04: Bodyweight Mobility | Active Recovery Workout

Hey, everybody, I'm Amy from BodyFit by Amy. And this is your 20 minute mobility workout. In today's workout, we are going to get active recovery body weight exercises to improve your mobility, a little bit of strength and gentle cardio and flexibility. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just by getting our bodies set center. This is a super short workout and because it's all mobility, we're not going to do too much of a warm up. But let's go ahead and check in with our posture. Let's stack our ears over our shoulders, shoulders over the rib cage, rib cage over the pelvis, over the hip bones, and then those hip bones over your knees, over your ankles. And just feel where you might be holding some tension. If you're sticking those ribs out, we call that rib flare. Close everything in. If you feel like you're rounding your shoulders, let's bring them back. But again, stacking the rib cage in the pelvis and just a few deep breaths through the belly, through the sides, to the back, and then let's start moving our body just like this. So just a minute or two to get the blood flowing and then we're going to jump right in. We have eight exercises followed by another eight exercises. It is no repeat, it is all mobility. And again, we are getting it done and in 20 minutes. So I'm gonna give you options. I want you to find what feels good for you. This is your workout. I'm going to remind you to be where you are today. So do not feel like you have to do exactly what I'm doing. It is all about getting mobility, getting flexibility, leaving feeling better than we started. So you do you. A lot of these are going to be mobility moves that maybe you recognize, especially if you do my workouts or you've done my other mobility work or even some of the things that we do in the beginning of our workouts as our warm up. Flex that foot, stretch it right here. Some of them may be you to new to you, but you do you even if they're new to you. All right, so we are starting with something that we often do in our warm ups, which is a little reach out and tap out. So we'll start over the head and then we're going to move across and then take it down. We're going to have 40 seconds of work, 20 seconds of rest. Here we go. Reach and again. You decide what you need in this Moment. If you want just the mobility I want you to really reach, think about a little flexions, lateral flexion through the spine, through your sides, big stretch over. And then if you want, take it across your body. Your tap out is the same, opening up the hips, stretching through the shoulders and the back, and again getting the blood flowing. Because we know we get better mobility when our muscles are warm. Now you can reach it down if you want. So once we're done with an exercise, we're done with it. No repeat. 3, 2, 1. And in those 20 seconds in between, I'll show you the next thing that you can keep moving, you can breathe, you can keep doing what feels good for you. Next one is going to be a hinge and a squat. So sometimes we call this a Kang squat. We're going to hinge, we're going to drop it down, we're going to come up, we're going to come up. Join me here. So hands behind the head, hinge, drive the hips to the back, drop down into the squat, Come up and up. And if you want, when you drop down into the squat, you're here. Then you come back forward. Now, you don't have to get super low. You can just take it here if you want. You can always take those knees out just a bit if you want. If you want, get to get a little lower and hang out in that squat for a minute. You can up to you hinge. Drop it down. Up and up. One more. I know that one feels a little tricky. And up. Right. All right, let's take it to our alternating windmill. So your windmill that we often do, we're going to take our toes out. We often do it one side with the weight up top. We're going to open up those arms, reach down the front of the leg, looking up at the sky, come back to the center. Big stretch. Join me here. So one arm down, one arm up, bend, hinge. And I like to do a little arm cross at the top. Reach it down. So nice big open chest and shoulders. It's a hinge. And then we also get that rotation through our spine, right through here. Take it down. And if you want, you can just come up here. I like to get a. That little extra cross. 40 seconds are going to go by quick. We're gonna wish we had more time, but getting it done. Three, two, one. And relax. So as you probably guessed, most of what we do in this first one, we're going to keep it standing, and then we'll take it to the mat in our second Segment. So eyes wise. And T's arms go straight up for the I, down out for the Y, out for the T. Let's keep it right there. We'll add a hinge if we want. So thumbs to the back, I out to the side. Why? Core engaged. And T is shoulder mobility. But try to be aware that you're not arching your back to do it. Really pulling those arms back by your ears. And T, if you want. We just did it, but you can add a little hinge. I. Why? I like the hinge because it just gives me a little extra stretch to the back of the legs. Take it up. I. Why? And T. Let's get one more I, Y, and T. I know we went over time, but that's okay. All right, so think of your low lunge. We're going to stay all in one side that we do. Maybe in yoga, you don't have to take it all the way down unless you want to. But we're gonna go here, low lunge, and then into that hamstring. So a little seesaw all on the right. Here we go. So you're gonna drop it down, a little lift if you want, and then bring it back. I like to bring the toe up for that hamstring, but you can also keep it down in here if you'd rather find what version of that is good for you. Maybe it's just opening here and then lifting the toe. You don't have to get super low again unless it's right for you. A little lunge to seesaw with that hamstring right here. Foreign. Let's get one more feeling those legs from that workout yesterday. I don't know about you. All right, shake it out. We're gonna do the same thing on the other side. Big arms up. Get that reach the ceiling. Opening up the hip here. Even if you're not getting super low in the lunge. Opening here. And then as you shift back into that hamstring stretch. Here we go. Take it here and here. Right side, left side. So we could just focus on the one side. Right here and here. Take it down. Yes. And remember, even if you're not getting low in the lunge, drive the arms up, open up the hips, and shift back. Yes. One more. Good. And relax. Shake that out. All right, this one we do. If you do my workouts, we do in almost every warmup, we're going to take those arms out wide. Going to roll through our back so it looks like this. Flat back down. And then you're going to round it Up. And then at the halfway point, we'll add a little twist and twist. Here we go. Flat, round. Slowly roll it up. So think of it as a little body wave. Flat. And roll it up through that back. So we've gotten a lot of hip openers. Hamstrings, shoulders. From here, let's add at the bottom. Stop halfway. A little twist and twist. Then round it up. One more flat, round, little twist and twist. Yes, team. All right, so a little side lunge and twist. You know, I love the side lunge to really open up the hips. Here's what I want for you to sit deep if you can, and if you're able, hand down, reach up. If that's not right for you, I just want you to turn your body. Here we go. So side lunge, reach, reach, and then bring out of it. So I really want you to hang out. Open it up if you can. Get low and open up there. If that doesn't feel good for you, just turn your body. A little rotation. With or without the reach, you don't have to go all the way to the ground. Right reach. And right here. And as with everything, if you want to hang out in that stretch a little bit longer, you can. You don't have to be moving at the pace I move. And catch your breath. All right, we're going into that second circuit. We're going to start with a little inchworm into a cobra. So your inchworm, if you want, you're gonna walk it all the way out and walk it all the way back. If you want to add on breathe for a second, now is a good time to grab a sip of water. If you want, as we come out, you can add a little cobra and then walk it back. All right, if you're not into going all the way down to the mat, you can just do a little hinge and then bring it up. Let's get it done. 40 seconds, working our way down to the mat. Here we go. Now, 40 seconds is not a lot of time, so you may just get one or two with or without the cobra or three or four pin. I know. Walk it out. Cobra is optional. Cobra or up dog. Using that core, can we maybe get at least one more and then walk it back? Three, two, one, and breathe. Feeling loose, right? Okay. World's greatest stretch. Now, you can do this from the standing position, where you take it back if you're able. Reach it down, reach it up, and then switch. Or you can do it from the plank position. I'm going to start standing and Then I might switch it to the plank. Let's go ahead. Step back in 3, 2, 1. Open up the hips. If you can. Drop it down, reach it up, stretch it through, stand it back up, open up. We call this world's greatest stretch because we get so many things stretching right from here again, if you want, you can take it from the plank, what that looks like. Instead of going back up, you're here, here, reach here and here. Five seconds. Can you get one more? All the way through and relax. Join me down on your side. So here's what we've got, team. We're going to be on your knees and we're going to do a little version of a side plank to here. Big stretch and then you bring those knees down and big stretch. So one and then the other. Here we go. Lift it up, opening it up here. Then drop those knees down, stretch it here, bring it up. If that is not right for you to come all the way up on the hand, just take it right here. You're just stretching right and go all the way down and then stretching left. It's a little side plank to mermaid. It might take you a little longer. You may want to hang out in one a little longer than the other. And that's okay for three, two, one. We're gonna switch those legs to the other side. If you want a little butterfly stretch in between. That feels good. Right, again, if you can. We're coming up into that side plank. Plank here. And then as you bring it down here, you can also bring those hips forward a little bit to get a little extra hip flexor stretch in three, two, one. Here we go. Reach and then bring it down. I like to move my legs so I get a little more opening here. So here. Bring those hips forward as you stretch over slowly down right here. Bring it up again. If the side plank is not right for you, just take it down. Big reach. Yes. And then stretch. 3, 2, 1, 1. And relax. All right, so we're taking it here. Come into your little child's pose. But watch me. You're going to do a cat and a cow. Return to neutral spine and then reach under. So it's like a little child's pose. Reach under cat, cow. Reach under hands and knees. Here we go. Round it up. And then the other way. And you can always separate this out if you want to just do the reach under child's pose. Or if you want to just roll through. Cat, cow. I know that feels good. I love this loose fitting crop top. That's new in Our store if you want it. But because it's loser, it keeps getting in my mouth on moves like this. Should try to tuck it in, keep it going, reach it under. Cat, cow. Guys, we are in the home stretch. Right through here. Roll through your back and relax. Go ahead and stretch it back. All right. One more thing, team. So you have the option. You can take it to the pigeon stretch, where we're gonna go one. You can just hold and I'll tell you where the halfway point is. Or you can switch with the down dog. Right through here. Right through here. So get into that pigeon. Here we go. A little stretch. You can hold that there for 20. I'll tell you at the halfway point. Or press up into that down dog, back down in a pigeon hold for a count or two. And if on the down dog, you want to get a little pedal. I know I do. And here, remember, we're at that halfway point if you want to switch to the other pigeon. I know. Feeling that nice. Good hip stretch. 3, 2, 1. Join me down onto your back. Almost there, team. So we're here. Coming down on to your back. We're going to come into that bridge. So really good mobility move. And then if you want, you can do a little reach over with that opposite arm. If that's not right for you, let's keep the bridge. Here we go. Slowly roll it up, reach over to the back of the mat, and then down. If that's not right for you, just the bridge, you can little reach. And you decide you can keep the chest open or you can come cross over. What feels good for you. I know it's a little bit of a strange move. What works your mobility in different ways, but if that bothers your neck or your back, just keep the bridge. I know I feel like I'm sliding down the mat trying to sort of simulate a back bend. 3, 2, 1. Open up those arms right here. All right, team, so last thing from here, we're just going to do a little gentle knee pull. And you decide you can be underneath or on top. You can decide if you want to extend that leg up or not. Just pull the knees in. Here we go. Knee in, little stretch. Hold it as long as you need. Extend it up if you want, and down. Really great stretch. Stretch to remember before you go to bed at night or when you wake up in the morning. If you just want to kind of wake up the back pulling it in. You can keep it super small with just marching, bringing the knees to the chest, but it can be really helpful. To get a little hamstring stretch out of it or even a little hip stretch. 3, 2, 1. If you can, team, I want you to bring both those knees in. If that's not right for you, just keep bringing one in at a time and then switch. But if you can grab them both here or here and we're just gonna hold that little stretch. You can even take it to that little happy baby. Maybe that feels good for you. Maybe you want it underneath. Maybe you want to do a little roll side to side. And speaking of, let's let your knees drop down to one side. If you can open up the chest, look opposite. So you get a back stretch, you get a chest opener. Hips stretch through the head, neck and shoulders. And then very gently open, open up the knees one at a time. We're going to do same thing, other side. So drop them here. Looking across. I can't go as far because my microphone is on that side. But you're here. Chest opener. Stretch through the head and the neck. Let them drop. Bookmark this workout when you need a quick 20 minutes, no repeat. Remember these moves. I also have a 10 minute mobility series. You can check out some full body and some body part specific. Hips, shoulders, back, knees, all from a chair. Whatever you need in this moment. Roll to your side. Slowly come up to a seated position and just find what's comfortable again. Maybe you want that little butterfly stretch here. You're breathing. Let your head and neck drop into that finding that comfortable stance. Bring it up. Let's get one arm reaching over. Thank you so much for being here today. Make sure you leave me a comment. Tell me how you're feeling. Do you like when we work in timed intervals with mobility or do you like it more of a flow? I love hearing from you. Or it's okay if you like both. Do you like no repeat or do you want to come back and try these things again? Let me know in the comments. Leave me a like. Of course. Don't forget to subscribe to the YouTube channel. Let your head drop to one side, hands out. Press down so you stretch all the way through. And of course, join us in the Bodyfit athletic club if you're not there already. Other side. Spread the body fit. Love. The more people that we can get moving and moving in a way that feels good for them, the better. So please tell your friends, thank you so much for being here today. One big deep breath in and out. You did it. That was your 20 minute mobility workout. Great job, everybody.