20 Minute Bodyweight Power | Home Workout for Strength, Cardio & Power

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight power workout. This is day 23 of your October athlete challenge. Let's bring the power. We're gonna use all bodyweight moves, so no equipment needed. And of course, I will give you options to keep it lower impact or to take it up as needed. I are you ready? Let's do it. Starting with a quick, dynamic warm up, go ahead and march or jog. Roll those shoulders, starting small to the back, and then we'll take them to the front. We are going to keep the warm up short because we're keeping this workout short. So of course, if you need more of a warm up or a cool down, please get it on your own. You can check the links in the description below if you want to my extended warm up or extended cool down, we're gonna keep it short and no repeat. So get excited, it's gonna go by fast. Let's open, open up those arms. We've got three quick circuits where we have a lower body and upper body and core in each. We will start with your basic move and then we will add a little power. So the power is optional. A lot of times it's going to be adding a little bit of a jump or a higher impact move. So if that is not where you are today, you just stick with the basics. Either way, we are going to get it done quick. Quick and effective. Go ahead and walk it out if you can, into that high plank. Walk it all the way back. Take those hands up, walk it out. This is too much for you. You just keep that reach down or drop to your knees. Let's go one more. Take it here and let's lift up into that down. Do those heels down, hips up. Really lengthen through the back of the legs, through the arms, press those heels down and breathe. And then from here, step one leg out, bring that hand in. Little stretch, little drop of the knee. We'll just keep it right here, keeping it going. Take it on the inside, switch it. You can also do this from the top from a lunge like we often do in our other workouts. We're just opening up our hips again, keeping it a little shorter today so we can get right into it and get it done. Body weight power. So we're bringing the power using no equipment. Walk both feet in, round it up, tap and reach across. All right, so each circuit again, only three moves, 45 seconds each. Starting with your basic, adding some power. The power is really going to drive that heart Rate up. We get a quick 15 seconds to recover before we go into our second move and then third move. But you're gonna be fine to keep it going. So rest. If you need more rest, of course, be where you are today. Remember, if you showed up today, you are successful. So I'm excited about this workout. I think it's just gonna fly by and you're gonna feel the results of that power. Shake everything out. And of course, we'll get a little breather between those circuits. We're gonna start with your basic squat. So feet slightly wider than shoulder width apart. Sit low, drive those hips back. Press it up. Here we go. 45 seconds. I want you to start back to basics. Try to get low if you can. If you need to modify, keep it a little higher. And then as we are ready, we're gonna add some power. Watch me. First, your power is either up on those toes, really drive it up or jump it at the top. Let' here add the power if you can. Toes or jump. It's gonna add a little extra burn, which is part of the reason we're no repeat because this power really packs a punch up to you again. You can keep it toes or just your regular squat. Five more seconds. Four, three, two, one. Breathe. Take it down into your push up position. Switching pretty quickly. Transitions are going to be fast if you need to stay on those knees. If you can take it here or here. I'm going to split the difference here. Regular push up 45 seconds. I want you to start here. Really focus on that good push up form using your core. Remember, elbows are pointing back at that 45 degree angle as you come up. You're lifting with the core. Here's what we're going to add with power. Going to lift one elbow up. Try to come up with power. Watch me here. Here, drive it down here, up and back here, up and back. If you're really feeling it, you can do it with both, but that's challenging. So let's just get one on your toes or on your knees. Quadruped all fours always an option. Breathe. 3, 2, 1. Relax. We're gonna stay right here, taking it into our plank position. If you need to stay on your knees here or take it all the way back here, we're gonna start just holding your plank. We'll add some power halfway through. Here we go. Bring it up. Holding it here. So I want you to do that little plank checklist. I'm pushing those toes into the ground, pressing my heels back, squeezing in my legs, my glutes lifting up in that core, bringing my hips towards my ribs, breathing through it. If you want, add the power in one of two ways. You can tap it out with a little tap out jack or jump it. Here, join me. So if you notice we're going about halfway through with your basic before we add that power, that's on purpose, the power again, it's really gonna make it burn. Really get that heart pumping. And because a lot of it adds impact, we want to make sure we get Those breaks too. 5, 4, 3, 2, 1. Stretch it back. Yes, team. Catch your breath. Grab a quick sip of water. I'm gonna get my air going here. So that is what it looks like. You got a little bit to breathe. Catch your breath. First circuit went by fast because we're going to be taking it to that next circuit where we have a few things that we have right and left. So they'll still be quick because no repeat. But watch me here, we're going to take it to our curtsy. We're here to here. We're gonna go all on one side. Halfway through, we'll take it alternating with skater. Then we'll get that other side all here and then skater right. Let's get to it. 45, here we go. Take it here, drive it up. So I want you just to take your time in that curtsy. If you need to keep it a little higher, you can, but I want you to cross behind, drive up through the heel. Feels like too much. You can also just take it regular lunge. That works too. And right here we're gonna take it to an alternating step skater. So take it here. Here, here's your power and breathe. You can keep just your regular curtsy or you can alternate skater, but take the impact out. Right, you can still go here. Power, power, whatever it is. Bring the power for 3, 2, 1. And breathe. Let's get same thing, other side. So catch your breath, Let it settle. First half, just your curtsy. Then we alternate our skater. Really get low in 3, 2, 1. Take it here, drive it up here. And up. Core is engaged. And again, you're dropping low. You're shifting weight into that hip. Really get down there. Keep the regular lunge if you need to. Or just a tap back and get ready because we're gonna bring the power with that skater. Three, two, power. Here we go. So this is what it looks like, team. We get just enough of a breather to set up for that basic move. And then we really go for it. And it's only about 20, 25 seconds of power. So you can do it. Stay with me. Three, two, one. Yes. Catch your breath, team. Let's take it down. I told you. It's gonna go by quick. Fingertips behind. If you are able to lean back, that's okay with your core, we're bending the elbows. We're pushing it up. Join me here. Take it down. Push and push. Take it down to the elbows. Push it all the way up. Fingertips are pointing towards you, and you're driving it up. If you can't lean back, you're protecting your core. I want you just to lift and drop it down. A little bit of lower body, too, but let's keep it going. Break it up, adding a little power. We're gonna kick it, so drop it down and kick. Drop it down and kick. You can also touch it. Oh, that's hard to get into. 3, 2, 1. Yes. Relax. Right, Felt the back of the arms open up that chest. Let's take it down onto your back. So come down slowly. If you need to modify, you're gonna keep the feet on the ground and just do a modified dead bug here if you can. Here we go. Dead bug. Take it out. Bring it in. So you've got this. This is generally safe, even if you're newly postpartum healing a diastasis recti, maybe in pregnancy, as long as you don't see that coning or doming. But again, you can take it here if you need to. For the power team, we're gonna drive it up. It's a runner's crunch. Hands by your side, drive it up. Only do this if this feels good for you. But again, deep core, power it up. So opposite elbow to the knee, other elbow dries back, you're gonna feel that core. Even though we're adding power, I want you to keep the control. Three, two, one. You did it. Second circuit is done. What did I tell you? Told you it was gonna go fast. Catch your breath. Grab a quick sip. All right, team, let's do it. We're going to take it to a deadlift. So staggered deadlift again. We're gonna get each side. You can just do the kickstand. Bring it up to here. It's a hinge. Or you can let that leg go up in the back. When we add a little power, you're gonna drive the knee up, or with a jump, we're gonna get both sides. Little burn in that hamstring. A lot of legs working, A lot of core for balance. In 3, 2, 1. 45. Take it here. Bring it up or Kickstand here and up. Down and up. Yes. Breathe. Not yet getting ahead of myself. Kickstand or leg out. Use this time to catch your balance. As you're ready, add the power. Either drive the knee up or a little hop at the top right. Burn core, engage. Find that spot in front of you on the floor to focus your eyes. That's going to help with that balance. Feel that burn? Feel that heart rate? Breathe. Yes. Relax. Little stretch. Let's get same thing. Other side. Let's take it down right here. Zip up that core. Kickstand here. Lift the leg off the ground if you can. In three, two, one. Here we go. Take it here. Bring it up. Or kickstand. It's just a hinge, right? Slight bend in both knees, but it's a hinge from the hips. Slow it down. Focusing that balance. Yes. And breathe. Good. As you're ready, add the power right here, either with the knee or with the jump. Take it touch and jump. It can be kickstand and knee or kickstand and jump, or any combination of those. Let's get it done. Five more seconds. Press into the heel. Zip up that core. Down and up. Three, two. You're done. Relax. Sorry. Made you go over. Nice job, team. Bring it all the way down. We are gonna take it to a Superman. If you need to modify, you're gonna keep it with that bird dog. Otherwise, join me at the bottom. We're gonna lift and lower. Here we go. Take it up and down. Up and down. So you're Superman or Superwoman. Arms out wide. Legs out wide. Lift the shoulders off the ground. Try to lift the legs off the ground. So we're tightening all down through the back. Here's what we're gonna add. We're gonna push up out of it slowly. Lower down. Watch me here. Superman all the way up. There's your power. Lift strong. All the way up. Modification. You're just bird dog, quadruped. Push up, bird dog. Push up from there if you can. Down lift. Power it up. Down lift. Yes. Last one. Good. Relax. Stretch it back. All right, let's stay here in that plank position. We're gonna take our knees across. If you need to modify, I want you to tap back. Take it across. Tap back, take it across if you can. Join me here. We're gonna start with just high plank knees. Come across in 3, 2. Bring it up if you can. Here we go. Take them across. You can either tap it down or you can keep that foot off the ground a little extra, but check in with that Core in the center. Is everything pulled up in it? I hope so. Good. And here we go. Let's add that power. You know it. You love it. It's a cross mountain climber. Drive them in, keep it nice and controlled. You're not all over the place. You need to slow it down. Slow it down. You can do it, but keep it going. So close. Cross it over. You got power as you drive the knees across to the elbows. In three, two, one. Relax. Yes. Nice work, team. So quick, right? Grab a quick sip of water, because we're gonna add a little bonus. All right, team, bring it up. Shake it out. All right, those were your three circuits, right? No. Repeat. We got everything in. We got upper, we got lower, we've got core. Let's get it all in again. So watch me here. We're gonna go side lunge. Step it through. Side lunge. Step it through if you can. If you want. You're gonna burpee all the way down. Get upper body, get core. Bring it up. So side lunge, side lunge, optional burpee. If you don't want to take that option, you can just touch it down in between and bring it up. One full minute is all that you need. I want you to give it all you've got so we can get this done. Bonus move. Then that workout is done. I told you. Here we go. All the way through. Here's your power burpee. Take it up, take it up. Or low impact side lunge. Just touch it down, down, and reach. Keep it going here to here. Breathe, huh? Take it up. And remember that burpee can look different for everybody. You may just want to do a pop back without all the way down. We just want the arms working hard, right. To stabilize. So push in and out of that floor. Yes. If you want even more. Drive it up, drive it up, Take it down. Yes. 10 seconds. Can we get one more? Yes. And breathe. Ah, little taps. Nice work, team. Ah, shake it out. All right, team, you did it. That was it, right? I want you to remember this workout. I want you to save this workout. If you are somewhere where you don't have equipment or you don't have a ton of time, bookmark this one. Save it and get it in. Let's take one foot forward, hips to the back. I know I've had a lot of longer workouts recently on my challenge, and I love that. I know a lot of you guys love that. But some days we need something short and sweet, short and effective, and we can get it done. This is Your perfect holiday workout, vacation workout. Switch it to that other side. Also, as you can tell guys, with those power intervals, when we add that intensity, we want to make sure we don't want to do that for an hour straight, right? Or 45 minutes. We've got to get it done quick. Take those knees out, roll it here. Little stretch. So I've been trying to give you guys lots of different options. If you are new to my channel. No, I have tons and tons of options. So please explore those playlists, Take those hands forward. Lots of no equipment. There's a whole playlist, lots in this 20 to 25 to 30 minute range. And then of course we have 35, 40, 45 and also your 5 and 10 minutes. So so many options. Tons of different equipment, tons of broken down by body part, by time, by whatever stage of life you're in. So check them all out. And of course don't forget to hit that subscribe button. And like this video when you subscribe, that helps me keep making these workouts. And of course let me know in the comments what you thought. If that was too short, find something else to add on or do it again. But I want to always give you guys options, especially as we're getting close to that weekend, right? Maybe you're doing this on a Friday. Give you something short and sweet to get it done. Reach it over. And of course if you are looking for that extra accountability and support, join us over on the Bodyfit Athletic Club. You can find out everything you need to know in the link in the description below. That's where you get direct access and guidance from me from Vivian, our body fit dietitian. And of course you get the nutrition plan and tons of support and encouragement connecting with bodyfitters all around the world. We have live events, we have Q&As, we cover hot topics and of course we're always adding on to whatever the theme of the month is. Whether it's October athlete or what we have coming up in November. We get into it deep and you can get a little more of that extra support along your journey. Thank you so much for moving with me today. It was fast, it was furious, but we got it done. One big deep breath in and out. You did it. That was your body weight power workout. Great job everybody.