25 Minute Cardio Complex Workout - ATHLETE #12

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your cardio complex workout. This is day 12 of your athlete challenge. However, this is a great standalone workout that you can do any time. We're gonna get cardio incorporating some equipment and of course I'm going to give you lots of different options. Are you ready? Let's do it. Let's get started with a quick warm up. You can go ahead and start marching. Roll those shoulders. We're going to keep it bigger to the back. Of course. If you need more of a warm up, please get it on your own each way. Today we are working in a complex format. Open it up nice and wide with those arms. Stretch through. So as I said in the intro, we are going to be using equipment but you don't have to. I know for a lot of you this cardio day is in between your strength training days. Maybe you want to just keep it body weight as more of an active recovery. That is totally fine with me. Let's shift our weight right through here. Reach that arm up, up and back. We're gonna have one complex, four minute rounds, three exercises with six reps. Don't worry, it's all gonna be on the screen for you. Let's go flat back down and round it up. It will all be listed on the screen so you will know what to do. If you don't feel like counting your reps, you just switch. When I switch, four minutes is gonna go by quickly. This is all at your own pace. So you take those reps and those sets and those circuits, however slow or fast. But if it's fast with good form, all of it with good form, right. That you need it to be. Let's just get a squat down, big reach up, squat down, reach up. So the name of the game is keep moving at your own pace with or without the equipment. If you are using the kettlebell and the dumbbell and the mini band, I would encourage you to go a little lighter. Let's do a little hinge right here. So dumbbell rounds. I'm going to be using a 10 kettlebell. I'll be using. What is that? My 13. These are in pounds right through here. Hold it right here. Pedal those feet. So we're going to be getting it done. You can do a little walk back if you want and walk it forward if you'd rather. You can just tap it back right through here. Then I'm going to show you our first complex. We'll get a minute in between our four complexes. Our Last one is body weight and will talk you through the next round. Go ahead and bring it up right here. You can tap and reach right through here while I talk you through it, all right? Tap and reach. One medium, two lighter. Dumbbell. Here's what we got. We got knee raises right through here. You decide if you want more arms and shoulders, you can take it up. Otherwise, knee raises right and left for one. So one, two, all the way to six. Then we got a side lunge and a curl. I'm gonna keep my dumbbell through here. You a little shuffle if you want. You can also hand off your dumbbell. Then we got a snatch or a high pull. Go ahead and grab that one. Rate. Wait. Let's get ready to start. You got four minutes. Starting now. Here we go. Knee and knee is one. Breathe. You decide how quick you want it and how much movement you want through the upper body. If at any point the weight starts to feel like too much for your head and neck, side, lunge and curl. I want you to drop the weight and just do body weight again. You have so many options in this complex. You can take it all. Body weight. I might even take around with just that to show you, right? Six is not very many. All right, with your snatch. Here we go. Switch at the bottom. You can drop it down in between if you want. By definition of complex, you usually don't set the weights down, but you can here. Remember, high pull works, too. And breathe. Here we go. Almost one minute down. Knees, pick up that pace if you want, or pick up that movement. Yes. Breathe. Side lunge. You can add that little shuffle if you want. You can also keep it stationary. We're still keeping it really controlled. Even more so because we're adding cardio with weights. We want to go a little slower and really focus on control. Did I do it? I think I did it. Here we go. Snatch it up or high. Pull is here. Breathe. Hand up. Yes, you can. If you don't want to count, just switch with me. I'm going to take this one. Body weight. Here we go. So six. Breathe. Yes. Then side lunge and curl. Yes. Nice thing is that we switch pretty often, right? I know that feels like a lot for your brain. Your snatch would just be up, reach, reach. Yes. Two minutes have passed. We got two to go. Take a longer break if you need it. Remember, it's your workout. Be where you are today. If you need to catch your breath for a couple seconds or even longer, go for it again. Complex, your own pace, whatever you need it to Be for where you are today, right? Am I losing count? Maybe. Here we go. If you want to hand it off here, you can go curl, then switch. Curl, then switch. If you're comfortable with that. Yes. Team. Snatch or high pull? Bring it up. I like to drop it down in between, but it's up to you if you just want to hand it off. Yes. Three minutes, one to go. What can you show me in this last minute? Here we go. Yes. Pick up that intensity in some way. Good form, good control, but show me what you got. Right here. Yes. Snatch or high pull? Right here. High pull. You can still get that power. And breathe. Yes. 15 seconds. Here we go, team. What do you got with those knees? Ha. Finish strong. Three, two, and one. Catch your breath. Set that weight to this side. Quick sip of water, team. You can shake it out. You can pick any of those that you want to do. Or just keep those little taps one round down, three to go. We our switching gears. Two, our kettlebell. Now, again, I'm gonna go medium. I'm gonna keep my medium close by in case I want to switch, because we are going to do some swings. You keep moving. So we're gonna do our clean. Toss it to yourself. Squat and press. You got six. Then we're alternating a lunge twist over the knee that's in the front halo over the knee that's in the front halo. Then we have a swing for six. Now, it's gonna feel light on the swing, but I want to encourage you to focus on your form, your core. Keep it moving. Have a heavier one close by if you need it. Are we ready? Grab that kettlebell. We got four minutes starting now. Up. Breathe. Remember, you got six. If you're not comfortable with the cling, just walk it up and press. But if you can toss it that little clean, you got six total. Breathe. Yes. Right through here. Get set up. Lunge and halo. Right. And breathe again. The reason this complex becomes more cardio is not because we're moving super fast or we're jumping a ton. It's because we're doing it without breaks, right? Yes. Get set up for that swing. Good form. Prep it. If you've never done a swing before, keep it with a deadlift swing and relax. Pedal it right here. I'm going to do all this body weight. Let's get it done. Right through here. And breathe. Little hop. And up. We're one minute down, three to go. You just go through the motions. Get a little extra with the arms and legs. And breathe. Here we go. Lunge. And halo around right, twist around. You can just tap it back if that's a better modification for you. With your lunge, you can get low and turn breathe to the swing. So get set up. Remember, just deadlift to modify if we're gonna swing at body weight. Let's take it here. Power at 3, 2, 1. You're still gonna get that core connection, that hinge motion. Swing and relax. Two minutes down. Let's get it done. If you need to go heavier to feel that heart rate a little more, go for it. Here we go. Up. Breathe. If you can keep it controlled. The reason I'm telling you to go lighter is sometimes when we're adding cardio to those weighted moves, which all are cardio, right? I don't want anybody to feel like they're pulling with their back. So I want you to start light, then go heavier if you need to breathe. And up. Here we go. Lunge and halo. Twist and around, right, and breathe. The nice thing is this is cardio, that you can keep low impact, right? You're gonna feel it. You don't have to add any of the jumping. There are some options where you can breathe and up. Get set up for your swing. Here we go. Hinge it. Power it up. Four, six. Breathe. Swing and relax. Three minutes down. One minute to go. Give yourself a second. Let's get set up. Last minute. Can we get them all in? Here we go. Breathe. Take it up. Power. I want to have one movement. Inform the next. So that cling gives you the power to squat, squat gives you the power to press. Last one. Breathe. Here we go. Lunge and halo may not have time for those swings, and that's okay. You got 20 seconds. You decide what are you gonna get in and Breathe. Boom. Yes. Your time is up. If you want to add some swings, add them in. I'm gonna take them right here for six, but cutting into your break. So up to you. Five, four, three, two, one. Swing and relax, team. Yes. Pedal those feet. Take your time. Get those weights carefully out of the way. Bend your knees to do it. Grab a sip of water. Keep your feet moving as you can. Look at this, team. I'm sweating so much. All right, we're going mini band again. If you don't have mini band, you can still get this done. If you do have too many bands, you can have one right below the knees and one with the upper body. If you only have one, you pick if you want to go upper or lower. I'm gonna put my heavy one here. We're gonna Step out and push out. Triceps, six total, and hips. Then we're going jacks. Low impact or high. Then we're going tap backs right through here for six. Join me. Four minutes, starting in three, two, one. Here we go. Out, out. Yes. Breathe. Take it up right here for your jacks. Six, five, four, three, two, one. Sorry. Tap backs. We're gonna pull right here. Six, five, four, three, two, one. If you just got body weight, join me here. Breathe. You can add a little hop step to it. Jax, right here. More low impact. Just looks like this. Tap backs. Yes. Nice. Team, one minute down. I know we're gonna feel this. We're gonna go by quick. Here we go. Little hop step. Little hop step. Push for tries. Step out for hips. Yes. Get ready for jacks breathe. Pull with those shoulders again. If you're starting to feel head and neck too much or hips too much, take the bands out. Just do body weight. Here we go. 6, 5, 4, 3, 2, 1. If you want a little variety, slide that lower band up above the knees. Let's take it right here. Let's side step out. Big step. Get low, get low. Breathe. Take it with your jacks. Squeeze. Yes. Roll them out right here. Two minutes down. Two to three. Nice, team. Listen, I know these bands get awkward if they're driving you crazy. Toss them to the side. I'll do a round like that so you can see where we are. Let's get it done. Right through here. Where are we? Side step. Yes. Regular jacks, high impact or low? Yeah. I'm feeling those arms. I don't know about you. Right? Yes. Team, we are at that last minute. Coming up on that last minute. So you. Do you be where you are today? Because body weight round is our last round. Right after this last minute. Here we go. Nice and strong. Breathe. Or you can step into it right here. Yes. Catch your breath in between. Here we go. Push back and pull. Push back with the glutes, with the legs. 30 seconds. I'm taking the upper body away. I'm feeling too much in my shoulders. I'm gonna keep it here. Right here. Yes. Boom. Yes, you can. Six, ten seconds. Team, are you with me? Yes, you are. Finish it out. Finish that time. Three, two, one. And relax. Yes. Team, take it off. All right, this is it. This is where we really get to go for it. Grab some water. Again. I'm sweating. Team, shake it out. All right, so maybe you're going light. You're not feeling it as much. Maybe you're going heavy. Maybe you're feeling it all over like me. This is it. No weights. I grab my towel. All right, give yourself some space. We got our skater. We're going one, one, two, two for six. I know, right? Then we're going long jump, shuffle back, or wide step, walk it back up to you. Then you can either pop it back and up like a burpee, or you can walk it back or just tap it back up to you. I'm gonna give you those options. We got last four minutes, starting now. Skater, you can hop it or low impact. Step three, four, five. Yes. Get it done. Here we go. Long jump, Jump it, shuffle back or wide step, walk it back. Wide step, walk it back. Breathe that six. All right, so you can pop it back like a burpee, or you can walk it back on your hands or on your feet. Here we go. Down walk and up. Or here up three or just here four. Up to you. Yes. One minute down, three to go. I know this one's going to be a little more of a heart rate burner, so take your time. Here we go. Yes. Pace yourself, but push yourself. I know that's hard to do. You got three minutes. Give yourself a second. Get ready. Here we go. An option would be if you want to take it low impact on this middle move and focus on the squat. Get low and then go high impact on the other. Or pick one and breathe. Pop it back right here. You don't have to jump at the top unless you want to. And you can walk it back, walk it in. You got two more. Two minutes down, two to go. Hang with me. I promise there's no bonus move. So let's get it done right here. Here we go. Yes. Here we go. Right here. Quick feet again. If you need more of a breather, if you need to stop completely, go ahead, take a breather. We got a minute and a half to go. You do what you need to do to finish this strong with me. And breathe. Yes. No shame in being here. Here and up or walking it back. Yes. Team, last minute. Can you get them all in? I think that you can. Here we go. Stay with me. You showed up here, you're gonna finish it, because I know that you can. Whatever you need to do. If you need to slow down those reps, you need to take it low impact. Whatever you need to do to finish this out. If you need to take a second to catch your breath, but finish it in these last 30 seconds with me right here. I don't care how slow or fast, as long as you have good form. Yes. 15 seconds. Can we get some skaters? Here we go. Sweat in my eyeballs. Yes. 5, 4, 3, 2, 1. Breathe. Grab some water, team. I know. Ha. I feel it too. Right? Kind of set you up for that last round to be the tough one, even though in our brains, right. It should be the easier one because we're not using any equipment. But what happens, right, we get there, let that heart rate come down and we can go quicker. We don't have to be as methodical. We can think of it as more pure cardio, still with good form. But we don't have to slow it down as much as we may with our mini bands, kettlebells and dumbbells, which I coach you to do. And then we really go for it. Four minutes of straight cardio. You did it. And you should be so proud of yourself. Keep stretching it out. We're gonna get some stretches, but I want that heart rate to come down. Of course we're going to keep the stretching short, so please get some on your own. Once you're right here. Round, through, cat, cow, standing cat, cow. Really try to round in the back, release in that spine and breathe. Then take those hands down if you can. I want you to just open up those hips. Right? Breathe. Take it here. Roll those shoulders. Be sure to check out all the links in the description below. We'd love to have you join us in the Athletic Club Body Fit Athletic Club if you need to take it to the next level. If you need extra sport support, especially that nutrition support or support for your personal journey where you are. If you want to talk to a registered dietitian, nutritionist or talk to me directly, the Athletic Club is the place to be. You get a very practical nutrition plan. We do live events, we do office hours. You get to connect with us and body fitters around the world. Join us right there, of course. Don't forget to like this video. Leave me a comment, let me know how you're feeling. Did you like this type of workout where we add some weights to cardio or do you prefer body weight cardio? There's no wrong answer. You showed up today. That's the only thing that matters is take it right over here. So leave me a comment. Hit that like button and don't forget to subscribe. You subscribe. When you subscribe, that helps me out so much. That helps me keep making these free workouts for you. Keep putting out my free monthly and weekly workout calendars. If you want to get those, reach behind. Make sure that you are on my email list. That's where you get the links early. Exclusive links early. And that is where you get lots of other information about our monthly challenges. We have a fun time here at Bodyfit by Amy. I don't want you to miss a beat, so hit that subscribe button. Make sure if you can't get that foot up tilted here, make sure that you are subscribed to the channel, to the email list, so you don't miss a beat. One more right here. Get some more stretching on your own. Don't forget to hydrate and join me back here next time. Thank you for being here today. One big deep breath in and out. You did it. That was your cardio complex workout. Great job, everybody.