25 Minute No Equipment Sculpt Workout - SCULPT #23

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no equipment sculpt workout. This is day 23 of your sculpt challenge. In today's workout, we will be using body weight exercises only to sculpt and strengthen your entire body. And you know, we will be getting cardio in as well. We will have short rounds where we will go down in time. Three different exercises for your lower body, upper body and core. And of course I will give you lots of options to work to your level. You don't need need any equipment for this workout. Just a little bit of space to move. Are you ready? Let's do it. Let's start just by moving our bodies. Get a quick little warm up. We're going to get the blood flow and get our muscles warm. Go ahead and march and roll those shoulders. Jog it out, shake it out, whatever you need to do to get ready to be here with me for this workout. We're going to keep this warm up pretty short so we can keep the workout short. If you need more of a warm up, please get it on your own. You can certainly hit pause, add a little more. You can even check out my extended warm up, extended cool down in the videos below. Let's come forward with it. We're just going to get a little mobility, a little movement, prep to get ready for this workout. Let's take it side to side. Just shift your weight, open up those hips. You can reach it down right through here. And then let's step into it. Big reach out, reach up, reach out. And up right through there. One more each side. Right through here. So we're going to tap it back and reach just like this. Big step. I'm going to turn to the side so you can see right through here. Four more just like this. You can get into more of a lunge if that feels good for you. And then I'm going to give you a few options. We're gonna hold it here. I want you to stretch over to the side. You can stay right there. Or if you can take that hand down, walk that knee out, reach it up, reach through and up. You can drop that knee if you need to. Again if you want to stay up top, that works too. Hand on the inside, drop that knee. Little hip opener right through here. And then step into it. Let's take it other side. Take it back again. Reach it over. Grab onto the wall or a chair. If you need a little extra balance, you can stay here. Or if you can drop it down, walk that Foot out, reach that arm up or go under and up again. If you want to drop that knee. Always an option. Right through here. Drop it down with the knee. And if you want, we're gonna take it back into that high plank position. If this is not right for you, you can drop to the knees or you can stay up top. We're going to press back into the down dog. Oh, feeling tight today. Just getting back from a little vacation with family, so I had some time off from working out. I know that I've still got that strength, but I'm gonna feel it a little bit more. One more breathe, and I want you to walk it back like you're inchworming it back all the way up. All right, here's what we got. So we have got quick circuits. Lower body, upper body and core. Then lower body, upper body and core. We have descending rounds in time. So you have a lower body round, you have a 40 second move, a 30 second and a 22nd 40 seconds of work, followed by 20 seconds of rest. 30 seconds of work followed by 15 seconds of rest. And then of course, we have that 22nd round followed by 10 seconds of rest. And in between those rounds, you can keep it moving, little cardio mobility, you can grab water. We'll have around 30 to 45 to 60 seconds, depending on how much time we need to talk through our next move. All right, so I'm gonna talk you through it the entire time. This workout is gonna move quick. Of course, we're starting off here with a little bit of cardio. You can keep it moving side to side right through here, but keep your eyes on me. I'm going to talk you through your first round. We got 40 seconds of just our regular squat. Whatever you need it to be, drop it down. Then we got 30 seconds of our plie squat, toes out again, whatever you need to be. How low or high is up to you. Then we're going to take it one to the other. So you can either jump it for 20 seconds or you can walk it out. Walk it in. Let's get it done. Starting in three, two. Regular squat for 40. Here we go. Drop it down and bring it up. So this is your back to basics round. Really take your time with it. Catch your breath, lift up through that core and pelvic floor. Sit back into the heels. You can go slower than me and faster than me. Whatever works for you, as long as you have good form. If you're going faster, I don't want to see this, right. I want you to really get down there. Try to get lower than those hips. Open up the knees. If you need to press up and through. Lower body, right. Should feel a little burn, little heart rate. Getting up for three, two, one. Right here. Shake them out. So you got 20 seconds to breathe. We're gonna go plie squat, so toes are out. If that's uncomfortable for you, you can keep a regular squat or you can step into it. Just a slight turnout is all we need. Zip up in that core. Really squeeze. Squeeze through those inner thighs and glutes, pelvic floor, and core. 30 seconds. This time, let's get it done. Here we go. Plie. Squeeze it up. I like to use my hands to help me connect with the breath. Zipped right. There we go. Take it down, bring it up. Squeeze up and through. Again, you're aiming to get low. If it's helpful, you can touch it down and bring it up, but what I don't want is this, right? Really dropping those hips and breathe. Three, two, one. Shake it out. All right, you got 15 seconds. Here we go, team. So two options. You can jump it regular squat to plie. That's gonna up that cardio and that burn, or walk it out. Walk it in. Here we go. In 3, 2, 1. Regular squat. It's a plie. It's only 20 seconds, so you do what's best for you. If that's here, stay low with it. I want you to get that burn either way. This is your sculpt round. 5, 4, 3, 2, 1. Burn. Shake it out. All right, quick sip of water if you need it. Keep those feet moving. This next round, upper body. You can do it standing or you can do it on the mat. I'm going to give you two options, so a little bit of extra time to talk through this one. So little cross behind. If you want to keep it moving, we're going I, Y, and T. We got those thumbs up the entire time. You can do it standing. Second round, we've got little pulses for 10. Pulses for 10, pulses for 10. Then we've got jacks with our I and our T. You can do low impact. If you want to join me on the mat, you're gonna do it from that prone position, from that superman position. When you get to that jack, you're gonna go, I. Pop it up, jack, take it down empty. Join me standing or down. 40 seconds. Here we go. I wide t. Back to center. I. Why T? So whether you're on the mat, the mat is going to feel a little bit more of that. Pull that Strength. We want that pull motion. If you're up here, you're still getting that, but we're also getting a lot of mobility with both T I y t. You're feeling the shoulders, you're feeling those back muscles from the ground. You can also lift the legs to get a little bit of glutes and low back. We got five seconds. Four, three, two, and breathe. All right, team, so now you can take it down. I'm gonna stay up with it. Down or up, we're gonna pulse. I want you to hinge forward a little bit. If you're standing or from the ground, you're gonna lift. Pulse for 10i. Post for 10. Y. Pulse for 10. T. Let's get it done for 30 seconds. Core engaged. Hinge or. Or low. Here we go. Pulse. Small little movements, but I want neutral spine either way. So head is right on top of the neck. Right. Not arching this way or this way to the Y. Squeeze pulses. Squeeze in. Those shoulder blades contract in the back even if you're standing. That's why I want you to hinge a little bit. If you're on the ground, you're going to feel this either way. Here we go. Y O T squeeze. Which is want you to pulse it back right here. Right? Pulse it back. 3, 2, 1. Shake it out. Right. We felt that. All right, let's add a little cardio to it. So if you're standing, you're going jack right through here. If you're down on the ground, you're gonna lift the eye, pop up and jack. Lift the Y. Pop up and jack. Either way, let's get it done. Here we go. Lift and jack. Either way, you got your lift with a jack. You can do low impact as well, but make sure you're not cheating that lift. This round is all about the upper body, so we're not worried about the cardio. Just a little addition. Last one and jack. Right. Sneaking in a little pop up, a little push up. How's that heart rate? Are you feeling it? Good. So you can keep moving through that little taps through that upper body. We're gonna get into our next round. Here's what we got, team. Our next round is right side, left side. They're short rounds. 20 seconds. 15 seconds and 10 standing core is what we got. We got 20 seconds. We're going cross knee. 15 side knee. 10 here to here. Join me here. One side. Here we go. 20, cross knee. I want you to think about the core. Arms are out wide if you can, because that way we open up the Chest. We get that back still working right? You're still feeling that little pull. Cross it here. 5, 4. We don't have to rush it. 3, 2, 1. Our last round. Our 10 second round is going to be that quick round. Now we're going side knee. Hands behind if you can. Side, really pull it in. It's not this. Really take it here. In 3, 2, 1. Here we go. Same knee. 15. This is gonna be so quick, right? Yes. Breathe. Pull it in. You're also going to feel this leg. And again. Arms are open. Keep that back working. 3, 2, 1. Shake it out. All right, we got one quick round. 10 seconds. It's so fast. Cross inside. How many can you get in? 10? I want that good core ready. Here we go. Cross inside. Still get the core working, but you can up your pace on this to really get some extra cardio. Three, two, one. Boom. Shake it out. Get ready for that other side. Standing core. It's gonna go quick. I really want you to isolate on that first round. Here we go. First two rounds. Rather cross it. It's only 20. Pull it in. Turn your body if that's right for you. Breathe here. Yes. Boom. Take it up. Cross for core. Elbows wide to keep that back working and relax. Feel that heart rate. Feel that leg working by pushing into it. Side knee. We got 15. Zip up the core. Let's get it done. Here we go. 15. And here. Pull it in. Obliques right. Strong core. Don't worry, we got more core coming on the mat. It's happening. 5, 4, 3, 2, 1. Get ready, team. We're getting it done. We got 10 seconds. Quick across and side across inside. A little bit of extra speed, lots of core. 3, 2, 1. Here we go. Cross inside. It's only 10, so what do you got? And breathe. Yes. Boom. Ah. Relax. I think I gave you 12 seconds, right? All right, shake it out. We are back two. That lower body. All right, you got 20 seconds. No, you got a little longer. 30 seconds to breathe. So tap them here. Whatever. You got two rounds again, but the longer rounds. So, 40, 30, 20. We're gonna lunge it. You can do a reverse lunge, you can do a stationary lunge or split squat. You can do a forward lunge. Your pick. Then we're going to take it to a hinge. You can do a hinge like a kickstand. You can do a one legged hinge. It's up to you. Then we put them together. One lunge, one hinge. Or lunge and hinge like that. All right? 40, 30, and 20. Both sides. 3, 2, 1. Here we go. Lunge. I'm gonna go reverse, but it's up to you. I know some of you recently, either way, you just want that front leg to be the same. Some of you have told me that you feel a little bit more when you go forward. Forward. So that's an option. You can take it into it, push out, Right. Sometimes that's a little harder on the knees, so you do what's best for you. Any of those options will do. We're at about the halfway point. If you want to mix it up, drop it down, bring it up. So essentially, this whole workout is back to basics. We just put them together for a little sculpt. 10 seconds, and breathe. 5, 4, 3, 2, 1. Shake it out. All right, now you got your hinge for 30. So again, you can take it a kickstand, push it up, or one leg, push it up. But we're trying to get the hinge drive up through that heel. Core is engaged. Shoulders back, core zipped. Not rounding in that back. We got 30 seconds. In three, two, one. Take it down. And up. Slight bend in both knees. Toes and hips are square. Again, if it's at your kickstand, you're here. And up here. And up. Take it down and breathe here. Good. Core engage. 10 seconds. 3, 2, and 1. Shake it out. Right here. Ah, little burn, right? Doesn't feel like it at first, but then you really feel it. All right, we got 20 seconds, team. Let's put them together. Lunge and hinge. Here we go. Lunge and hinge. Or here. Oh, balance and hinge. Whatever you got. Down and here. Yes. Five seconds. What can you get in? Three, two, one. Shake it out. Not terrible, right? You can do a little kick right through here. A few seconds to breathe. We're going back to that 40. Other side. Lunge for 40, hinge for 30. Put them together for 20. Let's get it done. Zip up that core. Everything pulled in. 40 forward or reverse or stationary. Here we go. Down and up. Drop it low. And up again. I'm doing a reverse lunge. You can also just keep it stationary or forward into it. Just make sure that you're doing. You're pushing out of that front leg. Sometimes people put too much pressure in that back knee, which is why I kind of favor the reverse. Right. Remember, train track, so you're nice and wide, about hip width apart. Doesn't have to actually be train tracks, but hip width apart, not in alignment. Ten seconds, right here. Get low, drive up, through that heel connect with the core. Three, two, one. Shake it out. Good. Same thing, other side. All right, team, so we got it here. You can do your kickstand hinge, or you can go one leg if you need to. You can put your hand on a bench if you chair, couch, whatever you got. But we got 30 seconds. Get ready for it in three, two, hinge. Here we go. Take it down and bring it up. Take it down and up. Or one leg. Remember those hips stay square, toes are bent and down and up here to hear core engage. Yes, you can. Ha. 10 to go. Breathe. 3, 2, 1. Shake it out. Little stretch. All right, team, this is it. I want precision. I know some of it feels slow or maybe it feels fast, but I don't want you to rush it. Let's take it down. Let's hinge it or kickstand stand in. 3, 2. 20 seconds. Here we go. Lunge and hinge. You don't even have to move that foot on the kickstand if you don't want. You can just hinge from here. Burn, right? And here and down. Last one. Yes. Shake it out. Little stretch. Stretch. All right, team, a little cardio mobility right here. Kick them. Stretch it out. If you need water, take it. We are taking it down. I'm gonna adjust my airflow. Watch me. You can keep that card in mobility. We're going down into a push up motion. Knees or toes? I'm gonna stay on my knees because of my shoulder, but we got 40 seconds of a push up shoulder tap. We're going to keep it go with that. Then we're going to tricep push up. We're going to put our hands in. So watch me while you're doing that cardio, we're going to do a little triangle. You're just pushing up halfway. If you have the strength to come up to the knees, you can, but you can also just make it right through here. Then we're going to put them together. We're going to walk it out. We're going to walk it in. It's going to look a little different. We'll take the shoulder tap out. We walk it out. Join me down here in that push up position. Knees or toes. You can also be quad. Quadruped. Here we go. 40 seconds. So this is your quadruped all fours. If you're in my pre or post healing a doctor crowd, I want you here. Or you can also take it on the wall. So regular push up, elbows back, push it in. So remember, they're about a 45. Not here, not here. Split the difference. Keep it going. Sweating. Here we go, team. Here and up. Nice and strong. Oh, we're doing our taps, aren't we? I'm sorry. Hopefully you're doing them strong. Push up. Tap, tap. Five seconds. Oh, I can tell I'm out of practice on these push ups. Last one. Tap, tap. Stretch it back. All right. 20 seconds to breathe. We got 30 again. Your hands are here. You're pushing up slowly. You can try it quadruped if you want. Just here to push. If you can be on your knees, you only have to lift. Lift that upper body. If you want to come all the way up to the knees or the toes, it's up to you. Hands together, right beneath your chin, your chest. Here we go. Up and down. So again, watch me. You just have to come up to the hips, but you can come all the way up to the knees if you have that strength. It's challenging, but you're going all the way down, all the way up. So you're really pushing up from the floor. I know that's a little bit different. Right then, if we were doing a tricep push up here, I want you to actually go all the way down. Rest those elbows down, then push them up. Right? 5, 4, 3, 2, 1. Stretch it back. Notice how you get that little back stretch. Feeling it. Right? All right, we're gonna walk it out. Push it up, walk it in, push it up. It's only 20 seconds. Knees or toes? Let's get it done. In three, four, two, one. Here we go. Take them out. Regular push up. Take them in all the way down. Push it up, take it out. Push. And yes. Arm burner. Ah, you got it. Last one. All the way down and up. Boom. Stretch. I know. Team. Oh, right. Breathe into that. Shake those out. Go ahead and join me. Right on your back. We are almost done. Let's go ahead and get it done. Dirty knees right here. All right, team, let's get some core. We got a lot of core on that as well. We're gonna go into a dead bug. So this should be generally safe for everybody. But you can also take it to a bridge. If you want to do this standing, just do little knee crosses. Dead bug. Then we got our V up. You can modify just by stretching the legs. Then we alternate bicycle and via. Bring those hands up. Here we go. 40 seconds. Dead bug. Dead bug is one of my favorite core moves because we can really get that deep core. You're not jamming that lower back into the ground, but you're making sure that those hips. That pelvis is tilted right through here, Right? Take it back and in. Take it back here to here. If you want to do this move standing, you can just take it and cross and cross. You can push on the inside of the knee. Right? Right through there. When we get to the V up, you can do a little stretch like this, and then alternate. 3, 2, 1. Hug those knees in. Yes. All right, team, we got 30 seconds of a V up. So it's up to you. If you can come all the way up, slowly down. That is really, really challenging. So you do what version is best for you. You can do alternating V up or together. 30 seconds is all we need. Remember, modification. You're just going one knee at a time. Here we go. So you're up for 30 and down. That is an advanced version of this move. So if you need to do one and back, that might be better for you. Again, if you just need to stretch, you're still getting core break through here. See? Challenging. I think I'll stick with the one. Deep core. Five seconds. Right through here. Let's see if I can get it together. Slowly down. 3, 2, 1. Hug those knees in. Here's what we got, team. We got bicycle for two, V up for two. Bicycle. Scissors. 20 seconds. Here we go. One and two. Let's just go scissors for two. Keep it here. You can be standing, too. Or don't lift the shoulders. Just do the knees. Cross, Cross burn. Burn. Last one. Breathe. Yes, team. All right, bring it up. We are gonna sneak in a bonus move. Moving. Guess what, team? It's gonna get everything that you want. It's gonna get lower body. It's gonna get upper body, it's gonna get core. Watch me. 60 seconds. We're gonna do a pulse of the ground. We're gonna pop it back. We're gonna go plank press for upper. Pop it in. Pulse. Pop it back. Plank press. So we get our lower, we get our upper, we get our core. Let's get it done. 60 seconds. Here we go. Pulse. Pop it back. Take it down and up. Pop it in. Pulse. Pop it back down and up. Pop it in. If you're modifying, you can just walk it back to the knees and walk it up. Or you can just do pulse, drive it up. That works too. If you're not going down to the ground, keep it with just that. Get that pulse. You can go toes out, toes in. Doesn't matter. Pop it back, pop it in. Pulse and back down and up. Yes, you can. We are so close let's get it done. Let's really get that burn on everything. Upper, lower, core. Boom, boom. Take it here. And up. Last one. Three, two, one. And breathe. Stretch it back. Child's pose. Yes, team. You did it. I want you to sit back into those hips, kind of press shoulder to shoulder. Quick little stretch. Because this is just a 25 minute warm up, warm up workout. Bring it up on all fours. Roll through. Cat, cow. At your own pace. Inhale. Next out. Please get some more stretching on your own because we're going to keep it short. Let's take one arm through a little stretch. Down. Head up to you. If you want, you can take those knees out a little bit more. Nice work, team. I know that was kind of what I like to call sneaky. Hard, right? Felt really isolated and you know, it was really quick intervals. Roll back onto your feet and then we add in a bonus move at the end or we get towards the end where we kind of intensify everything. Right? So round one, not so bad. Round two, we really get that burn with those push ups with those lunges. Reach behind if you can. Here, grab if you can. Burn with our bicycle. Dead bug. V ups. Burn with our bonus. Right. Let's get it all in. Take it to the front. Make sure that you check out all the links in the description below. We'd love to have you join us in the Body Fit Athletic Club if you are looking for extra support for more guidance on your personal journey, especially on the nutrition side. We have a full time dietitian working with us, so join us there. If you're looking for any equipment or Body fit apparel, you're also going to find it there. Let's get a little knee pull in. And of course don't forget to subscribe to this channel that helps me keep making these free workouts for you here on YouTube. So subscribe. Hit that like button. Leave me a comment, let me know how you felt about this workout. Get in, get out. Let's get one big deep breath in. And out. You did it. That was your no equipment sculpt workout. Great job everybody.