19: Cardio Core Mobility Flow | FULL BODY, No Equipment, Active Recovery & Refreshing!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core mobility flow workout. This is a body weight active recovery workout where we're going to get some gentle cardio mixed with some core mixed with some mobility. Of course, I'm going to give you lots of different options to work to your fitness level and be where you are today. Are you ready? Let's do it. Let's start just by getting ourselves centered. So I just want you to stand with feet slightly wider than shoulder width apart. You can do a few little rolls of the shoulders, and then let's think about our posture. So soft, bend in the knees, trying to relax, but then also engaging throughout your body. So let's start by stacking our ears over our shoulders, shoulders over the rib cage, rib cage over the hips, hips over the knees, and the knees over the ankles. So just feel how that feels in your body. Try to let go of the tension that you might be holding in your shoulders and your neck. Maybe just check in, especially with your rib cage and your hips. A lot of us are pushed out or rounded forward, depending on our job, our lifestyle, what our body has been through over the years. So really trying to align the rib cage and the hips and that pelvis and then just feel how that feels in your body. And then within this, let's move into some TA breathing or transverse abdominal diaphragmatic breathing. Hands on your sides. Inhale to expand. Let the pelvic floor drop. Let everything relax. Feel the breath through the belly, through the sides, through the back. Exhale to connect. Everything comes in and up. Lift of the pelvic floor, zipping up the core, not clenching, not sucking in, but connecting. Inhale to relax completely. Relax that pelvic floor. Exhale, everything comes in. So just a few of those on your own, just getting in touch with your core. We're not going to do anything crazy core intensive, but a lot of times checking in with our posture and checking with our breathing is really beneficial to get us connected and engaging in whatever workout or whatever movement we're doing throughout our day. All right, so now you can just breathe normally. I want you to do a little march. I want to get into what we call active core breathing or having that strong foundation while we're moving. We're not holding really tight or sucking in or holding our breath, but we are connected in our core. So we're stabilized through our spine. Let's roll those shoulders. So the purpose of this workout is active recovery. So I want this to be whatever you need. Today, we're going to get movement, we're going to get cardio, gentle cardio. We're going to get some core, and we're going to get some mobility and flexibility. But depending on where you are today, where you are in your journey, and where you are today in general, get what you need. If you're feeling good and you feel like you need some extra cardio, let's take those arms across, and you want to take that cardio up a notch, a little higher intensity, you can. Let's take those arms down. Little hinge, reach up in that Y. If you need to take it with more of a stretch, hold things a little longer. Because you really need that stretch today, go for it. If you want to go slower, if you want to go faster, as long as you're moving and as long as you're safe, that is all that matters to me. Let's roll those hips right through here. So again, the idea, getting our heart rate up gently, getting everything working. Let's add a little side lunge. Getting that mobility. Movements like this where, yes, that's a strength move, but you can't have streng mobility. You can't have mobility without strength. Right? So we're putting them all together so we're right through here. And then let's take that hip roll out of it. So we're just going to go side to side. I'm going to move my arms through it to get that mobility. Reach back, reach up and. And breathe. Now, if you want a little more cardio, you can add a little shuffle to it, but don't sacrifice the mobility. Still get those arms moving. Still get low into that hip. Big reach, drive the hips to the back. But if you need a little less or you need to hold that stretch a little longer, you do you. That's something you're going to hear me say a lot throughout this workout. Let's take it to one side. So watch me squeeze side. Let's bring that knee up. Let's incorporate the core side and cross up to you. Maybe you just want mobility right through here. Maybe you want a little more cardio. You can pick up your pace or add a little jump and breathe. It's a little bit of balance. That's where that core comes into, right? Four, take it across. Three, two, one. Right here. Let's take it down. Let's get a little stretch. All right, so intervals in between our cardio and our mobility, let's stretch it out through here. If you want to turn that heel up, you can. If you want to get a little lower, you can. I know. Feels good, right? Take it through the center. Slowly roll it up. Shake it out. Other side. So let's take it down, bring that knee up and across. You can keep it slow and low. Slow and low impact. You can make a little bigger here and reach up to you. You can even add a little bit more intensity, a little speed if you want. So this is a flow, in case you didn't get it from the name. So we're not going to worry about intervals. We're just gonna get it done. Let's hold it down right here. We'll have breaks in between. We're not gonna. That doesn't mean that we're not gonna go all the way out and that we're gonna keep. Take it through the center. And again, walk those feet in. Let's get a little paddle of your feet since we're here. And slowly roll up your spine. Let's tap and reach across. So as we're reaching, let's just keep it a gentle tap. Stretching through the arms in the back, but also a little rotation through your torso. Stretching through the back, through the spine. Getting the core working as well. Take it over your head. Reach, yes. A lot of these moves that we do in our warm up because they also mean that we can get that good stretch as we prep for movement or when we're adding load, like when we're adding weights to it. Let's reach down below right here. Reach, reach. Yes. Go. Four, three, two. And here, take it right here. We're gonna reach across. Back to the center again. Back into that core. Tap that foot out so you can really open up the hips even more. A little more movement through our back and our spine. And if you want, you can pick up your pace up to you. 8, 7, 6. Breathe. 5, 4, 3, 2, 1. Reach it over here. So big stretch to the side. I want you to actually hold it leaning into that. Feel that heart rate. 4, 3, 2. Other side. Take it here. A little stretch. Stretch through that side body. I know. Letting your head and your neck drop. 4, 3, 2. Back to that other side. Watch me here. Pull it up and down. Big arms. So we do this side knee a lot in our cardio. I want you to think of it as mobility, really reaching through, opening up the hip, right? You don't have to go fast at all. And in fact, if you need a little balance, grab under the wall. So looking different than our cardio. Side knee, right? Mobility side need. 4, 3, 2, 1. More time. Hold it here. Big stretch. Yes. Now I want you to lean forward, stretch through your back, right? And then get set up on that other side. Pull it in. If you need a little balance. If you can, pull both. Right. Hair in my mouth right here. Whatever you need this to be. If you want a little more intensity, you can bring it. You want a little more stretch? Bring it. 4, 3, 2, and then big stretch over right here. Yes. Good. And then take it through in that center. And I want you to hang out here, flat back if you can. So I want you to reach it here. If you need to be here, that's okay, too. But if you can, I want you to really lengthen. And then again, let's take those hands to the ground. Pedal with those feet right here. There you go. Feeling that stretch, feeling that mobility. In 3, 2, 1. Let's slowly roll it up. You know what? Let's grab a sip of water. I said it was a flow, but why not? Let's grab some water here. We got a couple more things up top, and then we finish on the mat. So we get some core work on the mat, we get some good mobility work on the mat, and a little bit of gentle cardio. Let's take it here. All right, team, I want you to meet me, speaking of your mat, at the edge of your mat. And here's what we got. We're going to start with just that hinge, right? So we're just taking it down right here, getting that stretch and then bringing it up. Then we're going to take it to that inchworm where we walk it out such. I'm actually going to go this way. Such a great mobility move, but you can make it whatever you need it to be. If you just want to walk out a little bit to stretch out your back or walk out to those knees, you can do that, too. Otherwise, you can walk it all the way out. But we'll start with the hinge. So core engage right here. Here we go. Pull up and squeeze. Hinge it here, down the front of the legs. Pull up and squeeze down the front of the legs. Two more times. Like that. Big reach. And here. All right, team. So if we want soft bend in the knees, you can walk it out to that inchworm nice and slow at your own pace, to the knees, to the feet. Feel that core kick in and then walk back. You guys know I love, love, love an inchworm. Slowly bring it up to here. Why? Because it is such a great way to get everything warmed up and to get really Good mobility. Because look at this. We got our upper body, we got our core, we got our lower body. We feel that stretch working through the arms, through the core, through our spine, through the back of the legs, and all the way up a couple more slow. Just like that, at your own pace, whatever that needs to be for you, take it out and then you end up in that plank. So that core is definitely working hard, right? But you're getting that mobility work as well. Walk it back one more time. And then, of course, we're gonna stay down, reach it back, take it here, walk it out. Holding it here. So hold for just a couple counts. A little forward and back. I know there's that core. And then let's drop it down to the knees, stretch it back. Child's pose right through here. So I want you to hang out in that child's pose. Really pushing the shoulders down, leaning into the stretch. So even though this is cardio, core, cardio, core, mobility, we're also getting that stretch as well. So from here, team, we're going to go back into the child's pose. We're going to come up into the plank. If that's not right for you, just like our warm up, I want you to go back into the child's pose and come up to all fours. Not very many teams. So hang with me here, back and pop it up. If you want a little extra cardio, you can add a pop, little jump to it. Bring it in, Stretch up on all fours or into that plank. Nice stretch for your back and shoulders. And up. Two more. Last one. And from here, team, I want you to walk your feet in. Yes. And then from here, slowly bring it up. Yes. So we're here at the edge of our mat. Find your way back up and let's tap it back. Right? So let's get some little taps, little cardio. Opening up the hips again. A lot of the things that we do in our mobility workouts that we do in our warm ups, you can keep it nice and slow. Big reach. The ceiling. Open it up. Reach, yes. Right through here. Up, yes. Let's go. 4, 3, 2, 1. I want you to hold one back. Actually gonna switch so you can see me. So we're here. All right, so let's start. Let's get a little core, a little cardio. We'll start slow right here. Drive the knee in. Bring it up. In. Yes. I know what you're thinking. That looks like a lunge, Amy, but let's keep it a little higher. Think about that core coming in to contract and think about the mobility through the hips and through the arms, and then we'll get some cardio. Heart rate up, up to you. If you want to pick up your pace, you can. We've got eight, seven, whatever pace. Just big arms for mobility. Drive the knee in for core, and let's get the heart rate up. 3, 2, 1. From here, if you can, let's drop that knee down, get a little hip flexor stretch. Right now that we got the heart rate up. Now we got that core working. Taking it here, opening it up, and then let's go. World's greatest stretch. Big reach. Take it through right here. If that's not right for you, you just stay down or stay up. Reach mobility work at its finest. Another thing I love because it's full body. Two more. Reach and reach. Find your way back up, whatever that is. Step back. Other side again. I'm going to turn to the side so you can see getting that nice, good stretch. I want you to think about hip mobility, upper body shoulder mobility. Driving the knee in to get that core working, and then a little bit of movement to get that heart rate up for cardio. Taking it here. Here we go. Yes. Drive it in, reach it up. You do not have to get low with this. In fact, you can even stay a little higher. Maybe that's better for you to be here or here to really open up for that good mobility. Up and again. If you want to pick up your pace, you can, but don't sacrifice the range of motion for 8, 7, 6, 5, 4, 3, 2, 1. Drop it down. Right here. Right, Walk it out. Drop that knee. Find that stretch first. Here. Sorry, guys. Right through here. And then take it right here. World's greatest stretch. We're gonna reach it up. Rotate through. Yes, Take it up. Rotate through. Take it up here. Two more. Really leaning into the stretch. I know. Last one. Let's take both knees back again. Child's pose. Hang out here for a second, guys. Whoo. Really stretch in to that. Let's go ahead and bring it up onto all fours. I want you to just roll through. Cat. Cow. After all the core work we're doing in this program and in our workouts, really trying to release through the back, really important. And if you can, really concentrate on that lower lumbar spine. Right, Bring it up and up two more. Last one. And then sit back again to the child's pose. Right here, team. From here, you can either come up on all fours or come up into that high plank. Going to start just by Pushing up into that down dog if you can. Little petal of your feet to get the stretch. Drive the knee to your chest into that little pigeon. If that is not right for you, you find what is. Maybe it's just your down dog. Take it back and maybe you just drive the knee in or take it to a child's pose. Maybe you just come here, but if you can cross it in, down dog is not right for you. You can go child's pose. Feel that stretch and you can come up to that cat, cow, either way, take it up. Drive it through. Yes. And up and through. One more right through here and through. And then I want you to find that stretch. What stretch is good for you? Is it the pigeon? Do you want to take it all down? Is it here in that 90? 90? Sorry, I'm facing the wrong way. Find what is good for you to get that stretch. We're here and then we're going to switch that. You can either switch from the plank or switch from the 90. 90. Sorry, again, I'm opposite. Let's take it here. So lots of core working, but lots of spinal mobility as well. And that is what we're hoping for today. Cardio core, but mobility. Let's take it right out here. Take those knees out in front. Stretch your back. Starting with just a little flat back here, leaning forward so you can get that stretch in your back. Pulling those shoulders back, breathing into that and then allowing yourself to round and just lean all the way in to that. Now let's take it all the way down onto your back if you can. Oh, here we go. Go some a little pinch with my mic. Hug those knees in gentle rolls side to side. So let's just take it little march. Let's take those arms out wide, either up in that little goal post to open up the shoulders or out to the side and just little gentle march right through here. We're here to really release in the back and we're going to build this up like our Pilates. So you can just start with this and then we're going to bring it in. Little stretch, arms overhead, little reach. You can lift the shoulders if you want. Getting the stretch. Let's add a little more core if you want. You can keep the stretch or you can be it here. We're pulling it in gently. Single leg stretch. I like to have one hand on the outside, one hand on the inside, but you can also come underneath. Shoulders can be lifted or shoulders can be down. Breathe. Yes. Four, three, two. Good. Little core burn. Hug them both. And whatever feels good for you. Maybe it's that happy baby pose. Maybe it's both knees in. Just gentle roll side to side. And then let's take it to that bridge. We're gonna do a little tuck of the pelvis. We're going to lift up slowly into that bridge. We're going to take the hands here again in that goal post so we get that mobility work. We're going to drop everything down, everything up. Little rear delt raise for your shoulders. Shoulder mobility, lift in the bridge for your hips. Almost done here. We're going to keep this a short workout for you today. Just moving all the way through. Three, two, last one. And drop it down. Let's take one leg up, get a little hamstring stretch. You can do a little point and flex. Make sure you're not grabbing on the joint either right below or above. And then take that to that other side. Little stretch. And then you can keep just alternating that active hamstring stretch. Or if you want, let's bring it up. Little scissors. Pull in for two pointed or flex, doesn't matter. Again, you're grabbing either on the back of the thigh or the calf, not right in the joint. Breathe. Finish strong. Get that core working. I know we're tired, but we're almost there. Yes. 4, 3, 2, 1. Hug the knees in. Let the knees drop to one side. You can open it up. Get a little stretch through your back there. And very carefully open up the knees to the other side and stretch through your back here. Make sure you leave me a comment, let me know how you're feeling after this workout. Gentle cardio, a little bit of core, lots of mobility and flexibility, and hopefully just over. Overall, active recovery. Feeling good for you. Very carefully, let's turn over. And if you're able, I want you to turn all the way over on your tummy. If you need to be on all fours or stay on your back, that's okay, too. But just little baby Cobra if that's an all right position for you. Just a stretch in the back. Now you can hang out here, or if you want a little more of that back, stretch that up. Dog or cobra here. Relaxing the shoulders a little gentle side to side. This is a really great stretch, especially after a hard ab workout and after doing a lot of rotational movement or a lot of heavy lifting. But it's not always right for everybody, so it's totally fine. And what I call baby Cobra or modified Cobra to just be right here, you'll still get that core stretch. And then one more time. Child's pose. Sit back into it. Can even rest your head. Take those arms back a few deep breaths into that. So leave me a comment, let me know how you're feeling. Don't forget to subscribe to my YouTube channel. Check us out in the BodyFit Athletic Club and check out all the links in the description below. Come up to a seated position. Find what's comfortable for you. Let your head drop to one side very gently, relaxing in the head, neck and shoulders and then down through the center and to that other side and coming back in. One hand on your heart, one hand on your belly. Just thank your body for showing up for you today. I hope you're leaving feeling like you got a little recovery, a little bit of work. Strengthen cardio and core and mobility and flexibility and just feeling better than when we started. Let's get one big deep breath in and out. You did it. That was your cardio, core, mobility, flow workout. Great job, everybody.