27 Minute Pilates Fusion Workout II Holiday HIIT Day #4

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Pilates fusion workout. This is day four of your holiday hit challenge. This is also a great standalone workout that you can do at any time. We're going to be working with Pilates and barre inspired moves and I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's get started with just a quick warm up. Go ahead and start moving your body. Roll through those shoulders. And we're going to keep the warm up pretty short because we're going to keep the workout pretty short and also because we are getting a lot of mobility and flexibility within this workout. Let's take those arms a little bit bigger. So right now our goal is just to get everything moving, get the blood flowing, muscles warm, everything ready to go. Big arm circle, open up the hip. You can even do a little hip circle if that works for you. Right through here. Of course, I'm going to give you lots of different options for this workout. It is going to be just a flow. So we're not using timed intervals. Let's just take it side to side and then if you can, we're going to step into that. Reach it up. So no intervals. You don't have to worry about the clock at all. I promise it's gonna go by quick. We are going to start from a standing position. We're going to work our way down to the mat. Again, you have some optional equipment that you can use if you want. You can grab a set of light dumbbells. I'll be using £3, so we really do want it to be pretty light right through here. And if you have a mini loop band, there will be some opportunities to add that in as well. But again, totally optional. Up to you. So you use what's best for you. If you're just going body weight, that works too big, flat back down and round it up. Take it through here and up. Let's get one more. Hold it right through here. Roll those shoulders side to side. So Pilates fusion, not your traditional Pilates. Pilates inspired exercises. We will be getting strength and getting that heart rate up for some low impact cardio. Nothing high impact today, but I think you will notice that that heart rate is up right. We will get strength, cardio, mobility and flexibility. I want you to always work to your level. I always say be where you are today. So that means where you are in your fitness journey and also where you are today. That's going to look different for everybody. So you work to your level. If you need a break, take a break. If you want to take it up a notch, take it up a notch. I'm going to give you options all the way through. So go ahead, roll those shoulders. If you need to grab a little sip of water for a little pre hydration, always like to remind you to get water even before you start working out. Let's go ahead and grab both our mini band and our dumbbells again. If you don't have them, it is not a big deal. I promise. You are still going to feel this. We're going to put the mini band, mini loop band right about mid, calf level. Just a little bit of extra work for those hips, those glutes. And we're going to hang on to those weights again. Body weight is totally fine. Weights to the side. Let's just start with just a double side step. One and then the other one and then the other. Just right through here. Then we're gonna add on as we go. You can keep this side step or you can make it a squat. So you can go down and here. Whatever you need. If you need more active recovery, maybe your muscles are sore from yesterday. I know mine are. You can keep just the step. If you want a little more of that strength, you can keep it here. Let's add some arms. We're gonna go down. Pull them in. That fan might drop. That's okay. I always like to remind you that the band does that for me too. Sometimes we need a tighter band. Sometimes it's just the nature of the band. You can move it a little higher or lower. When we have those slick pants, it tends to move a little bit. So watch my arms. We're going out. Pull those elbows in. Pull those shoulder blades in. Connect with the core out and squeeze out and squeeze. Just like that. Let's get it done for four. Pull it in three. Two more. Two. Last one. We're gonna get a little stretch and mobility out of this. So I want you to keep those feet wide. I want you to hinge it down. Feel that little stretch in your back. And then bring it all the way up. Feel that stretch to the top. Hinge it down. Bring it all the way up. So you're just bringing those weights right by your side. Hinge. Feel that stretch. Flat back all the way up. Take it down all the way up. Let's get two more. Hinge it. Low mobility, flexibility. Last one and bring it up. Let's take it right here. We're just Going to do a little lift to the side. Small ones right through here. Elbows up. If you are using body weight, you can even push those hands together to get a little extra. Flex that foot. Either way, hold it up. Little pulses. 8, 7, 6, 5, 4, 3, 2. Other side. Same thing. Little lift and down. Lift and down. Core engaged. Breathe. Remember, you can put those hands together if you want. Flex that foot. Get that hip. Two little pulses right here. Take it up. Squeeze. Yes. Keep it going. 4, 8, 7, 6. 5, 4, 3, 2. And relax. Roll those shoulders. Ah. Slide that band up and above. We're right here. We're gonna lengthen to the back. Bring it up with the curl. Lengthen, bring it up right here. See this a lot in Pilates or bar. Good. Push back to the ceiling. It's triceps right here, but also that back is working right through here. Hold it here. Up and up. So we're going up with those arms. Start with the arms, and if it feels good for you, squeeze. Little lift for 8, 7, 6, 5, 4, 3. Back to those singles. Take it back. Bring it up. Squeeze it back. Bring it up. Elbows up. Little hinge right through here. So you're pushing through those glutes. Core is wrapped and engaged. Right. Four. And breathe. Three, two. Good. Switch your sides. You're on that opposite one. Hold it back up to here. Feel those triceps in the shoulders. I know. Little lift. Add that leg. Lift right through here. Here you go. 4, 8, 7, 6, 5, 4, 3, 2. Relax. Roll those shoulders. Ah. Take those feet a little wider. You're gonna take it down. Stretch all the way up. Down. Feel the stretch. So use the weights if you have them, to really pull that stretch. Get you a little lower. It's okay. If you can only get here, you can also do a soft bend in the knees. All the way up. Take it down. All the way up. Two more. Last one. All the way up. Go ahead and set those weights down if you have them. And we're just gonna go big stretch through the arms as we step it out. Out and cross them here. Out and in. Out. Yes. Doesn't matter how wide you get or how low you get. Again, you do. You be where you are today. If that's here, just a little tap, or if that's more of that squat. 4, 8, 7. Yes. 6. Breathe. 5, 4, 3, 2, 1. Bring it in right here. Hinge that down. Bend in those knees. Feel that little back stretch. If you need to be here, that works too. Or here. Breathe. Bring those feet in. We're gonna do a little lift and down right here, squeezing that glute. So bend that back knee if you need to. You can be on the wall, too, or a chair. Right through here if you can get to the ground. Up and down, up and down. Yes, I know that burn. Switch your legs right here again. If you need to be up, grab onto the chair. Grab onto the wall. Point that toe. Squeeze in the glute. Yes. 4, 3, 2, 1. Relax. Slide that band off. Now we get a little break from it all. Mobility. Tap it out, tap it out, tap it out. Right through here. Little cardio mobility. Then we'll grab the weights, a few more. Strength. Then we're down on the mat for good. Yes. Up, four, eight, seven. You know these hardy mobilities. I bring them a lot in your other strength workouts as a little break in between to get that mobility. Right through here. Nice and wide. I want us to reach down kind of like that triangle pose or that windmill. Bring it up. Use the core. Switch your sides. Right here. Reach down. Open it up. One more each side. Reach down. Take it up. Last one big stretch. Bring it up. Reach the back. We're gonna grab those weights one more time. If you have them again. If you don't, it is no big deal. Let's take those toes out. Sit low. Right here. We're going down and up. Almost time to take it to the mat. Second half of this workout is on the floor. Squeeze. Up and in. Open up the hips. Breathe. Elbows in. Watch me push them out and rotate. Squeeze. Pull them in, push them out. Body weight is fine, too. I just want that flip, right, so we get that movement. Shoulder mobility. But we also get biceps, shoulders, triceps, back, everything working together. Keep it going. We've got eight, seven. Yes. Six. Feeling it. Five, four, three, two, one. Hold it here. Lift the heel in an arm. Take it up. Yes, you can breathe even lower. You can do it for 8, 7, 6, 5, 4, 3, 2. Relax. Little taps. Yes. Just enough of a burn that we keep that strength going. Right? Tap. Set those weights down, and watch me tap behind. Reach it back. Mobility, mobility. Thumbs to the back so we stretch out those shoulders, those biceps. Matt is coming, right? If you want to pick up your pace, you can. But I still want the stretch, Right? Here we go for 8 and 7, 6. Yes. 5, 4, 3, 2, 1. Grab a sip of water. Meet me down on your knees. We're actually going to start on your knees. A little bit of mobility, a little bit of strength. Keep everything close by. I'm Going to bring my airflow down just a bit. All right, Starting on those knees. If this is not comfortable for you, I just want you to take it to a seated position and just focus on the core and the upper body. You can also fold up your mat underneath, but I want you to curl those toes a little. Lean back. Little reach out. Squeeze. Reach and up. Think about zipping the core. Squeeze in the hamstrings and glutes. Now switch it. Take it out as you go. Back, squeeze. If that's not right for you, you just stay seated. Get the upper body and core. Breathe. Four, Three, two. Last one. Here we go. Right here. One dumbbell. If you got it. It's light, I know, but you can do it. We're gonna take one leg out. We're gonna do a little raise right here. Here. Take it up. Reach it up. Big stretch. Straight up. Stretch through that hip flexor and then up. Remember, you can do this body weight, too. Reach. So you're getting good mobility, but it's also strength. And you should feel that heart rate a bit. We got four. Reach it up. Yes. Three. Feel that stretch. Two. One more. And reach. Hold it up. Right here. Take that nice big stretch. You can drop the knee or have it up, whatever is good for you. But open up that hip. Create that space. Four. Three, two. I want you to stretch it back into that child's pose. Right through here. There we go. Right, Lean back into it because we're gonna get that same thing. Other side, but give your knees, your back, your shoulders. A little bit of a break. Bring it up. Other side. Right through here. So remember, we're gonna do a front raise all the way up. Then set it down. You can stay on the dumbbell, or you can drop that hand down. And then big reach up. I really want you to lengthen through the back. Back. So you stretch through that heel, and then you drop it back down and get into that hip flexor. Here we go. Right here. Take it up. Take it up. Big stretch. You decide what level of that is good for you. Do you feel that little shaking when you transition? That's that core working hard, right? Breathe and reach. Take it up and reach. 4. Balance. That's gonna happen, too. 3, 2. One more. We're gonna hold this one up and up. Hold it here. Press that heel down. 3. 3, 2, 1. Down on your side. High. Take those knees out in front. Little stretch through here. A little mobility again. We're working in that mobility and that flexibility. I want you to come to a seated position. With your dumbbells and have that band close by. So we're taking that roll up that we do. It's a very classic, traditional Pilates move. Here's what I want. If the core work is not right for where you are, I want you just to reach either with it without those weights and take them up. Just get the stretch through the back and through here, if you can. You're gonna do that stretch. Reach slowly down or halfway. Big stretch. Reach up and up. I want you to try it. Body weight first. If you feel like adding the dumbbells, add them again. If you. If you need to stay seated. Nice and tall. Stay right through here. We're gonna reach. Come up. Straighten in the spine. Reach up slowly down. Here's a little option. If you have a hard time getting down and up, use yourself. Use your hands for a little bit of extra. Then use that core. Then stretch it over again. If that's not right for you, I just want you to stay here and get the stretch with or without the weights. Take it here or take it all the way down. Whatever is best for you. You're gonna go at your own pace. Use those hands if you need them. If you want to take it up a notch, grab those weights, Take them out, take them up. Slowly down. Resist it. You can get that pullover little stretch here, Deep core. Bring those hips and ribs together. Navel to spine. Reach. Straightening the spine. Bring them up slowly down. Very challenging when you're adding the weights, so only do it if that's right for you. Breathe. Reach it over. One more. All the way through. You can do it. And breathe. Stretch it out. Right, Right here. Hold that. Stretch a few deep breaths. Sink into that. Reach over and grab that band. We're gonna put it above our knees. Coming into a bridge position. So slowly down from the side or from your back, Whatever you need right here, we're gonna take it. Everything up. We're gonna go out, we're gonna go in, we're gonna drop it down right here. Take it up, take it out. I want that core engaged as well. It's very lightweight, so I want you to focus on the mobility, right? So you're going out wide. Big stretch. Yes. Take it here. Take it up. Can you pick up your pace and keep that good form and good mobility right here. Up, out. In and down. Up to you. You can keep slower. You can pick up the pace. It's whatever is good for you and where you are today. Breathe. Yes. Up. Four more right here. Four. And down. Three, two. Last One. Good. Hold it right here. You're gonna drop it down in those triceps. Then bring it up. Drop it down and bring it up. Two more. Just right here. Drop it down and up. Drop it down and up. Bring those legs up. You're gonna go bicycle. And up. Bicycle. If that's not right for you, you stay in the bridge. Ouch. And up and breathe. You're not going to get super far with that band. And that's okay if it rolls. Don't worry. Down and up and breathe. Right here. Set those weights down. Move that band down right above your feet. We're going to take it here to here. Here. If you're in the bridge, just take it up from the floor without that extra core. If you can. Crisscross. Single leg stretcher. Crisscross mirroring towards the end. So let's push through these last few minutes. Twist and push out. But also focus on that pulling in against the band, if you have the band. Here we go. We got 8, 7, 6, 5, 4, 3, 2, 1. Relax it down. Take the band off. Take those weights out of the way. We're gonna turn over onto your side. Up on that hand. Watch me. We're gonna do a big scoop up, big reach. Take it down and down. Join me. We're gonna reach up and over and down. Up and over. You can add the weight to this if you want. We're not going to get very many because we got to get both sides up and reach. If you're really feeling really fancy, come up on those hands and breathe. Yes. And relax. Swing those legs around. Let's get the same thing. Other side up on that hand. Start with the knee. Come up into the toes if you want. Here we go. Reach, pull and down. Reach, pull and down. Up. Big stretch so we get mobility and we're getting that strength, Right? Two more. Last one. Reach. Good. Turn into that mat. Stretch back. Right through here. Here's what I want, team. I want you to extend one leg back so you're on the toes with both. Watch me. Right here, we're gonna lift. We're gonna pull in for the core. We're gonna lift up for the glute, right? So we lift up. Bring the knee in. Little lift of the hips. Little elevator for the core. Little squeeze in the glutes. Let's get it done. Each side. 3, 2, 1. Core elevator. Tap it down glutes. Core elevator down glute lift and up. Lift and up. Yes. Core and glutes. Three more and reach up. Yes. Hold it up with the glute. Flex that foot. Little pulses. Four, three, two. Lift up with the core pulses in. Lift with the hips. Four, three, two. Stretch it back. Right here. Big stretch. Child's pose. Same thing. Other side. Let's get it done. Other knee, other leg. Here we go. Core and lift. So as that knee comes in, you're staying on that back toe, but you're lifting. So it's almost like a little pike. It's not just bringing the knee in, it's lifting the hips, right? So it's up and in. Squeeze in the glute to lift. You're not lifting super high with that leg. Yes. Two. One more. Hold it up with the glute. Little pulses. Four, eight, seven, six, five, four, three. In with the core pulse. Eight, seven, six, five, four, Three, two. Stretch it back. Nice, deep child's pose. You did it. Sit side to side, huh? Into those shoulders. Press those shoulders down one and then the other. Whoo. Bring it up on all fours. Roll through that cat. Cow. We're not going to do a ton of stretching because we got a lot of mobility and flexibility. But of course, hang out here on your mat. Trying to get you in and out today in 25 minutes. But grab a few more stretches if you can. Who? You can take it back to the child's pose. Or if the pigeon is good for you, you can also go right here. We're gonna grab this because we got a lot of that hip work with our band. So you can stay here or you can turn into that pigeon. Here it is. Whatever is good for you and where you are today. Breathe. Roll those legs around to that other side. Make sure that you leave me a comment. Let me know. Did you like this workout? How do you feel? Are you feeling strong? Are you feeling mobile? Are you feeling flexible? Can you feel your power and your strength and your stamina? I hope so. You showed up today. That is all that matters. Leave me a comment. Like this video. Let me know what you think in the comments. And, of course, don't forget to subscribe and check out all the links in the description below. Would love to have you join us in the Bodyfit Athletic Club. If you're looking for more support, accountability, and nutrition. And, of course, make sure you check out all my links to my website. If you need equipment, if you're looking for Bodyfit apparel, or if you're just trying to find out more, we'd love to have you join us. Big stretch. Thank you so much for being here with me today. One big, deep breath in, in and out. You did it. That was your Pilates Fusion workout. Great job, everybody.