29 Minute Cardio Love Workout II FRESH Day #12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio love workout. This is day 12 of your fresh challenge. And today I have a special guest star, the love of my life and my partner in life and in business, my husband Kurt. He's going to be working out with me today. We are going to be doing some partner exercises. But you can totally do this workout completely on your own. So don't worry if it's just you. We're still gonna have a great time. All body weight and of course, I'm gonna give you options. Ready? Let's do it. Let's do it. Let's start just by getting warm. You can march or jog, whatever is good for you. Roll your shoulders, start getting loose. So cardio based workout. But like a lot of my workouts, we're going to build on a little strength as well. We again, are going to do some things together. In those instances, if you are working out on your own, totally fine. You can pick if you want to follow me, if you want to follow Kurt. There's a lot of what we're gonna do where we will switch. At the halfway point, let's take it to a little squat and hinge. So squat it down, hands behind the head, hinge it forward. So the goal with this workout today is to get our heart rates up, get our bodies moving, leave feeling better than when we started. Maybe a little bit tired, but better mood, right? I don't know. I feel like we're gonna always put me in a better mood. Oh, good. This takes a couple minutes right through here. Good. And then just take it side to side, shift the weight. Side lunge to side lunge, little reach. We're gonna keep the pretty, the warm up pretty short because we'll keep the workout pretty short. We just have one long circuit that we're gonna repeat a second time. How about we walk it back? So let's take it here, walk it back, walk it in, reach it up, take it here, walk it back. If that's not right for you, you can of course, take it just to your knees. This or you can just tap it back. That works. If you can hold it back here, you can do a push. Show off, man. Forward and back. Let's push up to that down dog. Can you show off here? Let's see your down dog. Yeah. Little stretch through here and let's get one big step forward. Doesn't matter which one. Reach up. World's greatest stretch. Reach down, drop the knee, reach couple times. Just like that and one more we do have. Go ahead and switch your sides. Kurt and I have done two other partner workouts. This is the end of the trilogy. This is. This is the end of the trilogy. Yep. We've done three. One was many years ago before we had kids, so. So check out that one. I'm sure we had more energy and looked more well rested. Good, Take it back. Walk it back. Now we have two kids, six and four. Let's take it knees across right through here. So we're more tired. Right. So we did one last year in February that is more of a strength based body weight workout. This we're going to get the strength, but again, we're gonna keep it cardio. Right through here. Let's get some little hamstrings. Hopefully your heart rate is already up. You ready? Do it. Good. All right, so two rounds, one circuit that we'll do two times through. The first time is 40 seconds of work. Fifth, 20 seconds of rest. What's wrong with my math today? And your second round, let's get some little stretch. Right here is 30 seconds of work, 15 seconds of rest. So go hard. Let's get your heart rate up again. Remember, the goal is to move. Maybe you're doing this with a partner, a spouse, a child, a friend, or just you getting it done. But of course, I will remind you to be where you are today. You do you. It's your workout. You have to do what I do. You can't. You can't really. You do you. But you guys, you do you. All right, so our very first move. 40 seconds. It's your basic jumping jack high five. Jumping jack high five. You can go low impact or jump it if you're on your own. Jack jab, jack jab. Let's do it. Here we go. Jack high five. So I'm doing more like that kickboxing jab with my little kick in front. You can, of course, just keep your jacks like Kurt, my feet don't work right. I have to think of it like my jack and jab. But again, low impact, you can just step it out. Same thing. You keep going with your partner right here. If you're on your own, totally fine. You can go faster or slower than us. You can't. Sorry, my fault, my fault. Three, two, one, breathe. All right, so next we're gonna take it to a little inchworm. So you know this from your warm up. You're gonna make sure if you have a partner that you're a little bit. You have enough space. We're both gonna walk it out. High five. I guess I gotta back up a little and then walk it out. High five, right and then left. Here we go. You're on your own. You can just do it. Sorry. No, my fault. Right? If you're on your own, you can just do a reach so you get that core and upper mobility as well. You're faster than me on this. I don't have to talk. You don't have to talk. That's right. So it is cardio, but again, it's mobility, so don't worry about speed. Your heart rate is gonna get up, but walk out to that good plank form. Three, two, one. Catch your breath. All right, now, if you don't have a partner here, you're just gonna do a squat and a row, just like this. Right side. We're gonna hold a hand. We're gonna squat. Kurt's gonna row at the bottom. We squat at the same time. So he's gonna pull, and then I'm gonna pull. Pull and pull. So row and row. Really think of that row motion. Let's get it done. Here we go. You pull, bottom, squeeze, and you're with your partner. It's fun to see who can pull and get the other one off balance, because a lot of things are working. Yeah, you're probably stronger than me. I don't like to admit that, but it could be true. But maybe I have better core strength, and I can pull you off balance a little bit. Who knows? You don't have to rush it. They don't have to find out, right? 10 seconds. 3, 2, 1. I felt that a little. Did you? Good. All right, same thing. Other side. If you want to mix it up, take those toes out. So again, if you're on your own, squeeze just here. Just to keep it moving. Get your back working. You got a partner. Give them a little bit of resistance. Decide who pulls at the bottom, who's at the top? 3, 2, 1. Might help to get that other arm moving a bit, so you're not letting your partner pull you up. You still want to have your legs doing the work, but your the goal is to keep yourself stable. Right? So you're going cross body. So I have to use my core? Yeah, I just said that. You weren't listening. I said if you want to mix it up, take your toes out. There you go. I thought that was just your choice. Even though I told you you can't do you. 3, 2, 1. All right, so classic cardio move. We're gonna do a little skater, so we're gonna try to synchronize facing each other. And you're gonna go that way. And we're gonna tap, tap, tap, tap. First one, we're gonna keep it a little higher, like chest level. Second time, we're gonna try to get it low. Let's go. 20 seconds on 20 seconds. How about we split it up? 3, 2, 1. A little bit of thinking here. So first, skaters, a little bit higher. You can. You can step it, or you can do a little jump. Up to you. If you're on your own, it's just a regular skater. All right, we got 20 more seconds. Let's get low. A little more legs. And again. You do not have to go as fast as Kurt. You can slow it down, you can step it. Whatever is good for you. We got three, two, and one. How about we grab a sip of water? Why not? Breathe? Quick sip. We're about halfway through round one. All right, heart rate should be up. Regular lunge. We're gonna reverse lunge. So I'm gonna step back with my right. If you have a partner, your partner steps back with their right. Watch us here. Right, left, a little tap. Right and tap. The goal is to get the core engaged and to give us. Give your partner a little bit of a push. Here we go. So lunge and tap. So you're again, throwing each other a little bit off balance. So we get some core. Obviously, the lunges, cardio, and legs, you decide how low you want to get. And if you wanna get a little extra inner thighs, take it there. If you're on your own, just do a little raise again. Inner thighs, core, and cardio. You're on your own. You can add a little jump. If you're with a partner, don't jump because you might knock knees. You don't want that. 5, 4, 3, 2, 3. Little leg burn. Right now we're gonna do the same thing. Other side. So stepping back with my left. Stepping back with your left. Get low if you can. If you need to modify just a tap, back, core, engage. Little tap, maybe even a little push with your foot. In 3, 2, 1. Left. There we go. And up right through here. After this, we got a little core that we're adding in just for fun. We'll, of course, give you options. I don't know. This leg is burning. Second one's always harder, right? You're probably fine. Are you fine? We got five, four, three, two, one. Shake it out. All right, here's a fun one. If you're with a partner, one of you is Holding a plank. Watch me here. And the other one is hopping over. So you can step it or you can jump it. Don't trip. And we got 40 seconds, and then we switch. If you are on your own, you pick. Are you me or are you Kurt? Are you holding the plank or are you doing? Think of it as a little Heisman, right? You pick and then you can switch. All right, I'll plank first. All right, let's get it done. Find your balance, find your form. I think I can see the clock. Here we go. Take off. So, again, the goal is agility and cardio. But of course, please be safe. If you feel like that's too much, you can, of course, do a Heisman or high knees on your own. Stay lifted in that core. I know, I feel it, too. Even if you needed to drop to the knees, but you gotta stay in place if you're that planker. Right? What's our time? 10 seconds. It is. I know. I almost was gonna split this one up, but why? Three, two, and one. Good. Make sure you communicate before you get up so nobody trips. All right, so switch wherever you are. If you're with a partner, okay, you go that way. If you're with a partner, if you're not over, remember, you can step it, you can jump it. Whatever you need for you. Here we go. Give you a couple extra seconds in that plank. So again, your speed, your workout, maybe that's here. Maybe you want more of that core, getting those knees high. Maybe you want more of that agility power of the tub. Are your abs Feeling good? 10 seconds. We got five, four, three, two, one, breathe. All right, actually, stay down. Now we're going to take it to a bicycle. If you want straight up cardio, you can just do a bicycle standing. Otherwise, we're gonna just sneak in a little core before we finish out with some cardio. So you know what? You love it. Or you can just do a bicycle on your own. If you have a partner, you're gonna push against each other while you do elbow to knee. So you gotta have enough resistance. So Kurt and I are actually gonna scoot in just a little bit, so we're adding that resistance for each other to get the core core working harder. Join us on the mat or standing, whatever's good for you. Three, two, here. And you gotta. You gotta pace it with your partner. Twist, twist. Slow and controlled. Maybe I'm talking to my partner. Just slow it down. I think I'm pushing you down the mat. And breathe. Come closer, come closer. So I think if you have a partner, you want to be a little closer for that resistance, right? You can also be up like this. Now you're pushing me down the mat. 4, 3, 2, 1. Relax. Guess what? Oh, thank you. Yes. You go up first. All right, last move. We're gonna Split it up. 20 and 20. I'm gonna sit in that squat. Kurt's gonna do high knees. 20 seconds, and then we're gonna switch. This is it. We get a breather, we do it all again, but for less time. Here we go. 20. So again, if you're on your own, you just pick. You want to squat and hold. You want to do high knees, you also don't have to jump. Remember, you can just bring those knees up. Weight in the heels, arms out, nice and tight. 3, 2, 1. Switch it. So here. Again. You can also just be here. You do you wherever you are today. Low in that squat, high in the knees. Finish strong for 5, 4, 3, 2, 1. Water. Ah, yes. High five your partner. You got it. High five me. You're on your own. Cheers Our kids. Kids favorite thing to do. Maybe we have cheers with something better later today tonight. All right, so shake it out again. We're gonna get it all done again. Here's the difference. 30 seconds of work, only 15 seconds of rest. So those transitions are going to be quick, high and low skater. And our other things that we split up are going to be 15 seconds each. So get it set. It moves fast, but it moves fast. You know all my sayings. All right, jacks, high fives, get set. Here we go. 30. Remember, if you're on your own, jack and jab, low impact or high. So this is really our lightning round, so should go by really fast, no? Five seconds. Three, two, one. And relax. All right, Inchworm, tap. How about it, team? How about we just hold a plank and tap up to you? If you're on your own, you want to do that, Inchworm? Or with a partner. But I say we just plank it. Let's plank it. Yep, here we go. You weren't expecting that, were you? You can even try to push your partner over to make their core work harder. Cheater. There we go. 10 seconds to go. Flanker, inch worm, little taps. 3, 2, 1. Bring it up. Squat and row. First time, you can take those toes forward. Second time, twice, toes out. Decide who's gonna row at the top, who's gonna row at the bottom. I'm gonna wrote the bottom. First time. Ready? So we switch it up. Ready? 30 seconds each side. Keep it slow and controlled. You're gonna get that cardio no matter what. Heart rate is up. Breathe. Yes. Pull strong with your upper body. 3, 2. Let's get right into it. Why not? Other side. Oh, no. You pull at the bottom. Remember, use that core to stay stable. Try to keep. Oh, you're right, you're right. Look at that. Either way. 10 seconds. Ah. Gotta work really hard to pull against your resistance. 3, 2, 1. Shake it out. All right, high skater, low skater. Remember, you're just doing a little tap. We're gonna keep it chest level, then we're gonna take it low. You decide if you just want to step or if you want to get the jump out of it. 3, 2, 1. 15. Yes. Push your partner over. Take it low. You are so much faster than me. Take your time. Every time I say that, I'm talking occur. 3, 2, 1. Breathe. What's next? What's next? Oh, our lunge. Yeah. Curtsy Lunge? Why not? So left leg crossing behind. Curtsy. Yep. A little tap. Let's do it. 30 and 30. It's gonna play with your balance. Here we go. So trying to keep your hips and shoulders square, push out of that hip again. Use your arms as a guide. 10 seconds on this side. Good little burn. 3, 2, 1. Get set. Other side. Here we go. Balance. If you need to, you can put a hand on the wall. Oh, you're good. Okay, breathe. 10 seconds. You might need to. There's no shame in putting your hand on the wall. 5, 4, 3, 2, 1. So close. So close. Plank. Hop over. All right, we're gonna make it fun. If you want. If you're down in the plank, if you want to go up, up, down, down. And you can keep that. And keep your hips and your lower body steady. That's what we're going for. If you feel like that's too much movement for your partner, then just hold that plank. Plank again. If you're on your own, you pick Heisman or plank. All right, I'll go down first. All right, here we go in 3, 2, 1. 30 seconds. Keep those feet wide. I'm gonna go up, up, down, down. So if you're on the ground and you're doing that plank press, especially, take it slow as to not trip your partner. Right, right, left, right. Hips are square, shoulders are in cores and tight. We got 5, 4, 3, 2, 1. Relax. Switch with your partner. Hold that plank. Get set. Catch your breath. In three. Oh, you're starting high. Plank. Okay. Three, two, one. 30. So just adds a little extra challenge. If you're Hopping over. Just. Just really be aware of your surroundings. That's why we train for agility, right? So we can avoid falls, so we can work on those quick reactions. We can have good balance. 10 seconds. Yes. Breathe. Last one. All right, so stay down, flip over on your back. Instead of the bicycle, we're gonna do a different core. If you're standing doing it on your own, you're just gonna do those toy soldier kicks. Here's what we're gonna do. You're here on your elbows. You go out. Go out with your legs here. And then I'm going over and coming under. And then we switch. Oh, yeah. Okay, so here we go. I think we figured it out. You do you. We'll go 15 seconds, then we reverse our direction. Here we go. I'm going under. You could obviously do this on your elbows like this, or you could do it down on your back. But strong core, right? Should we try it on our back, Reverse your direction? Feels like you gotta see what you're doing. Maybe we won't try this one again. 5, 4, 3, 2. Core on fire. This is it, team. We're into that last move. Okay? High knees, squat. So hold high knees. Hold high knees. 15. 15. Here we go. And you can torture your partner. Maybe get a little higher on your own. Just pick one you can get them up there. Get them up there. Switch. Keep it going for 5, 4, 3, 2, 1. 3. Water if you need it, guys. That was it. How'd you guess? I think we got time for a bonus move. There's not always a bonus move. Sometimes there's not a bonus move, right? Mostly always. Always on a Monday. Always on a Saturday. Live. All right, team, so let's make this look and feel like a bonus move. We're gonna go high five at the top for four. You do not have to squat with it. We've done a lot of squats today. We have a low ceiling, so we'll do the best we can. Five, four. No, three, two, one. Four, not five. Then we're gonna do a pop back, and we're gonna go 4, 3, 4, 2, 1. Pop up 5, 4. Now, why do I keep doing 5, 4, and 4? If you want to add a plank jack with your tap at the bottom, you can. Otherwise, we got 60 seconds. Let's finish it out. Here we go. 4, 3, 2, 1. Pop it back. 4, 3, 2, one. Pop it up. 4, 3, 2, One. Obviously, if you want to do a low impact, you just step it and reach 4, 3, 2, 1. You can walk it back 4, 3, 2, 1. We're halfway there. 3, 2, 1. 4. You getting way back there. You're going to have to go. Good. Give it going. 20 seconds. Slide in. You're getting in the wall. Four, three, two, one. Four, three, two, One. Last one. 10 seconds. Four, three, two, 1. Four, three, two,1. Stretch it low, stretch it high. Whatever you got, you do you. If you want to be down in the child's pose with me. Oh, here you are. Breathe in to that. Yes. Team. Come up on those knees if that feels okay for you. Get a little hip stretch if you can. One foot forward. Lean into it. Right? Lots of quads and glutes helping with our high heart rate today. Stretch back. We're gonna make sure that we tag in the description here. Our other partner workouts way back when and switch your legs just last year. We'll see if Kurt comes back next year. Who says no, but if you really search, you can find other workouts. With Kurt. When I was pregnant, when I was injured, it's a good time. He likes to be behind the camera. But help me out, please. If you have a partner and you want to do a little upper body stretch, just let your head and shoulders rest. You can kind of just do a pull and a pull. Otherwise, just reach those hands out in front. Make sure that you leave us a comment, let us know what you thought. If you check out our other partner workouts, let us know that too. Reach up right here. And of course, don't forget to subscribe to the YouTube channel that helps us be able to keep making these workouts for you. And of course, if you want to join the community, join us on the BodyFit by Amy app where the Body Fit Athletic Club is such an amazing community. So many fun things. You want that extra support. You want a nutrition plan. If you want live streams and Q&As where you can ask questions for me from our Body Fit dietitian and so much more. Check us out there. You're looking for one on one coaching. Check out Body Fit Elite. You want some one on one coaching? Yes, please. That's a lie. He does not like to be trained by me. But. But maybe you do. So let me know. A little quad stretch if you got it. Fingertips to the back on the wall. You can't get it up there. Just take it here. Yeah, feel it. Cardio love. Please let us know if you love this workout even if you didn't. But we hope that you do switch sides and we hope you will spread the word and come back for more. Now we're off to school pickup about to get real loud at our house. If you got a partner, high five. Otherwise, high five. Thank you so much for being here today. One big, deep breath in and out. That was your cardio love workout. Great job, everybody.