12: Cardio Core Supersets (32-Minute AT HOME & No Equipment Workout)

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your cardio core supersets workout. So in this body weight workout, we are going to get cardio and we're going to get a whole lot of core, and we're going to do it in supersets, alternating between two exercises. 40 seconds of work, followed by 20 seconds of rest. Your last round is only 30. Of course, I'm going to give you lots of different options, so work to your level. Are you ready? Let's do it. Go ahead and start by moving your body. We're gonna get a quick little warm. You can march, you can jog, you can roll through those shoulders. We're going to keep it pretty short today because we're not really adding load. You will see I have one dumbbell behind me. There will be one circuit where if you want to add an optional weight, you can, but you certainly don't have to. If you have that option and you want to try it, go for it. But otherwise, this is an all body weight workout. We basically have four circuits and each one has two exercises only. We're alternating between those two ex three times. Your first two rounds, 40 seconds of work, followed by 20 seconds of rest. Your last round is only 30 seconds each. And we're trying to get them back to back if we can. So that's our lightning round, so we're gonna get that done. Again, only four circuits with two exercises, so more repetition probably than we normally do. But we love supersets because they move quickly. Let's go flat back down and round it up. And because you know what to do, a few of these will have a right side, left side for your first two. And then we'll alternate on your last round. And your first and your third circuits are going to be all standing, so you'll get that standing core. Your second and your fourth. We will give that you that option to have your core taking it down to the mat. So you will have that option, but you can, of course, keep it standing as well or take it on the wall or take it at an incline. Let's roll those hips into a little squat right here. Nothing too fancy. A lot of the that, you know, we're not going to get too crazy with it. Our goal is to get our body moving, to get our heart rate up and to really focus on that core. I like to think everything in this workout has a core component and everything has a cardio component. So I think you will feel both the entire time. Let's tap and reach across. All right, team, we're not going to take it down to the mat because we'll get there eventually, but we're gonna get into that first circuit. All right, so your very first circuit. Again, you have two exerc sizes. Let's reach it down right here. We're still warming up here, right? 40 seconds of work followed by 20 seconds of rest. Let's cross those knees to get that core. So we're gonna go with our favorite cardio move, maybe one of my favorites, a skater. And then we're going to take it to a side knee, so you can just march it out. Watch me here. Before we get into it, your skater is either your traditional speed skater or skater bound. If you want to take it higher impact, take it here. Or you can up, cross behind. You decide how low you want to get. You decide if you want impact or not. Then we're taking it right side knee. You can grab onto the wall if you need to. And then skater left, side knee. Our second time, we're going to alternate our side knees. Let's go ahead and get going with our skater in three, two, one. Here we go. Step, cross, behind. So skater and side knee are our super sets. And I would encourage you, we do have those 20 second intervals. I want you to go in your work intervals and really need that rest. Right. But you also could think of this as more of a hit where one is more lower intensity. Maybe that is your core and one is a little higher intensity or mix it up or see how you feel. But we are incorporating rest in these supersets, so you can really feel free to up that intensity. 3, 2, 1. Because you get that breather. Right now we're taking it to that right side. So I want you to think about that good core engagement. If you need balance, take it here. Side knee here if you want to. Just here. You can add a little jump if you want, but focus on that core. Here we go. Does not have to be fast again. You can kind of think of it as more of a hit where your cardio is your hit. This is where you slow it down. But if you want, you certainly can pick up that intensity in different ways. It's up to you. I like to have this arm out because it keeps me in alignment. You might start to really feel your shoulders that way. So you certainly can be here, too. We got 10 seconds, team. I told you this first one is all standing, but I want you to really think about that core pulling in. We got 5, 4, 3, 2, and breathe. Now we're back to our skater, right? You feel those side abs? We got our skater again. Heart rate is up. And then we got our other side. Then when we get to our lightning round, 30 seconds, we'll alternate our side knees. Let's go with our skater. Core engage. Let's get those legs working. In three, two, one, step, cross behind. Remember, you can jump it, you can step it different ways to increase your intensity. If you want to get low, you might get a little more legs, right? A little more burn that way. If you want to really get that power, take those arms up. You do you. This is your workout. You know what I say? Be where you are today. So maybe you're here for the cardio. You really want to go for that hit. Get that heart rate up. Go for it. Maybe you really want to focus on. On your core. That's you. If you want to just show up and move your body and get that mobility, that's fine, too. Three, two, one, breathe. Take those 20 seconds to breathe. Remember, it's all about showing up and moving good form, staying safe. But at the end of the day, all we really need is just to move right. So we're here. Other side. Pulling it in nice and strong. You don't have to actually get your elbow to your knee. You can if you want balance, if you want. 3, 2, 1. Up and up. Bring it in again here. Sometimes having a little bit of balance, you may feel like you can get more range of motion and really isolate that core. So go for it if that's you. It's not cheating to have balance. Sometimes we have better form that way, so it's up to you. Halfway there. Pull it in. Focusing on that oblique. But we're wrapping our core here. Right here, Right here. Yes. Team, bring it up. Yes. We got five, four, three, two, one. Step it out. All right, team, this is it. We made it to that lightning round. I told you these supersets move quickly. Here's what we got. 30 seconds of our skater. Then we go directly into 30 seconds of alternating side knees. I like to go two hands here, but it's up to you. You can go fast or slow, but let's try to stack them. Here we go. So this is your last super set, and if you can, we're trying to do it Back to back. 30 seconds, followed by 30 seconds. So you don't have to go completely all out. You find what's best for you, but know that then. We have a breather coming. We have a water break. We're getting it done. All right, 10 more seconds of that skater, then into our alternating side knees. In three, two, one. Here we go. Bring them up, bring them up. If you want more core, really get into it here or right through here, right? You can also just pull. What do you need right now in these last 15 seconds? Hang with me. Keep that heart pumping because we're doing it. We're Getting water in 5, 4, 3, 2, 1. Catch your breath, team. Ha. Do you feel that? Right, that's why we put that lightning round at the end. Grab some water. Cheers, y'. All. Oh, man, I'm feeling that high heart rate. 160. Yours does not have to be 160. Maybe it's higher, maybe it's lower. This is your workout. I'm only saying that's high for me. And I'm feeling it. All right, watch me here. About 30 seconds to breathe. You can keep your feet moving. This is one where we have the option to go to the mat. So you do what's best for you. We're getting cross knees instead of our side knees. We're coming across cross. You can jump it if you want, right? That's more of our cardio. If you want. Then we have our cross climber. We're down on the mat here. You can tap it in. You don't have to run it. You can run it in. Or of course, you can alternate little bird dog, if that's better for you. You can also keep it all standing if you want to cross here and then run it up. Either way, let's take it cross knees in 3, 2, 1. Here we go. 40 seconds. And just like that other round, what we've got here, two rounds of 40 seconds, followed by a 20 second breather, super sets, back to back. And then our last round, 30 seconds. Stacking them all right without that break in between. So we're gonna really go for it. So for me on this one, I'm gonna keep my cross knees a little lower impact so I can go for it on my mountain climber. You can do whatever you want. Maybe you'd rather be here and just tap in those climbers up to you. We got five, four, three, two, one. Bring it down. All right, we're into that cross climber. Give yourself time to get down. Remember, you can stay on the knees with the bird dog. You can tap it in either way. I want you to tuck that pelvis, wrap that core high in that high plank position. Three, two, one. Here we go. Tap it in, across or run it. And remember, What I always tell you guys, I would much rather you take it across at a slower pace and get that knee further in so you really get that core connection and that good form rather than trying to be as fast as you can. Look at the difference between this and this, right? I might feel like I get my heart rate up more, but I'm really going to get more core engagement if I take my time. Drive those knees across. You got 10 seconds. I know, team, these plank ones are going to be challenging, but I know you can. You can do it. We got three, two, one. Stretch it back. Give yourself that nice, good stretch. Give yourself that time to come up onto your feet. All right, team, so that's where, if you're really feeling it, maybe you're still feeling that super high heart rate, you're in your zone. You can take it a little lower impact, a little lower intensity. It's up to you, but let's get those cross knees in. Three, two, one, take it across. And I like to think of this as a cross core as well, right? Twist, twist right here. So it's not just. I'm not just this, right? I'm really taking it across, rotating in my body. Elbow to me if I can, so we get that core working. Like I said, everything is a little bit of core and a little bit of cardio, hopefully a lot by the end. It's our second circuit, right? We're halfway there through this circuit. 3, 2, 1. Relax. Let's take it down into that climber. I know you're going to feel those hip flexors and quads because they're tired. Give yourself time to come down, wrap that core, tuck that pelvis. We're going to push up strong through that upper body. We're going to bring those knees across, cross for the climber. You pick your pacing. You do you, but good form. In three, two, one. Take it across. Really being aware of your arm placement, too, right? As we get tired, we tend to shift back a little. Sometimes our hips are up high. I want those hands right beneath your elbows, right beneath your shoulders, right? And really push away from the floor like you're pushing yourself up. That's gonna not only give us that good upper body work, but that's going to give us a nice, stable base so that way we're not all over the place with our hips. Right? Take them across. We got five seconds to go, team. Three, two, one. Stretch it back. This is it. We got our crosses for 30. We got our cross climber for 30. 30 up. Take your Time coming down. That clock's gonna start, but don't rush it. Get into that good form. 30 seconds. 30 seconds, then this super set round is done in three, two, one. Go for it. This is it, team, for this round. Then we got a little bonus round with. Well, it's a regular round, but you can add a bonus weight if you want. All right, I'm gonna give you that option. You can go with something light. Maybe your arms are sore like mine are from filming our upper body workout this week, but either way, you can pick what is best for you. We got five seconds right here. Then we take it to the mat in 3, 2, 1. Take your time coming down. Don't rush it. If you want to keep it standing, keep it standing. Here we go. Finish out strong. Cross those knees. You got water coming. What can you give me in these last 15 seconds? Strong core, stay lifted, knees across. Good rotational movement because our core needs that. We do that every day. Drive it through for three, for two, for one. Stretch it back. You can hang out in that child's pose for a minute if you need it. I know I do. Let's bring it up, team. Again, Heart rate up. Catch your breath, team. All right, we're going to take it back to standing. This is a round where, if you want, you can add an optional dumbbell. I'm using my 10 pound, not too heavy, because we're gonna add some rotation with it. Watch me here. So we're gonna grab that weight. If you got a team, your first move is a double shuffle, twist. Now, you can keep that weight close to your body or you can push it out. You can even hold it with two hands, which I might do, so a little bit of upper, but we want that good rotation. And then we've got our chop. We're gonna chop right, left, right, this way. Our second round, we're gonna chop this way. Then we're alternating. We're gonna chop and bring it down. Chop, bring it center. So it's a little tricky. You can go side to side. All right, so 40 seconds. Shuffle, twist, Right chop. Shuffle, twist, left, chop. Let's do a team. With or without your weight. 3, 2, 1. Shuffle, twist, shuffle, twist. Yes. And again. You decide. You can keep it just a double step, or you can add a little hop step if you're not using the dumbbell hands here. Twist, twist. You're still going to get that good core work right here. Boom. Yes. 10 seconds. Hang with me right here. I feel like my ponytail is extra high today. 3, 2, 1, and relax. All right, team, so right side. So starting by that right hip, I'm gonna do that full chop across your body. I actually want you to pivot knees and hips. You can keep it close hip to shoulder, or you can extend those arm behind the hip up across your body. If you're doing no weight. And here. All right, let's get it done. 3, 2, 1, and up. Take it low to high, low. Follow the weight or your arms with your eyes if you need it a little closer. If you're feeling it in your back, bring that weight close to your body and just focus on the rotation and the power as you're coming up. Right here. Take it here. Hand up, down. Yes, team, we got 5, 4, 3, 2, 1, and relax. All right, give your hands a little break from that. I'm gonna tie my shoe. We got our shuffle and twist again, team. Here we go. Shuffle and twist. You can push with that weight or strong arms. Twist it here. 40 seconds. In three, two, one. Here we go. Double step twist and push. Controlled. You're still going to get your heart rate up even if you're not jumping, even if it's a grounded shuffle, right, or a side step. Here we go. Take it here. And up. Yes, you can. Boom. Breathe. 10 seconds to go. I am feeling my arms. I don't know if that's this move or my other workouts. We got three, two, one, and relax. All right, team, so now you can set it down. We've got that other side with the chat. So hip across your body. You're going no weights. Palms together. Take it across. Power it up. One weight. Hip to shoulder or down. Drive it up. We got three. We got two. We got one. Here we go. And up. Take it down here and here. Drive it down and up again. If it feels like too much. Keep it close to your body. Still get the power and the rotation. Watch my torso here to here. Fifteen seconds and breathe. Ten. Oh, man. Yes, you can. Three, two, one. And breathe. All right, team, so I'm actually gonna do this round without the weight. So I'm gonna do that 30 second shuffle here, shuffle here and then and here. You pick what is best for you. We got 30 seconds followed by 30 seconds. Let's get it done. Here we go. Shuffle, twist. Strong arms. Rotate again only if rotation is right for you. Right through here. Yes, you can breathe. Keep it going. Ten seconds. Then we got that chop. Right and left. Three, two, one. Here we go. Take that weight over. Over. No weight. You're here. Strong arms. If you've Got that weight? Take it here. Finish it out. Yes, you can. We got five, four, three, two, one. No more weight. Set it to the side. Oh, team. Yeah, I know, I know. Look, we're getting there. One more full circuit. Here's what we got, team. Same idea as our cross knees and our cross climbers. We're taking it to a regular jack and a plank jack. You can keep it all up top if you want. Join me here, team. Shake it out. So regular jumping jack here or low impact. Then we're coming down on our elbows. You're either tapping it out or you're jumping it out. Join me here. Let's finish strong. 3, 2, 1. Here we go. Nice and light on those feet. Listen, again, I would much rather you have strong arms, soft knees, and be here a little bit slower than here, Right? Right. We don't want sloppy. We want intentional movement. I want your core tight, arms tight, and if you want to take it low impact, totally fine. Listen, I feel that. So that works. Low impact is not cheating. It's just another option. And like I said, sometimes you can get better form when you take things slower or lower impact. 3, 2, 1. Relax. Join me on the mat, team. We're going on your elbows again. You can also take this on your wall. Tap it out or jump it out or on an incline or down on the mat. Elbow plank if you can. You can either jump it out or walk it out. Walk it in. Join me here, team. 40 seconds. Let's get it done. Strong plank. Here we go. Same idea as you're jack from the top. Soft knees. I'm not jumping with locked knees. I'm keeping them soft. I'm keeping my core pulled in nice and tight. Not letting it drop here, not letting my butt come up in the air there. All right, if you're starting to feel too off balance or too winded, just step it side to side. That works, too. This is going to be a challenging round. I'm not gonna lie, team. But I know you can do it, so hang with me. Strong core. We got five seconds here. Four, three, two, one. Stretch it back, right? Yes, team. All right, we're back to those jacks. So, again, this is what I was talking about. If you want to make one a little more low impact, maybe it's a low impact jack, so you can go for it on the other or alternate between the two. Go for it. Supersets. 40 seconds, Jacks. Here we go. And especially, team, if you are new to fitness or you're getting back here into it don't feel like you have to be doing these high impact jacks the entire time. You can even take it one side or the other again. The most important thing is that you are here today. I'm not worried if you do everything like me or anybody else. This is your workout. That's why I always say, be where you are today. It's important that you're here. The rest are just details, right? Ten seconds. Seconds. You got those jacks. I know. I told you it was going to be moves. You know, maybe not necessarily moves you like. Three, two, one. All right, team, down in that plank again. On your elbow plank soft. Jump out or tap out or even walk out. Walk it in also can take it on the wall or just step it out. You do you. Let's bring it into that plank position in three, two, one. Here we go. Think about that plank checklist. What are your shoulders and elbows doing? Keeping that chest open, keeping that core zipped up. I know as we're moving, we're not thinking about it as much. A little tuck of the pelvis. Even though we're moving, we're tight in our glutes and our quads with a soft knee. I know it feels a little contradictory, but you can do it if you need a break just to hold that plank. Take the movement out of it. That is an option too. Or again, you're just tapping. You don't have to be jumping. But we only got five seconds to go. Four, three, two. And relax. Stretch it back. Yes, team. One more time. All right, this is it. Stretch, Stretch it. I know. Here we go, team. Here's what we got. Jacks for 30. Plank Jacks for 30. Let's finish it strong. Here we go. Up nice and light wherever you are in this movement. Intentional. We only got to get through. 30 seconds. And guess what? Now that's 20. Just like a Tabata. It's gonna go by really quickly. Right after this, we're taking it down to the floor. We're getting that core working hard. You can do it. Here we go, team. Last five. Four, three, two, one. Down into that plank position. Take your time getting into it. You don't have to rush it. Give yourself those seconds and then here we go. Either with your jack or your tap. Either way, everything is lifted. You're not letting it drop. You're not coming here. Only 15 seconds, team. So hang with me right here. You can do it. Yes, team. 5, 4, 3, 2. Breathe. Stretch it back. Oh, man. You guys. Woo. I'm feeling it. Yes. Grab some Water. All right, I told you. We have four circuits, right? I think we got time for one quick bonus circuit. It's all on the mat, team. If you want to take a stretch break. Take a stretch break. If you want to join me for this, we got two moves only two times through. One for 40, one for 30. Join me. Me here. All right, team, so we're actually starting with the core. Here's what we got. We've got just our dead bug, slow and controlled. If you want to march it, that's a better option for you. You can do that too, or a little toe taps, whatever version of that dead bug. But we're going to focus on that good core engagement. Then we're going to flip it right over and we've got a push up. I'm gonna go on my knees. You can do it with or without the push up, but we gotta push up. Bring it up. We're gonna rotate right, rotate left, push up from your knees or your toes, rotation. If you'd rather be on your knees, you can do that push up. Rotate right, rotate left. 40 seconds with that 20 second break. Last round, 30 and 30, you can do a team. Join me in three, two, one. Here we go. Dead bug. Just jumping right into it now. We've gone hard, we've gone super fast. So on this, I really want you to pull that focus to a little tuck of the pelvis. Wrap that core right. Take it here, bring it in, take it out. Yes, really lengthen, but keeping the core tight. Why do we love the dead bug? Because it's such a great stability move. Right? Everything is working hard, but we're not flexing or extending or rotating our spine. Three, two, one. Turn it over. All right, team, you don't have to do the push up. You can just do the rotation. And again, you can do the rotation on your knees. You can do it on your toes. If you want to add a push up and between, you can. 40 seconds for this round, I'm going to do the push up on my knees. Elbows, remember, at that 45 degrees angle. Here we go. Push it up. Strong plank. Rotate one side, back to center, Rotate the other back to center. Push it up here. You don't have to get very many. I just want strong core. The rotation and the push up should keep your heart rate up. That's where we're getting that cardio in. But I thought we would all love a little extra bonus core on the mat. Remember, you can be on your knees totally fine. Breathe, Take it here. Yes, team. Five Four, three, two, one. Bring it down. Dead bug. One more time. Push up rotation. One more time. We got 30 seconds of each. Let's go hard. Tuck that pelvis. Good core engagement. Strong. Here we go. All the way through. Take it out. Bring it in. Yes, team. You can do it. I know it feels harder. Even though we love the dead bug, it's challenging, especially after a full workout of Cardio and Core. 3, 2, 1. 30 seconds. Push up and rotation. Or whatever you need in your life for these last 30. Breathe, breathe. Hang with me. Yes, you can. I know you're tired and you weren't expecting to have to add some upper body at the end, but guess what? We're here. Let's finish it out in these last five, four, three, two, one. Stretch it back, team. Press those hips to the back. Reach those arms in front. You did it. Oh, man. You guys, stretch those shoulders. Press it down. You can hang out in this child's pose as long as you need. Really just taking the shoulders side to side. Come up on all fours if you want. If your wrists are feeling it after that, you. You can come on. Fist roll through. Ca. Oh, you guys. I'm feeling it. Would love to hear from you. Do you like these types of super sets? I really like mixing cardio and core together, especially because we have those heavy days that we get our upper and our lower. Roll back onto your feet, come up halfway, soft bend in the knees. Hands can be on the ground or on your legs. Whatever you need to release in that upper body pedal. Stretch those hips and strengths. So let me know, do you like supersets? Do you like cardio and core together? I love hearing from you and getting feedback. And of course, when you leave me that comment, leave me a like, don't forget to subscribe to my YouTube channel. Stretch over to the side. That helps me reach more people and keep making these videos for you. And of course, if you're not here already, join us over in the body athletic Club club. That is where you get all the extras. That's where you get to connect with me and Vivian, our registered dietitian. That's where you get this amazing community, Live streams, Q and A's method nutrition plan, and so much more. Let's roll through those hips. So check that out. All your info is in your description below. Let me know. Follow me at Bodyfit by Amy in all the places so we can always be in touch and. And join me for another workout right here. Let's get one deep breath in and out. You did it. That was your cardio core. Super sets workout. Great job, everybody.