12: Cardio & Abs Conditioning - 25 Minute Workout | HARDCORE

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your cardio and abs conditioning workout. This is an all body weight continuous cardio workout where we'll get a mix of some walking cardio, floor cardio, and a whole lot of abs. You will have options in this workout to keep it low impact, take it a little higher, keep it all standing or take it down to the mat. I will give you options to be where you are today. Are you ready? Let's do it. All right, let's start just by getting centered that good posture and you can just march right here for this warm up. Don't worry about the music. We're just gonna get the blood flowing, get the energy going. The music is a little quick, right? But let's roll those shoulders. We're just gonna get a quick dynamic warm up all from the standing position. And then we will get into some cardio moves again. Some of it will be very traditional walking cardio. Some of it will be your floor cardio moves that you like. Let them right here. And we will incorporate a lot of core, both standing core and a few things that you can take down to the mat if you want. It's an option. You can also make this all standing if you want to keep it there. Let's just shift our weight. Reach, reach. Arms up. Just hold it here. Open that big stretch right here. Then take it back the center. Other side. You don't have to get this low, but if you want you can get all the way down there. Let's walk your feet in, hands out. Flap back down. Take it down. Up right through here. Rolling through your back again. Just quick dynamic warm up. As we get into these moves. Especially cuz we're going to be incorporating that core work, making sure that our back feels good and ready to go. Let's take it right here. Roll those shoulders for two. Switch it. Big stretch inside of the legs. One more each side. Step it here, step cross it right here. So turning your body, take it knee, step, knee cross. Yes. Right here. Can we do a hinge into a squat? Nice and slow. Right here. Take it. Hinge and squat. Drive those hips back and squat. Two more. Take it here and up. One more. Tap it back here. Tap, tap, reach. Big stretch. You can do small taps, small arms or make it bigger. Yes. 3, 2, 1. Hold it here. Little stretch over. If you want you can take it down. World's greatest stretch. But up to you, you don't have to step it in. Other side. Step it back, reach it down Arms right here and reach it through again. You can keep this standing if you want. We're just getting hip openers all the way through. Step it in right here. Slowly roll it up. All right. Right here. Step. So you can just do little taps. So it's a small little step. Touch again. With these workouts, you can stay on the beat. You can take it at your own pace if you want to go slower. A lot of these things. We are going to start at half time and then we'll build right here. Slide, tap, slide. Right here. Just to step in a slide or step, touch, step. Let's keep it right here. Big arms stretch right here. Four more slow. You can always keep it right here. Or let's step it out a little quicker. Here we go. Step, step. Have fun with it. It can be just an easy tap or you can really get into it with those arms up to you. I know some of us love the more dance type cardio. Some of us like more walking cardio. Some of us want to make it our own. Make it feel like a boot camp. You do. You be where you are today. Something I always say, you know it right? Step, step, slow or fast. Up to you. Four, three, two. Cross it here. Reach and back. Reach and back. Starting just here. And you're just tapping, reach across to get that stretch through those arms. And if you want tap, tap, little quicker. But totally up to you if you want to make it. Here, tap, step, step. Right here. I think it's like I said, step and tap at the same time. Step. Up to you. Reach across. Let's take it slow. Over your head. Reach and back. Reach and back. So you can see with this continuous cardio. And we've done some workouts here like this before. If you've been with me for a while, we're getting those heart rate zones right. High and low. Reach, reach. Four more slow. Four, three, two. Can we take it quicker? Here we go. Reach over your head. Reach, reach, reach. Slower, fast. After we get this first song of really getting high cardio, we're gonna add in some core work. And again, I will give you options to keep it standing, take it on the mat, or a mix of both. Reach. Can we reach it? Low, slow, slow. Up to you. We got about 20 seconds. You can keep it just this slow or pick up your pace as you're ready. Here we go. Reach, reach. I know hopefully you're feeling that heart rate. 4, 3, 2, 1. And March. Roll those shoulders. Catch your breath. All right, so getting into, into some standing core you all know this will start with just our knee raises, then we'll isolate. So think of it as a standing crunch. As the knee comes in, we're wrapping that core in. We'll add some rotation for those obliques. Catch your breath right here. And we'll start with slow knees. Then we'll take it up right here. Up and down. Use this time to catch your breath. All right? So again, this might be your level. Maybe it's even keeping it lower. But if you're someone who likes the high impact or the higher pace, get ready, because it's coming. You can keep it here or take it up. Totally up to you. So starting with just those knee raises, then we're gonna isolate some core. So again, maybe you're making it. Little taps. Maybe you're going slow. You do you be where you are today in your workout. Don't worry about the music. If it's fun for you to keep up, go for it. Otherwise, your pace, your speed, your workout. Right here for four, three. Right side only. Take it slow. Right here, we're going across and up. So again, I want you to think about the core as if you were doing that cross crunch on the mat right here. You can bring the knee in or cross it here. Let's go. Eight. More slow. And if you need extra balance on this, you can always hand on the wall. Whatever you need for you, keep. Keep it here or pick up your pace. Here we go. Twist. If you feel like you're losing your form trying to go fast, just keep it here. You're still going to feel that cardio, but you should be feeling that core. Right? Here we go. Yes. Four, three, two. March right. Feeling those hip flexors. Let's get ready for that other side. We'll start it slow. We're crossing. Thinking about the core and the obliques. Also getting that heart rate up. Hope you're feeling it. I know I am, too. Get ready. Other side. Cross it slow. Cross and up. Right here. Pull everything in. If you're just tapping, you're still wrapping that core. Standing core. You can get a lot of core work from the standing position. Are you ready? If you want. Take it up right there. If you're losing your form, slow it down. 8, 7, 6, 5, 4, 3, 2. Take it up. Up. Right and left. Yes. Now right here, you can just keep this standing knee or think of it as a standing climber. Or if you want, you are welcome to join me on the mat. We're gonna get 30 seconds of a mountain climber. If you'd rather you can also take it on the wall. Just like that. You do. You either keep it standing, meet me on the mat. We're gonna get some water after this. Find that good plank position. Here we go. Start slow, slow. You can just tap it or even half time. In and out, in. You can cross it or run it. It's fast. It's a little too fast to be there, so you do you. 4, 8, 7, 6, 5. Strong core. Stay lifted. 3, 2, 1. Sit back. Bring it up slowly. Knees. Yes, you can. Four, three, two, one. And breathe. Let's grab some water after that. All right, so that's kind of what we're looking at. Hopefully you feel it in that heart rate. You're feeling that core. Even if you kept it all standing. You can keep your feet moving or take a real breather. Right here, love. We're almost to that halfway point. Team, short workout. Getting it done. Again, we're getting the conditioning while we also get those hit intervals, those higher intensity, those lower zones, those higher zones. And again with core. Right, bring that guard up. Now, even if you're not a kickboxing person, we're going to add some here just to get that rotational movement. So plant your feet. Take it slow. Punch, punch. You can turn your knees and your hips. There will be a time when we want to isolate that torso, but just punch, pull back. Right here. Twist, punch. Yes, you can. You can keep it just like this, or we're gonna speed up those jabs. We're just gonna keep it forward. Here we go. Twist, twist, twist, twist. So I'm getting the punches. Strong arms. You can also just reach. Watch my core. I'm also. Twist, twist, twist, twist. If you need to keep it slow, keep it slow. 8, 7, 6, 5, 4, 3, 2. Uppercut, slow. Take it up. Yes, you can. Again, up and under. You can even take it slower than this if that's better for you. Do a little tap, tap, tap, twist for core. Strong uppers. Four, three. If you want double time right here. Yes. Strong punches. We're gonna add a little hit interval where we really get that heart rate up. So we're gonna pick up the pace. You can just roll those, or you can add those quick feet up to you taking it in. Four, three, two. Here we go. Quick ones. What do you got? We're gonna keep it short, so get those arms moving, get the feet moving, even if you're just rolling and marching. 10 more seconds. 8, 7, 6, 5. Keep it going. 4, 3, 2. Turn your body. Cross, knee, cross. Bring it up. You can start with just this. Turn into it again. Lots of core. Or add the knee. Cross knee. Right here. Turn and up. Turn and up. You can keep just this or you can get really low. Low with the punch, really high with the knee. Take it up right here. Here we go. Punch. Punch me. Adding a little jump and get low, high. Half time works too. Looks like this. Half and up. Breathe or whatever pace is good for you. Four, three, two. Good. Take it center. Punch, punch. Take those punches out. Twist. Feel it here. Plant your feet. Thank you. Four, three. Turn it. Other side. Here we go. Cross, tap, cross. Keep it here. Then add that knee. Cross, knee. You can keep it nice and slow. Just your punch or the knee or double time. Well, not even double time. And speed. Just getting low, high. Jumping up with that knee. Core is tight the entire time. I know. Here we go. Four more. Four, three, two, one. And breathe. Catch your breath, team. Tap that out. How is that heart rate? If you need water, get it. Mine is up there. All the way. Getting up there into Zone 5. Don't worry if you don't have a tracker or if you're not feeling it. Do what you need to do for you to get that heart pumping. Challenge yourself, but in a way that's good for you. If you're too out of breath, hit pause. Take it down a notch. If you're just enough, let's let it come down right here. Yes. Four, three. We're gonna go double step right. Double step left. One. You can keep the double step if it feels right for you. Grapevine. Yes. Move those arms either way, whether or not you're double step or grapevine. Here we go. Up four more. Right here. Four, three, two, one more. Watch me here. Slow jacks, out and in. Out. Low impact jabs. Catch your breath. Arms out and in. If you want, you can keep it here or take it up. Still low impact. Strong arms. I don't want my arms just flailing. Nice and tight and down or up and down, Right. Tighten those muscles for each 7, 6, 5, 4, 3. Little hit interval. Can you take it? Full jacks, Take it up. Up to you if this is a better option for you. You keep it here if you can. A little higher. We got the breather coming. Here we go. 4, 8, 7, 6, 5, 4, 3, 2, step touch right here. Highs and lows, right? Heart rate's getting up there. We're gonna give ourselves a second to bring it down. Remember, we want the peaks and the valleys. We don't want it all high. The whole Time. Double step. One, two. Nice and slow. Yes, you can. Grapevine if you want. We're double step. Big steps will help. I know sometimes my feet feel a little. So you can take your time. Yes. Four more like this. Four, three, two. Back to those jacks. Here we go. Take it slow and out. Slow, slow. Yes, you can. I know. Pick it up. All right, keep it here. Whatever your higher intensity is for you. Let's take it 15 seconds, then we're going to have another round where we can take this down to a plank jack. You have the option to keep it here, to keep it here. March it out here. So again, catch your breath. We're going to take it to that plank position. You can either be hands or elbows. You can also be on the wall tapping it out or here. But we're doing a jack. Standing or plank. Join me here. We're going to finish it strong in that core either way. High heart rate. Hands high or low. Here we go. Out. And you don't have to be the same pace as the music. You can be half time. Knees are soft whether or not you're jumping. We're tapping out and in. So close, team. Hang with me. We got about 15 seconds, wherever that is for you. Strong core, strong cardio. 4, 3, 2, 1. Stretch it back up. On your feet, team. All right, one more song. We have a couple standing core things, then we're cooling it down. I told you we're going to keep it short. There's my heart rate. Hope you're feeling it too. Yes, I know, right? So those side knees that we've done, you're gonna take it side and back. You can keep it really low. You can keep the feet down and twist up and down or bring it up. When we get to single sided. If you need that balance in the wall. Breathe. You can keep it here. Or a little jump up to you. Obliques and core. There we go. Eight more singles. 8, 7, 6, 5, 4, 3, 2. One side only. Right here. Slow up and down. So you're pulling it in here again if you need it here. Little balance can be really helpful. Even if you're just coming in and not pulling the knee all the way up. You can keep. Keep it there. Or double time right here. Twist side. Yes, yes. So close to being done. Hang with me. Get that core. 8, 7, 6, 5, 4, 3, 2. Right here. Here we go. Up slow. Balance in the wall if you need it. Strong core through here, strong core through here. Four more. You can keep it just this pace or double time. It Ready? Here we go. Yes, team. 8, 7, 6, 5, 4, 3, 2. Back to here. Last one here. All right, you can keep these right here or power, power, or we're going to take it into that plank position. Your knees are coming to the side. Watch me. We're not doing very many, but join me if you can on the wall, on the floor, or standing. Ready? Here we go. Side hang with me. Here we go. 8, 7, 6, 5, 4, 3, 2. Relax. Stretch it back. If you're on the ground, make your way up onto your feet. Yes, you can. Yes, you did. Roll those shoulders. How are we feeling, team? I know a lot of things working, a lot of heart, pumping, cardio. I hope it was fun for you. I hope you didn't feel like you needed to be coordinated or on the beat or anything like that. And I hope you feel that core, right? We can get a lot of standing core. I also find those plank motions or mountain climbers or plank jacks, that spider plank, much more tolerable when we just put them in throughout our cardio. Right. Or throughout our workout, rather than a whole set or circuit of them. Other side. Reach those arms back. Take it right here. We're gonna do a little standing cat, cow. We're not going to do too much of a cool down or a stretch, so please make sure you're getting it on your own. Just want to make sure that you roll through that back for all that standing core and little back and hips stretch. You may want to get some additional quad and calf stretches as well. Either way, leave me a comment. I love to hear from you. How did you feel with this workout? Do you like this continuous cardio where we get the zones, where we get the up and down? Do you prefer more intervals? There's no wrong answers, right? You're here. You showed up. You are successful. I'm so glad that you decided to join me today. Get some more stretching on your own, and I will see you next time. One big, deep breath in and out. You did it. That was your cardio and abs conditioning workout. Great job, everybody.