22: Cardio Party Blast - 30 Mins Home Full Body Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio party blast workout. This is a fun body weight cardio workout. We're going to keep it all standing. We're gonna get your heart rate up. We're gonna get some lower impact and some higher impact. Of course, I'm going to give you lots of options to work to your level and options to take it into party mode. We're going to add a little cardio dance, make it a little more fun. But if that's not your thing, you can keep just the regular cardio. You ready? Let's do it. All right, we're going to start just marching, rolling through those shoulders, getting the muscles warm, getting our heart rate up, getting our bodies ready to move. So I will be moving to the beat today, but you certainly don't have to. I wanted to give you that option. We did several choreographed workouts during our move challenge, and for a lot of you, you seem to really like that format. Don't worry if that's not your thing. We're still going to be working in timed intervals. But you have the music if you want to use it in that way. You know what I always say, be where you are today. This is your workout. So do what you need to do to make it work for you. We're here to move our body. We're here to work those muscles. We're here to have a good time. Let's roll it down. Take it down for two. And up. Right here. Down. Just getting warm. Right through here. Down. One more. Hold it here. Roll those shoulders. Slow it down for two. Right here. In for two. Keep it going. Four, three, four, two. Good. Step it out. In. Don't worry again, if you're on the beat, off the beat. We're just getting warm here. Four more. Four, three, two. Roll those hips. Take it over. Open it. One more. Four, three, two. Good. Tap and reach. Right here. That's too quick for you. You slow it down. If that's not fast enough, you speed it up. So the way we're working today, take it over your head, is your first 30 seconds is more of your traditional cardio. And you have the option to keep it a little lower. Impact your second seconds. We're gonna take a partio. We're gonna take it cardio. We're gonna take a party, cardio party. And you have the option to add a little flair to it, to add a little bit of dance, to add something different, but really just to add some intensity. So it's up to you. You do. You take them across, in and out, right here, rotating through the spine. I'm going to talk you through each move. You have 30 seconds, followed by 30 seconds. Just two, and then 30 seconds to breathe. You can keep moving to the beat or marching, whatever is good for you. Stretch it here up, but that's where I'll explain our next move. We're gonna have one full circuit of several moves, then a longer breather, and then we'll do it all again. So we do have a repeat, but I don't know that it's gonna feel that way because everything should move pretty quickly. Back to your march. We're gonna get into it in just a second. I want you to go ahead and grab some water while we're getting ready to get into it. You can even jog it out. That's better for you. Okay, so your very first move. Just like that, little tap and reach. We're gonna tap it down. Watch me. Tap, tap, tap. You can think of more of our traditional cardio like we do here. You can think of it more of that dance. When we take it to party, we're gonna go 1, 2, 3. If you want, you don't have to. This is your workout. Have fun with it. I want your heart rate up, I want your muscles working. I want you having a good time. That is what it's about. So regular cardio, little flare. One, two, three. When we take it party, it'll be right after that first 30. Let's do it. 3, 2, 1, tap, down, down, and again. Don't be thrown by the music. This is your workout. I don't care about the beat. 15 seconds here. If you want it lower impact, just little tap. Higher, little jump. In just about five seconds, we're going to take it to party mode. Three, two, one. Ready? Let's do it right here. Yes. So it's a little more of just that shuffle step if you want to keep it here, but get a little lower. That works too. 3, 2, 1. 10 seconds. Then we get that longer breather for 3, 2, 1, tap it out right here. So again, you can march, you can jog, you can get water, whatever you need. Your next one. Single, double, step, out, out, double, double, out, out, double, double. When we take it to partying. 1, 2, 1, and 2, 1 and 2. All right, just think open out, fly and step to the side. Here we go. And double out. So if you really need the right. I'm tempted to do doubles each time. Think of that. Fly out and in Squeeze. So we're getting upper body as well as that hip movement, right? Single, single, double. Get ready to take it party mode in three. Three, two. Here we go. Single, single, one, and two. Don't worry if this is not your thing. You just keep what we were just doing. Single, single. Yes. Team 15. Remember, you can be double, double, single, single. Last one. And breathe. All right, catch your breath. I know those are a little quicker. So again, don't get hung up on the footwork. I just want you moving. All right, team, this one we're gonna do a little squat, pivot, jump. So watch me squat it down, down, down. Other side, down and down. When we take it up, three, two, one. All right, it's gonna be fun. Let's go. Three, two, one. Center, three. So think of a little center. Three, two, squat, center. 10 seconds. Then we got quick. Three, two, one, jump. Or you keep it here. You don't like the turn, you just step out and squat. That works. Ready? Here we go. 3, 2, 1. Have fun with it. Don't worry about it. I know it's easy to think you have to be on the beat or doing the same thing as me, but you absolutely do not. As long as you're moving, whatever you want. Breathe. Oh. All right, team, two sides to this. Corner to corner. Catch your breath. All right, so think of your punch. Corner to corner. You can think corners of a square, or you can go here to here. Doesn't matter. Corners to the side. We start with that punch. So your regular kickboxing, one or reach. Then when we take a party, I want you to think of those hips and those arms moving. Start corner to corner. You can go slower than this. You can go low impact, you can go a little higher. But again, when we take it party, we'll take those arms down, we'll add some hips. Keep it going. Here we go. Punch, punch. Yes. 5, 4, 3, 2. Same side, party move. Yes. You can do this without jumping. Yes, you can. Or punch it, punch it, whatever you got. Breathe. I know. Right here. Up to you, five seconds. So this is more of our hit interval. Three, two, one, breathe. So again, you can think of that zone cardio that we've been doing where we build, where your first one is more of that conditioning. Your second one is that hit. And you know you have that longer break coming. We got same thing on this side. Corner to corner. You can keep it slow, you can keep it low. You can punch it. When we take it part, you can add those arms lower, high, 4, 3, 2. Here we go right here. Yes, team. Again, low impact right here or just a reach? You're not a boxing person. That's okay, too. But intentional with those movements. Ten seconds, then we're taking a party. Whoo. Three, two, one. Here we go. Yes. Side to side step, corner to corner, Little hip action. Don't worry about it. I know, I know. I hope you're smiling. That's all we care about. Breathe for three, two. Catch your breath, team. All right, couple more, then we get a longer break. Remember, you can always get these waters. You can always get your water. Let's take it out and in. We're going out, out, in, in. You know this. You can get low in a squat if you want, or you can keep it higher. Right, left, right, left. Left, right, left. Left, right, left, right. Then we're gonna take a party. We're going out, out, jump out, out, raise the roof, whatever you want to call it. Here we go again. You can keep it just a march. There we go. Or get low, low to work those legs. 10 seconds. We're gonna keep it here, but jump it in. In three, two, one. Out. And in. Out, out, out, out, out, out. You can think of it also as that b step. Out, out, back, back. Whatever you want to do with your arms. Last one. And breathe. All right, team, we got a little knee throw. So tap it out. You're throwing core, arms, legs. Then when we take it, party, we're gonna take it. Throw, throw, twist. You know I love this. Throw it across, then twist low. If you want to, just keep the regular throws, keep them going. We got 30 seconds. Just your throws. Low impact is here. Are you feeling it? Are you feeling good? I hope so. Keep it going. You can do two hands. You want a little more of that core action? Tight arms, whatever you got. Are you ready? Take it. Party. 3, 2, 1. Throw it up seven times. Good. Throw that knee. Low impact. Yes, team. One more after this, then we get that longer breather. Three, two, one. All right, last one up and back. Party. All right, so you can just march it up. You can squat it back. Then we're gonna run it up, slide it back for two. You know, I love this one too. All right, so I'm gonna step back so you can see me. March it up, squat it back, Catch your breath. Are we ready? In 3, 2, 1. March it up. 2, 3. Squat s. Yes. 3, 2, 1. Yes, team. This is a little harder. It seems like it should be easier to stay on the beat, but it's a little quicker. All right, run it Up. Here we go. Keep it going. Up and back, whatever that means for you. Ten seconds in one minute. Break. Yes. Last one. Breathe. Oh, man. Quick step, team. We're gonna do it all again, but it's gonna go faster because you know what to expect, right? All right, team, breathe. I'm gonna adjust my fans so I can feel it a little more. March it out. All right, just tap it. You still got 30 seconds to breathe. So whatever you need in this moment, maybe you want to keep it moving. Whatever you got. We're gonna do it all again. Are we ready? Starting with that tap down. So in, in. And then we can go three, two, one. Or we can just really get down there with it and really throw that shoulder forward. All right, Reach down cardio style. Take it up, party style. Let's get it done. Your first 30 starts now. Here we go. Reach, reach. If you need more of a breather, you just keep it right here. Or if this is where you are today. So just a little reach down like we often do. Core engaged. So I can remind you of those other things that we always talk about. Chest open. Are you ready? Take it. Party in three, two, one. Here we go. Quick ones or really get into it. This maybe feels more party to me. Maybe you just wanna up the intensity or speed. 3, 2, 1. What do you got, team? 5 seconds into, this move is done for the day. 3, 2, 1. It's one of those that in the editing process, I'm gonna be like, wow, I look silly. But who cares? It's not your typical dance cardio. It's cardio party. So that is whatever it means for you, for you to show up, move your body, get that heart rate up. Are you ready for a single, single double step? Chest fly, back and fly, rotating those hips. Then we'll take it. Three and one. Here we go. Single, single, double. Don't think too hard on it. If your body just wants to stay here and do singles or just doubles, that works too. I know. If you want to pick up the pace or challenge yourself to move quicker through space, you can. Are we ready? Here we go. Get on the beat. 1, 2, 1 and 2. 1, 2, 1 and two. Or here? Single, single, double, or single, single, double. Five seconds, then this move is done for the day. 3, 2, 1. See, guys, I'm uncoordinated too. I like this one because this reminds me of an MJ song or something, you know, from the 80s. Keep it moving. Whatever you got. Whoo. Remember our little squat pivot jump? We're gonna take it side to side. So we got 3, 2, 1, and back. 3, 2. Then quick version. Here we go. 3, 2. Take it slow. And back. 3, 2. So it's really half time. And back. Out, breathe, out. Now we got that heart rate down, right? Are we ready? Here we go. Pivot. 3, 2, 1. 3, 2, 1. Keep it going. Tap, tap, tap, tap, tap, tap or pivot. Squat. Don't worry about what it looks like. I'm not. And relax. That one's done. Don't worry. All right, we got that corner to corner. So you know it. Step, corner, punch or reach. Step, corner, punch or reach. When we take a party, we're adding those hips. Arms high or low. This might be one of my favorites. We're going right side, we're going left side. And we're finishing up this workout. Get set. Either arms or punches. Here we go. Low impact or a little higher. Whatever you got. Whether you're punching or whether you're reaching, I want strong arms right here. Tight core. Yes. Ten seconds, then we take it to party mode. Breathe. Three, two, one. Here we go. Yes. Have fun with it. Arms can be wherever, low center or high. Or any combo in between. We're gonna have to stretch our calf muscles. Right here, here. Keep it going. Three, two, one, breathe. Are we ready? Same thing. Other side. And then guess what, guys. Just a couple more moves. Almost there. Corner to corner. This side. Bring them up. Nice and tight. Reach or nice and tight punch. Here we go. Yes. Here we go. Keep it going. Strong punch, strong punch. Core engage. I know we're tired. We're at the end of this workout, so really wrap that core in strong arms. Stay with me. Get ready to take it to party. In five, three, two, one. Here we go. Yes, team. Keep it moving. Remember, just think hips, hips. It's almost like a little salsa. Step right. Here we go. 3, 2, 1. All right, team, how about that? In and out. Right here. Looks like this. Out, out, in, then jump for party. Whatever you got. Let's get it done. 10 seconds to breathe. I want you to prep for. Remember, recovery is part of the process, guys. Three, two, one. Out, Out. Yes, you can. Almost done. Yes. There we go. Don't stop to think cuz you might mix up your steps and who cares is cuz we're here to move. You can take it out and then and jump or you can take a V step, but let's do it out, out. Jump, jump, V step. Up, up. Yes. Out. Or just up? Out, out, up, out, out, Up. Yes, you can. Three, two, breathe. All right, team, little knee throw party. Right? Then we're going to twist it. Yes. Get ready. I know. Now we just want to get through it. We need that recovery, but let's just go for it. Knee Throw in 3, 2, 1. Yes. You can can core. Twist it and chop it. 15. Then we're going to add that little twist in the middle. Knee throw. Twist across knee throw. Take it. Party in 3, 2, 1. Go. Yes. Have fun with it. You can twist with a little step or really twist. Power up. One more after this, team. 5, 4, 3, 2, 1. And breathe. Catch your breath. This is it. This is all we got. Here's what we're gonna do. Let's take it a diagonal. 1, 2, 3, slide. Slide. 1, 2, 3, Slide. That's gonna make more sense, right? And then we're gonna run it up. Slide and slide. Don't worry about the squat. Keep the slide the whole time. 30, then 30. This is it, team. Let's do it. One, two, three. Up three. Yes. If you're moving your body in any way, you are winning. That's all that matters, huh? I don't care what it looks like. I want it to feel good for you. It's just us. It's just you and me. Are we ready? Run it up. Up, up, up. Whatever you got to do to bring the energy. Slide. Slide. Keep it moving. Last one. Slide it here. Last four. Three, two. Yes, team. Bring them down. Little taps. Roll those shoulders. Can you feel that? Can you feel your heartbeat? I hope so. But can you feel it raised? Can you feel those endorphins? Raised? Can you feel your energy raised? Can you feel your mood raised? Maybe that was hard, maybe it wasn't. But you are here. Maybe that was really hard. Maybe that was really easy. It doesn't matter. You're here. You showed up to move with me today. Whoo. And I am so grateful. A couple big rolls. You don't need to stretch our hamstrings and our calves, so I want you to lean into it here. Of course, I'm going to encourage you, remind you to get more of a stretch on your own. Especially those calf muscles. Other side. We're gonna keep it pretty short so we can get you in and out today. Remember this workout. I have another cardio party. I have a 10 minute cardio party. Quick hit if you need something to make you feel good. Or you can go back to Jazzercise or 80s aerobics. Whatever you need. Or any other cardio or workout that brings you joy and gets your body moving. And gets you feeling good. Get some more stretching. Grab some water. Thank you so much for being here with me today. One big, deep breath in. And out. You did it. That was your cardio party. Last workout. Great job, everybody.