05: 20-Min Full Body Bodyweight Burn Workout | No Equipment | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your 20-minute bodyweight burn workout. This workout is all bodyweight, working your full body with no equipment, getting it all done in 20 minutes. I'll be giving you lots of different options to work to your fitness level. We'll get strength, we'll get cardio, we'll get mobility, and we'll get it done fast. Are you ready? Let's do it! Let's start just by getting our muscles warm. We're going to do a very quick warm-up because this is just a 20-minute workout, but you can go ahead and march and pump the arms. And then if you want, we'll get some rolls of the shoulders. We have 2 quick circuits today, 3 exercises, 3 rounds: 40 seconds, 30 seconds, and 20 seconds. A couple things are right side and left side, but it's going to go really quick. Each round I may give you a slight variation if you want to add on or make it a little bit different, but otherwise you just keep with that same exercise we start with and we're going to get it through 3 times through. All body weight. We have all of our major movement patterns: our squats, our hinges, our upper body push, upper body pull, and a little bit of rotation. And we're gonna get it done fast. Let's take those arms up right through here. Y, drive the hips to the back. I, hips to the back, right through here. Y and I, just stretching out as we hinge. Push those hips to the back, stretch up right through here. Squat it down, press out gently on the inside, right through here. Let's take those hands all the way down to the ground if you can, and either walk back to that high plank or walk back to your knees. We're just going to get a little child's pose, up to all fours. Or child's pose up to a high plank. You can just get a little stretch through there. Again, we're keeping this warm-up pretty short so we can just jump right into that workout. If you want to loop an arm through to come up, give you a little stretch rotation through the spine. We'll get one more each side. Last one. And then go ahead and walk your hands back and make your way back up to your feet, slowly rolling it up and down. So no equipment needed today. Let's take those knees across right through here. 40 seconds of work followed by 20 seconds of rest. Second time through, 30. Last time through, we have 20 seconds only. So a little hamstrings right through here. Amy Schemper. All right, so we are going to start with our classic squat. You don't get much more basic than that, but such a good exercise. You're going to sit low in that squat, you're going to drive up through the heels. If you need to, you can place a chair behind you. Our second two exercises are going to be down on the mat, so that is our mobility, getting down and up from the floor. That's mobility in action that keeps us mobile for the long term. So starting with that squat, feet shoulder width apart. If you need to make it a little smaller or do a little tap out, that works too. Sit low, squat for 40. Here we go, drop it down, drive it up, keeping the chest lifted. That's my favorite cue to avoid this, right? Or chest open, you often hear me say. Drive up through those heels. And again, sometimes it is helpful to put a chair behind you. In fact, when we have to transfer the weight, that makes it a little tougher, right? So if you want to get all the way down, sit down in a chair, come up, sit down on a bench— you do you. Super basic. And again, you can keep these first 3 exercises that we do, our Back to Basics— you can keep those the whole time. Or if you want to mix it up, I'll give you some options. Let's take it down to the mat. You can do this from your knees, you can do it elevated on a bench. Knees here, knees knees here or toes. It is our plank press. So upper body push down on the elbows, right down on the left, up, up. And then we'll switch our lead arms. Right, left, right, left, left, right, left, right. 40 seconds, here we go. Down, down, up, up. Now you can disagree with me, but I find this easier to execute than a standard push-up. Maybe it's my past shoulder issues. Some of you, I'm sure, would rather do a push-up. Let me know in the comments after. You can always drop to the knees here. You'll still have to use all of those upper body push muscles, not just chest, shoulders, and triceps, right back of the arms. Knees or toes. Try to really stay tight in the core without holding your breath. Tighten those legs. That's going to help you. Down, down, up, up. We get one more. Stay down on the mat. Now we're going to flip over on your back again. This is our, this is our sneaky mobility. Having you come down and up is really going to make you feel it. So we're going to that dead bug, one arm, one leg out and in. If you want to, you can just do a march, right, just like that, or a tap. Here we go, opposite arm, opposite leg. And again, I'll give you some variations, but we're starting back to basics. Now, this is one of those exercises that looks easy, but I really want you to control it with your core. I'm not just swinging my arms and my legs out. I'm tucking my pelvis, zipping up through the core, closing the core, lifting on the pelvic floor as everything comes in. Right there. 10 seconds. 5, 4, 3, 2, 1. Back on your feet. We are doing it all again, but for 30 seconds this time. If you want to make it a little different, take those toes out. We've got a sumo squat or a plié squat and drive it up. Try to get low again if you can. That's not right for you, just keep that regular squat. Let's do it, here we go. I love the sumo squat or plié squat. I tend to feel this more in those inner thighs and glutes. This is a little easier on my knee, but for some people it's the opposite. So finding what feels best for you and where you are in your journey. Down, squeeze up. 5, 4, 3, 2, 1. Join me down again. Mobility this time with your plank press. If you want to get fancy with it, you can lift one leg up and down either while you're doing the plank press or in between. Here we go. So start with that right, left, right, left. And if you want a little lift, left, right, left, right. If you're really feeling fancy, leg up. Leg up. You do you though. That is hard, I know it's hard because you're working hard. Lift, left, right, left, right, lift, or down and up, down and up, and relax. Stretch it back. How do we make it back to that dead bug so quickly? That's what 30-second intervals. You back on that dead bug. Here's what we've got, team. We're going to push into our legs. Lift. 3, 2, 1, extend. Here we go. Lift, push, extend. Opposite arm, opposite leg. You don't have to lift your shoulders, but push your legs into your hands, hands into your legs. You're going to feel that deep core even if you're just doing a little march. And here, pull it in, push against, and out. 3, 2, 1, and relax. All right team, so here's where your burn comes into town. This is your burn round. Now you have two options. You can either just do a little tap out to get a little burn, stay low with it, or little baby jumps out. Up to you. Or regular squat, 20 seconds only. Either stay low, little tap out, or stay low, little jump out. 3, 2, 1. Again, you totally fine to just stick with that regular squat, especially if you're new to exercise or this is different for you. But we want to create a little burn, a little bonus, a little finisher. As we, we're keeping this workout short, so let's do it. 3, 2, 1, relax. Woo! Back down, plank press. Up, up, down, down. And instead of lifting those legs, we'll do a little jack. So down, down, up, up, out, in, or tap it out. 20 seconds, up to you. Stay lifted in the core. 3, 2, 1. Down, down, up, up, out, in. Stay lifted in the center right here. Down, down, up, up. One more. Last time. Dead bug. You can keep it going, or this time make it into a little bit of a bicycle. All right, you do you. Get in position, tuck that pelvis, zip up the core, pull everything in, lift the shoulders. Here we go. Or just dead bug, opposite arm, opposite leg. We're just going to keep the shoulders up so we get that burn all through the core. The core is already feeling it after that plank jack, plank press, right? Ah, 5, 4, 3, 2, and 1. Hug those knees in. Let's grab some water. I know, having a hard time getting back up. Here we go. Cheers, y'all! One more round. We're going to get some right side, left side with our lower body. We're going to get some upper body pull with our upper body. So we got upper body push, we got deep core, we're going to get some pull, we're going to get some rotation. We're going to start with a lunge and a hinge. So watch me here. You can keep it stationary, drop in the lunge, and then you're just hinging forward, just letting your hips push to the back. Now, if it feels better to step in a little bit and go here, you can do that as well. The idea is that we get that lunge motion and that we get that hinge motion. So you decide if you want to keep it stationary. I'm going to start with that. Maybe we'll move it on the second one. Feet hip distance apart, shoulder width apart. Drop low in the lunge if you can. Push the hips back, hinge forward with a nice flat back. Here we go, dropping it down. Again, if you want to step into it so you can bring your hinge in a little bit, that works too. Up to you. Stationary. 4, bring it in, tap it back low. Core stays engaged, shoulders stay pulled in and back, right? We don't want to round in the shoulders, but feel the back of that leg. 3, 2, 1. So as we hinge, you feel hamstrings and glutes, right? As well as on that lunge, our quads our hamstrings all the way through. Same thing, other side. My ponytail is all over the place today. Lunge and hinge in 3, 2, 1. Drop it down and here, down, here. Remember, you can step it in if the hinge feels a little better. It's like that kickstand here. Down and up. 5, 4, 3, 2, 1, and relax. All right. We're taking it down. Now, two options. If you were in a place where you need to do this standing, you're just going to do a lift, squeeze to the back. So we want to squeeze. You can even pull those shoulder blades in and kick that leg back, right? You can do a standing upper body pull or Superman. If you're able to get all the way down onto your tummy, here's what we've got. We're going to lift, pull, and then bring it down. Lift, pull, and bring it down. 40 seconds, join me here in 3, 2, 1. Here we go. Lift, pull, squeeze, and down. Now I don't have much range of motion in my low back, right? So I'm just going to focus on the squeeze, right? I can't get my legs up super high, but I'm going to drop it down and really focus on the Pull. Shoulder blades pulling in. Upper body pull to work against our upper body push, right? And here, up. Squeeze, lift, and down. 5, 4, 3, 2, 1. Stay where you are. You can get a little child's pose stretch. We're going to come into our plank position. So plank singles, using your core. Lift, lift, down and down. What I'm not doing is pushing through my elbows or my knees or my feet. I'm using my core to lift. So big deep core. You can come up to the knees or come all the way up. Here we go. Inhale, exhale, lift to the knees, lift to the toes. Slowly down. Slowly down. We won't get very many. We're going to hold on some of the later ones, but again, I want you to really focus on lifting through the core, not pushing through the elbows, not using your hips or your knees or your toes to come up. Feel how that changes the game, right? When we do that lift with the core, uh, Here and here. We got 5, 4, 3, 2, 1. All right team, back up. Here is what we've got. Don't worry, we're gonna get it done. We're gonna do lunge hinge, 30 seconds. We're gonna make them pretty much back to back so we can finish this out. Up to you if you want to keep just the hinge here, if you want to come off that back leg. Go for it, 30 seconds. Lunge and hinge, 3, 2, 1. So exactly what you did before, which is here or here to here, right? I know, kind of fun. Lots of balance, lots of back of the leg. So we're incorporating some sneaky core, right? And here Boom! Yes! 3, 2, switch your legs. Let's go right into it. Here we go. Lunge, hinge. Lunge and hinge. Yes, you you can. I know, burn! Woo! 30 seconds. 3, 2, 1, relax. Meet me down. This time we're just going to hold it up and squeeze and back, all the way down. You can do this standing just like we talked about, or here. Here we go, lift, squeeze, elbows in, heels in, squeeze. So kind of like a little skydiving. I know if you're like me, you're out of breath, so you're really feeling it. Try to keep the legs off the ground, release the bottom part of the legs and the arms. If you need to come down in between, come down in between. I know, breathe. 5, 4, 3, 2, 1. Stretch it back. 30 seconds. We're coming into a plank position, knees or toes. Drop the hips, bring it up, drop the hips. Join me here for 30 seconds in 3, 2, 1. Find that good plank position, hip, bring it up. And again, we're focusing focusing on using the core to lower and lift. And breathe right here. And up, down. Use the core to lift. Imagine there's a string on your belly button. 3, 2, 1. Oh, you guys, we got to finish it out quick. Let's do it. Here's what we've got. 20 seconds. I'm going to curtsy and up, hinge and up. Let's do it. You can keep it regular too, but we're going to stay low the entire time. 20 seconds in 3, 2, 1. Here we go. Curtsy up. So drop the knee, drop the chest. You're just here to here. I know, good burn, getting it done. And up. So hinge and lunge at the same time, that's what we're going for. 3, 2, 1, cross it over. Here we go. Huh, and up. Drop your hands and your chest as you drop that back knee, right? Don't worry, our last one we're putting together. Ah, 3, 2, 1, meet me on the mat. We're gonna take it, we're gonna lift in the Superman, come up on the elbows, lift in the Superman, bring it up. We got 20 seconds, or just pick one to finish strong. 3, 2, 1, here we go. Superman lift. Use your core. Slowly down. Squeeze. Use your core to lift right here. And core. I know. Squeeze. 5, 4, 3, 2, 1, stretch it back. Just in the nick of time. Stretch it back. Spoiler, y'all, I went a little long in the warm-up and I planned to do those separately, but it was kind of fun to do those, right? Bring it up, roll through your back. Cat-Cow. We're going to keep this cool down pretty short, so please make sure that you cool down and get a stretch on your own. Roll back onto your feet carefully, slowly roll that up, get a little stretch through the back of the legs. So promise me you'll get some stretching on your own after this workout so we can get you in and out. Slowly roll it up. Let's take it over to to the side. Leave me a comment, leave me a like. Don't forget to subscribe to the YouTube channel and download the free BodyFit by Amy app. Join me on the app. Thank you for being here. Get some stretching. Hope to see you again. No Equipment Fridays is what we've got this entire month. One big deep breath in and out. You did it! That was your 20-minute body weight burn workout. Great job, everybody!