23 Minute Pilates Cardio & Toning Shred Workout - SHRED #10

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Pilates, cardio and toning workout. This is day 10 of your shred challenge. This is an active recovery workout where we will get Pilates and barre inspired moves from a standing position to both get our hearts pumping for cardio and tone and strengthen those muscles. Of course, I'm going to give you lots of different options to work to your level. The goal today is just to move, to get mobility for flexibility, cardio and strength. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Okay, so let's start just marching. Roll through those shoulders. We're going to keep our warm up pretty simple and quick. Roll them to the front. So as always, if you need more of a warm up or a cool down, please get it on your own. Big deep breath in and oh. Everything that we are doing today is going to be low impact, but you will be getting your heart pumping. You will be getting cardio and strength, tightening and toning those muscles. One more. Let's take it out nice and wide and just reach and rotate those palms a little. Lean into those hips like that side lunge, breathe and then just tap, reach across. So I will give you different options. Work to your level, especially if you are in the prenatal or postnatal period. This workout is totally fine over your head, but listen to your body. That goes for everybody. Take a break if you need to keep going. If you can, come back to it later, Whatever works for you. You just be where you are today and get your body moving and feeling good. Right? So little heel taps forward. So we're going to work in a few little circuits. There'll be a sequence where we start alternating and then we isolate one side. That's where some of the toning and the burning comes in. Again, you do best, what's best for you. So we're going to start just nice and wide. Just toes turned out, heels turn in however it's comfortable for you. And we're going to come back to this move. Just a little tap out. I always say tap it out, but we will come back to this in between. So we're going to start nice and wide and I want you just turn, close your arms. Open, turn. So start with it being little taps. Watch my knee and my hip. I'm turning all the way into it. I'm keeping my arms nice and wide. You don't have to go the same speed as me. If you Want, we can take it more plie and lunge. So you have those two options if you want strictly cardio or it's a little easier on your knees. Keep it here. If you can plie, turn, lunge. So it's a little pivot. But if that feels weird on your knees at all, or you don't have a good floor to turn on, keep it with the taps. It's up to you. Either one is fine. They're both going to get that heart pumping. Let's go. Eight and down seven. Course pulled in six. You might be here. Five, four, three, two. Let's hold it all on one side. My right, your left. I'm going down into a lunge. Open it out again. You can still move that foot. We're just all on the same side. Who's feeling their arms and legs? I hope you are totally fine if you're tapping one side and breathe. Here we go for four. Three, two. One more. We're gonna stay on this side. Keep those arms up. I know they're burning. Here we go. Down on a lunge. Out, squeeze in. Out, squeeze in. Think about coming to the center, bringing those fingertips together, squeezing like you're hugging a beach ball. Pulling that core in as everything comes in and really pushing through that front heel. Four more right here. Four, three, two. Who's feeling their cardio? Hopefully you are. Take it here. Watch me. Hands up, tap it in, reach it up, tap it in. Watch that front leg. I'm keeping a slight bend, pushing into my heel. My arms are just going up in front, pulling towards the knee. As that knee comes in. If you want, add the knee up, drop it down. Yeah. So this is staying attack. Certainly if you want to, you can make it a little more of a lunge. Four more. Four. Totally fine to just be tapping. Two, two. Can you hold it here or can you hold it here? Right balance. Pulse, pulse. Squeeze it in. If you're pulsing here, that's totally fine. Think about that core. What for? 8, 7, 6, 5, 4, 3, 2 to center. Tap it out. Right now we gotta get all that on the other side. So that's what we're looking at. Some sequences that start off a little more cardio based, alternating. Then we isolate one side. We get that little burn for upper body, lower body and core. Here we go. To the side. One side. Open it up. One side, open it up. If you're just tapping, that's fine too. Tap and out. Down and breathe. Remember, be careful of that knee. You're turning on both knees. So Tapping is fine. Here we go. Four, three, two. One more. Hold it here. Turn it in. Down and squeeze. As you squeeze those arms in, I want you to really think about closing the core down. Squeeze. You're pulling the arms in, but also zipping up that core. That's something we talk about a lot in Pilates. Breathe. You don't have to go as deep as you want. 4, 3, 2, 1. Hold it here. Put it up. Tap it in, tap it back. Arms nice and tight. Through the shoulders, through the back in that front heel. Keeping a slight bend in that front leg. You can keep it here, or if you want me up right here. You can keep the tap or if you want, lunge it. Breathe. Four more. Here we go. Four, three, two. Can you hold it here? Pulse or hold it here? Squeeze. Core. Core. Either one is fine. 4, 8, 7, 6, 5, 4, 3, 2. Have it out right here. All right, Little taps. Grab a quick sip of water. Shake those legs and arms out. A couple more. Just like that. Couple circuits more. Different exercises, but similar to that. So shake those legs out. Just keep that tap. You can either go in front or here. Roll those shoulders. Get ready. I'm gonna preview our next move. Right. Okay. So that side lunge we did in our warm up, I want you to think nice and deep into it. Push out of it. So we're starting here, but watch me as we come through. We're going to bring those hands to the shoulders. Nice and tight. Again, zipping up the core. Sitting deep. And as I sit low, I'm pushing back so I get those back muscles and back of the arms as well. Here we go. Join me here. Drop it down. Bring it up so my palms stay to the front the whole time. You decide your speed. I want you to think about getting deep into that side lunge. Push the arms to the back, into the ceiling behind you, and then to the shoulders as you come up. Right? And breathe. And up. And Here we go. 4, 8. Up. 7, 6. Good. 5, 4, 3, 2. Good. I want you to take it to one side. Watch me. Down, tap it in. Down, tap it in. Lean into that side lunge. Watch my hands. To the ceiling, to the shoulders. Down. Tap it in. Lean. And up and breathe. Can you bring that knee up? Side lunge. Knee to the chest. Push and pull and breathe. Knee is optional. Tapping is fine, too. 4. And breathe. 3, 2, 1. More. Can you hold it here? Up and down and breathe strong in those arms. You can keep it low if you want to, or all the way up. Two more and Breathe. Hold it up right here. Take it out and in. Out and in. Watch my elbows. They're staying right by my side, so I really squeeze in the back. I'm rotating in that hip. If that feels like too much, take it here. Breathe. Four more right here. Four, three, two. Good. Alternate that side lunge. Just the arm, just the legs. Rather, shake it out, Right? Shake those arms and breathe. Good. Let's keep it over here. Right here. Take it down, bring it up. Take it down, bring it up. Lean and up. Remember, pushing those arms behind your body, squeezing in the shoulder blades, then up to the shoulders. Can you take it to a knee? Right here? And knee and knee. Remember, you can be one, whatever speed you want. Don't worry about being the same speed as me. 4. You just be where you are today. I'm just glad you showed up. That's all that matters. Hold it here. Right here. Up and down, up and down. Knee off the ground or a little tap. Up to you. Four. Three, two. Hold it here. Rotate it out. Squeeze in. And I know it's a lot of balance, right? You can be here, too. Squeeze in the back, open the knee in the hip. Breathe. Never fails. If I mention balance, I get off balance. Four more right here. Four, three, two. Good. Tap it out right here. Right. Rotate through those hips. You did it. Yes. That one was a little shorter, right? Not as bad, little taps. We are going to take it into a little curtsy. Watch me here. Drop it down through the center. Drop it down through the center. Start just with your hands on your hips. Get a feel for that. So again, we're keeping in those hips, glutes, inner outer thighs. You can just do a little tap if that feels better. Or try to get low if you can. Down and up and breathe. Good. Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Good. Let's hold it here. Watch me here. Going to rotate those palms. Just start with the arms up and down. So imagine, you can even imagine you're holding little dumbbells just like this. Four more into that front leg. Three, two. Watch me here. I'm going to take it down. Push. And so really think triceps, back of the arms, pushing to the ceiling as you drop low in that leg. And breathe. Breathe. Yes. Four more. Four, three, two. Good. Pulse it here. Pulse, pulse. Four, three, two. Tap it in right here. Tap, tap, tap. Four, three, two. Tap it out right here. Yes. Woo. Right, Little burn Again, Little shorter than that first one. Let's cross it. Curtsy. And up. Curtsy and up. Breathe. Yeah, we feel that. One side, right? Don't worry, it's coming. Good. Last two. Hold it here. Just your arms this time. Keep those palms in. So before we were here. Let's turn them here. Cores in. Four more. Four. Elbows up to the ceiling. Good. Tap it in, drop it low. Bring it in. Drop it low, bring it in. Hands up. Don't forget about that core. Zip it up. And breathe. Breathe. One more. Four. Yes. Three, two, one. Little pulses up to the ceiling. Four, three, two. Little taps. Tap, tap. Four, three, two. Tap it out right here, right? Shake them out. Roll through those hips. Let's grab a quick sip, right that. We felt a lot of hiss from that side. Lunge to that curtsy. And then a lot of biceps and triceps, right? So we're working our way down. Breathe. So catch your breath. Back to the center. We're in the home stretch here of this Pilates, cardio and toning. So breathe. Right. I know. Ah, excellent work, team. Watch me here. I'm just gonna pull and up. Pull. So think of it as a little breathe. Pull those elbows up so it's through the back. Little lift of that back leg. Here we go. 4, 8. Super simple. 7, 6, 5, 4, 3, 2. Hold it up. Pulse with both if you can. You can keep that leg off the ground or tap it down in between. Whatever works for you for eight. 7, 6, 5, 4, 3, 2. Drop it down right here. And breathe. And back, same leg. Swing those arms. Super simple. 4, 3, 2, 1. Alternate it here. So we kind of switched it up on this one, right? We did the little isolations first, and then we alternate to shake it out. Here we go. 8, 7, 6, 5, 4, 3, 2. Good. Take it here. Squeeze. You can even take them a little bit wider. Watch me pull it. Squeeze and lift. Back glute in that leg. Here we go. 8, 7, 6, 5, 4, 3, 2. Hold it up. Pulses. You can tap it to the ground if you need to, in the shoulder blades or core, all the way up off the ground for eight. Seven, six, five, four, three, two. Swing it up. Up and breathe. It's not a lunge, just a swing. Four more right here. Four, three, two. Alternate the knees right here. Up and down and breathe. Yes. Four more. Four, three, two. Good. Tap it out right here. Little taps. We're in the home stretch. I got a little breather for that heart rate. Few little isolations, we're going to take it back up. Watch me here. One arm out, one arm up. Let's switch that. Here we go. So we're switching our ones. Ready? One side with that. Knee, knee. And up. And breathe. So I'm gonna try to keep that arm straight out and take it over. Looks like this. And breathe. You decide if you wanna take it to a little lunch. Up. Breathe. Arms are going to work really hard. One's moving, one is stationary. You can do it. Four, three, two. Good quick ones. Tap, tap, breathe. You can do it. I know. For 8, 7, 6, 5, 4, 3, 2. Shake them out right here. We're going to stay same side, side. So same arm out, cross it behind, take it to the side. Ready? Side, knee. Right here. I know that left arm is really feeling it. Side me. If you need to hold on to a chair or the wall, that's fine. You can drop it in that curtsy. Even though we got a lot before. I know. So tap is fine. Here we go. Eight, seven. This is our finisher. Six, five, side abs. Three, two, quick ones, here we go. Tap, tap. Side abs. Arm is still working. I know. 4, 8, 7, 6, 5, 4, 3, 2. That's how I feel about that, right? I know arms and shoulders just by holding, right? We feel that. Tap it out, all that on the other side. We'll make it go fast. We'll end on a high note. Ready? Here we go. Knee and down and breathe. I know that arm is feeling it from holding it out there so long. You decide if you want to drop it in that lunge. Here we go. 4, 8, 7. Close it in. 6, 5, 4, 3, 2. Quick ones, here we go. Tap, tap, breathe. You can do it. Keep it out for core. 8, 7, 7, 6, 5, 4, 3, 2. Tap it out, Cross it behind. Same thing with that side knee. Think hips, outer thighs as you go down. Side obliques. Here we go. Down and breathe. You can tap or curtsy. You decide how much your legs want to do in this last minute. Breathe. Here we go. 8 and 7, 6, 5, 4, 3, 2. Finish strong. Here we go. Quick ones. Still take it behind. Side abs. Not just here. Really lean into it. 7, 6, 5, 4, 3, 2. Breathe. Tap it out. Roll those shoulders right. I know heels. How do we feel, team? I know how I feel. Tired. Good. Little taps out. Reach through those arms, shoulders, arms and back. Biceps, triceps. A whole lot of core. A whole lot of legs and hips. Right? Legs, hips and booty. Be sure to check out all of my other Pilates videos. Oh, I'm sweating. You guys take it out nice and wide. Roll those shoulders here to here. And breathe. Yes, Good. Lean into it here Take that arm across, stretch that shoulder, lean into that hip. Don't forget, if you check in the description right below here, you can check out all of my ebooks and programs that go along with these YouTube videos and including my nutrition guide. Just if you're looking for a little bit more structure, lean into it here and bring it up and lean and breathe. One big deep breath in and out. You did it. Great job, team. Don't forget, forget to like and please subscribe to my channel that helps me out. Big deep breath in. One more time and out. You did it. That was your Pilates, cardio and toning workout. Great job everybody.