, our arms working, and we'll keep our heart rate up. All right, we got 40 seconds this time. Core engaged. Three, two, one. We're gonna open it up, reach it back, Pull strong and reach. Now, I like to add a little power to this, but if that doesn't feel right for you, you just keep it at your own pace. Feel how that feels in that one side of the back. I know it's screaming at you. You're rotating through the side. Power it up. Reaching 10 seconds. It's where we really have to stabilize with that core. Yes. We're getting the twisting motion, that torso rotation right here and here. And relax. Stretch it here. Speaking of torso rotation, before we go to that other side, we're going to grab those straps together and we're gonna get a little torso rotation. So just something in between. We're gonna take it right here as you come up you're gonna power up and push out to that rotation. So power. You can even come up on those toes pushing out in the rotation. We're gonna get 40 seconds zipping up the core. Here we go. So down, push and rotate slowly down. So this first round, this first set of exercises is all about that pull, upper body pull, right? And adding in that rotation. So the start of this movement, right, Feels like a row. And then you push out to the side using your core. 10 seconds power push. Can feel it. 5, 4, 3, 2, 1. Relax it back. We're gonna take it. Same thing, other side. So we're back to that single arm. Remember, we're going to take it like a single arm row, but we're suspended. We'll start with just 30 seconds of the pull. Then we'll add that rotation and that reach. Right? Let's start here. 3, 2, 1. Remember, I'm going to rotate that palm down and here. And if it helps you. Sometimes it helps me to feel like I'm doing both sides just to keep my shoulders square. If that is helpful for you, keep it right here. Just to make sure we're not rotating too soon, and we're keeping really working stability as we pull with our back muscles. Right? You can even put a hand here to feel it. Three, two, one. Nice and strong. That one is hard. Right. Now we'll add that little rotation. We're going to open it up. Power pull to the top. Let's get it done. Zip up that core. We have 40 seconds. This time, adding a little extra core. Up to a core that's already working hard. Here we go. Open power. Take it. Release. And here. And again. If that's not feeling right for you, keep your regular row. Too tough. Walk those feet back. Too easy walking forward. Right here, right? I know for me, too. To this left side. That's why this unilateral work is really important, because I can tell that it's not as strong on this side, and I need that work. Three, two, one. Stretch it out. Just to finish out this circuit, how about we do that torso rotation one more time? Remember, we're pulling with both this time. Then push out as you rotate. If you think of it as this rotational move, really target the obliques and stabilize here this time. 40 seconds. Here we go. Up and rotate slowly down. Here we go. And again. You can come up on those toes. And then remember, your resistance as you go down is as important as coming up, right? We get lots of power. Then your core has to work really hard not to Just let yourself drop, right, to really get that power here. And down. One more, all the way through. And relax. Ah. We're gonna unhook those straps. We're done with the single strap, so you may need to bring them down just a bit. Grab a sip of water. That was a first circuit. A lot of pull, a lot of back and shoulders. A lot of torso rotation. Let's flip ourselves around and we're gonna get a little bit of upper body push. So thinking of your chest press, right? Simulates that push up motion. Remember, we don't want to be out here or here. We're going to take that 90 degrees and this. Our core is working the entire time. As we push with the upper, we're pulling with the core. We're going to start with that press and then we will take it. We'll add on to add a little extra core, even though our core is working the whole time. So we're here. Shoulders are here. If those straps are rubbing too much, remember, you can lift up a little higher. Adjust if you need to. Too easy. Walk it back. Too tough. Take it here. Regular chest press. Here we go. 30 seconds. We're here. Feel that core. Your core has to be stabilizing the entire time. Remember, keep breathing, but tighten up those quads and those glutes. That's going to help you. And as you push, remember, you're all also pulling with that core. I like to think there's a string on my belly button and somebody's pulling that string through my back. Right. So we're not just letting loose here, arching or here we're solid all the way through right here. And relax. All right, Little stretch from that. We're gonna hang out with that. This time we're gonna add a little extra core, but also some shoulder mobility. So as we do that press at the bottom of the press, we're going to add a little overhead reach one and then the other from the bottom of the movement. So a lot of core stability, but you can do it. 40 seconds. Chest press. Overhead, overhead. And here, take it down. Little reach, reach. I know. And here. And reach, reach. Feeling it. I know I am all through my chest and shoulders, but a whole lot of core stability. Really think about lifting with that pelvic floor as well. That's your strong foundation. Pelvic floor is at the bottom of that pelvis. Last one. And relax. So as we're contracting with the core, we're lifting with the pelvic floor to create that strong, stable foundation. It's going to Help us in all of our movement, feeling those upper body push muscles. Right? All right, we're gonna take it to here. Going to take it to an exercise that I love, one that I got straight from the TRX app. If you haven't checked out the TRX training app, so many workouts, so many cool moves. So we're coming into a forearm plank, so watch me here. I want you to think of it like that forearm plank that you do on the mat. If that doesn't feel stable for you, walk those feet a little higher. Or you can actually start here and walk back. So you're just holding here. You're gonna feel those upper body muscles working as well. But we're going to stabilize with our core. First round is just 30 seconds, and then we will add on even more core if it's possible. Here we go. 30 seconds, starting here. Here we go. So those forearms are kind of right in the middle. And again, if it feels like too much, walk those feet forward. Or you can. You can also always stagger a bit to give yourself a little extra support, but it's here. I know. I feel it, too. Oh, man. Right here. Keep holding. Stay lifted, not letting those hips drop. Everything's nice and tight. Tighten out the quads, the glutes, and relax. So I want you to take those arms forward. Get a little stretch. Right? All right, team, what do we got here? Now we're gonna take it to a roll out. All right? So you have the option if you want to just hold that forearm plank again. I know it's a lot. Take it. Otherwise, we're going to roll it out. So we're here. Watch me here. And we're going to go forward and back. So again, we're incorporating some shoulders, some upper body, but it's also going to be tougher on your core. If that doesn't feel right, you just hold it. 40 seconds. Here we go. Oh, man. Yep. The first time I did this, doing a core workout in the TRX app, I was so sore, you guys. But the best kind of sore, right? Again, we're stabilizing with our core core, but our arms, our shoulders, everything in our body is also doing the work. Right? So tighten out those legs and glutes. Five seconds. Three, two, one. Just take those arms up and maybe out to the side. Get that nice, good stretch. It's a little tricky because that chest press, we think of it as upper body, but we're having to really work the core. That forearm plank, we think of it as core, but we're having to really work that upper body. Shake those out, give your hands a little break, roll through those wrists, grab a sip of water if you need it. And we're going to take it. We're going to face away. We're facing that anchor point. Point again to get a little biceps. Then we'll take it down for some triceps, and we'll finish with some core. All right, team, so our bicep curl, again, simulating a curl that we might do with weights, we're going to suspend it. It's very isolated. We're getting to those. Some of those smaller muscles. So we're going to feel the burn. Starting. 30 seconds, just your regular. So as if you were to take your bicep curl here, we're going to suspend it. Nice and tight. We're here. We're gonna lower down, pull towards your face. Let's get it done. We're gonna do it in 3, 2, 1. 30 seconds. Pulling it up. Slowly down. Yes. And here. So really, again, making sure that our biceps are doing the work. It's tricky because our back muscles really want to help, right? They are. Those upper body pull muscles, they're stronger, they're bigger, but we want to keep it in those biceps out in front of your body. Three, two, one, Relax. Big stretch here, right? Press down. Right through there. All right, team, so we're going to take it to a balance bicep curl. So here's what we're gonna do. Think of it as if you were doing a bicep curl and you're adding a knee. That's what we've got. You can do it at the top, or you can keep the knee up for a full rep. Watch me here. 40 seconds. Bringing it up. You're gonna feel a little unsteady. That's what we want. And then taking it down, if that doesn't feel right for you, you just keep that regular bicep curl. Again, these arms are going to be screaming upper body burn, but let's do it. Let's add a little balance, a little core. Extend it out in three, two, one. 40 seconds, slowly down. So you decide how far and how long that knee needs to come up. If you just want to take it right back down, that works too. I know. You should try the single arm version of this. I think it was maybe Jessica in the app. I did an upper body, and it's to the side. It's single strap, and it is killer. I'm giving you guys a little break today by doing our bilateral version 3, 2, 1. I know. Stretch that out right through here. Big stretch. Yes, team. All right, so we're gonna grab a sip of water, and we're gonna take it down to the mat. We're trying to keep this short today with those straps. We're gonna take them where they're going to be at that low anchor point about just below the knee, so that way we can get into those plank positions. We're going to start with a little bit of core, give our arms a break. Not really, but you know what I mean. And then we're going to get a little tries as we finish down here. So remembering getting into those straps for a plank position, again, we're gonna hold them up like dirty socks. It's my favorite visual. Put them in and then flip over. Sometimes it works perfectly, sometimes it doesn't. But you guys know the drill. Take it right here. Okay, so we're gonna start with our plank singles. Now, this is something that I do all, all the time just on the mat, just body weight. I love it because it's a great modification if planks are tough for you or you're newer to this type of work, but it also is super challenging. So we're going to start all the way down, feet in the straps, and if something in these plank TRX exercises feels like it's not right for you, you just take it to the floor, take your feet out of the straps. Here's what we got. Using your core, not pushing into the straps, not pushing out of the elbows or the knees, you're going to do a big inhale. On the exhale, you're going to lift to the knees. You're going to lift all the way up in the straps. Then you're going to slowly lower it down, lower it down. Feel the difference between that. Making your core do the work versus right. I'm using my arms and my legs. I really want to lift from the center. That string on the belly button, you're going to love it. All right, so let's try that. 30. No, let's go. 40 seconds, because this one takes a little more time. So lifting from the core. Plank singles. 3, 2, 1. Big inhale. On the exhale, lift to the knees using the core. Use your core to come up to the straps. Yes. Nice and tight. Legs and glutes. Slowly down, using your core all the way down. So again, it's a super controlled, slow movement, but your goal is to have your core doing the lifting, not pushing through the elbows, not pushing through the knees or the feet. Lifting and lowering, all with the core. Feel the difference? I hope you do. One of my favorite exercises. Again, great for beginners, but also super challenging for everyone. Last one. And relax. So stretch that up right here. We're gonna hang out here, and we're gonna add on to that. So here's what we've got, team. We're gonna start from our knees position. Instead of all the way down, we're gonna go up to a pike. So knees, using your core to here. Lift to that pike. Slowly down, down to the knees again, not pushing through the elbows. We got 40 seconds. Here we go. Lift with the core to the straps. Lift with the hips to the pike. All the core. Slowly down. Slowly down again, using your core. High plank pike. Are we feeling it? I hope so. I am, too. So this is sort of a different version of that plank single. Starting on your knees, but again using your core core lift. And I want to hear from you guys in the comments if you felt this one last one. Oh, relax. Take your feet out. Get a nice good stretch. After that, again, remembering that a lot of times we come into those planks or we come into those core moves with a lot of momentum, which is okay with some of them, especially if we're adding power. But when we create the movement all from here, from that deep, deep core, it's going to change everything with your core training. All right, we're gonna grab those straps, and we're gonna go to a kneeling triceps. So you're starting here. If you need to keep them higher, you can, if you want to have create a little more of an angle, that's going to make it a little tougher. But this is your tricep press, right? Your tricep extension. So we're here, here. We're gonna slowly lower it down here and press here. What we want to avoid is just having your torso calm. We want your entire body down to the knees, getting that work, holding out here, and then lowering for the triceps. So 30 seconds. Like the biceps, smaller muscles. We're gonna feel the burn, but let's do it in 3, 2, 1. Here. And push again. You should feel that core because we just worked it with those planks, but that's going to help you. Just like our standing chest press or any of those standing push movements. You're pulling with the core just as much as you're pressing with the arms with the tries. We're here. And push. Yes. Last one. Oh, man. Sit back. Get that little stretch. I know. All right, so we're gonna take it forward this time. We're gonna add a little rollout into it, so watch the difference. We're gonna roll out triceps and bring it back so your entire body is coming forward. Arms are going to go out here, triceps, and take it back. Little more core. Also some shoulder and arm mobility as we move through. 40 seconds. In three, two, one. Tricep press. And here. This bothers your knees. You can also always take this to a standing position. I love a standing tricep press. Probably one of the suspension trainer moves that I feel the most. Right. Because it's very isolated in the back of the arms. Even though all of our upper body push moves are getting those tries, we're really feeling this. I know. Last one. One. Yes. Burn and relax. Take those arms behind. Take them forward. Little stretch here. Yes, team. All right, so we're going to flip over on to your back. Give those knees a break, right? Give those arms a break. Now we're going to put our heels in the strap, similar to what we do when we do a hamstring bridge or a press. I like to put two fingers in the cradles, roll it back, put your heels in. And here's what we got, team. Imagine that you're just doing your core work that you would do on the mat, but we're going to add a little pressure by pushing down into the straps so you're engaging in the core. You got that bridge position or that tabletop position. And then we're gonna slowly roll it up so arms over. You can just do a little crunch. Or if it feels good for you, you can come all the way up slowly, all the way down. The challenge is to keep your feet in those straps and keep that pressure down. 30 seconds with that. Then we'll add a little rotation. Tuck the core, little zip up of the core, button up that rib cage. 3, 2, 2, 1. Inhale, exhale. Lift slowly down. So similar to, like that Pilates. Roll up. And if you feel like you're using your back or that's not right for you, just take it halfway. You're still going to get that crunch right. And here, slowly down. Take your time. Deep, deep core. Right here. Bring it up. Yes. And relax. Stretch out those feet. All right, here we go, team. Here's what we're gonna add. We're gonna start with those feet straight out. We're gonna bring them in, and we're gonna rotate slowly down again. If that's not right for you, you go up halfway. 4:40 seconds. Using that deep core again, just like everything else. Try not to use momentum. Really use your core to lift. We got 40 seconds. Press those heels in. Starting legs straight. Bring them in as you come up and rotate. Three, two, one. And slow. Yes. Up and here. See, I told you. That's the challenge. And if keeping him out and in is making it too tough, just bring them in here. Yes, you can. We are almost done with this workout, I promise. I just want to make sure you think of me tomorrow with your arms, with your abs. Last one. And relax. Stretch it out. All right, team, we got one more move. Maybe we'll call it a bonus move. If you've done my workouts before, you know I like to end with a bonus move. Get our hearts pumping. And on a high note. And by high, mean high heart rate, high intensity, high burn. Let's get it done. We're gonna get 60 seconds of this bonus move. And because it is a classic T Rex move, we're going to do the atomic. Atomic push up. Here's the thing that gets a lot of upper body push and pull or push and core. So we're going to add some pull. I'm actually also going to be doing my push up from my knees to remind you that that is a. Okay. I have an old shoulder injury, so sometimes full push ups can activate that. So I'll be down on my knees for the push up. Then I'm going to come come up to bring the knees in for the atomic part. So here's what we've got. We're gonna go all the way down from here, team. Skydiving Superman out. So we get that pull, really lift then up from the push up. Bring the knees in. Down and down. We got 60 seconds. I know that feels like a lot of parts, but let's go for it. You don't have to rush it. We get a push up, we get a skydiving superman. So arms out, lift, upper pull. Then we come up out of the push up. Use your core. Knees come in. All right, here we go, team. Atomic push up. Use whatever variation is right for you. 60 seconds. In 3, 2, 1. All the way down. Lift here. Up. Bring them in. Down. Squeeze. So not quite as fluid as your regular atomic push up. Adding that little Superman or that little skydiving lift, and that's okay. It kind of feels like we get a little break, right? But it also stops the momentum. So you can't just crank them out by going as fast as you can. You really have to control all of the parts of the movement. Upper push and core. Core slowly down. Upper pull. Yes, team, 10 seconds. Hang with me. I'm feeling it. All right there with you. Knees in. Last one up and relax. Take your feet out of the straps. Sit back into that child's pose. Oh, man, you guys, I am feeling it. I hope you are too. I love a good bonus move, but we can tell when we're tired, right? That's why I remind you to slow down. Focus on your form. Get that energy up. But form first. Always from here. Let's take it underneath. A little reach through. We'll thread the needle to get a little shoulder stretch through there. You guys. Reminder again. Please check out the links in the description below. You can get a free trial to the TRX app again. I love it. There's so many options, live and on demand to reach through other side. And also we have a survey for you to fill out. We would love to hear from you what else you want to see on the TRX app. What you want to see. More from Body fit by Amy from me. So please, if you have a few minutes, click on that. Take the time, let us know. We would love to hear from you. Bring it up. Roll through that cat. Cow. We're going to finish with some stretches on the straps. Second to getting super strong with TRX is stretching with trx. Right? Bring it up. Let's take it. You may have to bring those straps up a bit if you need to. Starting facing away from your anchor point. Just walk it forward and kind of inch away from it. You can lean to here. Really just leaning your torso and letting your arms stretch out nice and and wide. Those static stretches feel so good after you just worked everything so hard. And then let's take it over your head. Switch your feet. And again leaning your torso forward. Reaching long. Get a little bonus calf stretch in the back. And just like we did in the beginning, let's do that alternating lunge forward here. If your right leg is forward, left leg is up. So you can be here or you can even bring it down. You get a little hip flexor stretch. Resting that knee right here. Step that up. Same thing. Other side. You can just hold it or drop it down. Really lengthening. Sometimes I'll let go of the handles just during a stretch so I can really reach through those fingertips. Of course. Please get some more stretching on your own. Let's reach it forward through here. Reach those arms long, pressing the shoulders down one at a time. Thank you so much for being here today. Let's stretch through those wrists. I always love to end with a little wrist and forearm stretch because we're getting a lot of that gripping that we need. That's really good for us. And then let your head drop to the side so we stretch through the neck and shoulder as well. Thank you so much for being here. Leave me a comment, Let me know how you felt. Belt. And again, check out the description below. Get your free trial to the TRX training app and let us know what you're looking for next with our survey. Other side, right through here. Let's get one big deep breath in and out. You did it. That was your TRX arms and abs burn workout. Great job, everybody.