22 Minute Active Recovery Cardio & Stretch I Day #4 of February Fire

Hey, everybody. I'm Amy from Body Fit by Amy, and this is your active recovery, cardio, and stretch workout. This is day four of your February Fire Challenge. This workout is exactly like it sounds. We are going to get cardio and a good stretch. So your cardio. I'll give you options to take it up or down, depending on what you need more of today. And then with that stretch, we'll get more mobility and flexibility. We're going to get a good mix of both. We're going to keep it short. We're going to leave feeling good. Are you ready? Let's do it. Okay, so we are going to start just marching just like we always would. We're going to march or jog if. If you're feeling that today, roll those shoulders to the back and to the front. We're not going to do very much of a warm up because a lot of the dynamic stretches and warmup moves we traditionally do are going to be part of this recovery workout. So active recovery. This is something that you all have asked me for. I know a lot of times when I encourage rest days, everybody is not sure quite what they should be doing on those days. Let's go ahead and step touch side to side. If they should be taking a complete rest, which is totally fine. If they can do something different like get a walk or a hike or. Or get outside, also great. Or if they can actually do a workout. I know for a lot of us, exercise really improves our mental health. That's really everybody, but. So we want to do it every day. But it's good to have some workouts that are a little more focused on gentle recovery movement and mobility and flexibility versus heavy strength or heavy cardio. Let's do a double step. So we're going to keep all of this cardio low impact. You can certainly go a little higher if that feels good for you today. Just like with everything else, I want you to be where you are today. But because it is recovery, we're gonna get gentle cardio and then we're gonna have it lead into some corresponding stretches. So mobility and then flexibility. Let's keep it going here. No timed intervals, nothing like that. So I don't want you to be looking at the clock. We just want to focus on getting moving and getting that mobility and flexibility work. Last one right here. And breathe. So I want you to reach those arms up and hinge it forward. Reach up, really lengthen through the top and hinge, reach up. So similar to that deadlift that we do. And breathe. Take it up, take it down, take it up. Big reach and hinge up. Let's go 4 and 3 and 2 and 1. Let's open those arms up. We're gonna step out and in. So I'm gonna open with my palms and then take the back of the hands together, Right. So you can just do a little step. Or I want you to lean into it a little bit more. There we go. And breathe. Open up. Yes. Good. I don't know about you, but my heart's pumping a little bit. 4. Which is what we want. 3. To get those endorphins going. 2, 1. Good. And then just keep that little lean to open up those hips. Getting that stretch. Relax your arms for a minute. And then just like we sometimes do in our warm ups, I want you to really rotate all the way through shoulders, elbow, hands and wrist. Good. Yes. Four more. Four, three, two, one. Good. Walk those feet in. Just take it back to a little bit of a march so we can shake everything out. Let's do those spinal rolls also something we do a lot in warm ups. Let's take it out here. Take it flat back down and round it up. Flat down and round it up. You can keep it small, just keeping it here. Or if you can really get down there with it and really round it up. Even if you can, you keep going. I'm about to lose my microphone here. Take it flat and you can let your head drop into one more and good. Let's open up those knees, roll through the shoulder. So you're going to gently roll the shoulder forward as we also press out on the inside of the legs. So the reason a lot of these are included in our dynamic warm ups is because we get an active stretch, a dynamic warm up. Blood flowing, moving through the areas of the body that we're going to work, but also really good for recovery because it's straight mobility, right? Yes. Two more. Last one. Let's stay down here if we can. Let's reach it over and reach. I know it's gonna feel a little bit like a leg burn. You can keep it up top if you'd rather. Big stretch or get down with it. Y. Yes, good. I know I promised more stretching, so don't worry, we're gonna get it. Four more. Four, three, two, one. Good. Let's take it all the way over so you can bring those feet forward. I want you to let your head and neck drop into that. So find what is comfortable for you. Maybe for some of us it's just here. Maybe we need the support of A chair. Maybe we can take it even wider and really drop into it. It's up to you. Maybe you're feeling that heart rate like me. And then reach that hand up, bring it up and then slide it down. Take it over and then bring it up and slide it down. Take it over and bring it up. One more over and up. Let's go other side. So find where you are. Be where you are today. My shoulder on this side is much tighter, so I can't get as close. So that's something I'm going to work on. I'm going to slide it down, reach it over and then fingertips to the ceiling. Reach it up, reach it over. And fingertips up. Yes, reach it over. Fingertips up. Yes. One more reach. And up. Both hands up and then back to that hinge. Take it up and hinge. One more up and hinge. Roll it through, tab it out or march, whatever you got. Right, let's turn to the side. We're gonna do a little forward and back. So one foot forward. It's gonna be a hip opener and stretch, but we're also going to get that heart rate up. So watch me. Tap up, tap back. So back, toe to front, heel tap and tap and breathe. So just a little weight. Shift. Arms go up. Really lengthen through the fingertips up and then turn them around. Here we go. 4, 8, and up. Yes. 7, 6, 5, 4, 3, 2, 1. I want you to hold it here. So we're going to lean into that hamstring stretch. So hips go back, hands here. Stabilize. If you need to pull the toe towards you, reach towards it. And then I want you to come forward and tilt that hip forward. So whatever is good for you. You might have to keep that heel down and just get your hips going forward, if you can, up on that back toe. A little bit of balance, right? So you can hold on here. And then back to the front. So hamstring, pull in and then back to the front. Hamstring, pull in and back to the front. One more like this. And then you can keep it right here. Or if you can, I want you to get really low with it and drop it in a lunge. Really low. Drop it in a lunge, right? Take it down and lunge. If you don't feel like doing lunges today, that's okay. So you can do either of those options, or I want you to drop that knee down, lean into it, take it forward. Yes, Lean. But again, you don't want to be down on the mat today. You keep it up high with just A little lean or stretch it and lunge it. Go four more. Try to get a little lower. And down. Yes. Three, two, one more. I want you to hold it here, wherever you are, pull that toe towards you so you're here or you're here or here, but lean into it. 3, 2, 1. Then take it here, lean into it. Open that up again. You might be in that lunge here or just come in here. 3, 2, 1. Back to center. Let's do our step touches so we get the blood flowing again, right? And breathe. And then we're going to do all of that on the other side. So again, reaching up and back. Toe to heel. Super simple. A little bit of light cardio, and then mobility work and some stretching. Ready? Here we go. So up and back, tap. Back, toe, front heel, back toe, front heel. Yes. And breathe. Up. All right, here we go. Eight more. You can pick up the pace if you want. Up to you. Really lengthen. Good. Four more. Four, three, two, and one. Good. So leaning into that hamstring stretch, take it here. Find where you want to be, and then take it forward. Just tilt the hip forward. If you want to press that heel down, you can lean it back and then take it forward. If you can be up on the back toe, you might get a little deeper. Take it back. Balance if you need to. Take it forward. Take it back. Yes, take it forward. And then if you want, I want you to get even lower and then drop in a lunge. Even lower. Drop in a lunge. Or just keep it here. That works too, right? And if you can, all the way down, lean and lean. So we get hamstrings and hip flexors. If you don't have a good surface for that or that doesn't feel good for you, you just keep it standing. Totally fine. Just stay here. Let's go. Four. And here. Three, two, one more. Let's hold this one here. So wherever you are standing or down on your knee, pull that toe towards you. Ha. So tighten those hamstrings, right? 3, 2, 1. Lean into it here or standing. So tighten those hip flexors, right? Good. Three, two, one. Go ahead and bring it up. Step touch. Side to side. I realize we haven't gotten any water yet. Please get some water. Even if your heart rate's not up that much, we're not working as hard in the sense of cardio and strength. We still want to be hydrating, so keep everything going through there. And breathe. All right, guys, so little hamstring curls to the back. You know them. Flex the foot I want you to really bring it up behind if you can. If that doesn't feel like something you can do, you just keep little taps. That works too. But if you can bring them up. Let's take our hands here to really open up the chest. Squeeze in the back, right? Little heart rate. Good. Flex that foot, too. We just got a nice, good stretch through those hamstrings, so you can keep them working for four. Yes. Three, two, one. Good. I want you to take it back here. Flip it up, take it down, flip it up. We're all pretty tight in those shoulders, so get it going if you can. One foot back if you need to. Four. Oh, this is hard for me. Three, Four, two, one. Reach it down. Thumbs to the back. Again. Open up the chest. I'm going to link my hands if I can take them here. Open that chest. Think about lifting those shoulders up, back, and then down so we're not up towards our ears. Really open it up. Let your head drop to one side. Might be better to hear whatever you. Whatever feels good for you. And other side. And release back to those hamstring curls. We're here. We're in the home stretch. Last few minutes, guys. We're gonna keep this short today again. It might be your recovery day. I'm just glad that you showed up and that we are moving. Take it here. And breathe. Pull, push, and pull. Yes, guys, keep it going. Hands up high. Pull it down. You can pick up your pace if you want. If you're feeling good. You probably got some good energy by now, but it's up to you. 8, 7, 6, 5, 4, 3, 2, 1. Good. This time, I want you to put those hands behind your head, Right? I know we're a lot of us are really tight through there. I am, too. I want you to pull those elbows back. Push those shoulders forward. Ah, right. I know it's harder than it looks. And then take those hands up. Big reach to the top and down in front. Right? Good. And breathe. Let's just keep tapping or marching. I want you to roll through those wrists. This is something we don't do enough of, right? Especially. Especially when so many of us spend so much time on our computers, driving our cars, on our phones. So throughout your day, if you can, roll through those wrists. And then let's take it to elbows. Roll through those elbows. You can stop and sit if you want, or just stop and stand or keep marching if you want to keep that heart rate up. Now I got elbows. And how about shoulders? We think about this one. We just don't think about the elbows and the wrist as much. Right. And breathe. And then how about ankles? Take it here, a little bit of balance. So take it here. Reverse your direction. And other side. And reverse. And then through your knees. Reverse. Same thing. Knees reverse. And then let's take it. Hips one and then the other. Take them out. Right, Take them in. Kind of weird, right? But good for us. Yes. Good. One more time. Side lunge. Or just lean into that hip. I want to reach down, reach up, reach down, reach up. Last little bit of cardio. Gentle, right? You can just be here or here. But again, hip opener. Keep it going. Reach. Four more. Four, three, two, one. And then let's cross behind. A little tap. Center tap. So transverse plane, right? A little bit like that. Curtsy lunge. If you want to get a little deeper in it, you can reach low to high. Or just tap, reach. Yes, like that. Skater four, three, two, one. And. And breathe. We're gonna go down to the mat. If you want. If you want to stay standing, I'm going to show you how to do these stretches from a standing position. You're just going to want to use a chair or the countertop or the back of the couch. So I'm going to bring my chair in. So if you want, you can stay standing here. Just sitting back and then bringing it up. Everybody else, take it down to the mat. And let's take it into that child's pose. So knees out, reach those hands forward. Hips to the back. And what I want you to do is just take a few deep breaths, and every time you exhale, sink a little deeper. So maybe you're feeling pretty tight today. You're here. Or you can get a little lower, but inhale, exhale. On the exhale, get deeper. And if you're on the chair, same thing. Lean back into it. You can even try to take those knees out. Two more. And last one. Good. So down on the mat, go ahead and stand if you're standing. Or stay here. Let's loop that hand through a little. Lean in the shoulder, back to center. Loop that hand through a little. Lean in the shoulder, back to center. If you're on the chair, you can do the same thing. Just little. Little reach and back. Little reach and back. Four more. Just like that. We're so close. Four. And breathe. Three, two, one more. And take it cat to cow from here. So we're gonna round it up. Let your head drop and roll it through. Inhale and exhale and roll it through. Same thing. Hands on the chair. Or hands on your legs. Just round up and back. Good. One more and then little pigeon stretch. So if you can, I want you to either lean back here or take it here all the way down. If you are in the chair or the couch, I want you to sit and cross it over here. So get that little hip opener. Stretch so good you're just sitting cross legged or you're here. Can even bring Those hands up. 4, 3, 2. Other side. Take it here or sit. Cross that other leg. You can take it down, you can take it up. 4, 3, 2. And the last thing if you are able, I want you to take it up either into that cobra here or that up dog. Release your shoulders side to side. If you're on the chair. Just want you to come here. Release the shoulders. Look side to side. Last thing if you can't take it here, lift those hips. Upper shoulders. Relax. Four, three, two, one. Stretch it back. Child's pose, Floor or chair. Roll back onto your feet. Come up halfway. Little petal of those feet. Hands can be on the chair too. Or here. I hope you feel good. Like you got your heart rate up just enough, enough. But it was easy on the joints. Roll it up slowly stacking your vertebra one at a time. That we got everything moving so we can get the benefits of those endorphins. Reach it up and of getting that energy boost well again giving our muscles a break from the heavy cardio, the high impact packs or the heavy weights. And breathe. Come back to this workout anytime in between your strength days or after your strength or cardio workouts. This is here for you. I hope to do more of these active recovery workouts. So make sure that you let me know if you liked it below. Hit like and also subscribe. Don't forget that when you subscribe. That helps me keep making complete, completely free workouts here on YouTube. Click the links in the descriptions below. Let's let the fingertips go and let your head drop. Click the link if you want to find out more about my Body Fit Athletic Club. If you want to get some extra support and accountability from our online international community as well as support and guidance from myself and from Vivian, our dietitian. And you can also click the link and check out my ebooks and programs and nutrition guide. Don't forget to subscribe. One big deep breath in and out. Thank you for showing up today and moving. That was your active recovery, cardio and stretch workout. Great job everybody.