10: Bodyweight Power & Plyo Workout | Get Fit In Just 25 Minutes | AMRAP, Total Body, No Equipment!

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your body weight, plyo and power workout. In this workout, we are using no equipment to get strength and cardio and conditioning using plyometrics and power training. But don't worry, there are many ways to get that, both low impact and high, and I will give you lots of different options to work to your fitness level. Are you ready? Let's do it. Start just by getting your body moving. March. Pump those arms. This is going to be a quick workout. It's gonna be high intensity. We're gonna get our bodies working hard in different ways, but we will get it done quickly. And of course, I'm going to give you lots of different options. So if you clicked on this workout, let's roll those shoulders. If you clicked on this workout, thinking, well, I can't do plyometrics or I can't do power training. I can't do high impact. Don't worry because we're going to be a lot of different ways. I'm going to be showing you ways to get plyometric training, which we all need. All of us are athletes, but even just the everyday athlete needs this. Let's roll those hips right here. But we also need plyometric and power training for everyday life. It is very functional. We need to be able to generate power. Let's add a little side lunge or weight shift. We need to be able to get balance, get square speed, get agility, and be able to strengthen our bones, improve our bone density, and of course, strengthen our muscles and our hearts and lungs through this type of training. Just shift your weight side to side. So we'll keep this warm up pretty short. But here's what we're looking at. We're actually doing a type of AM wrap workout, so as many rounds as possible. That's what AMRAP stands for. Let's take it flat back down and round it up. So we have four quick circuits of only three minutes. You guys, I think you're gonna find that this goes really quickly. It's only three minutes. Let's hold it here. Roll those shoulders and you will have either two or three exercises with a certain number of reps to get through. Now, what I do want to stress, guys, let's take it here. A little squat and hinge drive the hips to the back. Is that because we're working with plyo and power? They are going to be high intensity. They are going to get your heart rate up. So within those amrap rounds, you don't have to be moving the whole time. You can own rest if you need five seconds, if you need 10, if you need 20 seconds in between. But the idea is that we're going back and forth between these exercises, getting some plyometrics, getting some power, getting your heart rate up, but at your own pace. That is what AMRAP is all about. It's as many rounds as possible for you. Let's take it right here, hinge right through here and pull it up. You can stay just right there, or if you're able, we're going to inchworm it out. So we get the core working and inchworm it back. If you want to keep it up top, just with the hinge, that works, too. So three minutes on the clock. I will show you before we start what our two or three exercises are, and then you're at your own pace. Now, you may find that you want to do a little higher impact on a couple of the rounds, and then take it lower impact you do you. I'm going to remind you that this is your workout. Be where you are today. Go ahead and stay slowly. Bring it all the way up, and let's tap it out and reach. All right? Your workout. Be where you are today. Get the plyo, get the power, but in a way that's good for you. In between those circuits, we will have a full minute of rest where you can grow, get water, you can march it out, but you really want to use that recovery. So you go back into your next round getting feeling refreshed and ready to go. All right? So keep those knees going right here. Our very first three minutes. Here's what we got. It's lower body focus. You can keep marching. Watch me here. We're gonna do a squat and a knee. Squat and knee. Now, if you want, your power can add a little jump. Otherwise, drive that knee up, and when you land, that's where we get that plyo. So power plyo. Then we're gonna do the same with the lunge. We're gonna have eight on the right with or without a jump. Eight on the left. Squatting, knee, lunge and knee. Eight. Here we go. Three minutes starts now. So we got eight right here. Seven. And again. You can drive it up, drive it up with power either way, but you don't have to jump. You can still get power and plio right here. Then get set one side with your lunge. You can lunge and knee power plyo as we go down or a little jump. Now your jumps can be grounded they do not have to be super high. And again. Yes. Then set to the other side. If you don't want to count your reps, you just switch when I switch. Right? We got eight each side with our lunges. Again, power. You can also tap back power or lunge. This is me with my first round. I made it in about a minute. I have two minutes to go. More breath. More breather if you need it. Otherwise, take it into your next round. If you want, you can slow it down or take the jumping out. You do you. Here we go. Squat knee, low, high. Yes. Power. Get set with that lunge or that tap back. Here we go. Now, if your heart rate is just really racing, I want you to take it lower impact. You can still get power. You can still. As you come down, that still counts as plio because your body has to adjust, right? So you can slow it down. You can take the jumping out of it. Keep it low impact, but still get power. And plio, do what's best for you. Yes, you can. Back to the top. If you're with me, we got less than a minute. I know. High heart rate. I'm feeling it, too. Here we go. Power. Power. Pile. Power is in. The knee doesn't have to be in the squat lunges. We got 30 seconds. If you want to alternate them, you can do that, too. Otherwise, if you want to try to get them in, you may have to move a little quicker, but let's do it. Burn. I know. 15 seconds. Can we get it in? Whatever you got team right here. That breather is coming. Yes. There's your time. Ha. We started with that one on purpose because I know it would be challenging. Let's get it out of the way. All right, Give yourself. You got a full minute. Catch your breath. Grab some water. Cheers, y'. All. Top still on my water. That's what happens when we're working hard. All right, so watch me here. Tap it out. We're taking it to the mat, and here's what we got. We have your plank press for eight. We have a tricep dip for eight, and we have punches for 16. So here's what that looks like. I'm going to give you a little more rest time, so I can show you either knees, knees, or toes. Down, down, up, up. That's one. So you can tell we're getting plyo. We're getting power. Right, left, right, left, left, right, left, right. Give yourself time to get into this position. And then we have our tricep dip. So you can either just bend in the elbows here or push it up. But I want you to get the elbows back, then push it up. Then you can come to knees or feet. So 16 punches. If you want to just come to your knees, you can. If you want to pop it up, I'll probably do both. All right, go ahead and meet me down on the mat. You can also take this on the wall. You can go overhead. Up to you. Three minutes. Plank press. Tricep punches. Here we go. Down, down, up, up. Here's your power. And your plyo is when you land, I want you to think about keeping your core engaged. Legs nice and tight. Legs, get a breather on this one while we work that upper body. Yes. Team, get yourself in position for that tricep dip. Again, you can just bend in the elbows, fingertips here, here to here, or all the way up. Here we go. We got eight. Head up. Take your time. We're probably not gonna get as many with this, and that's okay. We're putting the punches in to give our wrist a break. Yes. Burn. I know. All right, on your knees or on your feet. Whatever feels better for you. Punches. So it's eight each side or 16 total? Yes. I think we got it right Back down. One minute. Down. Two to go. Rest those wrists. Get ready. Plank press. Here we go. Down, down, up, up. Strong upper push. Yes, you can. Core engage right here. Yes. And boom. Triceps. We're over halfway there. Almost one minute to go. Here we go. Down and up. If your wrists need a longer breather, that's okay. Up. Burn. I know it's an arm burnout, but it's a nice break from the jumping, right? Just remind yourself of that. I think I should have made this one six. On your knees or on your feet? Here we go. Yes. And back down. We got 30 seconds. What can you get in? Maybe it's just that. Plank press, core upper. Ready? Here we go. If your wrists need a break, I want you just to keep punching you. Do you burn? Yes. Team. Those triceps, right back of the arms. We thought it would be chest and shoulders, but for me, it's my tries. Ah. 10 seconds. What do you got, team? Punches or tries. Five seconds right here. I'm just gonna keep it low. Five, four, three, two, one. Stretch those over right. So a little more of that burn. You felt the power as you're putting pushing up, right as you're punching strong, but legs get a little breather and little less heart rate. All right, grab some water. Team, you got a minute to breathe. Shake it out. So that was some upper and core. We're going to go back to that lower body. All right, here we go, team. Two exercises is all that we need on this. So I want you to aim for a little bit more. More. All right, shake it out. March it out. Roll those wrists. Here's what we got. We're gonna go in and out with our squat. So you can jump it if you want, or you can walk it. But I want you to get a little plio so here. Toes out paa. So you can be here to here, or in and out. I still want you to land soft, right? So you get the plyo, you get the power. Then we've got our skater. All right, you guys know your skater. You can step it here. We're gonna go 16 total. So one. One, two, two. Right, so we got eight each side. I want you to get that bound power and then land. So whether that's stepping or jumping, get the power to the side and then get that land for your plyo. Three minutes, lower body, heart rate. Push. Here we go. In and out. With those squats, you can jump it. Each one counts as one. Four, three, two. We're gonna get a lot in on this one, but we're gonna be mixing it up. Skater bound. Here we go. One. You got eight each side. Power plyo. Breathe. So the skater will feel longer. We'll get a little more of a burn on our in and out, right? Catch your breath if you need to. Remember, you can build in those rest as you need them. I'm really feeling it. I want to get low in my squat. You can walk it out or jump it out. Three, two, one. Stay low. Power plyo power. Plyo one minute down. Two minutes to go. Here we go, team. That's one. Side to side, really leaning and landing power moving laterally and also in that transverse plane. Right. As you get tired, focus on that plank form. Yes. Breathe again. I want you to build in these rests, so don't feel like you have to be moving the entire three minutes. We're halfway there. My heart rate's way up, so I'm going to slow it down and walk it out while I still get my power and plio power. But I'm landing soft, right? Yes. Get ready, skater, if you're with me. Or breather if you need it. Here we go. One minute. Left side, side. You're still landing soft, but I want you to bound side to side whether you're stepping or whether you're jumping. Yes, you can. 45 seconds. Team. That's probably one more of each. One more round. Heart rate's up. Legs are feeling it. I want you to go for it. Now. We're at almost 30. Here we go. Power plyo. Yes. Last time with those skaters. If you're with me, wherever you are, I want you to Finish strong for 20 seconds. Yes. You can get it done. Last 10. I got four. Are you with me? Three, two. Oh, man. Time that perfectly. There it is, team. Guess what? We're back down to the mat. I know. I feel it, too. Catch your breath. Short workout I promised. Here we go, team. Ha. Catch your breath. All right, team, One more round of three minutes. All right, Upper body and core. Again, we're starting with our mountain climber. All right, so again, we have 16. One, two, three, four. So it's essentially eight each side. You can do it standing, you can do it elevated, or you can be here. You can go knees in, or you can cross. I'm gonna do a combination of both. Then we have eight of our runners. Crunch. Watch me power up slowly down only 8. If that's not right for you, I want you just to do a little knee march or a bridge march right through here. Then our last one is our Superman. So we get some upper body pull. All right, we're going eight. I don't have a lot of range of motion on this. You don't have to either, but we're gonna lift eight and down. Squeeze through the back. All right. If that's not right for you, eight with your bird dog. All right, team, so join me here. Climber 16. Runners. Crunch. Eight. Superman eight. Here we go. You can run or step those climbers in, either standing or on the mat. Two, one. Then give yourself time to get set. On your back. All right, here we go. Deep core. Get some power going up. Whatever version of this is good for you, maybe you can still get the power, but you're not getting up as high. That's okay. I don't want you to pull your back. Four. Keep going. Three, two. Yes. All right, super man. You can do the bird dog. As long as we're getting that back extension doesn't matter. Right here. Squeeze eight. Now again, I don't have a lot of range of motion back through here in my upper back. That's okay. I just want the tightness, the contraction back up one minute down two to go. Can we get them all in? Mountain climber. I'm going to take my knees across this time. Sixteen. One, two. Stay with me. Runners. Crunch. Runners. Sit up. Whatever it is for you. Or a little march. Here we go. You can have feet flat if you want. Even a little bit more deep core. Don't rush it. I know it's power and plyo, but here's our power here. Right? All in that deep core. Yes, you can. Boom. Who knew our power and plyo was going to feel like such a core workout? All right, upper body. Strong, low, Lots of core. Oh, no. Superman, here we go. Here's our back. Here's our upper body. You can experiment. Maybe you want to take those arms out or to the side. Four, three, two. Yes. All right, team, we got just under a minute. What can you get? Climbers, runners, Superman, here we go. Stay strong in those arms. Push up through your shoulders from the hands as you bring those knees in. Yes. Oh, man. So close. 20 seconds. What do you got, team? Wherever you are, if you're with that crunch or Superman or climber, just finish strong with good 4. 10 seconds. Can I get four more? Yes, we can. Power. Oh, and time. Catch your breath. All right, team, up onto your feet. Listen, here is what we've got. Those were our four circuits. I told you. We keep it short, but I think we got time for a bonus move. It's going to be 1 minute, 60 seconds. It's going to have a lot in it, but I want you to really go for it. And, yes, it's a version of a burpee, but you can do it. All right, we want to get that push up motion where you go down and up. We want to get that squat motion. We want to take it back to the plank. I'm going to give you a few options. Your full option, if you want, drop it down, pop it back, all the way down, pop it up. And from here, power up. You can take any of that out. If you want to walk it back, walk it in. If you want to just go back to the plank, you can. If you want to keep it grounded, I just want you here. Tap, tap. And up. One minute. This is it. Let's do it. 60 seconds. Get low. Down. Up and up. I want you to land in that squat. Get those legs working up again if you want to break it down right here. Walk it back, take it down, walk it in, bring it up. That works, too. We're halfway there. Let's get it done. Team power. Plyo up. You don't have to go fast on this. Notice I'm not going super fast, but we're getting all the parts in. Finish strong. 15 seconds. Hand up. Three, two, one. Oh, man. Team, tap it out right here. If you got that, I know maybe you're with me. Oh, yeah. Zone four. This feels like something. Doesn't matter. Go by how you feel. That's why we kept it short. 20 minutes. Team, grab some water. You did it. Listen, reminder. With this workout, you can come back to this anytime. If you're somebody who feels like you've hit a plateau, if you're somebody who maybe has been working really hard with long bouts of cardio, 45, 60 minutes, but you're not feeling the way you should, you're not seeing your body respond. Maybe you're in that perimenopause or menopause or post state and your body is reacting differently. This is the kind of stuff we need. Again, we all need plyometrics, but that doesn't have to mean jumping. That can mean landing into something. We all need to generate power. But again, that doesn't have to be jumping. That can be generating power. Finding how it works for. For you. So bookmark this workout. Come back to this. And again, a great way to do it, guys, is let's say maybe you're getting three minutes of it, that minute in between in the middle. Maybe you take it low impact, maybe you get longer breathers and you'll get two rounds in, but you're still really going for it on those other ones. That is a great way to really maximize this workout to get your heart pumping, to get our bodies response responding. Especially if you're in my Perry or menopause crowd. Listen, we don't need more. We need better quality workouts. We need higher intensity and shorter bouts where we can really give it our all. And that is what this workout is about. Leave me a comment. Let me know how you're feeling. I'm always going to remind you that we are all athletes and we need to train like athletes. Again, we all need plyo. We all need power. We. We all need to build our bone density to strengthen that skeletal muscle, to strengthen our hearts, improve our lung function. We can get it all done. And you do not have to be working out for an hour every day or even five or six days a week. You can get it done. That's what we're here to do. Leave me a comment. Leave me a like subscribe to the YouTube channel. Check us out in the Body fit athletic club. Thank you to simply sport CBD versus Body sponsoring. Reminding you to live like a champion. Let's get one big deep breath in and out. You did it. That was your body weight plio and power workout. Great job, everybody.