25 Minute Your Favorite Cardio Workout II METCON Day #17

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your favorite cardio workout. This is day 17 of your Metcon challenge. This is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. Today's workout is all body weight and it is all your favorites. Your favorite moves, your favorite formats, and your favorite. We're gonna get it done in 25 minutes. Are you ready? Let's do it. Let's start with just a little march. We'll do a quick warm up. One of the things that many of you mentioned when I recently asked you your favorite cardio was that you like to standing cardio. A lot of you like to get some core, some lower body, some upper body, but when it comes to those cardio specific days, you like standing. So we are keeping it all standing today. Get excited about that. A lot of the moves are moves that you specifically said that you you like to get. I'm going kind of with the majority here and the formats, we're going to be working in three, actually four different formats today. So get excited. Let's roll those hips. We're gonna start with a quick tabata round. Many of you said let's take it to a little side lunge that you loved Tabata cardio. So we're starting with a quick tabata round. Then we're gonna take it to a pyramid stack. Let's shift it here side to side. That's where we go up and down the pyramid. 30 seconds at a time. Adding on. Then our last round is a no repeat round and we are going to add a dumbbell. So let's take it a flat back down round through your back here and round it up. So a lot of you said you like incorporating some equipment into your cardio. So we have a tabata, we have a pyramid stack, and we add a little equipment with a no repeat. Hold it here. Standing cat. Cow. I think you are gonna like it. It's gonna go by quickly. We're gonna have a good time doing it. Round it up right through here. Let's tap and reach across. And we're gonna keep this warm up pretty short so we can get right in now with our tabata. Many of you said that you love kickboxing, so we're gonna be throwing some punches in with our kickboxing. With our Tabata rounds, we'll be alternating. But I know some of you do not like kickboxing, so I'll give You an option to just to keep it. Basic cardio. Have fun with it. It's a short round. Remember that. Let's bring those knees up right through here. And let's take it side to side. Little hamstring curl to the back. I think we're feeling warm, right? Keeping it all standing so we don't need to go to the mat in this warm up. All right, so here is how your tabata round is going to work. We're going to alternate punches and we'll get our different punches again. I'll give you an option with a skater. Speed skater was maybe the number one move that you said you loved in cardio workouts. Tap it out. So alternate that. We're going to start with just some jabs. We'll keep them forward. You have lots of options to take it slow, pick it up even like that, and then alternating with our skater. I'll give you some options to mix it up. 20 seconds. Here we go. Jab. Jab. So up to you. You can just reach if the reach is better for you. Or punch it. Punch it. You want to pick up that pace. Get those feet moving quick. Punch it. Yes. It's only 20 seconds. 3, 4, 2, 1. Alternating with some skaters, so use that 10 seconds to get that rest. Your skater can be a low impact, little tap behind, or really get into it. Here we go. 20 seconds. Tap. Remember, you're moving laterally. And just like our side lunges, I want you to shift into that hip so you can really get that push out of the side of your leg Again. Even if you're going low impact, you're going can still get some power. 3, 2, 1. Shake it out. All right, now we're gonna take it to some uppercuts. So you can take it slow through here. You can just do some reaches through here, or you can roll them. Here we go. 20 seconds. You do you. It's your workout. Maybe you want low impact, Maybe you want a little quicker. Maybe you want to add those quick feet to those punches. What feels good for you today? Where are you today? Maybe you need low, maybe you need high. Maybe you need a mix. Relax back to that skater. We're gonna keep it the same. So just side to side. Can you shift to that hip? Can you get a little lower? Let's try it here to here. Can also keep that back foot off the ground if you want. It's a good way to really push out of that side. Lift low impact too. Either one. Three, two, one. Shake it up. All right, halfway through. Two minutes down, two to go. Let's take it with some hooks. So up and around, up and around again. You can just reach. You'd rather. Here we go. Hook it. Remember, don't turn this workout off if you don't like kickboxing. Because you only got one more round of 20 seconds. You can. There is more coming your way. That is not boxing. 3, 2, 1. Relax, skater. Again this time. Let's do that rainbow skater. Remember, we do those big arms side to side. Really get the mobility out of it. Here we go. Right here. Yes. Huh? Side to side. Get a little lower if you want. A little more legs. Keep it a little higher if you don't. 3, 2, 1. Last round of this, Tabata. I told you it goes by fast. We're gonna cross it. So you can cross here or you can reach here. Whatever you got. Here we go. Punch, punch, turn. In the knees and the hips. My hair is really getting in my face today. Hi, Pony. Turn. Yes, you can. Three, two, one. Catch your breath. Last time, skater. You can go rainbow. You can go regular. You can go low, you can go high. We got 20 seconds, Tabata. Here we go. Give it all you got because you got a breather coming. Until we get into that pyramid stack, which I know you love. 5, 4, 3, 2, and 1. Quick sip of water. There we go. Catch your breath. Little tap out. Remember, we want to take that recovery period. I know a lot of you feel like you got to keep moving all the time. You can keep moving. But remember, as we recover, we get the energy to really go out on this next round, this next format. All right, 30 seconds. Pyramid stacks. Remember the pyramid stack. We're stacking up 30. 30 seconds of a move. 30 seconds rest. Then we have move two and one. 30 seconds rest. Then we have three, two, and one. 30 seconds rest. All right, Then we go all the way up to four. You can keep moving here while I'm talking you through it. We'll go move 4, move 3, move 2, move 1. 30 seconds rest. Then we start coming back down the pyramid. So then we go 4, 3, 2, 1. 4, 3, 2, 4. 3 and 4. It goes quickly. It's one of those that in the moment, it feels long, but it's done before you know it. We're going to start with just a shuffle, side to side. Join me. Here we go. So you can do side step, low impact, or you can take it here. So only 30 second intervals. You can do it. I'm going to give you options within this shuffle as we go. Again, low impact. You're here. A little higher here. Lots of. You said you'd like shuffles. I do, too. I like to really cover the space. Breathe. Three, two, one. And relax. 30 seconds to breathe. All right, that's exercise one. Now we go to exercise two. And then one. We're gonna take it to your basic squat. I'm gonna give you a lot of options as we go. You can sit low and bring it up if you need to. You can modify tapping out and not getting as low. But we got 30 seconds squat, then right into 30 seconds shuffle. We'll take it to quick feet if you want. Starting in 3, 2, 1. Squat it. Bring it up. So it is a cardio move. Yes, it is a lower body move. Again, if you want more cardio and you want to take less of a squat, take it there. I'm going to give you options as we go a lot. You said you like square squat jumps, so they're coming, but you don't have to take them. Get low. Whatever. Squat is where you want to be today. Go for it. I'm feeling my legs from those heavy squats yesterday. 3, 2, 1. Shake it out. All right. Oh, no. Shuffle. Oh, what am I thinking? Shuffle. So if you want to take it to quick feet with that shuffle. Already forgetting my format, good thing you guys are here to remind me. So once you finish that first exercise, you go back down the pyramid. We're going up, we're going down. And breathe. Five seconds. Four, three, two. Now we breathe. All right, now we go to exercise three. Then we'll go two, then we'll go one. Don't let me forget. Three is gonna be that Heisman, right? So we're gonna go heisman. 1, 2, 1, 2, 3, 2, 1. You can step it. Power. And then here. Then we take it to that squat, then we take it to that shuffle. You can do side step, or you can do quick feet. Heisman. Here we go. Three, two. I love the Heisman because when you really stick that landing, even if you're going low impact, it's like that skater. You really work the hips and the glutes. Also that lateral movement, super important for our agility, our mobility, right? We have five seconds, then we're going into that squat. If you want, you can even bring it up onto your toes. Three, two, one. Squat it down, bring it up or go here to here. I'm giving you a little power squat without the jump. Feel free to add the jump. I'm gonna add it on round three. Down, hand up, you do you again. If you need to be here, that's okay. Ten seconds going to our shuffle lateral movement. Three, two, one. Shuffle, double step. If you need a quick little breather or keep it low impact or shuffle step or quick. You can, even if you like boxing, add that cross punch you do you. You need a little extra punch. Let's get it done. Guess what? Then we're going to exercise four and our way back down. Yes. Three, two. All right, team, this is it. Exercise four. It's a tap, back lunge. You have a few options. You can go here, you can go tap, tap, lunge it down, or tap, tap, lunges down up to you. You can go straight up, switch lunges if you want. If you're feeling it, then Heisman, then squat, squat, jump if you want, then shuffle all the way down, all four. Here we go. Tap, tap, lunge or tap, tap, lunge and down. Up to you. You're really feeling it. Go here to here. Yes, you can. 10 seconds to go into that Heisman in 3, 2, 1. Here we go. Step, step, hit. If you need a second to catch your breath, make those first few seconds. Seconds. Low impact. You want to keep it going. Stick the landing, Give yourself a little breather. You can step it, too, keeping the feet low or drive that knee up. That's where Heisman comes from, right? Football player. Ready for that squat? Let's do it. Squat or power squat on your toes or jump it up to you. You want that jump, squat or power squat? Maybe you want to do every other one. That's a good way to keep it low and high. 15 seconds right here. Then we're shuffling for the last time. Breathe. Yes. Boom. Five, four, three, two. Here we go. Shuffle, punch or just shuffle, whatever version is good for you. This is your last time doing the shuffle, so make it your own little speed bag shuffle. Yes. Breathe. There we go. 3, 2, and 1. Here we go, team. You need a quick sip of water. Get it. We're going back down. Tap, tap, lunge, squat. No. Tap, tap, lunge. Heisman squat, then lunch. Heisman, then just your lunge. All right? So breathe. You got 10 seconds. We're going down. The pyramid feels a lot quicker going down, so hang with me. Tap, tap, lunge. In three, two, one. Here we go. Up or tap, tap, lunge. That works, too. Tap, tap, lunge. You're really feeling it. Just your switch lunge power. Get low, get high. Tap, tap, burn. You got it. Get ready for that Heisman in 3, 2, 1. I know you're Tired. So give yourself permission to do a few rounds, low impact, then pick it up. It's a different hit style, right? Because once we start stacking those 30 seconds, you don't get those breathers till the end, right? So it's more conditioning. And let's hit three, but still hit two. Squat it. Last time squat. So here to here, Toes or powered up. Last time squat. I'm gonna try to jump it. I'm even gonna go out and in. Join me here if you want. 15 seconds. Still trying to get low. Whatever works for you. Down. Yes. 3, 2, 1. And breathe. Ah. 30 seconds to breathe. Tap, tap, lunge, and hyphen. And tap, tap, tap, lunge. All by its own side. Let's finish it out. And then we got one more round of. No repeat. Adding some equipment. So get excited. Use this recovery time again. Remember, the recovery is part of the work. We need it. We earned it. You don't have to earn it, but you know what I mean. Here we go. Tap, pat, lunge. Three, two, oh. Thirty seconds. Trying to land soft, right? I can hear my feet landing. Keep it going. I promise I'm not trying to get out of it. Just stepped on that shoelace. Ten seconds. Heisman coming up. So close. Five, four, three, two, and one. Heisman. Last time, Heisman. What can you do to make it different? Because you got a 30 second breather coming. Can you get a little quicker? Can you drive those knees up even more? Yes, you can. I'm right here with you. Land soft even if you're going low impact. Drive that knee into your chest, core, glutes and core. Yes. Three, two, one. No more Heisman. Breathe. We got 1 32nd round left. Tap, tap, lunge, whatever that means for you. Full switch lunge, alternating low impact lunge. Tap, tap, jump lunge, or tap, tap, low impact lunge. Whatever you want. Need you. Do you. This is your last 30 seconds of this pyramid stack. Let's get it done. In 3, 2, 1. Here we go. Tap, tap. It's only 30. Can you take it here for a little leg burn? Breathe. Yes, you can. Wherever you are, are is exactly where you're supposed to be. You are here. You showed up today. That's all that matters. You showed up, you are successful, you're moving your body. Last one. Oh, man. Thank you all for the reminder that that pyramid stack gets me every time. Right? Catch your breath. We're gonna grab a weight. You can have that kettlebell close by if you think you might want to use it. We got a little bit of time to breathe and catch your breath. We went 20 seconds. Tabata. We went 32nd. Pyramid stack. We're going 42nd. No repeat. Using your equipment. This is it, team. I want you to hang with me and let's get it done. Have a medium to heavy dumbbell, whatever is good for you. Or a light. We're gonna start with a little side lunge twist. You don't have to get super low, but we're gonna twist. Bring it up. Twist. Bring it up. All right, you can shuffle it, you can step it, but join me here. Here we go. To the hip in, so you can keep it low impact. Remember, when we add these weights, we're adding in extra intensity. But if you want, you can add a little shuffle in between. But keep it close to your body. Only 40 seconds. And it's only one time. No repeat round. So stay with me. Turn towards that hip so you get that core working. You keep the weight close to the hip close, hip close. Ten seconds to go. Breathe. Yes, you can. Three, two, one. All right, team, give yourself a little break. Now we're gonna take it to a chop. We got 20 seconds each side. You can go hip to shoulder. Little pivot. You can extend those arms out. Whatever feels best for you. 20 on the right, 20 on the left. Here we go. Chop. Bring it up, bring it up. Core engage. Strong arms. We got a lot of legs on that last round, right? Let's work those arms. And breathe. Hand up, five seconds, this side. Then we switch it right here. Here we go. Switch your side. Switch and tap. Core engage. Remember, if that feels like too much, slow it down. Or bring it in close to your body. Or just take the weight out completely. There's nothing to say that you have to do these moves with weight. Five seconds. Three, two, one. And relax. All right, team, so we got some hamstring curls. You can either have one heavy one in between. That's what I'm gonna do. Or if you want to take two light ones, either way, keep it grounded. Here we go. So start with your hamstring curls. And bring it up. Bring it up right here. Close to your body. Biceps are gonna burn, and we love it, right? Flex that foot. Feels like too much. Drop it down. Not like that. And keep it moving. You can even add a little hop if that feels good for you and where you are today, right here. 5, 4, 3, 2, and 1. Catch your breath. All right, team. So you know it. You love it. We're gonna do an alternating snatch or alternating high pull. Watch me. You're gonna hinge it. Either pull it from the ground here or snatch it. If you've never done a snatch, just do a high pull or just do the motion. 40 seconds. Here we go. You got a high pull, drop it down. Control or snatch. We get a little bit of power. Again, if you're not familiar with the snatch, it's okay. You can just do a head pull or just go through the motions. Touch down, reach up. A snatch comes really close to your body. It's good prep work. If you're not comfortable with. My nose is ready. Getting over a cold, guys, but we're here. Feeling good. I had several days off, so I'm feeling it in a good way. Five, four, three, two, one. All right, team, one last move. You can do dumbbell. You can do kettlebell. We're gonna do a swing. My favorite power, My favorite cardio. My favorite pool body move. If you've never done a swing before, you're not feeling it. Just take it to that deadlift or that hinge. Maybe you're just working body weight. Just get that stretch. Otherwise, we're going to swing it. 30 seconds only take it here. Shoulders back. Then we're pulling it down in three. In two. Prep it. Here we go. Power up. Let it drop. Last move before the cool down. We got it done. This is the last of your. No, repeat. Drive up through those heels. Deadlift is fine too, but let's finish out cardio with our true favorite or my true favorite kettlebell Swing. Drop. Lock out at the top, keeping it low. Power with the back of their legs. 3, 2, 1. Swing. And relax. Pedal those feet, huh? Sweat, nose dripping, all of it. Who knows? Tap it out right here. Ah, you did it. Everybody grab a sip of water. How was that? I felt like that was really fun. I also felt like it was really challenging in a good way, and I also felt like it went by quickly. Let me know in the comments. Comments. Do you want to see more workouts like this where we mix up our formats? Usually it'll be cardio pyramid stack, or dumbbell tabata. But maybe. Maybe this is a new thing. Maybe we want different formats so we can mix it up. Let me know in the comments. Did you love it? Did you hate it? You can tell me that, too. Do you want to see more of it? Did it go by quickly? I love to hear from you. Also, don't forget to like this video. Leave me a comment. And of course, subscribe. Subscribe to the YouTube channel and also join us on the bodyfit by Amy app. Join us in the Athletic Club if that's right for you. And if you're looking for more personalized support on the fitness and nutrition side, check out the Athletic Club or our new Body Fit Elite program, where you can work directly with me. Let's take it back right here. Hinge it here and breathe. So little stretches right through here. If you can, grab that quad here. If you need to, just drop it here. Thumbs to the back. I'm feeling good, guys. I'm feeling way more energy than I had when I started, so thank you for that same thing. Other side. Be sure to get more stretching on your our own. We're kind of focusing on those big muscle groups that we were working again because we were all standing, but everything was working hard. Let's take it right through here. Stretch out your back. Stretch out those hips and hip flexors. I'm so proud of you for showing up today. I hope that was fun for you. Let me know. I would love to hear from you. Shake everything out. Let's get one big, deep breath in and out. You did it. That was your favorite cardio workout. Great job, everybody.