07: No Repeat Zone Cardio Workout - 26 Minute Workout [ALL STANDING & NO EQUIPMENT NEEDED]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat zone cardio workout. So this is an all body weight cardio workout where we're gonna get your heart pumping, we're gonna get your muscles moving, and we're going to be working in our different heart rate training zones. I'll be giving you both high impact and low impact options. So work to your fitness level. Are you ready? Let's do it. Let's start just by getting our bodies warm. Just a gentle march, pump arms. We're just gonna get the blood flowing, we're gonna get the energy up, we're gonna wake up. Maybe you're doing this early in the morning or after work or on a lunch break, whatever it is for you. We're gonna get our bodies moving, we'll get a quick little mobility, warm up a little movement prep. But we're not lifting any weights today, so we mostly just need to get our bodies prepped for our zone cardio. Let's roll those shoulders. We're also going to be mostly keeping this all standing today. But if you want to, you absolutely can. There will be couple times, I think it is only two times that you have the option to go down to the mat for some cardio that will engage your core, but you don't have to do that. So if all standing is where you are today, then you can keep it just at that. Let's roll those hips right through here. So the way we're working today, we're going to increase our zones. So if you're familiar with zone cardio, maybe you've done this before, maybe your watch even tells you. Let's add. Got a little side lunge here. But sometimes we work in five different zones, sometimes just three. But the idea being that we're in those. When we're in those lower zones, it's more of just getting our heart rate up a bit, not too out of breath. We're going to start with that for 40 seconds. So that'll be more of your low impact and more of your mobility. So that's where we'll be focusing on sneaking in some mobility. You know, that's how I like to do it. Right? Let's tap it back right here to open up those hips. So we're sneaking it in with mobility. Then we will go to 30 seconds of a little higher intensity. So more of a hit interval. Again, I'll give you options. It'll be something similar but different. So it is no repeat. Right. We're gonna hold this here, press that heel down, little stretch over, and then if you want, you can drop it all the way down and get that little world's greatest stretch where you reach through. So then we go to 20 seconds of our finisher and we'll get breaks in between. And with that 22nd finisher, that's more of your sit interval, your sprint interval. Right? Go ahead and step it up. Same thing, other side. Step it back here and reach. So that last 22nd interval is where you really go for it. We'll give you something different, similar movement pattern. Right? Take it down here if you want and you can go for it. Really get that heart rate up into those higher zones. And then we get a longer breather. And then we go into our next round. Go ahead and step it up right here. Round it up. Let's tap and reach across. So hopefully that makes sense. Basic movement patterns, knee raises, things that you've done before. Working in our different planes of motion. Don't overthink it. I will remind you to be where you are today. So wherever you are in your journey, I'm just happy that you're here and that you showed up. If you showed up today, you are already succeeding, right? You showed up today, you are successful. This is your workout. If you need to keep it all low impact or all with that, first, back to basics, lower zones, that's fine too. If you want to intensify, I will give you ways to do that. And they don't always have to be ways that get you jumping or going high impact. I'll always remind you we can get high intensity without high impact. I'll give you options for, for both. All right, so our very first move, for 40 seconds, we're just going to do our basic knee cross. So I'm crossing, crossing. We're starting with that. Then we're going to take it to a little Heisman. 1, 2, 3. 1, 2, 3. Then we're going to take it for our 22nd sprint here, side to side. I'll give you options as we go, but let's start with 40 seconds. Crossing our knees. Here we go. Just side. So again, the moves as we go, 40, 30, 20 will give you something similar. Similar movement pattern, but all will be different because as we talked about, it is no repeat. So with this, you decide your speed. If you need to keep those knees lower, you can do that. If you want to bring them across, this is where we want to get that mobility in our torso, in our shoulders. Heart rate is starting to climb, but nothing too Crazy, right? And we'll get quick breathers in between and a longer break after that 22nd sprint, because that's what we want. We want it to be good, relax. We want those last ones to have a longer break so our body can recover. All right, so now we've got that Heisman. One, two, three. One, two, three. Step, step, hold. Step, step, hold. You can step it or you can do a little run in 3, 2, 1. 30 seconds. 1, 2. You don't have to go as fast as me. And again, you can keep it low impact. You can take it a little lower, a little quicker. You do you. So we were in those zones one and two. Now we're taking it up. Maybe we're getting it up to three or four, right? Five seconds here. Three, two, one. Catch your breath. Now we got 20 seconds. We're gonna go for it. Watch me here. You can drive those knees up quick or slow. You can make more of a hop or less, but I want you to go for it. Whatever you need to do to really get that heart rate up for 20 seconds. Three, two, one, one. Go for it. Almost like you're running tires, right? I want you to drive those knees into your chest, pump those arms. You don't have to jump it. You can still get that intensity from here. Three, two, one. All right, team, catch your breath. So tap it out again after that second, that sit interval, that sprint, those higher zones, right? Yep. Getting up there. Once you get up there, we want that recovery. Remember, rest is part of the process, so don't rush it. You can keep moving, but our goal is not to keep our heart rate up super high the entire time. Next move. Watch me. We're just gonna walk it up and walk it back. Super simple, right? Let's go for it. The other thing coming out of that sprint interval, that interval. That's why. Another reason we'll go into that low impact, right? So you get the recovery, but you keep your feet moving. If we want to add a little mobility, you can get those arms moving, right? Bring a knee up at the top. So see, you still got time to recover. Heart rate came down, but we're going to stay in those lower zones. Five, six seconds to go. Three, two, one. And relax. All right, team, so here is what we've got. We're going to do a little long jump and then quick feet back. So you can either just step it and then shuffle those feet back or step it, walk your feet back, or full jump and run it back. All right? 30 seconds. Heart pumping a little higher intensity. Three, two, one. Here we go. Run it right through here or here, walk it back. Whatever you want to do to change it up. Or if you want to, just keep that walk. That works too. Yes. Five seconds. Last one. And breathe. All right, team, last one. 20 seconds. We're gonna go for it. You can keep first or second, or if you want to jump forward and back, get low, get those quads burning. The idea, just go a little harder, a little higher intensity. Higher zones. 3, 2, 1. And you decide what ups your intensity. Maybe you're only stepping, but you're going a little quicker. Maybe you're jumping, but you're getting a lot of power or covering a lot of ground. Last one. Burn. All right, one more, and then we're going to close out this circuit. We have two circuits. They're not long. Team. All right, catch your breath. We got some tap outs. All right, so tap out, arm and leg. That's your low impact. Join me in three. Give ourselves a few more seconds into. And one. Here we go. Tap it out. Nice and easy. If you need more of a breather, just take it with just the legs, if you can. Here, here, what we're gonna progress. This, too, is a full jumping jack. It's up to you. You'll have options with that. But then our last round, you can keep it standing, go a little quicker, a little higher intensity, or you can take it to a plank jack to add a little core. Add that intensity. 10. Yes. Here we go. And relax. All right, team, so full jumping jacks, whatever that means for you. Maybe that's here, maybe that's here. Maybe you're adding your jump here. Up to you. 30 seconds. Let's get it done. 3, 2, 1. If you are doing that full jack, well, either way, light on those toes, right? We're not slamming down hard. Nice and light. And if that doesn't feel right for you, do your version of a. Of a jumping jack, but up your intensity, right? Yes, you can. Five seconds, strong arms. Three, two, one. Catch your breath. All right, team, you can do either of those, or if you want, join me down in the mat. We're in a high plank. We got 20 seconds of that plank jack. If that is not right for you, keep it standing. Find what is right for you. 20 seconds. Sprint it in. 3, 2, 1. If you're in the plank, you're going to intensify by being in a plank position. You're going to intensify by keeping the core engaged. You can also tap it out here and having Your arms and shoulders engaged, too, so you do not have to rush this. I know. 3, 2, 1. Slowly bring it up. If you're down on that, how we doing? Up into those zones, right? Don't worry. Let's grab some water. Don't worry if you don't have a watch to tell you. Just go by how you feel. Lower zones, you're starting to feel it. You feel that heart rate get up. Feeling the blood flow. Middle zones, you're starting to get a little out of breath. And those high zones, we're getting breathless. We're not staying there. We're not staying there very long. We're just getting it there, getting our body, working hard, and then recover. Cheers, y'. All. All right, circuit two. I know two long circuits, actually, two short circuits. All right, team, same idea. The only thing different here is that we have a couple things that are right side, left side. And mostly in that 22nd or that 32nd round, we're gonna start with just a side lunge. Step through. So think of it as mobility. Open up the hips. You know, I love this for mobility. Then we'll take it to a little shuffle. Then we'll go one side with the pop up. Start here. Here we go. Step it out. Reach it up. Mobility. Open up those hips. Allow yourself to enjoy that stretch, especially if you got a heavy workout yesterday. I know I'm really feeling my lower body today, so it's nice to get the hip opener. Really reach with the arms. 40 seconds here. And it's funny, what I love about these workouts is it really makes me realize the value of the low impact cardio. I'm still feeling it, but it does give me that recovery to really go for it in those other rounds, relax. Whereas in other cardio workouts, cardio hit things like that, sometimes I never really recover enough. And I'm going hard, but I'm not making the most of it. All right, team, so if you want. Now we're adding a little shuffle. You don't have to get low with it. You don't have to jump it. But 30 seconds, side lunge to side lunge. Adding a shuffle. Here we go. Freeze. I like to still add the arms because then I know I'm still getting that mobility. Still opening wide for that stretch. Yes, team, here we go. Five seconds higher intensity. Three, two, one. Yes. All right, team, shake it out, Shake it out. All right, this time we got 20 seconds right. Breathe. 20 seconds left. Watch me. Side pop, side pop. With or without the jump, you don't have to get super low, but we got 20 seconds. We breathe for 20, we get 20 more. Let's get it done. Right side for 20. Rest left side for 20. Starting in three, two, one side, pop side. So I'm really getting a little extra push out, push up, push out, push up. Off here, then off here, right? Yes. Team, you don't have to go super fast. Just bring the intensity. 3, 2, 1. Breathe for 20, right? Heart rate should be up there. It's okay if it's not, if that's not where you are today, but find some way to up the intensity for you. All right, maybe that's getting a little lower here or a little higher. You do you. Other side. Let's go for it. Up low, power up. Down, push out, power up. Yes, you can. 5, 4, 3, 2. Breathe. All right, team, catch your breath. Here's what we got next. Let that heart rate settle. We're gonna step, tap behind, Step, tap behind, mobility. Then we're gonna get a half skater slide. Half skater slide. Right side, left side for 30. Then we got a full skater for 20. All right? So catch your breath a few more seconds. Tap, cross behind. It's mobility, it's low impact, it's lower zones. Let's do it. 3, 2, 1. See, looking at that, my heart rate is still in zone four. It's still in the higher zones, but I know this is going to bring it down. Big arms, big cross. Get that rotation through your body so we get the mobility. Get that cross behind. That's that transverse plane and rainbow arms, right? Yes. No need to go fast. Even if you're starting to feel antsy, save it. Save that energy, save that adrenaline, because we're gonna go for it really soon, okay? 5, 4, 3, 2, 1. I know. I can read your mind. I am you. If you're that person that's like, oh, I really want to go for it. It's coming right here. Watch me. Right side only. Skater slide, skater slide, whatever that is for you. If it's a tap behind and a slide, tap behind and a slide. 30 seconds, right breather. 30 seconds left. Do it to this side in 3, 2, 1. Skater slide, skater slide. Half skater plus slide here. So then you're stopping it, right? And here, low impact. You can still bring the intensity, right? Bring it as you get low, as you power laterally, and also rotation, right? Breathe, catch your breath. Do the same thing. Other side. Feeling that one, y'. All. Right, now, we're supposed to be in that mid level, but our hit and our sit we're up there, right? All right, breathe. Again. Little longer. Breather. Because we want to go into this round and really go for it. Half skater, slide it. You got 30 seconds each. 30 seconds. Right here. Other side. Three, two, one. Half skater, slide. Half skater, slide. Light on those feet, all right? Whether or not you're jumping, if you're just stepping behind, light on your feet as best you can, you do not have to go the same speed as me or anybody else. It's your workout. Five seconds. Bring it for four, three, two, breathe. I know, right? Guess what, team? 20 seconds of a full skater, whatever that means to you, all right? Or step. Step. Any version that is good for you is good for me. We got 20 seconds, but I want you to go for it. Go hard. Feel it. Let's get it done. Catch your breath, skater. Side to side. In three, two. Sprinted. Here we go. So maybe that speed, maybe it's hopping, maybe it's getting lower. I want you to keep that chest up, protect your back, but go for a team, because we are almost there. For three, two, one. Oh, man. Let's get one more water, guys. We only have one more circuit, but I'm feeling it. Yes. Again. Don't worry. You don't have a go. Watch. You should be able to feel it in your body, right? All right, team, last thing. This is it. I told you, we're keeping it short. So we have a standing climber here to here. Climb to that ceiling. Then if you want, join me on the mat. We're gonna do climber here for 30 little stretch, then we run it here, all right? If that's not right for you, standing climber, then cross, then jump it. Join me here. 40 seconds. I want you to think of that reach with your arms as if you're literally climbing a mountain, right? I know you're tired, so use this first round. Back to basics. Low impact to really rest your body. So you can go for a quick, hard 30 seconds, and then even quicker, harder. 20 seconds, and then we are done. I'm gonna tell you right now, there's no bonus move. This is it. All right, team. 5, 4, 3, 2, 1. All right, team, so if you're staying standing, I want you to add a little hop and cross. And then when we go for it, take it here. If you're joining me down on the mat, the first one is just a plank. Knees in for 30 seconds. Here we go. You can bring them in center or cross or alternate, whatever feels better for you. Because then we're gonna go for it. Stay lifted. I know you're tired. I am too. So make sure as you get tired that you don't go here or here. You're staying here. 10 seconds here, and then we got our 22nd run, our 22nd sprint, and that is it, team. In 3, 2, 1. Stretch it back. Wherever you are. This is it. 20 seconds. If you're here, run it up. Your intensity, whatever you need to do from the standing position. If you're with me, we're in that mountain climber. Go for it. Drive those knees in. Go quick. Let's get it done, team. 20 seconds. Sprint it. Three, two, one. This is it, the final move. So whatever you need to do for you to bring that intensity, get that heart rate up higher zones, because that is how we get stronger. That is how we get better. In three, two, one. And relax. Oh, my goodness. Little taps. Don't stop moving completely. Feel that energy. Ah. I love this feeling, especially when you know you're done, right? I love this feeling when you know you're done with a workout, but you can feel it. You can feel it in your entire body. Feel it here. The blood, the oxygen, everything has worked hard. Your heart is stronger, your lungs are stronger, your muscles are stronger, your posture is better, your joints feel better, you feel less tight, you feel less depressed or anxious or whatever you might be feeling today. Stressed, right? You feel happier. You feel like, oh, maybe I'm not as tired as I thought. I'm tired physically, but mentally, emotionally, I'm ready to go, right? Whatever is for you. I hope you're feeling all of that. Listen, I get it. We don't always want to come in here and put in the work. Many days we don't feel like it. We don't feel like we have the energy, but we get the energy when we start moving. We get the energy when we tell ourselves, I'm gonna do this for me. But I'm also showing up for all those people in my life that I love and that love me. I want to be my best self. And that doesn't have to mean my skinniest self, my leanest self, my fastest self, or even my strongest self. That is my best self that I can be today. I'm showing up for me today, and I'm where I am today, and that is all that matters. Remember that. Please remember that. I have to remind myself, too, guys. All right? Often when I'm giving you these pep talks is because I need that reminder, too. Reach back, please. Get some more stretching on your own. We all need it get some mobility built built into the rest of your days and your weeks. Leave me a comment I love hearing from you. Leave me a like don't forget to subscribe to the YouTube channel and join us in the BodyFit Athletic Club on the app. Ah, thank you for being here today. I hope you're feeling good. I hope you know how strong and capable you are, and I hope to see you right back here for our next workout. Let's go. One big deep breath in and out. You did it. That was your no repeat zone cardio workout. Great job, everybody.