30 Minute Athletic Bodyweight Burn - ATHLETE #10

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your athletic bodyweight burn workout. This is day 10 of your athlete challenge. However, this is a great standalone workout that you can do anytime with no equipment. And of course, I'll give you options for all fitness levels. Are you ready? Let's do it. Go ahead and join me for a quick little warmup. You can go ahead and start just moving your body. We just want to get the blood flowing, shake everything out. You can march, you can jog, whatever is good for you. Let's get some rolls through those shoulders. Our goal with our warm up is to get that core temperature up when our bodies work fast, to get blood flowing, to get everything warm, feeling good, to work in those movement patterns that we'll be working in with the workout and to get some muscle engagement and activation. So we will get a complete warmup, but we're going to keep it pretty short. So of course, if you know that you need more of a warmup, please get it on your own. You can check the links in the description. If you need a longer warm up or cool down, let's take it right here. We're going to take it straight up with an I, straight out with a Y, straight out with a T. So we're I, Y and T. You can have thumbs up if that helps. You can take it in a hinge I. Why come up on the T? Up to you. It's mobility. Most of us are pretty tight in those shoulders, so let's work them I, Y, I, T. Let's get two more stretch. Last one. Yes. Good. We're gonna take it to a squat and do a hinge. So we're gonna squat down, hands either on the legs or the ground. Hinge it up here. Reach up right here. Squat down. Hinge and up. Keep it moving down. Extend it up. Feel that stretch through back. Two more down. Last one. Hold it right here. If you can pedal those feet, if you need to be holding on to something like that, if you're having some balance like me. And then bring it up standing. Cat, cow, rolling through your back. Really try to isolate those muscles along the spine, especially that lower lumbar spine. Right through here. Let's step it out nice and wide. Big reach. You can step into a, a side lunge or a side squat. Whatever is good for you. Keep it here. Almost done with this warm up. Let's hold it down right here. Just leaning into that. We're gonna turn in right here. You can stay right here. Little stretch Over. If you're able, put that hand down and drop that knee a few times. You can hold it down or hold it up. Reach up right here. If that's not right for you, you just stay up top. We're gonna bring it up. Walk through the center. Let's sit deep into that other side. Turn into it here. You need some balance. Take it here. If you need to stay higher, stay higher. Otherwise, if you're able, take it down, drop that knee, little rise, lunge, and then take it up, reach. From here, you can take it down to your knees or back into a high plank or just stay standing. Whatever is better for you. I want you to take it up to the down dog. Little petal of your feet, back to center a couple times, just like that, just to get the core warm. Stretching through the back again. If that's not right for you, you can take a child's pose. Breathe back to center. Walk your feet in or walk your hands back. Round it up. Tap and reach across. All right, team. So this is athlet body weight burn. So three things that athletes need and train with. They get strength, they get speed, and they get power. Power is actually where we put our strength and speed together. So we are going to have single circuits where we'll just be working one exercise or one muscle group, but three rounds back to back, 30 seconds at a time. Maybe a few seconds here or there. But we're trying to keep them back to back to back so we really get that burn right. So we will have a strength version of the move, which is your back to basics. You are welcome to stay there the entire time. Then we add a little bit of speed. I'm not worried about how fast you're going or if you're going to speed as me. You're increasing your speed and agility. For you. We all need speed, agility, balance, quickness, especially to help prevent our risk for injuries, falls, things like that. So your goal is to work speed for you. This is your workout, be where you are today, and know that if you showed up, that's all that matters. You showed up, you are successful. Then we have that power round. We're putting them together again. You can take it back to basics the entire time if you want. All right, so go ahead and shake it out. Quick sip of water if you need it. Watch me. No equipment needed this entire workout. We're going into a side lunge. So strength, we're going to keep it stationary. I want you to shift to the side. We're going press up out of it. 3, 2, 1. 30 seconds. Shift and up. Get low. If that is too much for you, you can take it just into a side squat just like that. But if you're able, shift your weight. We're keeping it stationary because we're going to tap it in in a minute when we get to speed, right? So shift your weight to the side, drive those hips to the back little hinge forward. Right here. Yes, Team, here we go. Speed. Tap it in. Tap it in. So you can take it here and bring it all the way up. If that is speed work for you, if you want to challenge your speed and agility. Tap, bring it in. Tap. Bring it in. Right. Careful on that inside leg. You can also take it side squat if that is better for you. Right down. What we're gonna add. Watch me one time. Your power, is that power knee with the jump or just the knee? Here we go. Power. Bring it up. Get low, push out of it. So you get power here, but also power off that stationary leg. If you're keeping it low impact, you can still get power knee up, right? I know it's a lot on one side, but the good news is that then we're done with this side, and then we're done with this exercise, right? 5, 4, 3, 2, 1. Tap it out. All right, you get 30 seconds to breathe. Quick sip of water if you need it. We're gonna do all that on the other side. Now you know what we're doing. We can keep going with it, right? Breathe. We're gonna get through these intervals quickly. I think you're gonna like it. All right, get ready. Stationary side lunge. Shift your weight into it. Three, two, one. Here we go. Take it down and up. It's just body weight, right? So think stationary leg. Well, they're both stationary, right? Straight leg, you get a little stretch. Challenge your range of motion on this side. Trying to get low, right? You need to bring your feet in. Or again, if you need to take it just a side squat, that works too. We're gonna add that tap in as our speed in about five seconds, you can take it side squat or tap in. Ready? Here we go. Remember, if speed for you is coming all the way up out of it, that works. Or keeping it low with a little tap. Yes, you can do it. Here at Bodyfit by Amy, we're gonna remind you, you are all athletes, so let's get it done. We got that power coming, right? In five. Get ready to drive the knee in. Three, two, one. Drive it up for power. Down, drive it up here and up. So shift your weight even if you're doing low impact power sit, low power side squat if that's better for you. Either way, 15 seconds to go down. You got this, team. Five, four, three, two, one. Shake out those legs. Right, so we're getting the burn by the multiple sets, back to back to back, right? 30 seconds. 30 seconds, multiple intervals. We're getting that cardio also by that. Grab a sip of water, team. We'll give ourselves a little extra time right now because we're going to take it down to the mat. I'm gonna get my towel here and adjust my air. Make sure that you join me down here. Here we go. All right, team, so if you want get a little hip flexor stretch from here. If you need to take this onto a higher incline like a bench, a couch, or on the wall, that works too. We're starting with just our push up. You can be knees or toes, doesn't matter. Then we're doing plank with some shoulder taps. You want to add the push up in between. You can. Then we're going to take our push up all the way down. Release those hands. Power on your way up. I'm going to talk you through it, starting with your push up. Here we go. 30 seconds. Right through here. So slow and controlled. A few things to think about on your push up, knees or toes. Either way, lower down with that upper body. Pull with that core as you're coming up. If you can think that somebody has a string on your belly button pulling your core through, you're really going to get that extra support through your push up. Remember, arms at a 45 degree angle right here. 3, 2, 1. Little stretch back. We're going to take some stretches for our our wrist here, but not long. All right? So if you need to stay quadruped or elevated, we're tapping our shoulders. Otherwise, bring it here with or without your push up. Here we go. 30 seconds. Little taps, little taps. So your challenge is wherever you are, quick taps, right? You're shifting the weight, which is getting speed and agility, right? It's getting the core and it's getting the arms working. Even though with or without the push up, you're having to hold for that split second on one arm. So that's why it's working hard. Right, we got five, four, three, two, one. Stretch it back. All right, eyes on me for just a quick second. Here's your power. Push up wherever you are. If you're able to go all the way down, lift those hands Power it up. All the way down. Lift the hands all the way up. You don't have to do a Superman unless you want to. 3, 2, 1. Here we go. Push up. Lift the hands. Power on your way up. If you can't go all the way down, I want you to power up with a bird dog. If you're quadruped, power right through there. All the way down. Lift those arms. Power through. You got this, team. Lift up. Yes. Lift up. Five seconds. Your power is coming. On the way up, core and upper body. 3, 2, 1. Stretch it back. Yes. Team, breathe. All right, come into a seated position. All right? If you need to, you can take this motion sitting up nice and tall. Feel those arms, right? We're gonna start with a little half back, V sit. We're gonna add some rotation, then we're putting them together for power, right? So we're going halfway back. Bring it up. You can have those feet off the ground or bring them in. Join me here. Halfway back and up. Think pulling everything in. In big exhale, right? If that's not right for you, I want you just to contract in the core and stay seated. That's an option, too. Just think breathing. Contract. Or here, one knee, right? Halfway back. That bothers your back. Start a little higher. Three, two, one. Little stretch. We're gonna get a stretch in between again. This time, now we've got speed. We're going rotation. I don't want this, right? I went quick but controlled. Feet up or feet down. If you need to take the standing, take it here. Here we go. Twist, twist. Now, I don't like to do speed work and ab work, because sometimes we get this right. Think speed in your execution, not actual speed, right? We want agility, right? If you want, you can also go under as if you're going figure eight. Twist. Up, up. Whatever feels good for you. Three, two, one. Stretch it out again. All right, team, so we're here. Now we're going rotation and up. I'm gonna go all the way down. Twist, twist. Up. All the way down. Twist, twist. Up. You pick where you want to be within that. We got our last 30 seconds. I know. I'm giving us a little bit more of a stretch in between on purpose. Let's really pull on that deep core. You've got your power here, but get that twist. Three, two, one. Here we go. Up. Twist, twist. Pull it in. All the way down. Power, power. Up to you where you are in your journey. If that's here and just one knee. If that's standing, that's okay. It's tough. It's a challenging exercise. So you do you. Yes. Last one. And breathe. Stretch through your back. Yes, team, let's get up off the mat. I know. Quick sip of water. Lots of core in that round. And upper body. Tap it out right here. All right, team, so we want to get a little hinge pattern. So we got our lunge, our side lunge. It's kind of a cross between a lunge squat, little hinge. But we're here at kickstand. So feet shoulder width apart, but a little closer than a lunge. We're gonna do a little touchdown and lunge. Touch down and lunge. Then we're gonna go here, little lift. Tap in, tap out. Sorry. Tap in, tap out. And then we're gonna add a jump. I'm gonna talk you through it. We'll get a few seconds in between so you know what you're doing. All right, get ready. We're kickstand close to lunge. Close and touch to lunge. Three, two, one. Here we go to lunge. Right here. Hinge it, then lunge it. If that doesn't feel right for you, you pick one. If you want to just do the kickstand, the hinge, or just do a jump. All right, Sorry. A lunge. That works too. Down and lunge. So you get lots of glutes, hamstrings, quads, and core. Last one. Shake it out right here. All right, we're gonna stay right here. So it's quick. Here, here, here, here. We're gonna keep it low. We're gonna keep it burning. Let's get it done. You can do it. Here we go. Here and down. Hinge and down. Close and back. So watch my upper body. Hinge, lunge, hinge, lunge. Watch my feet. Here, here. Yes, you can. I know it's burning, but let's keep it going. Yes. Four, three, two. All right, team, so your last one. You got some power. You can either. We're taking the lunge out of it. You can either kickstand, drive the knee up, or here, knee up. With or without a jump in 3, 2, 1. So with balance, low impact, with balance. A little higher or all the way here. Breathe. And up. Yes, you can. One legged deadlift for balance. She's also getting that agility. Right, but we get our power. Whoa. Power. Good burn. You can always touch onto something. Or again, keep that back leg down. Three, two. I'm feeling it. I don't know about you guys. Tap that out. Ah. Shake it out. All right, let's jump into that other side to our last lower body right here. So watch me really quick. I know the kickstand to lunge can get a little tricky. So you're here, closer. You're still on train tracks, but you're hinging down to touch, come up and then you're stepping back to lunge. When we take it quick, it's here, here, here, here. All right, when we take it, power here to here or here, with or without your jump, let's get it done. Here we go. Kickstander, lunge, hinge and here. Take it hinge and here. Yes. And back here to here. Core engaged. Low to high touch. You don't have to actually touch down, but if you can, that's really going to help you get in the back of that leg, right? And breathe. Yes. Three, two, one. Shake it out. All right, team, we're gonna do exactly that. But watch me here. We're keeping it low, we're keeping it quick. This is your speed round. So here, here. Upper body is going here to here. Feet are going here to here. Join me. 30 seconds. Here, here, here. Yes, you can. You are an athlete. This is why you're here. Drive into that front heel. Let the glutes and hamstrings do more of the work. I know you're feeling that quad, but stay into that heel. You gotta break. Coming in. Ten seconds. Here, here. Three, two. I know. One. Burn. Shake it up. Sorry, team. Feeling that right here. All right, let's get it done. So remember, you can go kickstand. Drive the knee up for power. Kickstand with the jump or one leg for either. Here we go. Down, up. Last round. You want to be here. Lift here, lift. Power. So remember, it's balance, balance, balance, power. You got this. 15 seconds. Keep that core engaged all the way through. Breathe here. Yes. 5, 4, 3, 2, 1. Shake it out. Water. Back down to the mat, team. We're so close. All right, so we're gonna get some back, we're gonna get some pull. We got upper body push with those push ups, shoulder taps. We're gonna do what's called a W hold. If you can't all. If you can't go all the way down on your tummy for this, I want you to keep it standing so you're here. You're gonna pull it back right here. Here's your W. You're gonna hold it here, but you're gonna add a little hinge with it. Then we're taking it to swimming. Then we're gonna go from the plank. I'm gonna talk you through those again. We'll get a few seconds in between. We're starting with that hold. So here's your W. Hold. 30 seconds. Swimming speed. Opposite arm, opposite leg. Plank. Swimming. It's going to be opposite arm, opposite leg. It's power. It's going to be challenging. I'll give you options. Hold it here. 3, 2, 1, W. Hold, lift. So on this, I want you to pull those elbows in. Squeeze. Pull those heels in, squeeze. Lift up on your core and pelvic floor. So from this position, I want shoulders lifted. I want elbows pulled in tight towards the center of your body. I want you to squeeze those heels together and legs together so we get those glutes. And I want you to lift those shoulders and knees and legs and upper body off the ground for 3, 2, 1. Little stretch right here. All right, Swimming again. You can take this standing if you need to, or bird dog. Opposite arm, opposite leg. Yes. It's speed, but I don't want you to feel out of control. Here we go. Up. Start slow, and then as you're ready. Right. So it's still controlled, even though we're going a little quicker. Quicker. If it feels like too much, you can always just do the lower or just do the upper. Opposite arm, opposite leg. This is such a great back exercise. Also mobility through your shoulders, as you can tell, you don't have to get super high with it to feel it all the way down the back of your body. For 5, 4, 3, 2, 1. Stretch it back into that child's pose. Pose. If you're gonna take it standing, I just want you to add a squat and then opposite arm lift if you're able. This is challenging. You're gonna lift opposite arm, opposite, opposite leg. If that is too much for you, I want you to go arm, arm, leg, leg. Let's get it done. Last 30, right here. 3, 2, 1. So opposite arm and leg. It's a lot of balance. Here's your power. Power right here. You can also go arm, leg, and leg. If you're standing, add that power from the squat and up and up and up. Just like that. Five seconds. Four, three, two, one. Stretch it back. All right, team, we're gonna stay down now. We got core. You notice we had our lower body, right and left upper core, Our lower body, right and left upper and core. Let's finish it out strong. Here's what we got. So we got a plank hold. I'm gonna go on your elbows. You can go hands if you need to but we've had a lot of that. So let's go on elbows. We're starting here. Then little stretch. We're taking it to a traveling climber. We're going to travel forward. We're gonna travel back. You can walk it in and walk it back, or you can take that to a standing climber. Sweat my mouth. Then we're taking it to a plank pop up. So we're gonna take it here. Take it back. Power. Power. You can add a jump at the top if you want. I'm going to give you options because that's going to be our last move. Let's get it done. Hold your plank, elbows and toes right here. If you need an option, take it to quadruped. Hands and knees. Even opposite arm, opposite leg or knees. But if you're able, we're going to hold it here. Tighten up those legs and glutes. Little tuck of the pelvis. Think about hips and ribs coming together, not turning those knees in. But if you visualize those bones coming together, you're gonna get that deep core coming in. Lifting up navel to spine for three, two, one. Stretch it back. All right, team. Traveling climber. So mountain climber, you're just moving up and back, so you're coming forward in your shoulders and back. You're going to feel your upper body, too. That's what we want. You can also take it to just a standing climber. Here we go. Here we go. Run it forward and run it back. So you're here. Yes. And back right here. 10 seconds. You're gonna get that stretch in the shoulders. You're gonna get that work in the shoulders. Core is working the entire time, but we're also getting speed. You can also get this with just a tap. Walk it in, walk it back for three, two, one, stretch. Last one, team, if you can, you're gonna pop it up. Pop it up. If you're staying standing, let's just go here. Power up or jump at the top. Last thing. Let's get it done. Here we go. Pop it up. Pop it back with power. Or walk it up. Walk it back with power if you want a little extra. All the way up. Power. You do what's best for you in this moment in your workout, right? Let's get it done for 10 more seconds. I know. Pop it up right here. Three, two, one. Shake it out. So come to your feet if you can. Yes, team. Quick, simple walk, little taps. Let that heart rate come down. Hopefully you're feeling good. Just taps side to side. Start with a Little standing, cool down and then we'll take it down to our mat. Just a couple minutes. So of course, get some more stretching on your own if you can. Woo. I'm feeling it. I don't know about you guys. So little taps here to here. Let's roll through those wrists. Roll through those elbows. Yes. And right through here if you can. Take those knees out wide. Little stretch here. Roll the shoulders, shoulder forward while you press out on the inside of the leg. Couple counts. Switch. You did it. I hope you feel athletic because you are athletic, whatever that looks like. We got the speed, we got the power, we got the strength. You are an athlete. Let's get a little hinge into that hamstring. That's okay for you. Sit back into that. Grab on if you need to to something. Pull the toe towards you. Breathe into that. This athlete challenge is all about finding your inner athlete, embracing your inner athlete, because we are all athletes. And again, you might think that you don't need speed and agility training because you're not out there playing a sport. But guess what? Every day is a sport if you can get that leg up. Otherwise, tilt the hip forward if that's better for you. Fingertips to the back or on the wall and look over that shoulder. For me, the agility training, me dodging things is not being on the soccer field, football field. It's dodging all the Legos that my kids leave all over the house. Right. Maybe it's also whatever work you do in your yard. Maybe it's whatever you do for work. Maybe it's just making sure that you don't have a fall or that you keep your balance if something puts you off balance. There are so many reasons beyond actually playing sports that we need this type of work. If you're able, take it down, roll through. Cat, cow mobility. We need that for the rest of our lives. Right? Rolling it through here. Inhale and exhale all the way. Sit back to your hips. Child's pose right here. Make sure you check out all the links in the description below. Would love to have you join us in the Body Fit Athletic Club. Make sure that you're on that email list. You get your free weekly and monthly workout calendars. And of course, don't forget to subscribe if you can. Take it sitting right through here. Try to keep your back flat first. Leaning into it. Feel that stretch through the back and then rounding into it. All the info is in the description below. If you're looking for some equipment, some apparel, whatever it is, but definitely leave me a comment and hit that like button and subscribe. I love to hear from you when you subscribe. That helps me be able to keep making these free workouts for you. And of course, reach back right here. Then you will stay up to date on new workouts as they're coming out on everything that is coming up for you here at Bodyfit by Amy. Let's get one big deep breath in and out. Thank you so much for being here today. You did it. That was your athletic body weight burn workout. Great job, everybody.