25 Minute Standing Cardio Pyramid Stack Workout - SCULPT #20

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your standing cardio pyramid stack workout. This is day 20 of your sculpt challenge. Today's workout is all standing, all body weight, and we are going to get it done in just 25 minutes. We will get your heart pumping for cardio. We will get some strengthening and toning of those muscles. And of course, I will give you lots of different options to work to your level. You don't 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. You can do a little march. Get some rolls through those shoulders. We're gonna have a short warm up here because we are all standing. Because it's all body weight, because it's all cardio, we're gonna keep it short so we can get you in and out. Go ahead and do a big step back and ro the shoulders. So this is a pyramid stack workout. So the way it is going to work, bring them forward is we got 30 second intervals that we are going to stack on top of each other. Let's step it out wide right here. It is a fun format. It goes by quickly. It's one of those that in the moment feels kind of long. But then this workout will be over before you know it. So I think you're gonna like it. Some of you have probably done my pyramid stack before. I have strength and other cardio workouts. It's pret gonna be fun. Let's roll through it. Back, right through here. So we got 30 seconds of exercise one, then a 30 second rest, then hold it right here. We have 30 seconds exercise two, followed by exercise one for 30 seconds. 30 seconds rest. Then we have exercise three. Stacked on top of two, stacked on top of one. We go all the way up to four. Let's tap it back right here. And then we go back down the pyramid. Don't worry, I'm gonna talk you through it is gonna make sense. Roll those hips, and I'm going to give you both low and high impact options. Now, the way this workout is designed, we have four exercises for each stack. Let's take it right here, reach it over, and within that, we'll be alternating higher impact and lower impact. But of course, within that, I'm going to give you options. The reason we're doing that is so we get a true hip format since we're stacking it. All right, so go ahead and march it out. Your first 30 seconds is going to be a little shuffle and a squat. You can do double chest up, low impact or shuffle squat, jump, whatever works for you. 30 seconds. Here we go. Shuffle squat, shuffle squat. You can also do squat jump. And here a little higher impact. You can also keep it low impact squat. Depending on what you need for where you are today. Maybe your legs are sore. I know mine are from a workout yesterday. Shuffle squat and breathe. That's your first. First 30 seconds. That's exercise one. We'll be coming back to that as we stack it. So in this 30 second breather, that will be at the end of each stack, you can grab water, you can keep tapping it out. That's what I'm gonna do to keep it moving. But you do what is best for you. Exercise two, we're gonna take alternating power knees. So big rainbow knee. Rainbow knee, right through here. You can add a little power to it, but it's up to you. We'll start with that for. Then we got our shuffle squat. Here we go. Rainbow knee. Think about that core. And I want big arms, so we want mobility as well. Turn. It's a little pivot. Pivot up to you. If you want to add a little more, you can do it. We got five seconds and then we're going into that shuffle squat. Right into it. Here we go. 30 seconds. Shuffle squat. Shuffle squat or squat jump. Up to you or again, baby. Shuffle squat or side step squat, Whatever you need. My legs are already burning. Right? 5, 4, 3, 2 and 1. 30 seconds to breathe again. If you need water, grab it. You got this full 30 seconds. I want you to take it. Remember the recovery. The rest is part of the process. We're doing hit intervals, high intensity. We have a little higher, a little lower, and then our recovery. All right, Exercise three, we have got a side lunge, high knee. So watch me. Side lunge. You can either go knee, knee, or 1, 2, 3, 4. Up to you. You can run it or step it. Here we go, side lunge. 1, 2, 3, 4. Or here, double knee, knee, knee. So if you're jumping it, it's four. If you're stepping it, it's two, right? Whatever you need. One, two, three, four. Yes. Knee, knee. Three, two, one. We get our power knees right here, up. So that's what's challenging about this workout, is that we stack it right. We go right into the next move. Each interval gets a little longer, but don't worry, we go up the pyramid, then we gotta come back down the pyramid. So once we get to exercise four, which is Coming up, we go down the pyramid and we take 30 seconds off. We take that bottom. Exercise three, two, shuffle and squat. Here we go. Shuffle, squat, shuffle, squat. And the shuffle can be a big step, shuffle, or quick beat. And again if you want, add that squat jump. Five seconds. That breather is coming for. Three, two, one. Catch your breath. Shake it out. I know we're feeling we're at the top of that pyramid now. Exercise four, then we take it all the way down. Three, two, one. Then we start taking them away. So last move, we're gonna go two knees in the front, two hamstring curls in the back. Knee, knee, hamstring, hamstring. I want hands low, hands high. Low impact or high? Up to you. I'm gonna keep it low. Here we go. Knee, knee. Hamstring, hamstring. You can keep that heart rate up, I promise. With low impact, it's all about your intention, right? Being specific about the movements. Not just here, right? But power, power. I'm not jumping, but I'm really specific and intentional about my movements. If that's getting into your brain, don't worry. Line two, side lunge. Here we go. Side lunge. Or here, up. Up here? Yes. Maybe it's three. You do you be where you are today? Maybe where you are is four high knees. Maybe it's three, maybe it's two. Whatever you got. As long as you are moving here, huh? Yes. What's next? Right here. Alternating power. Knee. And breathe. And breathe. Pull them in. Big rainbow knee. Remember, you can pick up your pace or turn it knee. Turn it knee. A lot of what we're working in is mobility. Every. Here we go. Last time, shuffle squat. Because after this, we're taking it down, we're taking exercises away. Of course, we'll start with taking this one away because we've done it the most, right? Shuffle, squat, shuffle squat. With or without your jump shuffle. Finish it out strong. You know you got that breather coming. This is the last time you got this exercise. So now would be the time to step it up with that squat jump with that quick shuffle. Three, two, one, breathe. I'm gonna grab a quick sip. Here's what we got. Team. You know these exercises. Now we're taking it down. We'll start with the knees and hamstring curls. We'll go side lunge, knees. And then we'll take it to that power knee. Then we start taking it away from the bottom. It's gonna go fast. Catch your breath. Let's get it done. We got two knees, two hamstrings Side lunge. Let's get it done. Three, two, one. Here we go. Me, me. Hamstring, hamstring. If that feels like too much for your brain, just pick one, right? You can just do the knees or you can do the hamstrings. I'm specifically very intentionally putting in different movements within each one so we can get a lot in so it doesn't feel so repetitive, but also so we get that mobility, right? We get those knees working up, we get those knees working back. Yes. Three, two. Side lunge. Here we go. Side lunge power. You don't have to get super high with it, but think driving the knee to the chest with power. Even if you don't jump, even if it's low power. Yes. Speaking of power, we got that alternating power knee coming in five, four, three, two, one. Here we go. Last time, rainbow alternate. I know it looks like a move that's low impact, that's beginner. That's not doing much, but you feel it, right? We get that hip mobility, we get that arm and shoulder mobility, and we get cardio as we switch sides as we move it up. You got 10 seconds. What do you need to do to get the most out of it? Because that breather's coming. Three, two, one. Now we're down to two. We got our knees, hamstring curls, and we got our side lunge knees for the last time, high knees. Let's get it done. Then we got knees, hamstring curls, and then this stack is done. We will get a one minute break in between where we'll grab water. I'll talk you through your second stack and then that is it, team. All right, Here we go. Two knees, two hamstring curls. 30 seconds. Here we go. Up, up. Do you want to add some power? Because you know we got a break coming. You can go up, up to you wherever you need. If you need to take it even slower or lower impact, that's you. This is your workout. You do you, me, me. One more. Side lunge, high knees. Last time, side lunge. I think it is three. Well, it's really an extra. 1, 2, 3, 4. Low impact or high, drive it up, up, up. This is your last time. You got 10 seconds with this move. Give it all you got. Breathers coming. This stack is almost over. 3, 2, 1. 30 seconds to breathe. All right, last time, team. We got two knees, two hamstring curls. 30 seconds, then we get a one minute breather. All right, give it everything you got. Stay with me. We got 30 seconds. If you want to jump it, jump it. If you want to keep it low impact. After this, we got a longer breather. One more stack to go. Just like that. Let's get it done. Duties, two curls. Three, two, one. Whatever it is you're doing right now, bring that intention, bring that power. If you're low impact, if you're high, you can make sound effects. You know, I love it. All standing. No mat today. 5. No mountain climbers. No burpees, no planks. 3, 2, 1, and breathe. All right, tap it out, team. Quick sip of water, we got that stack. One more time. Did you feel how fast that went? Right now? In the moment, it might have felt long, but then it goes by super quickly. That's what we love. We take the rest out, we stack them on top of each other. Grab some water, give yourself a real rest. You can keep moving. This second stack is going to be similar in that we have some exercises that have two different moves, kind of like we did. Side lunge, high knees, shuffle, squat. Again, that's so it doesn't get so repetitive. And that's also so your brain has to work. You have to get that mobility, that switching to directions. Mobility through our hips, our shoulders, and, of course, our torso and core. All right, team, so your first 30 seconds that you're going to do a lot of, you're gonna go skater for two, jack for two. You can keep it low impact either way. Here we go. Skater one, two, center. Jack for two, skater. Low impact is here. Jack and jack or high skater. Skater. Get low, get high. Low, Low. Strong. And up again. Low impact works, too. Up and up. Five seconds and breathe. That's move number one. We're gonna come back to it a lot, remember, and we'll take it away. All right, Your exercise two is the. Is going to be a speed bag shuffle. So shuffling to the side. If you're not into kickboxing, don't worry about it. It's just one move. 3, 2, 1. 3, 2, 1. You can step it. If that's better for you, you're gonna punch across strong again. If you're not into boxing, just reach, shuffle and reach. All right, Speed bag cross punch. Three, two, one. Here we go. Oh, no. Keep it going. I promise I did not do that on purpose. But as I would want you to do, I'm gonna stop and tie it. Speed bag moving laterally. That's the other thing we're trying to get in this workout. Lateral movement, transverse movement, forward movement, all of it. Keep it going. 10 seconds. You can get low on that cross punch. Again, you can keep it. This is technically your low impact move, so you can be here. Here we go. Skater, skater, skater. Two jacks. 30 seconds, skater, skater. Now, you might find that you started with the full jumping jack, but as we go through this workout, maybe when we get up to four, you want to take it lower impact. That's totally fine. Again, your workout. You do you be where you are today. Like right where I am is catching my breath. 4, 3, 2, and 1. Shake it out. Hot in here today. All right, team, catch your breath. Water if you need it. 30 second breather. Here's what's next. We got what we call a plie crossover. So we're going down, cross, down, cross, or here, here, cross. You're crossing your feet and your arms. You're either crossing in front with a tap. Big arms or you're crossing with a dump. Up to you. Whatever you need. Plie, crossover. Here we go. 30 tap. Here's your low impact. Here, here. Or. Yes, get low. I know. Again, your legs might be tired from yesterday's workout. You don't have to get as low. You can tap it, tap it, whatever. You got five seconds. Then we're going into that speed back, shuffle, cross punch. Here we go. 3, 2, 1. Low impact is here. A little higher. Really think of that cross punch as your knockout punch. Right turn into it. Pivot, knees into and hips again. Mobility. Always working with that cardio. I know, I'm feeling it, too. Three, two, one, breathe. What do we got after this? You know what's coming. We got that skater and jack right here. Skater, skater. And just like the other moves, if that feels like too much to switch between the two, you can just keep the jacks. You can just keep it right here or you can just keep the skaters up to you. Whatever you need. 15 seconds. Jack, Jack. Up, up, Jack, Jack. Five, four, three, two, one. Yes. Team. We made it to exercise four. We got to get through these four. This is the longest stack. Breather. Then we go down to 3, 2, 1. This workout is done. All right, last move. It's called a push and a tap. We're going to tap out, we're going to tap back. So my hands go up for two. As I tap out for two, my hands go forward. It's a push as I tap back. That's too much for your brain. Just pick one. Here we go. Tap up and out. Four, forward and back. Keep it low impact to start so you get a good feel for what you're doing. If you want to try to switch motions again. If you just want to keep it here, you can just be here, here, here, here, or here. If you can switch in between. Up and out, forward and back. Up and out, forward and back. We got that plie crossover coming right now. Down, down. Yes. You can breathe here. Cross here. You can get again. You can still get a lot of power and intention as you get low. Big cross, big arms to open it up. It's nice and strong with intention. Ten seconds. Breathe, breathe. Yes. Speed bag shuffle. Here we go. 3, 2, 1, cross. 3, 2, 1. Or higher if you need a little less legs, stay high. If you want a little more, get low, turn into the cross. 3, 2, 1. Yes, you can. You know what's coming. We got that skater and jack. But it's your last time. Here we go right here. Skater, skater, Jack, jack. Here, here. This is your last time with this move, so make it good. If you want to get lower, get a little more legs, really step into it. Power it up with that jack. Five seconds to go. What do you got, team? Yes. Quick step. We still only got 30 seconds, but grab your water. We're taking it back down, Back down this pyramid. You can do it. Oh, man. Team. All right, we got our push and our tap. Right up and out. Then we got our plie, crossover, speed bag shuffle. Push and tap. Crossover, push and tap. You can do it. Remember, arms up, arms out, feet out. Feedback, whatever you got. Up, up, back. You can also go here. Maybe that feels better. Reach one and reach one. Up to you. Two hands is gonna keep that heart pumping a little more. Get that mobility in the shoulders. Tap, tap, up, up again. I'm not worried about coordination. I just want you working and moving. Here we go. Plie, cross, plie, cross. You do not have to jump if that is not right for you. You know, I always make it my mission to remind you. You can get high intensity without high impact. You can get high intensity without speed. It is about intention. It is about purpose. It's about showing up and moving your body. Let's get it. Three, two, speed, bag. Lots of time right here. Again, you can get low on that cross, especially keep it moving, cross. This is it, team. Remember, this is your last one. Then two, then one. Breathe. 10 seconds and breathe. 30 seconds to breathe. Two and then one. Then quick. Cool down on. That is it. All right, we got our push and our taps. Then we get our plie, crossover push and taps. That is it, team. Hang with me for this last round. Everything you've got all right, this is it. Push and tap for 30. Plie crossover for 30 in 3, 2, 1. Here we go. Yes. Can you pick up your pace even if that's just here? Totally fine. Even if you're just gonna stick with just one. Yes, you can. Whatever it is for you, however your body's moving, as long as you're safe, as long as you're moving, that's all I care about. Let's get ready for that plie. Here we go. Down big cross. Whether that is with the cross tap in front or with the jump, I want you to give it to me because this is it. Breathe. Yes, you can. Cross, cross. Yes. Team, keep it moving. We got three, two, and one. This is it. This is your last minute. 30 seconds to breathe. Push and tap. Here's what I want for this last round. I want you to pick one of those. If alternating still works for you. If you want, I'm just gonna go here for 30 seconds. Whatever you can give me for this last 30 seconds. Whatever is the highest intensity for you. Doesn't have to be high impact. But what can you give me for this last 30? No bonus move, nothing else. We're gonna be done. Quick stretch. Here we go. You pick. You can just keep it simple like I'm doing side to side. You can keep what we were doing if that's going to keep you high intensity. But I want you working your body. You tell me, what is it for you for these last 15? Is it slow? Is it fast? Is it jumping? Is it not jumping? You do you. But stay with me for five, four, three, two, one. You did it. There's our time. Ah. Catch your breath, team. We'll do a few quick stretches. Not much, so please get some stretching on your own. I want to get you out of here, but give yourself some little taps. Let that heart rate come down. Make sure you get some water after we're done with this workout. Yes, Team. How did that feel? Right, I told you it goes by fast. I told you it feels long in the moment, but then we're done quickly. Take it back right here. If you like this format, make sure you check out my other pyramid stacks. I have a couple other cardio, including a kickboxing. I have some strength. Dumbbell, kettlebell, trx, all in this format. It is a really fun way to do it because we mix it up, we get repetition, but it doesn't feel quite like circuits. Right. It's a little different. So make sure you check out those workouts. Let's take those knees wide stretch out through the shoulders. Check out all the links in the description below. Make sure you leave me a comment, let me know. Did you like this workout? Did you like this format? Do you want more standing? Do you want more pyramid? Roll those shoulders. And of course don't forget to subscribe. That helps me keep making these workouts for you. Also make sure you check out the links in the description below. Would love to have you join us in the Body Fit Athletic Club if you're if you need more support and accountability, if you need help with nutrition, that is what that is there for. Join us there. Make sure you check the other links to get on my newsletter list so you get your free weekly and monthly workout calendars as well as you never miss a beat at Bodyfit by Amy Stretch it behind thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your standing cardio pyramid stack workout. Great job everybody.