22: Cardio Conditioning Flow - 32 Minute Workout [NO EQUIPMENT CARDIO DAY]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio conditioning flow workout. This workout is sponsored by Simply Sports cbd, reminding you to live like a champion. In this workout, we are going to get a cardio flow, so some continuous conditioning with options to take it high impact or keep it low impact. And then we will finish with about 10 minutes of a mobility yoga type flow where we get some flexibility, some mobility and leave. We leave feeling refreshed. Are you ready? Let's do it. Let's start with just a march. We can get those arms pumping. We'll get the body's core temperature up and we'll get a few little movement prep exercises. Let's roll those shoulders right here. So I'm going to be moving to the beat today since this is a flow, since it's cardio conditioning, but you certainly don't have to. And with this workout, this can be what where you needed to be today. Let's have it out right here. Tap, reach. One, you don't have to be on the beat. Two, as we get through these cardio. This cardio flow, I should say. I was going to say intervals, but it's not intervals. I will give you options to make some intervals and to take things a little higher intensity. Now, if you're following my athlete calendar, we do have another cardio coming on day four of your calendar. So because it's for the holiday, so you can treat this like your active recovery. Keep everything low impact. If you want to take it high for a little heart rate boost, you can do that too. You can pick and choose as we go. The goal is to get conditioning so we're in those lower zones of cardio. So zone two or green zone, zone cardio we call it. Let's take those knees across knees. And we'll be working through a lot of moves like this. But you can also just march it. That works too. And like I said, we'll do our first section, cardio conditioning in a flow. So we will get some water breaks. We will go through it, but you obviously can take breaks if you need to. Take it down for two. Round it up for two. Keep it going flat and up right here. One more. Let's hold it under here. Open up those, those hips, roll the shoulders for two. So working through our cardio conditioning and then we're going to finish with some mobility. We'll have a mobility flow which I think you're going to like. End with some stretching. Good. Roll it up. Hip roll right here. Nice and slow. Let's add a little side lunge to it. Hip roll. Side L take it here. Side, side, reach. Yes, you can. We're not going to the mat in our cardio. We're going to keep it all standing. We'll add some mat work right here. Kick and down. Nice and slow. Breathe. So we don't need to go to the mat in this warm up. We just want to get some hip openers. Good. Tap backs. Tap, tap. Arms high. Slow it down. Right here. Down and up. Right here. Little lower. More opening up the hips. Reach and up right here. Two more. Get low and up one more. Back to the front. Tap and reach across again. Getting that rotation through the torso, through our back, and then we're going to jump right in. Here we go. March it. All right, team. So grab some water if you need it. We're going to keep it moving with a march. March, march, yes. Again, you do not have to be on the beat. You can be knee. We're gonna march it to the side. 1, 2, 3. Knee. 1, 2, 3. Now if you want, you can make that a little bigger. You don't even have to bring the knee up. You can do a little tap. You can cover your space a little bit more. And if you want to add a little hit to it, a little higher impact, you can take it to that Heisman. Watch me. Right? One, two, hit. You don't have to do that. You can keep it here. One, two, hit. Up to you. You can even take this slower off the beat. It's hard for me to be off the beat when I have it in my ear. But you do you remember, be where you are today. This is your workout. What do you need in this moment? Do you need more recovery right here? Two. Almost done with this move. Four, three, two. Good. Step it out. Step, touch. You can take it slower or faster. What do you need in this moment now? Can we take it two steps to the right? Right here? One. One, two. You can add a little reach or punch side to side, moving laterally with or without that little rotation at the end. Punch or reach. You can do a bigger step with it. A little hop step right here. Or just keep the double step. Yes. 8, 7, 6, 5, 4, 3, 2, 1. Hold it here. Tap, punch or tap and reach. Up to you if you want. Want just the reach. You can get low with it right here. Punches, punches, punches. Really get that stretch through our torso, through our arms if you want. Still punching strong. You can keep this slower. Fast. Yes. Keep it going. 8, 7, 6, 5, 4, 3, 2. Knees. Take it across. If you need to catch your breath, just do little taps up here. Getting our steps in with this workout, right? I want you to bookmark this workout. If you need something that you have options. I mean, all my workouts have options, right? To take it higher, low. But if you're having those days where you're like, I'm just feeling kind of low energy. I just want to see how I feel in this cardio workout. And when you want to add some mobility, up to you. If you want, take it up, cross, cross or chop, chop. So you're just adding some intensity, but it's up to you what that looks like. Doesn't have to be same speed as me. Nice team. 8, 7, 6, 5, 4, 3, 2. March it out right here. Here we go. Let's grab some water, cuz I know we haven't taken a water break yet. Keep your feet moving if you want. Catch your breath to your jaw. All right, let's tap behind. Step, tap, step. You can start just this slow and you can keep it this if you want. If you want more of the mobility. Big reach, tap behind. You can even get lower with it down, down. You can add a little baby jump if you want. 4, 3, 2. Keep it the speed or take it up. Tap. Yes. It's a little skater. You can still keep it low impact, but pick up your speed. Up to you. Listen, your workout, your pacing, your speed, be where you are today. I can't stress it enough. Step, tap, step, tap that. If you want more of a jump, bound it side to side. Here we go. We got 8, 7, 6, 5, 4, 3, 2. Good. Job it out right here. Catch that breath. I know. Heart rate may be up a bit. We'll take it. Tap, reach, reach. Yes. So just your taps starting. One arm. You don't have to go all the way up, but I want you to really open up the chest. Get that mobility, right? Keep it one arm or take it two. Yes. You want to bring those arms higher or just one at a time. That works. I know mobility, but keeping that heart rate up. 8, 7, 8, 6, 5, 4, 3, 2, 1. March it out right here. March. Back it up just a bit. We're gonna march it up, take it back. One, two, three, knock. You can bring that knee up. One, two, three, knee. Drive it up. Here we go. Up. Yes. Four, three. Finish it out. Two. Last one. Hold it right here. Tap, tap, march. Yes, you can side lunge right here. Down and reach. Start slow mobility and reach. Down and reach. Down if you want. Yeah. Reach. You pick your pace. I don't care if you're on the beat, off the beat, get getting low or high, up to you. Take it here. Step, reach, step, reach. You can be here. Maybe it's a little further in. Not as low, not as wide if you want. Shuffle down, shuffle. So it's a big hop. Step in the middle. I want you to use this to get that mobility. Yes. We're getting the heart rate up, right? Should be up there, but we're getting low. Reach it up, down. Yes. And if at any point, I know this is longer than our traditional intervals, where we get 30 or 40 seconds. If you need to slow it down, slow it down, you can always alternate. 8, 7, 6, 5. Knee. 4, 3, 2, 1. Take it up. Right here. Uppercuts nice and slow. If you don't want to box, you can just reach it. Yes, team, we're doing it. Take it up. Yes. Get up and under. All right, back to singles. We're gonna take it up. Step, upper, 2, 3, 4. Jump, rope it back, whatever that means to you. Right here. Step, upper. Stepping up and perform. Jump rope. Low impact or high? Here we go. And back. Take it up. And if you don't have space to move, you can keep it just right here. Jump rope. Take it up. Step up. Here we go. Step up and rope. Two more just like this. Here we go. And back. One more and back. All right, team, Team. So hold it here. Heels. You're getting the jump rope. So arms are working, right? You can keep it just right here or heels, quick. Yes, you can. 4, 8, 7. Keep it going. 6, 5, 4, 3, 2. Good. Right here. Uppers. Just finish strong with those uppers right here. We got water coming. Take it out. Quick ones. 10 seconds. I know we're not working in intervals, but we are gonna get water. Focus. 4, 3, 2, 1. And breathe. Grab some water. Team, we are so close to being done with our cardio portion Again, I don't want you to think that this has to be hit cardio. You can get those hit intervals, but we're getting conditioning. We're getting that zone, too. We're getting our heart rate up. Take it right here. Step and back. Step and back. Don't think too hard on it. It doesn't have to feel like a dance move. Just step forward and back. Forward and back. You can also just do a tap. Join me. Slow and back. If you want big arms, you can even add 1, 2, 3. 1, 2, 3. Yes. Take them high up. I like this one. Yes. You can just do a step, step, march it back. Step, march it back. Or arms again. Don't think too hard on it. It's not that serious. We just want to move. Four, three, two. Side to side. Step can be nice and easy just like this. I know. Especially if you did a strength workout yesterday. Maybe you're feeling those arms. Take them here. Step and down, step and down. Step and down. Right here. Big step over rainbow. Arms ready. Take it up. Step, step, Mobility through that upper body, right? I know. Up, up, arms high. Here we go. 8, 7, 6, 5, 4, 3, 2. March in. Here we go. Right here. All right, team, this is it. One last little push, then we're taking it to our mobility flow. Let's get taps to the back so you can pump those arms if you want. Hamstrings up, up doesn't have to be on the beat. You're pacing. Arms can be down, they can be in front. They can go higher. Again, your lowest level. Just tap it. Tap, tap, tap, tap. Or higher. You can even turn your body with it. Turn, turn up to you. Add that jump with those hamstrings if you want. We got about 30 seconds. I want you to go for it, right? Yes. Again, Turn your body if you want. I know it's been not that long, but it feels longer, right? 4, 3, 2, 1. March it out. So just a little march, team. Oh, got some makeup on my shirt there. Step, roll those shoulders. Nice and easy. Tap in front on step. Tap just to get that heart rate coming down just a bit. And then we're going into our mobility portion. So we'll grab a sip of water. We're actually going to work our way down to the mat. We've got a few mobility things up here. Right here. Four, three, two. Good. Grab some water right here. Hang in with me, team. Woo. All right, so again, now we really don't worry about the music. All right, let's take it with that little hinge to stretch it out. We're going to reach up, reach it down. Slowly roll it up and big stretch. So it's that hinge, whatever you need it to be. Maybe you just go this far. Bar, nice flat back. Drive the hips to the back and then bring it up. Maybe you can get down a little lower. Up to you. Feeling that stretch. All right, team, so you can keep it here, or if you want, we're gonna inchworm it out. Walk those hands out at your own pace. I know, know. Welcome back. At your own pace. Slowly round it up. Big squeeze. Just A few. If you don't want to go all the way down, you can just walk to here. Or if you want to walk to those knees so you get the stretch and then walk it back. All of that works. Whoo. Yes. Love this for a mobility move, because we can really get it all the way through. One more. Holding it here. Slowly walk it back and round it up. Place yourself at the edge of the mat. World's greatest stretch. You. You know, I love this as a mobility, I'm going to give you options. So step it back right here. Step, reach it over, up and down at your own pace. You can start with just this nice wide stance. Get that hip flexor there. And a stretch. You may need a little balance on the wall. Now we're going to take it into more. We're going to get low. You know it. You love, love it. Drop it down, Take it here, and you can reach. Drop that knee down. Rotate in, knee it down, and then step it back in. Same thing. Other side. Let's step it back. If you can drop it all the way down, open up that hip, reach through, and go in and up. Right here. In and up and then back up. We're gonna get one more each side. So totally again, at your own pace. Step it back, Create that space. If you want to just hold it here or if you want to drop it down, reach it through and bring it up. Through and up. Step it back in. Same thing. Other side. Take it here, reach it up, reach it under and up. And then wherever you are, I want to you you to work your way down to all fours on that mat. And then just sit back into that child's pose. Go ahead and come down here. Here's what we got, team. We're going to open up to each side, keeping one knee down. So my left arm, my left leg on the ground. I'm going to open up just like that T rotation from a plank, but I'm going to go same thing. Other side, Rotate so it's not from a plank position. We're really just getting that rotation in the spine at your own pace. Where does that need to be for you? Back here. One more each way. Reach. And last one. And sit back in that child's pose. Let's reach one arm under. So feel that stretch. Hold. And then let's bring it back up to center. Take it to that other side. Reach under and. And hold. Back to center. Reach under, and whatever you need to do. If you want to shift your hips to the side. If you want to Let your head drop down, whatever feels right for you, and back to here. And from here, team, we're going to round through that cat cow. Inhale and exhale. And what I want you to think about, especially I know this is it for me, is that tight lower lumbar spine. Maybe you're like me and you have more mobility through the top of your back, the top of your spine. But we're here. All the way and up. All right, team, come into that 90, 90. We're almost there. So 90, 90. If this is. This isn't comfortable for you, you can, of course, sit on the edge of the chair or a couch or a bench and just let your legs drop. But if you can, we're going to turn to that side, little stretch, and then we're going to do a little 90, 90 switch. So it's going to look like this switching. You can turn your torso or keep it center, whatever feels good for you. Now you can do it just like this. Or if you need to use your hands for support, you can even take it one at a time. We're here. Take it back and through. I know, all the way. And one more, you can just hold it here. Or if you want, you can take it into that pigeon stretch. I know that may not be accessible for everybody, so just hold what feels best for you. But you can even move a little bit in that hip stretch just to get that hip. And then let's take it to that other side right here. And again, you want to take it all the way down in that pigeon or just holding. And then if it's successful for you, come all the way down up in that little baby cobra, right? Elbows up. If that's not right for you, I want you to stay on all fours and you can go back to that cat cow and then whatever version you want. If you want to take it into that child's pose and then come forward, or if you want to take it all the way up to that up dog or cobra into a little down dog or child's pose to down dog. So you decide. What do you need in this moment? Do you really want to get those hamstrings? You can hold the down dog for a minute. Slowly bring it down if you want that up to down. Doesn't have to look like a yoga move, because I know a lot of us, especially after a cardio type workout, getting the hamstrings and the calves is really helpful. But maybe you just want a child's pose. Let's go one more. All the way through and then take it here and very carefully take it onto your back. Last thing here, team, gonna adjust my microphone, but hug those knees in one at a time. Get a little stretch, maybe arms overhead for that upper body mobility here to here. Flex your feet and then if you want to hug them both in or even come into some version of that, happy baby, either on your feet, top of your legs, or here. Or just rest your back side to side. I hope you're feeling good after this workout. I hope we got enough of that little 20 minute cardio burst. We got conditioning. We're moving the whole time. You can get a little hamstring stretch if that is helpful for you. One at a time, little flex of the foot, maybe roll through those ankles. So even though we weren't working in our traditional intervals, there's a lot to be said for that conditioning, that endurance that we get as we're moving through. So leave me a comment. Leave me a. Like, don't forget to subscribe to the YouTube channel and join us in the athletic club. Go ahead and slowly roll to your side, come up to a seated position. You can hang out on the floor and stretch as much as you need to. In fact, I encourage it. So let's get one big deep breath in and out. You did it. That was your cardio conditioning, flow work, workout. Great job, everybody.