26 Minute Quiet Cardio Power Workout I February Fire Day #2

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your quiet cardio power workout. This is day two of February Fire. Let's get it done with cardio, but all low impact. But don't worry, low impact does not mean low intensity. We're going to get your heart rate up without any jumping or running, but we will up that intensity as we go. Don't worry. I'll still give you lots of options to be where you are today. You don't need any equipment, just some space to move. Are you ready? Let's do it. All right, let's start just getting our bodies warm. You can march it or jog it. Just start moving those feet, roll those shoulders to the back, and then we will take them to the front. So we are gonna keep it low impact today, but again, that does not mean low intensity. One at a time, we're gonna keep it all standing and no, everything that we do, we're going to start with a base level. That is your standard low impact move. Then we are going to add some power. So when we add that power again, we'll keep it grounded. I'll give you options. We'll go a little quicker. We'll up the intensity in different ways. And of course, you always have the option to stay with the base level move. We will have 40 seconds of each move. You can grab water in between, but we're gonna take everything little hing right here all the way through so we can keep this workout short. Of course, we'll also keep the warm up short for that reason. Let's roll through those hips. Little squat. Roll through those hips. We can keep it up top since we're not going down to any core work today, although we will get that core working from this standing position. Let's take it one squat, one hinge. Sit low and then hinge. We call that sometime good morning. Sit low and then hinge. So this workout is going to move quickly. And again, you have 40 seconds of a base level. That should still get your heart rate up. And then 40 seconds, let's take it flat back down and round it up to open up those knees and those hips. 40 seconds of the power version. So it's building on that first move. Hold it here. Roll those should into the power move. But other than that, no repeat, right? You just have a base level and a power move. Let's tap it out. Reach across. All right, so we're gonna get it done and we're gonna keep it short. The goal is to keep Moving. Keep your heart rate up in that 22nd break. You can keep moving if you want. You can march it out, you can jog it out, you can keep doing the exercise that we just did, or you can take a real break. You can grab some water, remember, then you'll go right into the next move after that. All right, so keeping it simple today, keeping it low impact, but challenging yourself for you. You are here for you. I don't care if you're the same speed as me or anybody else. You're gonna work hard in a way that is good for you, challenging for you. But I want you to be where you are today. If you showed up today, you are successful. All right, let's go ahead and get to it. We're gonna start. Just step out and reach just like this. Join me here. 40 seconds. So a few options here. I want you to really push with those hands, right? So we're really getting the back working. If you can, you can pick up the pace on that little tap out, pull back if you want to keep it a little slower, a little lower here. Or you can add that little shuffle step without adding high impact. Right? Still not a jump. 10 seconds to go. Breathing through it. Should feel that heart rate getting up. 5, 4, 3, 2, 1. All right, so breathe for a second. Same idea, but we're adding two hands. We're gonna push out. Strong pull back. Strong push, pull. We're here. Here. I want you to pick up your pace if you can. You can still keep it here. You can pick up your feet here. Whatever is good for you. But strong with the arms, strong with the legs. Here we go. Push, push. I really want your upper body strong, right? If that's too much for you, you just keep that base level, right? Still quiet. So this workout, I titled these quiet because I know some of you are looking for quiet workouts. Maybe you live in an apartment building, Maybe people are sleeping in your house. Push, push. What can you do these last 10 seconds to up that intensity? Maybe it's in the arms, maybe it's in the legs. Whatever it is for you, keep it going. Three, two, one. Feel that, right? We can do it without the jumping. If you need water, grab it. We're gonna go to knee raise, alternating. Are we surprised at how much we feel that? I know. So we're taking it here. Nice and easy. If you need more of a breather, you take it slower. Here we go. 40 up and down. So we're starting alternating, and then we're going to have two versions of Our power. We'll have a right and a left again if you need a little less. If this is where you are today, take it here or slower. There's no reason that you have to be the same pace as me or anybody else. We're just gonna get it done, right? Breathe. You can take those arms a little bit higher or knees a little bit higher if that is good for you today. And breathe. Three, two, and one. All right, team, so catch your breath. Watch me here. We're gonna have 40 seconds of both side knee. So we're gonna drive it up. Drive it up as if you're running up so you don't have to lunge it unless you want to. If you want to add that progression, you can push into that front heel. Core's engage. Here we go. One side up. So what we're gonna do here, we're gonna get those arms working. We're gonna get that core working, right? Pull the core in, knee to your chest, and we're gonna get that front leg working. A little burn. So keep it going. You can be here or here. Either way, I want to see the power up to the ceiling. Push into the heel. Core is engaged. Arms are pumping to get that upper body too. You should feel that heart rate. 10 seconds this side. Breathe. 5, 4, 3, 2, 1. And done. Yes. All right, team, catch your breath. We're gonna turn and see the other side. Same thing here. Push into the heel core. Is it power up? Pump those arms. Let's get it done. We're zipped in three, two, one. Power up. Here we go. So I just want you to add power in a way that's good for you. For some of us, that might just be a tap. It might not even be a knee, but you're adding the power in the upper bodies. For some of us, that might be driving the knee up maybe a little slower. Whatever is good for you. This is your workout. You do you. You should be feeling that front leg, right? Breathe. Yes, I know. 10 seconds. Pump those arms high. Drive that knee up for 5, 4, 3, 2, 1. Water if you need it. Yes. Power. All right, team, so again, you can always keep it moving in these quick 20 second intervals, but we're gonna go straight through. All right, we're just taking it to a side step. Nice and easy. Move the arms if you want. If you want to go up and down, you can. Three, two, one. Here we go. Step. So it can be here if you need more of a breather, breather. Or here. Up, down, up, down. Yes. Amber, if you want a little more legs, you can get low. I'm sure those legs are feeling it after that power knee, but you got it. Breathe here to here or again out in front. Maybe going over your head is not right for you today. That's okay. 10 seconds here. So this is hit training, right? We're getting that base level, and then we got that power level, and then we get that Recovery with both. 3, 2, 1, and breathe. All right, team, you can keep it just right there or double step, shuffle. Or here, if you want to add a little shuffle step still qualifies as quiet, low impact because we're not jumping. Up to you. Three, two, one, double step. Hands can be up or down. Or here again, I'm taking the hands over the head, but it's up to you. Getting those hands over our heart, you can feel that gets our heart pumping harder. So if you need a little break, take them down low. And again. Lower impact is here. You can't. Here. Breathe. Shuffle step. Ten seconds. What can you do in these last five? Little lower. A little quicker. Hands a little higher. Three, two, one. Yes. All right, team, so here's what we got. We're gonna do a reach and a knee. Reach and knee. We're gonna go here, here, here. It's gonna feel a little slower at first, but join me here. Reach and knee. Sorry. Reach and knee. Opposite knee. That's why it wasn't making sense to me. Right and left, left and right. And then when we add our power, it's gonna be one side and up. Reach and knee. Now, I purposely put this as a reach, but if you are a kickboxing purse person, you can do a punch up to you. Punch and knee. Punch and knee or reach, knee, Reach me. Last one. Finish it out. And breathe. All right, I know that was a little bit for our brain, right? This time, let's keep it one side. So watch me here. Reach, knee, reach, knee. Here's what I want you to add. That intensity I want you to add if it's appropriate for you. More of a twist for core. Here we go. Reach, twist, knee. All one side. Reach, knee, reach, twist, knee. If you can really power it up. If you want to punch, if you like kickboxing, keep it here. If you don't take it here, Most people do. Some people don't reach power. Reach, twist, knee. Reach, twist, knee. So what I'm really getting is a lot of core. But if twisting is not right for you, prenatal early poster doctor, Then keep it just the reach. Here we Go. Five seconds, with or without the punch. Last one. Yes. Good. Same thing. Other side. Gotta drink more water. Right? So reach, twist, knee, twist, reach, twist, knee, or punch. Twist, knee. Up to you. I really want you to drive that knee up. Add that intensity as we go. Here we go. Reach, knee. So much better on the rhythm than that. Alternating, right? Breathe. Reach, twist, knee. Again. You want that punch? Take that punch. Yes, you can. And reach. Breathe. Yes. Reach, twist, knee, twist. Reach, twist, knee, twist. And it does not have to be fast. Again. Everybody's body is different. Everybody's journey is different. Last one. Good. How's that heart rate? Feeling it. Hope you are water if you need it. All right, team, so we're gonna get a little tap behind or a little low impact skater. All right, so we're gonna take rainbow arms. Rainbow arms. All right, then we're gonna take it to one side. Here we go. Low impact. It's a step. You decide. You can keep it nice and slow. You can get a little lower with it, you can get a little faster with it and still keep that skater. Again, we can have a high impact skater that we do in a lot of our workouts, which is that really skater bound. But we can keep it a tap bound and a little slide, right? That slide is still easy on those joints. If that's too much, you just keep it a second step. But if you can get that slide, you can still keep low impact, extra intensity. 3, 2, 1. And breathe. All right, team, we're gonna take it all on one side. Watch me here. So slide and slide. Reach and slide. Reach and slide. All on one side. It's a half skater and a slide. In 3, 2, 1. Here we go. 40 and breathe. Big rainbow and back rainbow and twist. Half rainbow, half skater. Even lower impact. It's just a step. Cross behind, twist, step press behind, twist and breathe. So part of the power in this workout, what makes it different, is that we have no prolonged rest. So you can up your intensity. Let's say you can't go high impact, but you're used to higher intensity. You can up your intensity by lowering your rest range. Right? Last one. And breathe. So we're usually at some point in our workouts, we have a longer rest, maybe 30 seconds, maybe 45, maybe a minute. We're taking all that out today. So we keep it moving. We're still getting rest. We're still getting up and down, but there are different ways to increase your intensity and your overload. One of the ways we're doing it today is like that Here we go. Rainbow slide. Rainbow cross slide. Low impact. Well, it's all low impact, right? But a little lower or big step, big slide, big step. If you want more legs, get low with it. Get low into that hip, right? And breathe. And breathe. Yes. The good news is this is a short workout you're gonna get done. You're gonna leave feeling good. Five seconds. And breathe. Three, two. Last one. Breath. What do we got next, team? Ah, basic hamstring curl. So we're gonna keep it here just like a robust class. Just like our warm up. Let's keep it low. Pull them up right here. 3, 2, 1. Hamstrings, right, this is where we kind of wish for a longer rest. Up to you. Low impact here. Flex that foot. Really think about bringing the glute, the heel towards the glute. Hands can be low because we're going to take them high on the power. But you can also take them out in front. Push, pull, push, pull. Just like that. Core is engaged. Keep it moving. You can go low, lower speed or higher. Up to you. Whatever you got. Stay with me. 5, 4, 3, 2, 1. Good work, team. All right, so adding some power. Power. Hamstring curl, pull down, pull down. You can again, without adding a jump. You can add that intensity. So it is up to you. Let's take those hands. High, pull, push. Hamstring ready? Here we go. Take off. Up. I'm crossing my hands. Over and under. Up front. Breathe, breathe. Yes, you can stay with me. We are close to the end of this workout. We're gonna get it done. And breathe. Last 10 seconds. What do you got? Can you go a little quicker? Can you get a little lower in those legs? Whatever it is for you, push yourself in a way that's good for you. You're here, you're succeeding. Let's get it done. Breathe. I know. All right, team, I love this one. We're gonna take it to a squat. If you want a squat, get low and close. Power up. We're already adding that power. We're gonna add it even more in the second one. Squat and reach. Here we go. Squat and reach and reach. Low impact. We're gonna keep it low. In fact, the whole time I keep saying that, but base level. If you don't want to squat, maybe squatting is not good for you today. Just bend the knees slightly here and out here and out. Big reach over with those arms as if you're doing a jack. Squat and Jack. Right? 10 seconds. Here we go. And breathe, and breathe. Up. 3, 2, 1. Yes. All right. So if you're feeling it, you can take it to that full jack. I know some of you are probably wanting more of the impact. That's totally fine. But if you can, we're just gonna get even lower. We're just doing the exact same move, but adding the power and adding a little movement. Two to the right, to the left. Take it back and up. Yes, you can. Base level. We're here and up. Here and up if you want. Travel with it. And power. Low to high and power. Yes. Let's get those legs working. Ha. And arms. Remember, intention equals intensity. So it's not just here, right? It's here. Here. 5, 4, 3, 2, 1. Yes. Water if you need it. All right, team. And old favorite, let's get some mobility. Side lunge, alternating. How's that heart rate? Right? All right, let's take it right here. Side lunge. Reach it through. Join me. Down and up. If you need a little break from the legs, just reach and up. Reach and up. If you want more of that mobility, get low. This is also a mobility workout. I know. You know, I like to sneak it in with the cardio. Breathe, get low. So try. We're tired. This is getting towards the end of the workout. We're trying not to go here, right? We really want to get low in the hips and take it here. So we open up the hips. They should be feeling nice and open from this workout. Let's get 5, 4, 3, 2, 1, and breathe. All right, team. One side into the other side. Lunge. Power knee. Watch me. Down, down, up again. If you want more of that core, core, you can add that twisting. If that is right for you. You shouldn't be twisting or it's too much on your back. Just keep it with the knee. 3, 2, 1. 40 seconds. Down and up. Low to high. Left legs just tap knee. Still get the little stretch. Power up with the knee. But if your legs are feeling it, maybe from a hard workout yesterday, take your time or just alternate. Up to you. Down. I can feel myself getting tired and wanting to go to here. I'm really going to open up my chest. Open and proud. Ten seconds. Breathe. Yes. Up. Three, two, one. Same thing. Other side. We are so close. Team, let's get it done. Zip up that core. Keep moving if you need to. Whatever is good for you. Or breathe for 10 more seconds. Side lunge. Power knee. Bring those hands up high. Cross it if you can. Here we go. Down low, high, low, high. And yes, you can, because this is the end of the workout. After this we have one more move. One more move, two ways we're gonna get it done. Down and up and breathe. Yes. Oh, keep it going. 10 seconds. Still get low and high, even if you're going a little slower. Three, two, one. All right, team, this is it. Last move. No bonus move. I promise on this one. Here we go. We're gonna do a little tap back. So it's here, it's here. It's up to you if you want to do a little hop step. Not a jump or a lunge, either one. Here we go. Tap it back. If your heart is pumping high. After that, take it here. Just get the stretch. If you want that little hop step, you can. Or another option is that lunge, right? If you're feeling like you need that hip flexor stretch, take it there. I am feeling a team. More so than I thought, Right? Quiet cardio, but it's hitting it's power. We're still getting it done. Without the jumps, without the runs, without that high, high impact. You got three, two, one. Yes. All right, low impact burpee. We're not taking it to the ground, but here's what we are doing. Reach up on your toes, touch it. Down, back and back. Reach up, down, back and back. If you can get low in the lunge. If you need to take it up in the tap, that works too. This is it, team. Here we go. Down, up, reach and reach. Sorry. Up, down, reach and reach. Up, down, and reach. Take it up first. Get low. Tap and tap. Up, tap and tap. So this is a great modification. If you're someone who doesn't love burpees, who doesn't love getting down on the ground, or if we put that burpee or pop up at the end of a workout, you're not feeling it. Take it here. Finish it out. Up, reach, reach up. Huh? Yes. You can breathe. Yes. Grab some water. You did it. Just a little easy. Taps out while you get some water. Yes, team. That is it, huh? Right? I know. I feel it too. So surprisingly tough, but in a good way. I want you to remember these moves. Let's say you need. Oh, this reminds me. I should do a five minute version of this or ten minute version, right? You need a quick version of something low impact. Maybe you're at your work, maybe you don't have the right shoes. This is a great workout to come to. You could do it. You don't have to get fully dressed. Just take those shoes off, get it done. Or again, if you need low impact for whatever reason, and we need it for different reasons. For some people that's where they are in their journey. For some people it's an injury. For some people it's age. For some people it's pregnancy or postpartum. So many reasons. For some people it's just where you are today. Like you didn't get a lot of great sleep last night. You're not feeling good. Whatever it is, this workout is here for you and these moves are here for you. There is no shame in going low impact and it's one of my life's missions as a trainer to show you that low impact does not mean low intensity. You can get low impact and high intensity. You can still be challenged with low impact. So I have this. There are other quiet cardio hit Quiet cardio tabata. So check those out. Let me know in the comments what you thought. I love hearing from you. If this wasn't challenging enough for you, feel free to add another workout. I have a whole playlist of 10 minute workouts or you might want something else. I have lots of other hit workouts but if you're looking for quiet cardio, check out my other ones as well as low impact cardio. And if you're looking for something all standing, I know that's something that we all want as well. Shake it out. Thank you so much for being here. Make sure you check out the links. If you links in the description, I would love for you to join us in the Body Fit Athletic Club. If you're looking for more support, more guidance, direct access to me to our Body Fit Dietitian Nutrition Plan. That's very practical. It's not a diet. Roll those shoulders. That is where you want to be. Also a great, supportive, amazing group of body fitters around the world. Also check out the links in the description below. If you're looking for any equipment or Body Fit apparel or anything else you can find on my website, make sure you're on my email list and make sure you follow me at Bodyfit by Amy so we don't miss a beat. One big deep breath in. Thank you so much for being here. You did it. That was quiet cardio power. Great job everybody.