25 Minute Mini Band Tone & Sculpt - SCULPT #27

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your minivan tone and sculpt workout. This is day 27 of your sculpt challenge. In today's workout, we're going to work the entire body for strengthening, sculpting and cardio using the mini loop band. However, if you don't have a band available to you, I will give you options to keep it body weight or to add in a dumbbell when necessary. Of course, I'm going to give you lots of different options to work to your levels. So listen to your body and be where you are today. Are you ready? Let's do it. Let's start just by moving our bodies. We're gonna get a quick little warm up. You can march and roll those shoulders. Let's get the blood flowing, get the muscles warm. We are gonna keep the warm up short because we are keeping this workout short. So of course, if you need more of a warm up, please get it on your own. You can check out the in the description below to get an extended warm up or extended cool down. I have some videos down there for you. Let's just do some rolls of the hips. A lot of hip action today, A lot of glutes. We'll be using the bands again. If you don't have bands, no big deal. Let's roll them in because I will give you options to keep it just body weight for a lot of the lower body or to add some dumbbells or any weight that you might have available to you. Either way, the name of the game is to just keep moving. We get our bodies working hard, feeling good, and of course, be where you are today and know that just by showing up today you are successful. Let's take it flat back down and round it up. Just working through the spine right through here. One more. Good. Join me right here if you can. We're gonna hinge it here, reach it up, start with just that. And then if you can, we're gonna inchworm it out. But watch me stay here. Take a big step to open up the hips. Reach it up, turn it around. So inchworm out, then step it up, turn it around. Let's get two more just like that. So we're getting the core fired up. We're warming up through the spine, through the arms, through the abs. And then of course, big hip opener right there. One more. All right, team, one more and then bring it up right through here. Let's tap and reach across here is what we've got. We're Going to be working in circuits of either lower body, upper body, core, some compound movements, taking it together. Let's take it over your head. We're going to be working in those three 30 second intervals. So I've done this in other workouts. It does feel like a long set, but every 30 seconds we mix it up. Some things will be only 15 seconds. That's nothing you can do 15 seconds. So stay with me on that. I'm going to talk you through it as we go. Again, if you have a. Don't have a band, don't worry about it. But if you do, I will tell you where to put that band and of course what we're going to be doing. So you gotta stay with me because things are gonna move quickly. 30 seconds, sometimes 15. Building as we go. So starting a little back to basics and then we add on. Go ahead and grab one of your thicker bands if you've got it. If you don't have a band, you can add a weight in the center. We're starting with a squat motion or you can keep this just body weight, but we're gonna start with that ban right mid calf. So we're starting with a little step out squat. So what I want you to think about is stepping wide to get the hips and glutes working and then sitting low. We're here to here for 30 seconds. Then we're gonna go tap outs to the right for 15, left for 15 and then little leg lift pulse for 15. So you gotta go quick with it, but stay with me. We're starting. 30 seconds. Step out squat. Shoulders back, core engaged. Three, two, one. Here we go. Get low, bring it up, get low, bring it up. Step out wide. Right through here. Think not just about pushing your feet out, but also opening up in the knees, getting that resistance with the band. It's really great for strengthening our joints, our tendons, everything around our muscles. Right. Just make sure you're still dropping the hips. It's not just a step, it's also a squat. Hold it down right here. We're tapping out 15 all on one side. Then we're gonna stay on this side and bring it up to a leg lift. So you're about halfway here. Tap it out. In, out, in. Yes. Bring it up right here. Same leg lift. 15. Flex that foot. 15. If you need to balance on a wall, you can, but really dig into that heel. Zip up in that core. We got five, four, three, two, one. Get low. Here we go. Out in 15 seconds. Yes, you can core. Is it burn right Yes, I know. We're feeling both legs. Stay with me. Three, two, bring it up. Little lifts. So it's a pulse. Not very high at all. I know. Especially if you have that thicker band. You just want that lift. You want that core engagement. You want to bend. Slight bend. Push into that stationary leg. Three, two, one. Shake it out. Yes, team. All right, that's what that looks like. Go ahead. Bring that band up above your knees. So this time we're sticking with lower body. Feel that heart rate getting up. Right now we're going to do a walking squat. I want you to still step wide. We go two squats to the right, two squats to the left. You should be able to get a little wider with it at your knees. Then we have our little tap outs. Then we're gonna do some squat jacks. Let's get it done. 30 seconds, walking squat. Here we go. Get low and up. You decide how low you're gonna get. Again, work to the level of your own mobility, your own flexibility, your strength. But I would love for you to drop those hips low, right again. It's not here. It's here. Step out wide, but also drop the hips. Weight in the heels. Yes. Five seconds. Stay with me. Then we're going to tap it out just like we did before. Here we go. 15 out. In. We're gonna stay low right here. I want you to pump those arms because we're just going to switch the other side. No leg lift here. Yes. Three, two, other side. Here we go. Push it out. 15. 15 seconds is nothing, right? Stay down there. Not just here, but push. 4, 3, 2. Can you stay with me? We got 15 seconds. Out and in. Breathe. Stay low with it. If that's not right for you. Out, out. In, in. Yes. Five seconds here. Your last 15. Join me right here. Little pulses. Can you drop those hips? Pulse those knees out? Get as low as you can as is good for you. We got 10 seconds. Core engage pulse on these. Yes. 4, 3, 2. Oh, burn. Right, Take that band off your lower body. Shake it out. You probably want some little hamstring curls and some little hips. Little stretch, right? A little mobility right here. Grab a quick sip of water. We're going to upper body, so you probably want a medium to a lighter band, right? Feel it. Cardio mobility. Bring them up for the hip, back for the quad. Up for the hip, back for the quad. All right, once you have some water, grab that lighter or medium band. We got some upper body. Here's what we got. Team, watch me. You're gonna Set up staggered if you want. You can be low in a lunge. Otherwise, we're here. We're going to start with a row. You're pulling it back. Then we're going to do a push. You're pushing it forward, but straight forward. Then we do a push and a pull. Push and pull. Then we do little pulses. Join me right here. Here we go. Row. I want you to be right here. So think of it as that bow and arrow. This one is stationary. This one is pulling back. Squeeze in the shoulder blade. So your shoulder, your chest, your arms are working. And then back and shoulders right here. We're not turning our bodies with it. Core is engaged. Hips and shoulders are square. 10 seconds. Right here, right? Yes. So then we're gonna mix it up. Watch me here. Hold it here. Push. And in. Push. I still want you to bring that elbow in and then push it forward. Right? So instead of pulling back, we're pushing forward, but you still should feel the shoulder, the biceps, the triceps. Everything is working right. Breathe. Yes, you can. Five seconds. Right here. Keep that elbow pulled back. Yes. Hold them both. Let's push. Let's just pulse. Right. Pulse with both. If that's not right for you. I know. Pulse, impulse, pulse and pulse. Or if you can keep them together, squeeze. I know it's hard to know which side is working more. Right. You're feeling that shoulder, you're feeling that back. 10 seconds to go. Either stagger your pulses or pulse them together. Relax. Here, here. Three, two, one. Shake it out. Now we're here. 30 seconds. I want you to tap it out with or without that band. If you want more cardio. Little taps here, but big opener because we're going to do the same thing. Other side. While you're doing that, watch me. Bow and arrow. Pull. Keep that elbow down. So not up here, here. Then we hold. Push. But your push comes from your rib cage. Then we pulse with both. Or we pulse one and then the other. Get set up. Ready? Here we go. Pull. 30 seconds. And again. Check in with your core. Everything is pulled in, zipped up. Check in with your legs here. If you want to drop a little lower, you can. That's going to put you off balance. It's going to keep those legs working so you don't have to check in with those shoulders. Are they up to your ears? Drop them down. You're not turning. Yes, you can. Lots of upper body here, but you can do it. Five seconds. Here. Hold it back. Right here. Bring it in. Push it out. Bring it in. Push it out. So it's almost like that same motion, but instead of pulling, you're pushing it forward instead of pulling it back. Push and pull. Breathe. 15 seconds here. Should feel that tightness all the way through. Don't forget about that core. Drop those shoulders. Even though they're working hard, this elbow's pulled in. We're gonna pulse with both in five seconds. Remember, you can pulse together, or you can go 1, 2, 1, 2. Here we go. Pulse, pulse. Push out and in. Or 1, 2, 1, 2. 1, 2, 1, 2. I know it's burning. Me too. Keep it going. Pulse, squeeze. Yes, you can. If you need a distraction, drop lower in that lunge. Make those legs work. They're coming up. Yes. 5, 4, 3, 2, 1. Shake them out. Right here. Yes, team. Water if you need it. You got 30 seconds to breathe. Keep them here. We're taking it to lower body, so we're gonna bring that band up above. Go ahead and join me here. You're gonna bring it up above our knees again. Here's what we got. We got a staggered lunge. Watch me here. And a hinge. So it's a close lunge, but we're also going to hinge. Push it up. So we're starting with that. Then we add a little leg lift. Then we're gonna go with some pulses. Then we're gonna cross over those pulses. All right? If you need a little balance, grab onto the wall. Otherwise, go ahead and grab that band right above the knees. If it rolls up, do not worry. That is part of of the process. But let's zip up that core. Get staggered. Remember, you want that back knee pretty close. Get low, push into the heel, reach down and up. Here we go. So it's a lunge. It's a hinge. What I want you to think about here is separating those knees out. Even though that back knee is close. Little gentle push out. Feel that? Right outer thighs, but also those inner thighs. So you're not letting that band pull you in this way. You're keeping that resistance to keep those hips and outer thighs, inner thighs, working, too, right? Feel it? Yes. Get as low as you can. You can do this with no weights, no band as well. Here we go. Little lift. Drop it down. Little lift. I like to drive my arms back to open up my chest, but you can also right here. We got 30 seconds here. Then we got little pulses up for 15. Little pulses crossing over. Keep it going. Lots of leg and booty. Yes, you can. You're doing it. Breathe. 5, 4, 3, 2. Pulse right here. So soft bend in this front knee. Core is engaged. Little lift. If you need that balance, grab it right here. You can flex the foot or point the toe. It doesn't matter. Get ready. We're gonna cross it over. Over and back. Over and back. Looks like this. Over. Squeeze through both. 3, 2, 1, and burn. Shake it out. Keep that band right where it is. We're gonna get it. Same thing. Other side. Bring those knees up. Little core, it's gonna roll. That's okay. So you can go hamstrings or knees up. Up to you. Same thing on that other side. So for review, we're gonna get low to high. This knee is close, but the knees are apart, so you have that resistance. Outer thighs, inner thighs, you're going to feel them both connect to that core. Then little lift, then some pulse. Get set up. Train tracks. Here we go. Lunge it down and touch here. So it's a lunge and a hinge. Lunge and hinge. Low to high. Yes, you can breathe. You don't have to go as fast as me. You can go even lower. You can go quicker as long as you get low and have good form. You can go even slower, I should say, but you also can go even lower. Down and up. Push you that front heel again. Keep that resistance distance. Pushing out inner and outer. Add that leg lift here. 30 seconds. You can reach up with it if you want, or reach back. Since I was reaching back before, I'm going to reach up, down, squeeze. Yes, you can. And you are. Yes, you can. Yes, you are. Yes, you will. Pretty soon it's, yes, you did. Here we go. Core pulled in nice and tight. Here we go. Little pulses. Soft bend. Lean into that front leg. Core is engaged. Grab that wall if you need to. Or a chair. Squeeze in that back glute. Everything is working for three, two. Cross it over. Here we go. Cross it over. Tap. Yes. Inside of that glute. Feel it. Four, three, two, one. Shake it out, team. Take it off. What do you got? Grab some water. Legs right? Oh, man. Quick sip. We're gonna take it right here. We're gonna take it back to a little pull. That's gonna get our back and shoulders again, but also some triceps. So here to here to get a quick little stretch. While you're doing that. Watch me. Lighter to medium band. If you're using a dumbbell, light dumbbells. All right, so we're here. We're gonna pull. Alternate with our knee. Then we're gonna. We're gonna Pulse for 15 left for 15. Pulse for 15. Let's get it done. Go ahead and grab that band. You can hold it here. Core engaged side to side. It's not just here. It's not just here. It's both. Little lean, little pull. Here we go. Squeeze. Think that you're pulling that elbow down to your hip, but you're pulling that knee up to your side. So we get obliques, but we also get arms and back. Here we go. Yes. Breathe. Pull it up. Boom. 10 seconds, alternating. Almost time to take it to the mat. Team, breathe. One side. Here we go. Let's. Let's not do pulses. Let's just do 30 seconds right here. Yeah. How about it? I know I said 15, but it's really hard to pulse and hold. Keep this one straight up. Pull this one in and down. Back and shoulders, triceps, core. This is good, right? No need to pulse and try to balance on one leg. Breathe. Burn. Feeling both sides and arms. Ready? Switch your sides. Pull on the mat next. So stay with me. Breathe. Here we go. Pull it in. I know. I feel like quitting too, but I'm gonna stay right here. My arms are burning, but let's make it work. 10 seconds to go. Pull down with the back. Think about your elbow pulling in and shoulder blades pulling in. That'll take the pressure off the arms. Three, two, one. Shake it up. Yes, team. All right, quick sip of water. Meet me down on the mat. I'm gonna adjust my airflow. I want you to give yourself a few of these, and then meet me right down on the mat. I'm gonna adjust my air, check my mic. Whoo. Let's do it. All right, so you're down on the mat with me. If you need a little stretch, take it right here. If you have two bands, put one above your knees. Keep one with your arms. If you only have one band, I want you to put it above your knees. Yes. We're getting some bridges, but we're going to add a little pullover too. So we're going over. That band is going to be right at your wrist, over for the mobility, and then press out for the stretch. Shoulders back, arms, core. Lift up in the bridge. Out and in. Let's get it done. We got 30, we got some pulses. Ready? Here we go. Pull over. Up and press out. Up and press out. If you're not feeling enough glutes, I want you to really pull those feet in. Sometimes we're a little too far out, which is okay, but you'll get a little more of that. Hip flexor stretch. And really try to let those arms go over your head. Right. I know it's hard to do. Breathe. Three, two. Hold it up. I want you to keep that tension in the arms, but pulse out with the legs. Squeeze. Yes, you can keep it burning. 5, 4, 3, 2. Pulse those elbows out. Not even elbows, but hands out. Right. Feel it in the shoulders. Keep that core pulled in. Keep the glutes lifted. Guess what? We're gonna pull them both down and up right here. Pull the elbows down. Up and out. Elbows down. So I want you to think the motion is like a close grip chest press so we get those triceps right. But keep lifting and squeezing out for glutes, hamstrings, outer thighs. Yes. Team, we are so close to being done. Breathe. Ah. 5, 4, 3, 2, 1. Relax. Bring that band right above your feet. You know, I love this one. We're gonna do a little push and pull. So push for the lower abs, pull for the lower and upper abs. We're gonna cross and cross. We got 30 seconds. We got 15 pulses. 15 pulses. Join me down here. If that's not right for you, I want you to take it to a bridge and then bring the knee in. Ready? Bicycle feet wide. Push and pull. Here we go. We got 30, 15, and 15. It's a quick one, then one more round. That will also go quick, slow and controlled. And again, think about pushing with the foot, but also pulling in with the knee. Feel how that wraps everything in. Tilt the pelvis towards you, hips towards the ribs, and hips towards each other, navel to spine. Tack that rib cage, ribcage down. Here we go. Little pulse. Pull the knee in. Pulse the other long foot out, and pulse that shoulder towards that knee. All that movement is coming from the center. 5, 4, 3, 2. Switch right here. Pulse again. Movement is coming from here, but think shoulder to kneel. Knee coming to chest. And push that other leg long. Feel the difference when you really think about all those things? Four, three, two. Boom. Move that band up right between your calves. We're right here. Take this here. We're coming into that high plank position. Here's all we got, team. We're gonna walk it out, walk it in, Then we're gonna do a jack and walk out. Jack and walk out. If you're modifying, I want you to stay on those knees and just push it out. You can do a little lift. Walk out. Walk in, arms and legs. 3, 2, 1. Let's go. Out, out. I think it's probably a little easier to go right and Left or right and right together? Left and left. But up to you again, modifying that core is on fire. Right. Stay lifted. You can also move from the knees. 10 seconds right here. I know. Breathe. 5, 4, 3, 2. Let's just hold those arms wide and jack out or walk out and in. Out and in. Just keep that resistance through the shoulders, through that core. Yes, you can. We are doing it. We have 15 seconds. Whatever it is for you, whether it's that jack, whether it's just lifting the knees, whether it's tapping it up, keep those shoulders right above the elbows and the wrist for five, four, three, two. Done. Yes, team. Take those bands off. Yes, you did right. Tone and sculpt burn knees out. I want you to lean over into that whatever is comfortable for you. If you need to sit on the edge of a chair, that works too. Let your head and neck relax into that. Reach those arms forward and really let your knees drop. Kind of sink side to side. Yes. Bring those arms forward. Sit, however, is comfortable for you. If you bring the feet crossed, you'll probably get a little extra hip stretch. Chin to your chest. Pick it up to the side. Right. And other side. Make sure you check out all the links in the. In the description below. Would love to have you join us in the Body Fit Athletic Club. Reach behind. That is where you get that extra support and accountability. That's where you get access to me and to our Body Fit dietitian. And you're surrounded by a group of body fitters from around the world if you can. I want you to cross one leg over. You can start low, then bring it up. Bring that foot in. If you again, if you want to sit on the edge of a chair or take it to a. To a pigeon stretch, if you know that one. That feels good too. But let's get a good hip stretch. So if you're looking to take it to the next level, join us in the Athletic club. Also, if you were looking to get some mini bands, mini loop bands, or any other resistance bands, check the link in the description below. Also check out my links for dumbbells, kettlebells and everything on my website, bodyfitbyamy.com and of course, don't forget to let me know in the comments below what you thought. Are your arms and legs burning? Is your core burning? Did you feel that? Was your heart rate up? Do you want to see more like this? Let me know. Go ahead. Bring it onto all fours. Roll through. Cat, Cow. And don't forget to subscribe. When you subscribe, that helps. Me be able to keep making these workouts for you. Roll back onto your feet. Come up halfway. A little petal. So hit that like button. Leave me a comment and of course subscribe slowly roll it up. Thank you so much for being here with me today. I hope you are feeling good. I know I am. Let's get one big deep breath in and out. You did it. That was your mini band tone and sculpt workout. Great job everybody. It.