22: Cardio Party Circuits

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your Cardio Party Circuits workout. In this workout, we're using all body weight exercises to get our hearts pumping for cardio and get our muscles working. And we're working in circuits. So we'll have three exercises that we will repeat three times in descending intervals. 40 seconds, 30 seconds, then 20. We'll have some basic cardio moves, but I'll also be giving you the option to take it party, add a little flair, add a little fun, add a little dance and you can work to your fitness level because I will give you options. Are you ready? Let's do it. Let's start just by marching. We can roll those shoulders right through here. So I'm going to be moving to the beat of the music today. But you don't have to. You can move in whatever way feels good for you. Let's step it. As I said before, this is a cardio based workout. Roll those shoulders. Our goal is to get our bodies moving, muscles working, get our heart rates up, but you can do that in whatever way is good for you. So all of our moves today, I'll give you a cardio based option first and then I'll give you a partio option. So it's totally up to you. If you're more of a just basic cardio, take it there. If you want to have a little more fun and dance with it, you can do that as well. Let's deep breath in. Take it in and out. And because we're keeping it all body weight, we're not going to the ground, we're not doing any crazy moves. We'll keep this warm. Up short right here. Tap it out, tap it out. Reach across. And again. I'm staying at a certain pace because I'm going to keep with the beat of the music. But you can take it slower, you can take it faster. Whatever works for you. Over your head, little step out. This is your workout. I'm going to encourage you to be where you are today. So that means work to your fitness level and be where you are today. Maybe you need to just get moving. Maybe you have a lot of energy, you really want to go for it. It's up to you. You do. You take it right here. Roll the hip, squat it down slow. Roll the hip and down. Take it here, roll down. One more. Step it out. Right. You don't have to get super low or super wide, just arms and hip opens. Four more, four working in descending intervals today. So our first round, 40 seconds each. 20 seconds of rest. Next we have 30 seconds of work, then 20. Take it right here. We're going flat, back down. Round it up right here. Flat and round. So each time our work interval gets a little shorter, but also that rest interval. Let's hold it right here. Roll the shoulders here. Yes. Stretching through your back. Four, three, two. Good. Tap it back right here. Tap, tap. You can also just do one arm, then the other right here. Just opening up the hips. Take it slow, a little lower. Breathe. Almost done with this. Warm up. Four, three, two. We're gonna hold it here. You can hold it up or take it low, reach it over. A little stretch to the side. Switch your sides, reach it over right here. And a little stretch and back to center. All right, so we've got three quick circuits. Again, every exercise has three rounds. 40, 30, and 20. I'll give you those options. Our first is just a basic step touch. You can step, touch it or add a little more up to you. Here we go. 40 seconds. So basic step touch, this speed, or slower or faster, as long as you have good form. If you want, add a little more, whatever feels good for you, or slide, slide. 10 seconds to go. So again, you decide on your intensity level. When we get to those 20 seconds, maybe you want to add a little more. I'll give you those options. 3, 2, 1, and breathe. Next one, we're gonna get a little twist and knees. So you can just do knees, knees, or we're gonna twist it. Three, two, one, knee. Three, two, one, knee. Up to you. You can also do a little squat knees if you still want to get low and twist for the core. My heart rate's already up. Here we go. Three, two, one. Knees right there. Now notice you can do a little pivot with those feet or just step it. If you want. Just knees, knees, you do you. You can still get the twist for the core. And if you want the legs down, basic cardio option right here. Cardio party. Three, two, one. Last one, and breathe. One more move. We're gonna take it up and back. You can step it, or you can do a little scoop. Watch me. Up, two, three, four. Take it back. Two, three. You can do just a wide step, a little more cardio, or scoop it. Here we go. And back right here again. If you want basic cardio, watch me here. Up, up, up, up and back. You do you what is best for where you are in your journey? Is it easier for your brain if you think, oh, I'm just having fun right here, or do you need to be in cardio workout mode. Breathe. Right here. March it out. All right, team, we do all those again, but for 30 seconds only. We're starting with that step touch again. Basic or out and in. Whatever you got. Are you ready? Here we go. Here we go. 30 seconds. Arms can be wherever you want them to be. When you get a little higher, you'll notice that heart rate gets up. You can also do half time. Half time. Maybe this is where you need to be for you. Five seconds. Step touch. Relax, breathe. All right, are we ready? We got our knees. So just your knees or your twist and knees? We've got 30 seconds only. Are you ready? Here we go. Just knees right here. You can also up that intensity here. Or three, two, one knee. And listen, guys, the name of the game today is just to keep moving so we're not worried. Yes. Breathe. You don't have to be on the beat, off the beat, anything like that. Just move and breathe right here. As long as you're moving, you're succeeding. You showed up today. You are successful. All right, team, one more. We just did it. Scoop it up, scoop it back. Catch your breath. Here we go. Take it up, up, up and back. Step or side? Side and back. And you can also jump this. Maybe that's better. Maybe you want a little more cardio. Five seconds to go. And breathe. All right, final round, guys. Here's what we got. We got short intervals of work, short intervals of rest, starting with your step touch. All right, 20 seconds only. Go for it. What can you do to make it a little higher intensity? Here we go. Maybe you're adding more arms. Maybe you're adding a little hop step up to you. Time to go. Have fun with it, guys. I hope you're smiling. Enjoy this. And breathe. 10 seconds to breathe. We got our twisted knees. That's why we like the circuits. You know what is coming. Here we go. Twist, twist, twist. You can just do those knees if you want. If you're twisting, can you get low, power up? Yes. And breathe. Three, two, one. Last one, team. Scoop. Up and back. I know they come around fast, especially when we get to these short ones. Up and back. Whatever you got, give it to me right now. Here we go. Up and back. Can you pick up that intensity? Get lower if you're squatting. Cover the space right here. Here we go. One more. Yes. Take it back. Take it back. And march. Oh, you guys. How is that heart rate? Check in with it. How are you feeling? Let's grab some water. I'm feeling it. I Know, sometimes when I'm not thinking about, oh, I gotta get my heart rate up to this zone, or I have to get this amount of reps, we just let go. Our bodies will do the work, right? They want to work for us. Cheers. Y'. All. Into that second circuit. It's going to move quickly, like that one. So now you can tell, right? When we get through this, we get through it quickly. Because once we get through that first 42nd round, then it goes fast. All right, first one. Watch me. We're gonna tap it out. You can just do regular taps, or you can go 3, 2, 1. 3, 2, 1. All right, so you decide what is best for for you. Maybe it's a low impact tap, maybe it's 3, 2, 1. But low impact, up to you, chest open. Take it here. Here we go. So start with just that regular tap and reach. Tap out and reach. Everybody start here. So you get a feel for it, right? This might be enough for you, and you can make this fun. But if you want. 3, 2, 1, and hold. 3, 2, 1, 1. Coordinates with our. With our music, right? 3, 2, 1. If that's too quick, keep it here. Might even be too quick for me, but I love it. And relax. Catch your breath. That's your first one. Next, we have a basic grapevine. Watch me going. Step, cross, behind, step together. Looks like this. If that feels like too much fancy footwork. Footwork. Just do double step. Two steps right, two steps left. Here we go. Grapevine right here. So this is a super basic cardio, but again, if you want more basic cardio, double step or double shuffle. Go. You. Do you. What do you need in this moment? Breathe. You can take those hands higher if you want a little extra. And again, you don't have to be the same speed as me. Maybe you're here. Step or your halftime. Breathe. Together. Up to you. Three, two, one. March. All right, last one, team. Super basic hamstring curls. Watch me. Heels come up to the back. So this is our basic cardio move here, right? You got lots of options. You can jump it, hands high if you want to take it. Party. Turn your body, get into it. Ready? Here we go. Hamstrings grounded is here. Adding a little impact or a little higher or turn it. Turn it. Yes. Have fun, team. Again, you can also ground it on the floor. Just tapping back. So many options. Your pacing, your speed, your workout, you do you. And especially when you get that second and third round, because you know what's coming. You pick the level, you know it's going to be shorter. 3, 2, 1, breathe. All right, back to the top. We got 30 seconds only. We're going tap out, tap out, or 3, 2, 1. All right, are we ready? Catch your breath. 30 seconds. Seconds. Only tap. Join me. Here we go. Start with just your tap outs. Reach, reach, if you want. Speed it up. 3, 2, 1. If you're here with me, if you want to add on. 3, 2, 1, knee. 3, 2, 1. Then you gotta switch it. 3, 2, 1, Knee. Maybe that's too much. Ha. Breathe. Too much, too much. Catch your breath. Team. Back to that grapevine. We got 30 seconds. Grapevine. Remember, step, cross, behind, step together, or double step. Here we go. Step and listen. If your heart rate's getting up too high, just slow it down. This is your workout, right? So you do what's best for you. Maybe it's just back to a march. Maybe you're taking everything. Step, touch, just feeling the music. Whatever works for you. Here we go. Less than 10. Three, two, one, breathe. All right, team, hamstring curls. 30 seconds. Remember, we're up, up, grounded. Higher impact. Turn your body with a little flare. Here we go. Getting those hands over the head. Feel how tight we are right there. Have fun with it. I like to think of those arms. Cr. Cross, pull, cross, pull. Are you smiling with me? I hope so. If not, find something that makes you smile. Find a different move. Ready? And breathe. One more time through team. We got our tap out, tap out. Up to you. You can do three, two, one, fold. Or you got just reach. It's 20 seconds this time. Let's go for it with intensity, giving you a little extra breather so we can take it up. Are you ready? Here we go. 20. Reach it down. Tap it out wide here. 3, 2, 1. That's quick. Don't worry if that's not right for you. Every footwork. I know so of footwork. Let's get ready for those grapevines. 20 seconds. Can you get low and bring it up high? Ready? Here we go. You can even add a clap. Cut, breathe. Halfway there. Yes, team. Three, two, one. We're back. Last one, Hamstring curls. I want you to go for it. Can you up that intensity? Maybe that's a little higher with the jump. Maybe you're turning your body more up to you. But let's go for it for 20 seconds because then you get a breather. Here we go. Cross, pull. Yes. 10 seconds to go. Stay with me, team. Three, two, one, breathe. How's that heart rate again? I'm feeling that heart rate, but it's coming out quickly. I'm not noticing it as much in the moment. Cuz we're having fun. Cheers, y'. All. Listen, you know me. I'm always going to tell you to find the joy in movement. Yes. We got to get strength, mobility, heart rates up, but we got to find the joy. One more circuit. Here we go. All right, team, so roll those shoulders. Watch me for your last moves. We're gonna start with that little Heisman. So slow motion. 1, 2, 3, up. That's not even slow motion. This is just your low impact version. Or you can go 1, 2, 3. 1, 2, 3. Up to you however you want to do it. We're taking it 40 seconds, then we're gonna get a little tap behind. If you want pure cardio, you can make it a skater. Then we're gonna jog it up for fun. We're gonna slide it back. All right? So starting with that Heisman. 3, 2, 1, knee. Ready? Here we go. 3, 2. What's good with this music, right? 3, 2, 1. 3, 2. You can also do something in between. So maybe it's not the slow, maybe it's not the fast to you. Have fun. Here we go. One, two, three. One, two, three. Yes, you can. Three, two, one. Oh, man, that one got me. I know. All right, nice and slow on this one. 40 seconds, tap behind, reach up behind. So you can take it with your skater. Or we're gonna add a little shuffle right here. All right, so start with that skater, start it slow. Here we go. Tap behind. You can take it here. Or skater, skater, you can keep it. One of those. We're gonna add a little shovel. Watch me Stop shuffle. So it's a little tap behind, rock step. But again, skater works too you do you any option. Whatever floats your boat. Whatever makes you smile. Three, two, one, and breathe. All right, guys, so this one, I want you to have fun with it, whatever you need it to be. You can do a straight up jog back and jog up and jog back. Or we're gonna jog it up like this. We're gonna slide it back. Have fun with it, whatever it is for you. Last move we do in here we go. Slide, slide, slide. And if you want to just do this. That works too. You can take it here or jack it. Here we go. 3, 2, 1, slide, slide. Yes. I want you to feel like you're celebrating, because pretty soon we're celebrating the end of this workout. Yes, team, one more. Three, two, one, three. Catch your breath. We're doing it. All Again, team, we're going to start with that Heisman. We've got 30 seconds of each, 15 seconds of rest, then we go into those 20 second intervals, all right? So, Heisman, three, two, one. Knick, three, two. Here we go. Join me. Three, two, one. Three, two, one. If you want, take it up right here. Yes, you can. 10 seconds. Hang with me. Breathe. 3, 2, 1. And breathe. All right, team, so we're back to that skater. You can either skater, tap behind or tap behind. Shuffle, tap, 1, 2, 3. Right? All right, team, catch your breath. I'm gonna give you a second to catch your breath because I needed it. All right, we got 30 seconds. Breathe. Ready? Here we go. Step, step, skater, lower, fast. And if you want, add that rock, step, rest, step, shuffle. And you may find normally you like a Slater skater, but you want to use the space a little bit more. Maybe you prefer the dance, but you want to do skater so you can really take it up a notch. Here we go. Reach last one. And breathe. All right, team, jog it up. Celebrate. Slide it back. We got 30 seconds. Give yourself some space. Use whatever use space you have available to you. Ready? Let's go. Slide, Slide. If that's too much travel, just take it here or jog it. Jog it back. Yes. Five seconds. Three, two, one. And breathe. Catch your breath, team. This is it. 20 seconds. I'm going to tell you right now, there's no bonus move. We're just getting it done. All right, we have each one of these for 20, starting with your Heisman. One, two, three. Join me. Slower, fast. Up to you. Lean into it. Catch yourself. Three, two, one, breathe. Ten seconds to breathe. Tap behind, skater or shuffle. I'm going to keep it skater because it's just 20 seconds. Let's do it. Here we go. But I'm going to make it a fancy skater, right? And if you're feeling the power, you want to go faster than music, go for it. Or slower. 3, 2, 2, 1. And breathe. All right, this is it, team. Last move. Cooling down after this. Run it up, celebrate. Slide it back. We're really celebrating that we're almost done, so I want you to go for it for these last 20. Are we ready? Here we go. Up. Slide. Slide, Slide. Yes. Celebrate. Let's go for it. Can we get one more time all the way through? How about 14 for good luck? Slide, slide. And breathe. Catch your breath, team. Roll those shoulders, nice and easy. How is that heart rate? Are you feeling it? I know I am. Heart rate is up. Tap in front. Tap Tap nice and slow. We're gonna keep this cool down short so we can get you out of here. But I want you to promise me you'll do some mobility and some stretching on your own. Take those arms up, reach it over to the side. Feel that energy flowing through your body. Maybe you're feeling tired. Maybe you're a little out of breath like me. That's okay. Maybe you're not. And you're thinking, oh, did I really get enough cardio in that workout? I promise you, you did. Because you know what? You got the blood flowing. You got your muscles working. You got the heart pumping. Even if it felt reach behind right here. Even if it wasn't as intensely as maybe some of your other workouts, your strength training or other cardio that you do. I don't know. It was for me. It's always surprising to me when I'm doing things that feel a little lighter, a little less traditional. Right? But we feel it. Our body is working. Our body is responding. And again, I hope that you're smiling. I hope you feel good, even if you felt like you look silly. I know I did. But that's okay. We're here. We showed up. We moved. Remember that. Get some more stretching on your own, maybe especially. Stretch those calf muscles, roll those hips, roll those shoulders. Leave me a comment. Leave me a. Like, subscribe to that YouTube channel. And of course, join us in the Bodyfit Athletic Club over on our app. Let's get one big, deep breath in and out. You did it. That was your cardio. Party circuits work out. Great job, everybody.