10: Bodyweight Sculpt Workout | 25-Minute Full Body Workout with Isolated Strength! 🔥

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your bodyweight sculpt workout. In this workout, we are using no equipment to work your entire body, starting back to basics and then taking it with a sculpt round. We're going to get it all done in 25 minutes. And of course, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Let's start just by getting our bodies warm. We're going to keep this warm up short because we're going to keep this workout short. So just march, move your body. Let's get a little blood flowing. Let's get the muscles warm. Roll through those shoulders, right through here. Now we are getting this done in two quick circuits. We have a lower body, an upper body, and a core. That's all we got today. But here is how it is going to work. Let's take those arms out nice and wide. Big stretch right here. And then you can add a little side lunge to it. So we have starting with lower body, we'll be alternating right and left. Same thing with upper and then core. And then we will take it to what we call a sculpt round. So first round, back to basics. 40 seconds of work, 20 seconds of rest, both sides working together. Then we have our sculpt round where we alternate or we take it just right or just left. Go ahead and take it right through here. One side and then the other. So working right side and left side, we'll take it 30 seconds only. Let's go flat back down and then round it up. Little shorter work period, little shorter rest period. Sometimes we'll go right into that next round. 30 and 30. But again, we're getting this done quickly. Now, of course, you always have the option to keep it back to basics, to keep it alternating. If that is better for where you are today, that's something you're gonna hear me say a lot. Be where you are today. That is where you are in your journey. Let's do a little squat, and then roll through the hips, where you are in your journey and just how you're feeling today. Right? So be where you are today. And of course, take the option that is right for you. I want you to feel challenged, but in a way that is good for you. Let's go ahead and take it. Little step back right here as we reach those arms. Little mobility, opening up the hips. And then right here, we're gonna hold it here. You can just hold it here. Hip Opener or take it here. Big reach, and you can also reach through. Dropping the knee, rotating in that spine. Step it back up. Let's get the same thing. Other side. So taking it back to here, taking it down, reaching it up. And here we go. Through and up. And if you are able, take it back to that high plank. If that's not right for you, take it to the knees just to get the core warmed up. A little forward and back, knees or toes, a little drop of the hips side to side. And then slowly, let's walk those hands back and round it up. Take your time coming up out of it. All right, tap and reach across. So start with our back to basics. 40 seconds of work, 20 seconds of rest. A lot of our lower body will add just some upper body movement just for mobility, but you can, of course, keep it stationary if you need to hamstrings up. So hang with me. We're going to get it done quick. We're going to keep the heart rate up. Back to basics, sculpt, and of course, adding in that cardio right here. All right, team, so your very first move is going to be an alternating lunge. Watch me here. We're going to step back into the lunge, if you can. We're going to twist over the knee that's in the front. Alternate lunge and twist. If that feels like too much balance for you, just take it to the regular lunge. And if you need to do a little tap back, that works too. So alternating lunge and twist. 40 seconds. Here we go. Drop it low and twist. Drop it low and twist. So really taking your time. We're not rushing it. And if the twist is not right for you, again, you're just getting it low here. Drive up through that front heel, turning over the knee that's in the front. So if my left foot is forward, I'm twisting left, right. So working in that mobility, but also getting that core right, drop low. 10 seconds. Does not have to be fast. No need to rush and relax. Shake it off. All right, we're taking it down to the mat. If the mat is not right for you, you can take it on the wall or an elevated surface. This is our plank press. So knees lift, knees or toes. We're going down, right, left, right, left, and then down left, right, left, right. You know what to do. Find what's best for you. Here we go. 40 seconds. Right, left, right, left, and then left, right, left, right. I want you to really think about locking out in the core and your lower body again. We don't have to rush this upper if you need to. The knees are always a good option. Right here. When we isolate this, we'll just be going down with one side staying lifted. Try not to let those hips or the torso. They're gonna move a little bit, but keeping it nice and tight so your core stays engaged. Five seconds, right here. Last one. And relax. Stretch it back. All right, we're gonna stay all the way down for this one. On to your back. If this is not right for you, keep it standing and just move through the arms and legs. Here's what we got. We're gonna do a push. 3, 2, 1, and then a reach. You can keep the shoulders up or down. Up to you. Here we go. 3, 2, 1. Connect that core and then reach. And when I say push, I mean push your hands into the legs and the legs back into the hands, and then reach it out. If that's not right for you, just do one leg and reach and then the other leg. Push and reach. Right here. 3, 2, 1. And reach. Yes. 10 seconds. Strong core, especially since we just got that core with that plank press. Three, two, one. Relax. All right, team, back up onto your feet. 30 seconds this time, but we're alternating right and left, so I'll be talking you through that. So with here, you can keep it just stationary. That's what I'm gonna do because it's only 30 seconds where we're just gonna twist. And here, twist. And here you go. Need a little balance for that. That way we get a few more lunges. But if you'd rather do a tap back, that works too. We'll go right, then we'll go right into the left. Let's get it done for 30 core. Engage lunge. Twist to the knee. That's in the front. Here we go. Right here. You can do a tap back or another option I like for a modification if that back knee bothers you. Is that push, push, lunge. Right where we go into it here. But if you can't get low, so we improve that mobility. Ten seconds. Turn, twist. Lots of core. Especially because we just did that core work down on the mat. 3, 2, 1. Switch your sides right here. Here we go. And up. Nice wide stance. Remember, hip distance apart. If we're too in line, we're going to feel to a bounce. So hip distance apart. Train tracks, not tightrope. Heart rate should be getting up there. I feel it too. Yes. And breathe. Five seconds. Three, two, one. Relax. All right, team, so watch me here. Meet me down on the Mat again. If you need to take it on the wall or an elevated surface or your knees, you can. So it's a plank press right, plank press left. What does that mean? We're going to be in the high plank and my left one, my right one's going to go down and then up, down and up. What you're going to notice is, as we do that, this arm is actually getting more of the work. All right, so that is what we got here. We're gonna do right side, go right into the left side. You can do it. If you need a little stretch in between. Let's do it up into that high plank or knees. 3, 2. Right side only. Down and up. 30 seconds. Slow and controlled again. Even though we're moving that right arm, it's our left arm that is controlling it. Core engage again. Tighten those legs. Stay lifted in the core, not letting it drop and not going here. We'll get a little stretch for our wrist at the halfway point, which is coming in 5, 4, 3, 2. Stretch. Relax the wrist. Stretch your back. And then let's get set. Let's do our next 30 seconds. In three, two. Bring it up. Here we go. Other side. Left one. Down and up again. You're gonna see that opposite arm is taking the weight. It's putting you a little off balance. So that core is working hard. Yes, you can. 10 seconds. Nice and strong. Second side is always tougher. Ha. 3, 2, 1. Stretch. Stay down on the mat. Team moving quickly. This first circuit is almost done. Here is what we've got. Remember that one side. So if you want, you can keep it down on the ground if you're able. We're here. We're going to keep that push on one side and then go opposite on the other side. 30 seconds, and then we'll switch right into it. Hang with me. 30 and 30. Bring that core in. If you need to just tap or march, that works too. Otherwise, bring it up. Opposite arm, opposite leg. Push. Here we go. Now the shoulders can stay down. You can think of it more like that dead bug, or you can do a little lift right here. Out and in. Yes, you can. Keep the push against each other. If you're doing nothing else, keep that internal resistance. You're going to feel what it does to your core. And here. And up. Breathe. Ah. Switch your sides. Here we go. Out and in. Shoulders can come up in between or drop them down again. If you need a more back to basics version, just keep the push and extend it out right there. Now I'm getting confused I'm confusing myself. Here we go, team. Keep pushing hand against leg, leg against hand as you move through the limbs. Three, two, one. Hug those knees in. That was round one. Let's grab some water. Hopefully. You feel that. I know it feels like a lot on the mat team, but we're getting extra core and extra upper body today because it's such a short workout. Here we go. All right, team, grab some water. Meet me back. All right, catching our breath. Let's go into that second circuit. We're going to start with a side lunge and a pull down. So I want you to think of that pull down like as if you're pulling down with weights. Arms are going to stay up the whole time. We're going to alternate right through here. Then when we get to one side, we're going to keep it stationary, push it out. We may even add a little push. Push off to get a little pulse. Right? Then we're going to take it down. We're going to do a T rotation, but we're going to do a tricep push up. I'm going to talk you through that when we get there. And then a starfish. If you need to take it standing, your starfish will look like this. All right, here we go. Join me here. Let's do it. Side lunge and pull down. Right and left. Step it out. Arms up. Here we go. Get deep, Press it up. So pull and. And push. I want to think more about the pull, as in pulling your elbows down, squeezing your back. It's a little bonus mobility and upper body and here. But really, this is your leg circuit, so be thinking, shift your weight, get low, drive out of it. Shift your weight, get low, drive out of it. This is just bonus. So if you want to just keep it simple, just do the side lunge. Yes, you can. Man up. Yes. Team, five seconds. Three, two, one. Catch your breath. Little heart rate with those arms up, right? All right, so here's what we're taking it down to. It is your rotation. You can stay on the knees the whole time. And here. And then do a little tricep. It's a half push up, elbows in, or take it up and then drop to your knees here. That's what I'm gonna do. So join me. Core engaged. We got 40 seconds. Rotate and then half tricep. Push up on the knees if you need to. Here we go. T rotation for side plank. Half tries. Right here. Other side. T rotation. I really want you to keep those elbows in. So, yes, we're getting all of those upper body push muscles, but we're here. It's a small movement. Do not feel like you have to go all the way down. Right. I want it to be a half movement so we can keep the tries working right here. One more and relax. Yes, team. All right, we're down on your back. So your starfish, it can look a few different ways. Go ahead and get a nice big stretch. You can just go here if that is the best option for you. But if you're able, we're gonna lift the shoulders, and if you're really feeling it, you can lift a little higher. But all I want is, is for you to make sure that your core is doing the work, not your back, not your momentum again. You can take it standing if that's a better option for you too. Nice and wide. Three, two, one. Here we go. Lift halfway. With the crunch, we're all the way up. Deep core. I want you to think of the tuck of the pelvis. Using everything from the pelvic floor up, everything coming in right. And maybe you're at that halfway point, which is now, and it's feeling like too much to get all the way up. Just switch to that little crunch, and I adjust my microphone. You guys keep going. 5, 4, 3, 2, and 1. On your feet, team ones. Take it to a sculpt round. All right, you know the drill. So right side, and we're gonna keep it stationary. Pull, pull. If you want, you can add a little pop off. Not stepping in, but a little pop off to really get that leg working again. We want mobility, but we want those pull muscles too. So keep squeezing down. Let's do it. We'll go right side, right into left. Here we go. Pull, squeeze if you want. Pop it off. Pop it off. Yes. Little burn. Sculpt round. Keep the chest open. Keep squeezing in those shoulder blades. We get a lot of push down on the mat. Let's get that pull here as well as that shoulder, chest, back, mobility. Other side. Here we go. Start with just your push if you want. Pop it off. Pop up. Now we feel that back, right? Previously, maybe we didn't feel it as much, but now we do. Repetition is a way to get progressive overload as well. Even though we're popping off, make sure you're still getting low. Shift your weight. Hips to the back. Last one. Boom. That one got the heart rate up. I hope you felt it too. All right, team, so we're taking it down right here. Here is what we've got. I want you to think of it on your elbow. We're going to mix it up a little bit. So watch me here. Instead of that team rotation on our hands, we're here. I'm gonna rotate it in, push up for my tries, and then rotate. So as I turn down, up, watch my elbow. Down, up, and then core makes sense. You can do that from your knee as well. But as you rotate, you're gonna drop the elbow and then push up through the elbow flexion and extension to really get the triceps working. Let's do it. Right side. Here we go. Rotate in tricep, press up. Rotate in tricep, push. So I want you to feel the core working the entire time. But this is what we really want. Elbow down. Turn your body into it, so you really have to push. Here, here, here, here. Yes. Last one. Burn. Yes, team, take it to that other side. Here we go. Right here. Zip up that core. Remember, as you turn into it, you're gonna lower down, push up, then rotate. Here's your core, here's your tries. Right here. Let's bring it up in 3, 2, 1. 30 seconds. Turn into it. Push it up and here and here. I know. Open up through the core. Oh, man. Last one, and relax. All right, team, so we're into our starfish. I want you to bring it down. Stretch out those arms, because if you're like me, you're feeling it, right? All right, big stretch. Now let's take it to that single starfish. So one side, side only. Here to here. Again, if you want to come all the way up, you can right side for 30, then left side. We're gonna try to go right back into it. If you need a little back stretch, take it here. This is it for this circuit. Let's do it. Big arms, big legs. 3, 2. Cross it 1 side. Here we go. Bring it up slowly Down. What helps me is to have this palm palm turned up so I'm not tempted to push. Yes. My elbow is going to stabilize a little bit, but not this. Right. We don't need more upper push. Right. If you feel like you're having to push, I want you to keep it in the core, but smaller range of motion. Just like this right here. 5, 4, 3, 2. Other side. Remember, you can take this standing, or you can always take the upper body out and just get the leg lift. You'll still get the core working. Just make sure it's very controlled, especially on the way down here. Boom. Hand up. Yes. 3, 2, 1. And relax. Yes, team. Stretch that out. Up onto your feet. Grab A quick sip of water. I know, team. Cheers. That was fun. But you know what? I think we got time for a bonus move. Why not? It's 25 minutes. Let's keep it up top since we did a lot of core and push down on the ground. Here's what we've got, team. We're gonna take it. Little squat jacks. So out. In, out, in. We've got that. And then we're gonna take it. 4, 3, 2, 1. Then other side. Out, in, out, in. 4, 3, 2, one. So we get core, cross core. We get rotational movement, and we get a lot of legs. It's going to be one minute. Here's what I want you to think about. If it feels like you can't be down there that long, you can bring it up out of the squat, and if you need to, you can just do taps instead of the squat. All right? But if you can join me low, we got 60 seconds and then we are done. So let's take it right here. Here we go. Out in, you got four. Whether you're stepping or you're jumping, one side. Four, three, two. Back down. Here we go. Out. In. Remember, it can be a step. Stay low if you can. Four, three. Twist and upper. Yes. Out. In, out. In. Yes. Four, three, two. Halfway there. I know it's a burner, but you can do it. Stay down there. Four, three. Hang with me because this is it, team. We are stretching after this. Pull it up. 4, 3. If you need to step it. I know it's burning out. Stay low if you can. Boom. This is it. 4, 3, 2, 1. And breathe. Oh, man. You guys. Yes. Catch your breath, right? That was a killer bonus, right? That, to me, felt harder than the other 25 minutes of full body, lower upper and core. Right? So let's let that heart rate come down. Let our system regulate. Quick little stretch. Take those legs out. Just press out gently so we open up the hips, but also stretch the shoulders. Hold for a couple counts. Reminder, this is a short workout and a short stretch, so please get some more stretching on your own, not just after this workout, but also getting that mobility and flexibility, working that into your week. Of course, I have tons of videos to help you with that. Let's take it up. Big stretch over here to one side. You can gently pull that arm over, of course. Don't forget to leave me a comment. Leave me a like, let me know how you're feeling after this. Do you like body weight? Do you like these short workouts? How are you feeling? I'm sure right now, like me, you're feeling tired. But thank you you so much for joining me today. Don't forget, of course, to go ahead and head on over, subscribe to the YouTube channel. And of course, if you're not here already, join us in the Body Fit Athletic Club. Little stretch right through here in the hamstrings. You can breathe into that right here. Other side. Thank you so much for joining me today for this body weight sculpture. Go ahead and slowly roll it up. Let's get one big, deep breath in and out. You did it. That was your body weight sculpt workout. Great job, everybody.