25 Minute AMRAP Cardio | Ignite Day #8

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Amrap cardio workout. This is day eight of your ignite challenge. In this workout, we are going to be working with body weight cardio moves in an AMRAP style. Amrap stands for as many rounds as possible. You will be working at your own pace to your own level. We will have four moves for four minutes and you get as many rounds as possible for you. Of course, I'm going to give you lots of options and we're going to have a great time doing it. Are you ready? Let's do it. Okay, so let's start with a little warm up. March it or jog it. Let's get some big shoulder rolls to the back and to the front. We're gonna keep this warm up short. The goal is just to get some dynamic movement prep to prepare our bodies for this cardio. As always, if you need more of a warm up or a cool down, get it on your own. You can now check out my extended warm up an ext, 5 or 6 minutes and extended cool down an extra 10 minutes. If you want to add those in. Let's open up nice and wide. So am wrap as many rounds as possible. Maybe you've heard of it, maybe you didn't know what it means. I know sometimes say that, but essentially the idea is we have a set time limit. For us, it's going to be four minutes that we are going to have four exercises for eight reps. Bring it up right here. And our goal is to get as many rounds as possible. So I haven't really done a lot of AMRAP on my channel because what I don't want is for you to get. Let's reach it down and up. If your goal is to go as fast as you can, sometimes we lose our form. So I want to remind you to make sure that you have good form throughout. So the goal is to get as many rounds as possible, but in a way that works for you at a pace that works for you and where you don't sacrifice your form. And okay, so each circuit will have four moves. We will go eight reps, I'll talk you through it, and you just keep going until our four minutes is up. If you need more of a rest, you take a quick breather. If you want to go straight through, you go straight through. That's the idea, is that you work to your level and you don't have to keep up with me or anybody else. You can go faster, you can Go slower again. As long as you have good form, that is all that matters. I'm going to give you some lower impact and some high impact versions of things. I want you to be where you are today and challenge yourself, but work to a level that works for you. And of course, remember that all that matters today is that you showed up. If you showed up today, you are successful. So after our four minutes, we'll have a minute to breathe, to catch your breath, to grab a sip of water. That is where I will talk you through our next four moves. You're welcome to keep jogging it out or keep with any of those cardio moves if you want in the process, right? So you can keep moving. But I definitely want you to take a second, grab some water and watch me as I talk you through our next few rounds. So this does require a little bit of your brain where you do have to be counting the eight reps. I do eight because it's a little more intuitive to, to fitness for all my years of teaching classes. But if you don't feel like counting today, if you showed up and you just want to get moving, then you just switch when I switch. If you lose count, you forget where you were. Who cares? You just keep moving and do the next move. We're going to put it up here on the screen so you know what your four moves are. But otherwise just keep moving. The goal is to move, all right? You keep the step touch to here, you can go here if you want. Watch me. For your first round, we have eight of each. Super basic knee raises. You can keep it low impact, you can jump it, you can even do high knees here. 8. Then we've got our squat. You can keep a regular body weight squat or you can take it to a squat jump if you want. Then we got our jabs. So this is 1, 2, 3. So every right and left is 18 jabs. Then we're taking it down to our mountain climbers. So you can tap it in or you can run it. If you want to stay standing, I want you to stay up standing. Mountain climber, are you ready? Eight of each four minutes starts now. Here we go. So as you can tell, we've got a little bit of a cardio based. And then we take it to a lower body, which is still cardio. Right? And again, if you want to make it more cardio, you can make it. And then we take it to an upper body, which is going to be some kickboxing jabs. But if you don't like kickboxing Just keep your arms moving. That's all that matters. And then we've got a core one. Mountain climber, take it down. Low impact or high. And again, you keep going. You can always take it standing. Every core move. I'm going to give you a standing option. Keep it going. Here we go. Yes. I'm gonna be the one that's gonna lose my count, right? Because I'm talking to you the whole time. But you got eight of each with good form. You can add more cardio if you want. Since it's cardio threes. Yes. You can go slower or faster with those jabs. And again, you can do standing mountain climber. Or you can take it on the mat to get that core. Keep it going. Where are you? Don't worry, you don't have to count your rounds. Just count your reps. Keep it going. You can go low impact or high. Yes. And again, if you need more of a breather, take a breather. Grab some water, right? Yes. Think about that core engagement on all of these. We are two minutes in, two minutes to go. Breathe if you need to, but keep it going. 8. It's easier for me to count down for you. It might be counting up. One, two, again. Especially something like the squat. I don't want you to be here, here because you're trying to get more rounds. I want you to keep going. Get low. Yes. And mountain climber, keep that core engaged. Knees up. Think about your core working on this cardio, too. Yes. We are down to that last minute. Can you get through everything? One more time. Breathe. Good. Jazz, jazz. Four, three, two. Good. Right, this is what it feels like. You got 30 seconds. Make it count. Can you get them all in? Then we're getting a breather. Three, four, five, six, seven. I'm gonna get that mountain climber in last. Ten. Three, four, five, six, seven. Everybody relax. Ha. Grab a sip of water. You got one minute to breathe. That's what it looks like, guys. It's a lot of repetition, but at least you're not doing anything for very long. Again, if you forget where you are, lose your count. Don't worry about it. Just move. All right, you tap it out. I would encourage you to get a real breather for these next 30 seconds. Watch me here. Regular hamstring curl. Hands here or hands here to get a little more of a pull down, alternating lunge. Tap if you can get low. Otherwise just tap. You can jump it if you want. We got our uppercuts for upper body, just like our jabs. And then we got our plank jacks. You're here or tap it out if you need a standing version. Or here to here. All right, as many rounds as possible. Four minutes, starting now. Here we go. 3, 4, 5, 6, 7, 8. Lunge it. Then you can jump it if you want. 5, 6, 7, 8. Offers 3, 4, 5, 6, 7, 8. And then your plank jack. On your elbows. 1, 2, 3, 4, 5, 6th, 7, 8. You guys do not have to rush your transitions up and down. I want you to take your time. Your heart rate is still going to stay up, right? You can jump that hamstring curl if you want. Up to you lunge it low, low, low. Four, three. See, I don't want to count because I don't want you guys to get off on yours, but if you're just sticking with me, you just switch when I switch. Yes. Plank jack, you can do it standing, too. Good. Keep it going. As you feel yourself getting tired, focus on your form. Don't focus on your speed. That might have been more than eight. Yes. Core engaged on those punches. And then really a lot of core engagement on those jacks. Here we go. Two minutes down, two to go. Breathe. If you need to remember, your AM wrap is whatever works for you. You need to take it slower or take more breaks. Totally fine. We're just gonna get through these four minutes. Keep it going, lunge it. Either way, even if you're just tapping, I still want you to get low. Push in the front, drive out of that heel. Yes. Uppers and that plank. Core engaged. Make sure you're staying lifted. Light on those toes, whatever it is we're doing. Last minute to go. Stay with me, huh? Finish it out strong. One minute. Probably gonna get through everything once, maybe twice. So make it good, huh? Yes. That's my. This is hard. Take it down. Plank Jack, eight, last 20. What do you got? Finish strong. Fifteen legs are tired. That's all I got. Everybody breathe. Two rounds down, two to go. Give yourself a second, guys. Again. Think about how that felt these last two rounds. If you need to take breaks in the four minutes, there is no reason you can't take breaks. Your goal is as many rounds as possible for you, right? So keep tapping it. Keep moving if you can. Or breathe. We gotta shuffle, guys. Shuffle. Quick feed is your cardio or double step. One, two. One side is one, then two side lunge. Sit deep, sit deep. That's two, three, four. You can shuffle into it. For our arms, think of doing a lateral raise or a reverse fly with a tap out. Then we're gonna alternate our side plank. Once we're there, I'll show you to stay up. Here we go, guys. Shuffle. One, two. Your shuffles might be shorter if you have less space. So you do what works for you. Seven, eight. Side lunge. Here we go. One, two. Feeling myself wanting to go a little slower now that we are in our third round. That's okay. I'm gonna be where I am today. Watch me. Lateral raise. 2, 3, 4, 5, 6, 7, 8. Watch me here. Side plank, you're rotating. Back to center. Rotating. If you're standing, side knee, side knee. Four, three, two, one. You keep going. So your side plank, you can't be down in a plank. You don't want to do that. Up and down, you just go alternate your side knees for eight. Otherwise you're getting your core in that last round, everything at the end has that fourth move on the ground for the core. But again, you do you. Where are we, guys? I don't know. I'm gonna jump back up in the top with my shuffles. You join in again. Wherever you are is wherever you are. Keep it going. I'd hope this to be a workout where I talked a little less. You guys could just concentrate, but who knows? Side lunge. It's hard for me not to talk through to make the time pass. But I have to count, too. For me, if you get off count, don't worry about it. Lateral raise. Tap. Little jump. Think about squeezing in the back. 4, 3, 2, 1. Side plank. 8, 7, 6, 5, 4, 3, 2, 1. Bring it up slowly. You guys, we got a minute and a half. 90 seconds to go. Make it good. Here we go. One, two. Low impact is a big double step. Side lunge. Eight. Sit deep into that hip. Big reach at the top, with or without the shuffle. One minute to go. Can you get them all in one more time? Let's try it. Don't sacrifice your form. Breathe. Finish strong in these last 30 seconds. Yes. It's crazy how some go quicker than others. You can get Aiden really quickly, or you can take a lot of time, like shuffles inside planks. 3, 2. 10 seconds. 8, 4, 3, 2, 1. Breathe. Yes. Team. Team. We are down to our last circuit. Catch your breath. I know it's a tough format, but you can do it. You are strong. Breathe. All right, guys, catch your breath. Keep moving for 30 seconds. Last four minutes. Let's finish strong. You can do it. We got our jacks. You can go low impact just like this. We got our skaters, but I want you to really think about Getting low for legs. So it's a leg workout, too. We got our kickbacks with our tap backs, so think triceps. With a little push, you can jump in. Then we got our Superman guys to push up all the way, all the way down. Lift all the way up. If you're standing, we're just gonna go out and in. Here we go. Last four minutes. Jacks for eight. Eight, seven, six, five, four, three, two. Skater eight, seven or whatever. Wherever you are, count at your own pace. Go at your own pace. Kickbacks push towards the ceiling so we really get the back. Arms. Yes. Take it down if you can. 1. This one's gonna be long, but you can do it too. Don't rush it. 3. 4. 5. Big squeeze. 6, 7 and 8. Back to the top. Here we go. Low impact is fine, too. Wherever you are, get low on the skater. Work those legs, work those hips. Kick back, push. Step it. Or little hop, jump, standing. Or all the way down. Make it good. Lower down. Slowly. Lift. Push it up. That's one. Two. Use your core to come up. It's upper body. Two. But I really want you to think you're lifting with your core, even if you have to. Come knees. Two more. Last one. Stretch. Almost two minutes down. Guys, we got two minutes to go, then this workout is done. No bonus move, nothing. Just stretching it out. Here we go. Be where you are today, but finish it out. All you got is two minutes. Get low on this. Be where you are today, but finish it out. All you got is two minutes. Get low on the skater. Jump it if you want, but don't sacrifice your form. Yes. Push it here. Back of the arms and legs. Take it down. Upper body and core. 8. 7. Yes. 6. Use your core to come up. If you need those knees, use them. But big stretch through the back, then up with the core and arms. Last two. One. Slowly bring it up. Last minute, team. Can we get them all in? Let's do it. Here we go. I know you're tired, but stay with me. You made it this far and you can do it. You are strong. You've done harder than this. Maybe not in a workout, but probably in life. Stay with me. Kick back. Your body can do amazing things. You are strong, you are capable. I obviously can't count, but that doesn't matter because my body can do this. Here we go. 8. 7. You can take it a little quicker, but still good form. Four more. Four. Three. Use that core. Two. Last one. Bring it up. Five seconds. Yes. Relax. Oh, man. You guys. Tap it out. Catch Your breath. Grab some water. So you see why that works, right? Why? Some people love it, some people hate it. I don't do a lot of it because it makes for some long rounds. I'm planning to do some more with some shorter circuits, but we thought we'd try this with cardio. But again, the key is to not get going too fast, to work at a good pace. That's good for you, but also good form. So it's often better if you can just tune me out and just go at your own pace. Sorry, I talked a lot through that. All right, team, open those arms out. Take it here. Press gently. Quick little stretch again. Make sure you get more of a cool down on your own. You get my extended cool down or have some mobility recovery or standing stretch as well. Hips back. And here. Breathe into that. And other side. You did it. Even if you took more breaks, even if you felt like you were slow, it doesn't matter. What matters is that you're here. That's the idea with amrap. Yes, as many rounds as possible, but as many rounds as possible for you. Nobody else. So don't worry about. That's why we're not counting rounds. We're not seeing if we can get 4 or 6 or 10. 10 would be a lot. Breathe. Roll those shoulders to the back, to the front. Thank you for showing up with me. Make sure that you like this video and that you hit that subscribe button again when you subscribe. That helps me be able to keep making completely free workouts for you here on YouTube. So subscribe. Hit that little bell. Turn on the notifications so you know what's coming up when new videos come out. Click the links in the description below. Find out information about my Body Fit Athletic Club and and my ebooks, programs and nutrition guide. Breathe. One big deep breath in and out. You did it. That was your AMRAP cardio workout. Great job, everybody.