05: No Equipment Core & More Workout | Full Body Strength, Cardio & Mobility (Ab Focus!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your no equipment core and more workout. So we are using no equipment, we're keeping it all body weight. We're going to work your entire body, but everything has an extra focus on the core. So we're going to get strength, mobility, and we'll probably keep your heart rate up for cardio as well. Are you ready? Let's do it. Let's start just by getting our bodies warm with a march. You can pump those arms. It is all body weight today, it is no equipment, so we don't need as long of a warm-up because we're not adding load to these movements. Certainly— roll those shoulders— certainly those movements are going to be challenging because we know body weight can also be challenging. I'm going to give you ways to take it up or down, but we need a little less movement prep usually on these days. So we're going to take it with some movement prep, some mobility, and then we're going to jump right in. It's also the type of workout where we're going to have a lot of mobility built in with the strength and with the cardio. So I think you're going to feel pretty good without. This is a great strength workout when you have no equipment. Let's take those arms up and down right through here. And it's also a great workout if maybe you're doing a deload week. Sometimes that's just when we go a little lighter, so sometimes we do body weight instead of heavy weights, or if we do weights, we go a little bit lighter. So good workout for all of those occasions, and we'll keep it pretty short. So we'll get the heart pumping for cardio, we'll get some mobility, and we're going to get some strength. And everything that we do is going to engage your core. Let's take those arms up to a nice big Y and then a hinge right through here. So quick little warm-up and some mobility, and then we'll jump right in. We have 4 quick circuits. They only have 2 exercises each. Some of those have a right side and a left side, but only 2. And then we go through them once for 40 seconds, mix it up a little bit for 30 seconds. Let's roll our shoulders right here. Little stretch, opening up through the back, pressing out on the inside of the legs, right through here. Going at the edge of your mat, you're going to reach up, hinge, take it up and down. You can start with just that, and then if you want, take it to that inchworm. You can inchworm out to your knees or inchworm out to your hands and then walk it back. So totally at your own pace. You can also, if you have a bench, walk yourself out, walk your feet back from the bench if you don't want to go as far, or you can do it on the wall. So many options right through here. Let's take it here and then walk it back. And we'll get one more right through here. Hold this one down if you can, or meet me here. You're either in a high plank or on your knees. We're going to take it child's pose up to all fours, or child's pose up to that plank. Up to you, either one, or alternate between the two. Big stretch. And one more. And go ahead and walk those hands back, and then let's slowly roll it up right through here. All right, so we're going to jump right in with that first exercise. We have a right side and a left side. You're going to do a side squat and you're going to do a cross knee and then squat and here. All right, so we've got right side and left side. We're taking it out, we're going to go here— oh sorry, here, here— and then left side will go here, here. All right, don't overthink it. My brain is thinking, but we're stepping out to the side into that squat. Crossing, going down on the same side, and then crossing on the other side. All right, so my right side is doing the crossing. Here we go. Step out, knee here, squat, knee here. So right side is crossing the whole time. Don't worry about your legs, just squat. My brain had to think about that. What I want you to think about— get low in the squat, drive the knee in, right? And knee across. And really think about that rotation. Front crunch, right, contracting. Side crunch. So your right side, left side is really just the elbow, what side you're doing those crunches at. Last 3, 2, 1, relax. Catch your breath. I was thinking right, left. I know, gets confusing. All right, same thing, other side. Left side You're going to go down, you're going to go across. So it's like a front crunch and a cross crunch, but while we're getting lower body and getting that heart rate up. Here we go. Get low here, get low and cross. What are you feeling in your core? I want you not just to bring your elbow to your knee, but I want you to think about the core contracting as you do that, right? Get low. And here. Yes, right here. And down. 5, 4, 3, 2, and 1. All right, meet me down on the mat. You can also do this on the wall or hands on the bench. We are going to do a plank press, which is your down, down, up, up. We're gonna do that with knees coming in. So we're gonna come knee in and in, down, down, up, up. All right, so join me down on the mat. 40 seconds. Down, down, up, up, knees, knees. So you can think plank press along with a little mountain climber, I guess you say. So plank press and do your knees at the top. Zip up that core, everything pulled in tight. You can also be on your knees from here and kick out instead of in. Here we go. Down, down, up, up, knee, knee. Left, right, left, right, knee, knee. You got it. Knee. So we're starting with this And then we're going to progress as we go. I want you to think not just about the push from your upper body, but that pull right here, right? Knee, knee, down, down, up, up. Oh, strong! Yes you can! Last one. Knee and knee, stretch it back. Yes team! Big stretch right through there. We are going to bring it right back up. So 2 moves, I told you, down and up, down and up. Every time we get down and up, it's mobility at its best, right? All right, so all on the side, we're gonna go plié squat to the right. We got 30 seconds and then 30 seconds right, 30 seconds left. Let's do them back to back, let's make this move a little bit quicker. All right, 30 Squat, side knee. You don't have to actually get it all the way down there. Hands behind the head. Here we go. Squat, all on the same side. Really think— again, it's not this. I want you to think of a side crunch right here. Get low, get some power from here, right? Some power from the legs. Down. Notice how we're working your back and shoulders muscles with this exercise. Sneaky upper, right? Keep it going, other side. Because we're having this, right, it's a chest opener, it's a stretch, but do you feel your back and shoulders? Because they have to contract the whole time. Not the same as they would under load, not the same as they would with a pull or a pull, right?, but your back and shoulders are working and you're getting that good mobility. Really crunch into it. I know I caught myself on that one. 3, 2, 1, relax. All right, lower and core, upper and core. This time we're going to bring the knee in and hold it down, down, up, up, then we switch. So Looks like this. Knee comes in, you can either hold it here or hold it here. Down, down, up, up, and switch. Down, down, up, up. If that doesn't feel right, you do exactly what we just did, bring the knees in in between the plank presses. Do the plank presses from the high plank position. Here we go. Knee in, down, down, up, up, switch. Down, down, up, up. Lots of power as we come in, but don't overthink it. Oh, ah, I know. Again, you can keep that toe down. You don't have to have it all the way up, but if you do, you know you're going to feel it. Yes, team! And relax. I forgot how challenging that is. Big stretch back. There's that heart rate. That was our first circuit. Grab a quick sip of water, then we'll go to split 2. How did that feel, you guys? A lot of upper body push, right? But again, working the back and shoulders of those pull muscles. Cheers, y'all! Back over here, we're going to get some lunges and some hinges and some tricep dips. Here we go, team. All right, so we are taking it with a lunge and a hinge. So right foot forward, we're gonna do lunge, and then you can either tap it in and you can do a kickstand hinge, or you can try the single leg because it's body weight, right? So it's going to feel a little less daunting as when we have weights, right? So lunge it back, you can either tap it in or just bring it up. And then hinge right here. All right, lunge it back and then hinge. So you can do the kickstand hinge, you can do a single leg hinge, up to you. But one foot forward, here we go. You decide how low you want to get. I'm going to try to take my hands to the ground to really work on mobility on this, but you do you. If that's not right for you, you just take a regular lunge or tap back. And again, you can tap it in and do a kick stand as well. But often using these bodyweight workouts to really think about range of motion and mobility, because we're not under as much load— we are under load, right, bodyweight— but it's a good time to challenge yourself. Slow it down here. Good burn, right? And relax. Woo! Shake it out. All right, same thing, other side. Really felt that, right? So we're going to drop it down in the lunge, we're going to hinge it forward, single leg or kickstand, but make them different. Drop in the knee, hinge with the hips. In 3, 2, 1, low to high. You don't have to do the balance unless that is right for you and where you are today. Here to here. Yes, you got it, team! Can we get 5 seconds right here? One more. Boom! Stretch that out. Meet me back down on the mat. Now, two options here. If you have a bench and you feel comfortable with this and you don't have any shoulder issues, bring your palms to the back and we're gonna do a bench dip. You can do this off of a bench You can do this off of a sturdy chair or a chair up against the wall, a couch. But if that doesn't feel right for you, I want you to take it right here. You can either keep it grounded on the ground or lift those hips up, lower down, bend in the elbows and press. The key is to bend in the elbows, not just have your hips do the work, right? We actually want you to go and push up, fingertips forward. So if you have a bench, use a bench. Otherwise, keep keep it grounded. Do what is best for you. All right team, I'm going to keep my knees slightly bent. Lower down and up. If you need a break for your wrist or your shoulders, sit. Come right back into it. Ready? Here we go. This is not something we do super often, and there's a couple of reasons. One, because I do— it's a great exercise if you can really stabilize in your upper back, in your traps, in your shoulders, and your scapula. But sometimes people get very up in here, so if you feel that's you, I want you to pull those shoulders down, or again, take it down to the mat. So sometimes it's tough, especially since I'm not training you in person. I don't want anybody to feel like they're putting too much pressure in their upper back, but you can always keep it smaller. Again, small range of motion right here. 3, 2, 1, and relax. Stretch that out. But it is a great exercise. I just want you to take your time and not be up in here. Really pull them down and push from here. All right, so we're back up to the top. These circuits go so fast when we only have 2 things, right? We're gonna take a curtsy lunge. Curtsy and hinge. So exactly what you did. We're just taking it to the curtsy, right side and left side. Zip up that core right through here. Curtsy, get low. 3, 2, 1, cross it down again and then hinge it forward. If you want to make it fluid, it's going to be a little more shaky, a little more balance, so really just take your time. Or cross it in again. You can do the Kickstand, hinge. We're here. Ooh, burn! Yes! And here. Last one. Stretch that out. Same thing, other side. Only 30 seconds this time. We will give you a stretch in between. Let's take it to that other side. Here we go. Curtsy and hinge. Soft bend in both knees. Shoulders are back, right? So I'm not letting myself just fall into the floor, right? I'm keeping the shoulders back, keeping my eyes up. Get that diagonal. Find a spot on the floor that's not moving. That's going to help with your balance. Also lots of core. Pull it in. Yes you can! Last one, let's finish it out. And breathe. All right team, last time with our triceps. If you were on the floor, here's what it looks like. You're going to do that little tricep dip and knee, or here and knee, bringing them in If you're on the bench, same thing, right? But we're here, bench and knee. Bring the knee up at the top, and again, making sure your triceps are doing the work. Go ahead and get set up, walk it forward. 3, 2, bend in the tris, up and knee. Push through the arms in the back, core is engaged. Yes, you're getting a little bonus bridge, right? You're feeling that right here. 5 seconds. Yeah, triceps! 3, 2, 1, and relax. Stretch it out. All right team, if you need some water, grab it. We're into that next round and guess what? It's all down on the mat. Here we go team. All right y'all, so we've done this before, right, where we do that little half kneeling squat or half kneeling lunge. Where you go here to here. Guess what? Y'all are used to doing it with weights. It's much easier on the floor. So I want you to take it, and again, I want you to really think about range of motion. Can you really open up the hips and can you squat it up? So meet me down. If that's not right for you, you just do a squat into a lunge, right? You can just go same side, right leg doing the work. All right, meet me down here. We have right side, left side. Let's get it done. Heart rate's up, right? More than you think. In 3, 2, 1. We'll take it here, drop it down. Take it here, half kneeling squat. And here and here. Yes, get low and then drop it down. Again, this move is super functional. How often are we tying our shoes or picking something up, right? Usually then we go all the way up, so it doesn't quite feel fair that we have to stay all the way down here, but really good for mobility. 3, 2, 1. If you're you're here, I want you to get a stretch through the hamstring here, and then I want you to get a hip flexor stretch here. We're going to move to that other side. You can just switch your legs if you want, but give yourself a second. You got a couple more minutes— a couple more seconds to stretch. Other side, open up the hips. Good mobility. Here we go, half kneeling squat down to the ground. Yes, you can. Onto the ground. Breathe in here. Burn, right? They are both burning, I know. Here. 3, 2, 1. Hamstring stretch and a little hip flexor. All right team, meet me down here. Here's what we got. We're going to do a little swimming, so it's a little Pilates move. Your modification is here, right? Your bird dog. But if you can We're gonna swim. 4, 3, 2, 1. Push it up, slowly down. Your push-up can also be on your knees. I want you to tuck those elbows so we get triceps, we get all the way through. But you want to think about that pull. 3, 2, 1. Up on your knees or your toes. Again, tuck those elbows. Join me on the mat. Here we go. 4, 3 2, squeeze elbows in, push up, slowly down. Can also be off the ground, Pilates swimming, or use your knees. And here, if you're bird dog, up one side, other, and then little half push-up. And here, if you can. 4, 3, 2, 1. I know, right? Squeeze in the back. Can we get one more? 4, 3, 2, and here, stretch it back. Yes, team! I know. All right, so we're here one more time. All right, this time Let's take it half kneeling cross to plié, right? I want you to cross it over, half kneeling cross to plié squat. I know if that doesn't feel good for your knees, do exactly what we just did, or take it up top, plié squat to curtsy. Woo! 30 seconds only, here we go. Cross it over, get low, take it down. And again, I'm I really want you to think about mobility on this, right? Opening up the hips. I'm going to use this hand to get low and just give me a little bit of balance. You can also use a bench to do it if you're not getting as low. Here to here, I still want you to think about mobility, right? Here we got 3, 2, 1. Shake it up. Same thing, other side. Yes, good burn! It's only 30 seconds. I'm going to cross behind, curtsy to plié, kneeling curtsy. Here we go. And here, here again, doing this from the ground. You feel that stretch, right? You feel that hip mobility. Also in our back, also strengthening quads, glutes, and hammies. I know, right? I feel it too. Burn! 3, 2, 1, relax. All right team, this time for 30 seconds, just your swimming, right? Opposite arm, opposite leg. Or just your bird dog, whatever feels best for you. You can also do standing swimming, right? We just want that upper body pull, right? We got a lot of push with our plank press and our dips. Let's just go 30 seconds. Oh man, you guys, 30 seconds with that swimming. All right, go ahead and bring it all the way down. My favorite Pilates moves. Here we go. So you can keep one foot foot on the ground, one arm on the ground, just to here. Keep your eyes down or off the ground. It can be little swimming. Feel the back of the shoulders, feel the glutes and hamstrings and low back, right? You can always just do the legs or just do the arms. 5 seconds to go. 4, 3 2, and relax. Stretch it back. Yes team, let's roll through our back right here. Those are our circuits. I think we got to put in a bonus move. I know you're like, I thought you said this is deloading. It can be, can also be really challenging. All right, let's get our mobility in, upper body. Here's what it looks looks like. We got a solid minute, but don't worry, there's lots of different parts. If you can— here's your full move— inchworm it out to get that good stretch. Down dog, knee, down dog, knee, pop up, and then turn it around. All right, if you don't want to pop it up, you can just inchworm it If that's not right for you, you can just do a little back and then a squat, right? You can just do hinge and squat. But if you can, inchworm, down dog knee drive for 2, pop it up, get low in the squat, up, turn around. Are you with me? I know you are. Let's start this way, why not? 60 seconds on the clock. 3, 2, 1, hinge. And you can make every part of this as slow as you want, right? So maybe you're like, oh, I want to hang out in that down dog. You can, I promise you it's going to go by quickly. Turn it around, stretch, bring the knee in for core, lifting that core. Pop it up by walking it up. We're here, see, we're already halfway there. We're hopeful to get 4 of these, right? Pop it up. Can you get one more? You got 20 seconds. Drive it in, drive it in, pop it up. 3, 2, 1. Nice work, everybody. Oh man, sliding right through here, right? Woo! Catch your breath. How do we feel? Everybody, I know. So body weight but challenging, giving you some options to go up or down. Sneaky mobility. There was a lot of mobility in that workout whether you felt it or not. Those half kneeling squats that are so hard, we get that mobility even when we do them weighted, but we can really focus on mobility as we take the load out right through here. Let's get a little stretch. Woo! Stretch it right here. And other side right here. How do we feel? Leave me a comment, let me know. If you want to grab onto something or put your hand on the wall, get a little quad stretch. If you can't get it all the way up, tilt the hip forward. And if you can, just reach your arm back. If you can grab the wall— oh man, you guys, you know I love weighted workouts. That's why most of our programming and a lot of what we do in strength— dumbbell, kettlebell, resistance band, all of that. But man, Body weight will humble you. Let's take it right here. We can get so much on. It's all about form, it's all about range of motion, it's all about intentional movement. Don't let anybody tell you that body weight is easy, cuz it's not. You can make it challenging. We want to add load so we can get stronger. We want to be working with weights so we get that added load and that prog— progressive overload, but we can do a lot with just our own bodies. Thank you so much for being here. Leave me a comment, leave me a like, let me know how you're feeling. Let's get a little stretch right through here. Let your head drop, and other side. Let's get one big deep breath in And out. You did it! That was your no equipment core and more workout. Great job, everybody!