25 Minute Bodyweight EMOM Workout - Sculpt #5

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your body weight EMOM workout. This is day five of your sculpt challenge. In today's workout, we will use body weight exercises to work your entire body in an EMOM format. EMOM stands for every minute on the minute. We will have four minute rounds with three exercises. You'll get through a certain number of reps and you'll start again every minute on the minute. And this workout is all about going at your own pace and working to your level. And I will of course give you lots of options to do so. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Okay, so starting with a quick warm up, let's march it or jog it, whatever is good for you. And let's get some rolls through those shoulders. We are going to keep this warm up short today so we can keep this workout short. So of course, if you need more of a warm up or a cool down, please get it on your own. You can check out my extended warm up or extended cool down videos. Let's go one arm at a time. We are going to do body weight emom. So all body weight exercises every minute on the minute. So we have four quick circuits. Let's open out here, step it out, lean it in. Four quick circuits that have three moves. A lower body, an upper body and a core. All should also serve as cardio to get your heart rate up so that we will be moving quickly. Our first circuit is going to be all standing. Our second circuit, let's reach it down, reach it up. Second, third and fourth. You will be going up and down on the mat. Your first move up, your last two down. So that is adding a little element of time. Let's take it, tap it back. So it's adding an element of time to get down and up. So that is is very, very functional. Right. We do have to get up and down from the floor, up and out, out of bed. So that is part of your workout. So lunge it here if you can. One hand down, reach it up and step it back in. Sometimes with these amrap and emom, I try to keep it either all standing or all on the mat, but that's part of the format today. That's part of your functional movement. So there are only three moves. Everything has either eight reps or if it's two sides, you'll get four reps. Good. Bring it here. Let's inchworm it out. Or just hold it right here with a little hinge. If you can walk it out, walk it out, walk it back, reach it up. Each round is four minutes. Your goal is to get through those eight moves of each exercise and then whatever time you have left in that minute. One more right here, you get to rest. So the idea, if you can bring those knees in and across, the idea is that you work to your level, you work at your own pace. If you need to cut the reps in half for that to work for you, that's fine too. As you know, I want you to be where you are today and challenge yourself in a way that works for you. So every minute on the minute, so we are moving quickly, but we are not going to sacrifice form to do that right. We want to keep good form, full range of motion, quality over quantity. Let's bring those knees up. I'm going to talk you through your first set of moves and then we will jump in with those four minute rounds. In between every round, we will get a minute to breathe. I'll give you some cardio mobility. I'll talk you through your next circuit. Right? So shake everything out. You can take it either two, a modified jack or a full jack. Watch me here. You keep doing the jack. Watch me. Your first round, eight reps of each. We're gonna do just your basic squat. Getting low, bringing it up. You're going fast, but you're not doing this. You're making sure you're getting all the way down. Then we have punches. We're gonna start with our jabs. We'll mix it up every minute, but we're just 1, 2. This is our upper body. So nice and tight with those punches. Then we're gonna go knees. We're gonna go four on each side. We've got a side knee, across knee. That's one side knee across knee, four on the right, four on the left. Go ahead and breathe. We're starting our four minute rounds every minute on the minute. Here we go. Squat for eight, down and up, drop the hips. And as we go through each minute, I'm going to give you some ways to mix it up. So with those punches and or with adding a little bit of intensity. If you're with me, we're taking punches up also. If you don't want to count your reps, just switch when I switch and I'll count for you. That's okay too. You can always do that if you're with me. We're going side knee, cross knee, four all the way in. And across. It's standing core, but also cardio. Yes. Other side. Up, across. Not rushing it. Breathe. Yes. If you're with me, you got about eight seconds to breathe. See if we can get a little quicker. Breathe for a second. Your next minute starts now. Take it down if you want. Up on those toes, add a little bit of extra, but still drop those hips. Breathe low to high. Good. Let's take it. Uppercuts. Upper, upper. Nice and tight. Just forward. Yes. Four, if you're with me. Moving into side, knee. Cross, knee, up. Breathe. Can you pick up your pace and still get all the way to the side and all the way across? Dig it up. Breathe. So if you can pick up your pace with good form, you get more rest. Yes. You're with me. You got 10 seconds. If you need to use that whole minute, use that whole minute. If you need more of a breather, take it you do you minute. Number three, start. Now. If you want to add a little jump, you can, but that is optional. You can keep regular squat or you can keep up on the toes. Still good form. Still get low punches. Let's go hook. Yes. Keep it going. Taking it to our side knees. If you're staying with me. Side and cross. Breathe. Really lean into it and lean across. Switch sides. Yes. You got a little more than 10 seconds to breathe if you're with me. Last minute, team. What can you do to go a little quicker with good form? Get the most out of this round. Your last minute starts now. Squat or squat? Toes or squat? Jump. Yes. Let's go back to uppers or jabs. Keep it going. You got just over 30 seconds to get them in. Make them good. Breathe. Good. Side cross. Side cross. 15 seconds to go. Finish that round if you need to. Otherwise, tap it out. Feel how that heart rate is working. That's what it's gonna look like. Guys, we're gonna get it done fast for 3, 2, 1. You are done. Grab a quick sip of water. We're gonna keep it moving. You can take a real full minute rest if you need it. Otherwise, let's take it cross knees here to here. You can jump it if you want more cardio or just keep it here. Next round we've got side lunge. We're stepping through. Alternate. I want you to get low, drive those hips to the back. Get deep. Not here, it's here. Really get down there, right? Press out of the hip. Then we're taking it down. Another little element. It's our plank press. You can be on your knees, especially if you're prenatal, early post diastasis recti or toes down, down, up, up, down, down, up, up. Then we're taking it to our mountain climber. It's some cardio core modification. Is a bird dog. Again, pre post doctor. Otherwise, eight, seven, six, just like that. All right, let's go ahead and get it done. First minute starts now. Side lunge for eight. Breathe into that hip. Get down there. Yes. Good. Down to your plank press. Give yourself time to get down there safely and get set up. Quadruped, knees or toes? Down, down, up, up. You've got eight. And I want you to think right, left, right, left, left, right, left, right again. This is fine too. Or quadruped. Good mountain climber. Keep it down. Here you've got eight. Tap them. Bird dog or regular eight. Drive them in. Finish strong. Yes. Good. Oh. Only five seconds. Let's see if we can make it a little quicker this time. Good form. Side lunge. Here we go. Minute two starts now. You can add a little shuffle in between if you want to pick up your cardio. But again, I want you to get low into those hips, those side lunges. Yes. Take it down. Plank press. Good form core and tight. Here we go. Get set up. So, guys, really take your time to get set up. I don't want you to sacrifice that strong plank because you're trying to get into it quicker. Push through your arms, but use that core. Yes. Team mountain climbers. Stay here. 8 Tap it in works too. Just here. Good. Yes. We gave ourselves a 10 second rest this time. Right? Ha. Halfway there. Two minutes down. Minute number three, starting now. Here we go. Just your side lunge or shuffle through it, but still get low. Drive the hips. Back goes fast right. Take your time coming down. Get set up. Remember, your knees are fine. Core engaged. Here we go. Down, down, up, up. Left, right, left, right, right, left, right, left. Keep it going. Whoa. Yes. Good mountain climber. Take them across if you want. Eight. Oh, yes. Ten seconds to breathe. I get that little stretch in your quads. Bring it up. Our very last minute is starting. In 3, 2, 1. Side lunge. Yes, Good. Give yourself time. Get set up. Last time. Plank press. Ready? Here we go. Hips stay clear. Square to the mat. You're not twisting. Your core is getting slightly off balance as you push up and down, but you're staying in towards the mat. Last one, if you're with me, mountain climber. Take them across if you want. Tap them. Or bird dog. Yes. Ha. 10 seconds to breathe. Feel that stretch through the front of your legs. Three, two, one. You did it. Quick sip of water. Yes. Team, two circuits down, two to go. How fast was that? Let's keep it going. Side lunge, reach. You can make it. A little more cardio mobility, so you don't have to get as low, but keep going. Watch me. 4 and 4, because we're splitting up our sides. One deadlift, either staggered or foot off the ground. One line, so it looks like that. Or here to here. 4. And then we switch our sides, and then we take it down to a seated dip. So if you need to modify, I want you just to lift the hips if you're able, push those elbows back. Push everything up, everything up. Then we drop down onto our back. We get our bicycles, we take it slow. Eight, seven. Right. We're not here. I want you to still have good form, all right? One deadlift, one lunge. Four and four, eight dips. Here we go. So deadlift, lunge, breathe. Yes. And down. Take your time. Good form. Other side. If you're with me, it's gonna be a little quicker to get all these in, but you can do it. Yes. Good. Down into your dip. Get set up. Fingertips in. Here we go. Eight, seven. Can we get them in? I know. I knew this one was gonna be tight. Breathe. Good. Finish strong. 8, 7, 6, 5, 4. Ah. Your next minute. Bring it up. Here we go. Go back to those lunges. Here we go. Deadlift and lunge. Let's take our tricep dips and our bicycles to four. It's gonna be too much, right? Whoo. Good. Other side. Sometimes the timing works out perfectly. I do try to go through it ahead of time with the minute, and I knew it was going to be quick. Breathe. Yes. Tricep dips only 4. And breathe. Lower yourself back. Push up or just here with the bridge. Now bicycle slow. Four, three, two. Good. If you need to modify the bicycle, take it to a bridge. Back up. Top minute number three. Here we go. Deadlift, lunge. I know this third one's tricky. A lot of things to think about. Yes. Other side. Lots of balance. I know I don't do a ton of things that are rep based, but I know it adds another level of you having to count and feeling like you have to be at a specific pace. Down on your back. Four dips. Here we go. Down, up. And also feeling like you have to be at exactly the same pace as me or everybody else, and that's not true. Bicycle four or bridge. Good. Bring it up. Last one. Let's get it done. Here we go. That's why I love timed intervals where it's just an interval that you just got to keep doing the move until it's done. That's why I haven't done a ton of these AMRAP or emom until recently, because we gotta mix it up for you guys. Other side. See y'. All. That have been working out for a long time. We need some variety. But of course, if it's not your favorite format. I get it. One more four on those tricep dips. Take it down four bicycles, then this one is done. Here we go. Down and up. Big push. Elbows to the back. Then push it up. Yes. You got 10 seconds to go. Four, three, two. Yes. Good. You did it. Ah. One. Last one to go, guys. Let's get it done. All right. Cardio mobility, right? Let's take it. Little stretches to the front. Toy soldier kick. Good cardio mobility because we can stretch out that hamstring. Watch me. Transverse squat. So open out. Plie. Squat on the diagonal. Drop it down, reach it up. We've got eight. We'll add the jump if you want. Taking it down to a push up superman, but only for four. So knees or toes here. Superman all the way up. Lift for your back all the way up. Only four. Modification. You're here. And bird dog for four. Then we take it side plank four. Side plank four. Are we ready? Transverse squat. We got four minutes of this workout to go. Let's get it done. Here we go. Transverse and up. Get low to high. You're opening up on the diagonal. Then you are pushing forward, toes out. Two more if you're with me. Yes. 4. Push up to superman. Here we go. Take it down. Or bird dog squeeze in the back. That's the main thing we want, is that squeeze. Yes. Turn to your side. Find that good side plank form. On your knees or on your toes. Lift it up. Here we go. 4. 3. Knees are fine too. Too. Roll through. Other side. Get set up. Here we go. Four. Three, two. Yes. Two seconds to breathe. Bring it up. Transverse. Down and up. Can we pick it up with good form? Because this is our last circuit of the day. So you got this. Squeeze. Yes. Take it down all the way. Push up Superman. And up. Squeeze. Bird dog if you need to. Ah. Side plank. Get your form ready. Four and four. Four. Three. Two. Yes. Other side. Four. Three, two. Two minutes down. Five seconds to breathe. Two minutes to go. Are you with me? Here we go. Minute three starts now. If you want to add a little jump, you can, because we're almost there. 4, 3, 2. If you're with me, take it down. Breathe. Squeeze all the way through the back. Use those knees if you need to, to come up slowly. Lower down. Squeeze. Good. Set up on the side. Here we go. 4, 3, 2. Other side. 4, 3, 2. Good. 10 seconds. We're getting quicker. Last minute, team. What do you got? Let's make it our best one. Here we go. With or without that Jump. Step it or jump it. But finish with me because we are so close. Yes, take it down. Here we go. And yes. Last one. Side plank. Let's get it done. 4 and 4. We got 25 seconds to do it. Lift the hips up to the sky. Core pulled in. Other side. Take your time. Get set up. Yes, team. Ah. You got three, two, one. And relax. Ah, you did it. Stay right here. Knees out to the side. I hope that felt good. I hope you're feeling strong. Big stretch, over again. I know not everybody loves the emom because it moves so quickly and you have to count your reps. You have to think a little bit more, but it does move so quickly. Right? Thumbs to the back, where before you know it, you're into that next minute. So we're essentially getting four sets of everything in a quick amount of time, right? So it feels like it moves a little bit quicker. Bring it up. Let's get a little hip stretch right here. So you can can cross it here or you can take this to a seated position. If you need to be on a chair or a bench, couch, whatever. Bring it in. Little hip stretch. Hi. Let me know what you thought in the comments. Don't forget to like this video and don't forget to subscribe. That helps me be able to make completely free workouts here for you on YouTube. Turn on those notifications. That way you know when something is coming up for you. When we have live workouts, when new workouts get released, which is a few times a week. Come on, all fours. Round through your back. Roll through. Cat to cow. So again, this is a great way if you want to just get a quick cardio and strength. Roll back onto your feet. Pedal those feet. We got lower body, we got upper body, we got core, but all of it kept our heart rates up, Right? Hopefully you felt that the whole time. I know I did. Slowly roll it up. So when you don't feel like getting a lot of extra cardio, which I don't think you need to do because you can get it in your strength, this is a good way to do it. So check out all the other workouts here on the YouTube channel. And of course, if you're looking for more support and accountability, click the links in the descriptions. Check out my BodyFit Athletic Club where you get access to me and Vivian, our body fit dietitian, and encouragement and support from a wonderful group, body fitters around the world. And ha. Of course you can check out the other links. Find everything else on my website. Thank you so much for showing up today. If you showed up, you were successful. One big deep breath in and out. You did it. That was your body weight emom workout. Great job everybody.