A 12-minute, no-equipment full-body workout led by Amy Schemper (Bodyfit by Amy) that blends strength and mobility. The session uses six moves (three standing, three on the mat) performed in two rounds with 40 seconds of work and 20 seconds of rest. Standing exercises include reverse lunges with arm flies, pulsing squats with an emphasis on glute activation and chest opening; a push-up with alternating knee-to-chest/core crunch; mat work includes glute bridges with shoulder mobility, a Pilates-style double-leg stretch for core/mobility, and bridge/pulse variations. The instructor provides regressions for knee issues, encourages mind–body connection and controlled pulses, and ends with a short cool-down and stretch suggestions.
Questions this video answers
12 minutes.
40 seconds work, 20 seconds rest.
Six moves (three standing and three on the mat).
Two rounds through the six moves.
Amy Schemper (Bodyfit by Amy).
Chapters
Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your 12 minute full body body weight workout. So only 12 minutes. So we're not going to get a formal warm up. So just go ahead and start moving your body before we jump right in. So no equipment needed for this workout, but we are going to get full body. It's also going to be a mix of strength and stretch or strength and mobility and, and should get your heart rate up as well. You can get a few little rolls through the hips, even a few little half squats if you want to. Just warm up through that lower body. And then we will jump right in. So we have six moves. A couple of them are right and left. So really I think it's just five moves and we will be combining upper and lower body, but getting full body strength and mobility. All right, everything is 40 seconds of work, 20 seconds of rest. I will give you options and we will go through everything twice. So we are going to start with a reverse lunge into a fly with our arms. So it's going to look like this. We're going to do both sides. So I encourage you to really think about the squeeze in for the upper body and the squeeze out for here. So chest and shoulders, back and shoulders. If you want, you can really highlight one on one and then one on the other. Here we go in 3, 2, 1. So you're just doing a reverse lunge, or if you need to, and this is me today with a little bit of a knee injury. You make it a little more of a tap back, right. So you can be here, squeeze out, squeeze in, or if you're able, get low and squeeze. So one leg doing the work or doing more of the work. And then again that upper body, chest and shoulders, back and shoulders. Right? Really squeeze and pull. Right. Already feeling that heart rate get up. I hope you are two right here. We got five seconds. Three, two, one. All right, so on that one, I was really thinking about that squeeze in the chest muscles. Now I'm going to make my focus a little more of my back and shoulders as I do a reverse lunge. Same idea. Already feeling that heart rate get up. Let's do it in 3, 2, 1. So I'm still thinking about the squeeze in and the pull and squeeze back, but this time I'm making my focus where my brain is, right, because that, that mind body connection is real. More of these back muscles. All right, front leg again, taking most of the weight. And again, maybe you're not getting as low that's me today. Just tap back, but still keep this one doing the work. If you can. Get down there, get down there right here. Don't have to go super fast. And what we have today, guys, is three moves standing, followed by three moves on the mat. And then we them all again and relax. All right, so we got a fly and a fly. Now we're going to take it to a squat. We're going to do a little pulse at the bottom, pulse for two and then big push up. So push away from your body to get that upper body. Push and squeeze as we get low into those hips. Here we go. Pulse for two. Power up, sit low and think about your pulses going down into the ground. Right, Dropping those hips, so weight in the heels, really activating those glutes. If you can get lower than me, please do. I'm keeping it a little higher for my knee today, per my physical therapist orders. Right, drop it down. Pulse for two. Push up. Strong pulse. Pulse, push. So again, you can tell we're building strength with that upper body. You're feeling it. However, we are really getting that mobility as well. Right, let's keep it going. All right, so we're coming down to a push up position. So you're either on your knees here or toes or knees here. One leg is going to be up. We're going to do the push up and then bring the knee into your chest. So a little crunch. Let's start with our right leg up, left knee down if you can. We'll switch on our second time through. Here we go. Push it up. Bring that knee in. Little crunch back, push up and knee. Now, if it feels good for you and you can keep this here, push up and knee. That's a lot for me today. So I'm going to keep one knee down, bringing that knee towards your chest, but also chest towards your knees. So a little curl, a little crunch to really get the core working again, we're going to go through this the second time through and we'll switch our legs right here. Five seconds. Can we get one more time all the way through and here and breathe. All right, come down onto your back. This is going to be a bridge for the glutes and hamstrings. So looking like this, up and squeeze. And then if you want to add a little mobility to it, shoulders and back. Watch my arms as I come up. I'm just going to flip right here. Looks like this. Join me here. Here we go. Push up and squeeze in the glutes. Take those arms here. Up and squeeze. And down right here. So a lot of mobility in those shoulders. I know this little goal post move is actually more challenging than it looks. If that's not right for you, you can just keep it. Lower body. We got one more core after this, and then we do it all again. That is the beauty of these 12 minute workouts is we're getting them done. Six moves two times through. That is it. Last one. And relax. Little stretch right here. We're gonna stay here. This is your double leg stretch. Stay down. Looks like that little pilates move, which is this. You can do any version that works for you if you just want to keep one foot down and go here again. Mobility with that upper body, big snow angel arms. And then core mobility with the lower body. Here we go here and take it out. Right here and out again. If you need to do one knee at a time or keep one foot on the ground, that works too. Then we're back up on our feet. We're doing each one again, starting with those lunges right here and here. Squeeze, core, deep core. Everything pulls in through the center as you lift those shoulders. You're right here. Last one. And breathe. Go ahead and make your way back up to the top. We got each one of those again. It's gonna go quick, just like it did this time. If you're feeling it, you can make it a curtsy lunge. I'm not gonna go there with my knee, but you can if you want to do a curtsy lunge on each side. Again, we have that fly. Push and pull. Get what you can. Here we go. Squeeze right here and back again. I'm making my focus on this first one. Squeezing in chest and shoulders, but we're getting both each time. Either way. Push and pull. Front leg. Push through the glutes so we get hamstrings, quads, and glutes right here. This is what I like to call sneaky mobility. You came here thinking you're getting full body, body weight, strength, which you are, but. And relax also. I'm forcing you into that mobility as well. My heart is pumping on that. I hope yours is too. Same thing. Other side. I'm gonna squeeze on my way back and pull in in three, two, one. Here we go. Right here. And up. Squeeze in those shoulder blades. You can even bring down just a bit, so you really get those shoulders here. Squeeze in, Squeeze. 10 seconds, then no more lunges in this workout. My knee is excited about that. 5, 4, 3, 2. And breathe. But we do have a squat, so you can Keep it just like we did. Little pulse and up. Or if you want to take those toes out into a plie squat, by all means, let's do it. Press up to the sky. Get low and pulse. Core engage. Chest open. 3, 2, 1. Here we go. Pulse for 2. Push up. Strong pulse for 2. Push. Open up the chest. Push away from your body and push. Here we go. Down for two and up again. Pulse towards the ground instead of pulsing up. Think down. Inner thighs, glutes right here. 10 seconds, then back down to the mat. Team. Yes, you can hand up. One more. And here. Meet me down on the mat. We are down here. Oh. Starting with your push up. Never mind, team. We're taking it here this time. Oh, you're on this knee. So everyone, I think if you're with me, left leg up. 3, 2, 1. Push it up. Drive the knee into your chest if that bothers your knee. Knees again. You can maybe just do a regular quadruped push up on all fours and just extend the leg back. Or maybe you want to be here and the end. So if you're on your knees, keep that leg up, right? And if you're on your toes, maybe just bring the leg up as you come. In. 5, 4, 3, 2, and 1. Now we can go back down on to your back into that bridge again. If you want to get that little shoulder flip or goal post. Arms with the bridge and bringing it down so we get that shoulder mobility. Otherwise, just the bridge. Tuck the pelvis, Zip up the core. Lift up glutes and hamstrings. Here we go. And here. Hang out at the top and breathe. Bring it up. Lift, Squeeze in the glutes. But also, don't forget about that core. Everything is pulled in. Lift, lifting with the pelvic floor. Squeezing those glutes. And again. Upper body. Just getting that little shoulder mobility. Sneaky mobility. Last one and relax. Bring those knees in. I like to get a little stretch of the hamstrings after that. And then last time through, we're getting that double leg stretch here to here. If you want to just keep one foot down or even keep shoulders down, make it more of a stretch. You want to get more of that core lifted up into tabletop. Bring everything in. Lift up on the pelvic floor. Here we go. Around and out. Big inhale and exhale. Right here. And really think you're not just going through the motions. You're thinking about your core core doing the work. Right? Right here. Let's finish it out strong. Heart rate was up a lot on those first three and then we focused on strength and mobility down on the mat. 10 seconds to go is all we need. In 5, 4, 3, 2, 1. Hug the knees in gentle roll side to side. You can get a quick little stretch letting your knees drop to one side. Open up the chest. Again, we're not going to do a formal stretch cuz this is a short workout but certainly you can stay here and get whatever stretching you need. For what you need today. Go ahead and come up onto all fours. You can get a little child's pose. Stretch right through here. Stretch those shoulders. Slowly roll back onto your feet unless you're still just hanging out on the mat and that is okay if you are a little petal of your feet. Slowly roll it up. Shoulders back. Let's get one big stretch up to the top and each side. Thank you so much for being here today. I have tons of these 12 minute workouts that are part of this 12 days of 12 minute work workouts program and many many other workouts for you here on the channel and in the Body Fit by Amy App. Let's get one big deep breath in and out. You did it. And that was your 12 minute body weight full body workout. Great job everybody. One more time with that one big deep breath in and out. You did it. That was your 12 minute full body, no equipment workout. Great job everybody.
