30 Minute Athletic Yoga - ATHLETE #9

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your athletic yoga workout. This is day nine of your athlete challenge. This is also a great standalone workout that you can do at any time. We're keeping it all body weight. I will give you options for your fitness level. And instead of working in a traditional yoga flow, we're going to be taking it in timed intervals. Are you ready? Let's do it. You can go ahead and start moving your body. We're just going to get the blood flowing up top. Some rolls of the should roll them to the forward, to the front and to the back. And then we're actually going to start down on the mat. I always it's nice to take a little second just to get the blood flowing, muscles warm right through here. You can do some little knee pulls right here and then some little hamstrings right here. And then let's take it down on all fours. So meet me down on the mat. So here's how it's going to work. We going to be going in 40 second intervals. What's nice about this is that you can just watch me preview the move. I'll give you a little demo and then you'll go with me for 40 seconds so you don't have to feel like you have to be watching me through the entire move, forgetting what's happening, having to crane your neck, all of those things. So I want you to come here. We're going to come on all fours. I want you to just take a few minutes to get that deep core breathing, diaphragmatic breathing, or ta breathing. Big inhale to expand through your belly, through your sides, through your back. Exhale to lift. Little tilt of the pelvis, not tucking your glutes in, but you're here. Your knees are beneath your hips, your shoulders and elbows are right beneath your wrist. And just a few deep breaths from here. And then we're going to take it for 40 seconds of just our traditional cat and cow. So I want you to go at your own pace. Inhale and exhale. Up and down, zip up that core. Here we go. So I like to inhale when we're arched here and then exhale to lift. Cat, cow. What we're really making sure is that we're not sitting back into those hips, that you're keeping everything nice and steady and that you're wrapping that core. So inhale, exhale. Really thinking about that lower lumbar spine that gets pressed pretty tight. It can be sometimes tricky in that cat, cow or down, dog, all the way through. Three, two, one. Relax it down. Now, we're going to keep that, but we're going to add a child's pose to it. So watch me here. You're going to go cat, cow, and then sit back into the child's pose. From here, you can stretch for just a couple counts, then come back into it. You're going. You hang out in each as long as you want. Here we go. Cat, cow, and then child's pose. So the idea is that we're adding on, so every move. Cat, cow, we're starting with the last move and then adding on. So we'll have these short little circuits, five or six minutes, where we build some similar to what we would do in a flow. But again, we're working intervals. Sometimes this is a little bit easier to follow. Again, you don't have to be watching me the whole time. You can just watch me for that demo. We got 10 seconds. Get one all the way through, and then hold that child's pose. There you go. Time. Now we're gonna take that child's pose to dirt to bird Dog. So watch me here. I cannot talk today. Child's pose back here. Come up on all fours. Reach and reach. Then you'll sit back again, child's pose to Bird Dog. Three, two, one. Here we go. Sit back and again each of these. Come up on all fours. Find that balance, reach, challenge your core and reach. Each of these you can hold as long as you want. You don't have to stay with me if you want to hold a little longer in each to really challenge your balance on that bird dog. Right through here. So the reason this is athletic yoga, all yoga is good for athletes, and we are all athletes, but we're making it more of a flow, more of that power, right? We're going in and out of things. Less holds. But again, if you need more of that hold, I want you to take it right here and relax. Come up on your knees if you need to get a little stretchy, that hip flexor. So last one here, we're gonna get 40 seconds, right? 40 seconds left. We're gonna take it to that bird dog. And then we're bringing the knee and the elbow into a crunch. So if you can, I actually want you to bring it all the way in and then reach out all in one side. If you need to tap it down, you can. Here we go. Reach out, crunch it in, lengthen and crunch. So as you hold out, opposite arm, opposite leg. Shift those hips forward, forward a bit. You'll feel that core a little bit more. Get that nice big stretch tight through the back. Then elbow to knee. That's where you get more of that contraction in the core. So if you feel like you're slipping back a little bit, you're going to get into those glutes a little more. If you come forward a little bit, you will make sure that you get that core. 5, 4, 3, 2, 1. Little stretch back. Same thing. Other side. And then we're gonna take it. We're gonna get a quick sip of water. So other side. Right through here. We're taking it here. Remember, really lengthen. Try not to twist. Bring the knee in on the exhale with a crunch. Here we go. 40 seconds. Reach out and hold. Crunch it in. Big reach, neutral spine. You can bring your head down along with that arm. But then when you reach straight line fingertips down to that heel. Reach and in. Keep it going again. Being aware as we twist a little bit in the hips. Trying to keep everything square. Keep that core engaged. I hope you're feeling that core as you should be. 10 seconds. Reach and in. Reach and in. Last one. And breathe. Stretch it back. All right, Grab a sip of water. Give yourself a little break from being on your hands and knees. We're gonna stay down. We're coming to a little up dog, down dog sequence. So not getting into those sun salutations again. Starting with one thing, adding on, adding on as we go. So we're going to come all the way down. I want you to start with an up dog or cobra or modified cobra, whatever it is for you. We're just coming up into it and out of it. If you need to modify for any reason, you can just take it. Cat, cow, or you can stay on all fours if you are able. Remember you're here. You can do modified up on the elbows, walk the hands back, or keep it here up and slowly lower it down. So we're really getting the back of the arms. We're getting that core, we're getting that stretch again. You can hold as long as you need to. Drop the shoulders. We're going to look side to side to get that little stretch. Whatever works for you. We got 40 seconds. Up Dog, up dog, then we'll add on to down dog, then we'll go from there. I think you're gonna like this sequence. You're gonna feel it. So here we go. If you need to keep those hips up or stay on all fours. Three, two, one. Big deep breath. Bring it up. Look side to side. Keep those elbows in slowly down. Relax it down. Inhale, exhale. Bringing it up side to side. Relax the shoulders. Pull the shoulders away from the ears. Slowly down again if you need to. Modified Cobra. You can still look side to side and take it down. One more up. Side to side skill. Slowly down. You can just relax right here. Watch me. Now we got up dog to down dog. I'm gonna give you some options. So you're up dog again. You're taking it to that down dog. You hold as long as you need to for each, then come back through the plank. Slowly down if you need to. You can go all fours to down dog. Join me right here. 40 seconds, we're going up. Curl those toes, press up to down dog. Really lengthen through the spine. Adjust those feet if you need to. You can get a little foot pedal. Hips to the ceiling. Slowly over into plank. Slowly down, bringing it up if you need to. Just take it all fours, press up into down dog. Little petal in the feet. Slowly back down to your knees. Let's get one more. All the way up. Press back down. 3, 2, 1. Come up on your knees. Rest those wrists. Right, we're going in that sequence, so we are getting a lot on the wrist. So take a little break if you need to. Now we're going to take it down, dog to pigeon. So watch me here, here. Bring that knee in. You can hold for a count or two and then back up and switch. Join me right here. Here we go. Take it back. Bring the knee across. Sit into it. Hold as long as you need to. Press that knee back. Right through here, right here, side to side. If that's not right for you into the down dog, you just take it from your knees. Other leg back. And here. Stretching that hip. This is why we love the pigeon. Press it up and back. Listen, nobody cares if you have perfect form or not. This is about getting the mobility work and the flexibility work. Staying safe in your movement. Relax. Good. Bring it right here. Roll through those wrists. All right, we got one side. We're gonna go three legged dog. We're gonna lift that leg up. Bring that same leg in for your pigeon. So we're here. You're going to bring it up, reach it up. Feel that stretch. You can even turn that hip if you want. Then bring it through knee to nose. And then stretch. Join me right here. One leg. Take it up. Little hip opener if you want. Bring it into the plank. Knee to nose. Pigeon hold. A couple counts if you need to. Press it back up again. We're moving a little Quicker than your traditional flow. So you do what's best for you, right? Get that stretch. If you need more of a stretch, hold it. Take it back up again. Open if you need to. Bringing that heel to the glute. In and hold. I'm just gonna hold here. 3, 2, 1. Relax. You can even hang out here. Then we'll get that other side. So, other side. Then we're moving to our side. Don't worry, we're getting through this workout. Bring it here on your knees. Get ready. Press up. Three legged dog. Knee across to pigeon. Here we go. Bring it up. Extend that leg up. Cross if you want. Knee in towards the nose. Press it in. Little stretch. You want a little more? Take it up. Open the hip if you want me to your nose. And here. Yes. Bring it up. Open. Take it across. Hold that pigeon. Let's get one more reach. Bring it across. Hold. 3, 2, 1. Ah. Let those knees drop to the side. Little butterfly stretch before we're moving on. Lay your head drop. If you need a quick sip of water, grab it. Otherwise, meet me down back here. We're gonna stay down on our mat for a couple more. One little quick circuit. Some things on the side. So getting some obliques, getting some side legs. Then we bring it up for one circuit. Then we take it back down. So all of it is a little bit up and down, right? All right, so watch me here. We're starting in our mermaid. So you're coming here if you want. Leggings are really getting me today, right? Anybody else have this? All right, so while we're here, while you're watching me, you can take it to that little 90, 90 if you want that little hip opener here to here. But while you're doing that, watch me. So we got our mermaid. Knees here, knees here. Big stretch over to one side. Then take it here. Then lift. Then bring those knees down. Stretch it over. Reach. You're gonna scoop up. You can even can either stay here or scoop up. Either on the hips here or into that side plank. Crossing in front. Join me here. All in one side. Here we go. So mermaid, stretch this way. Take it here. Up on the hip or all the way up. Slowly down, right? Stretch it over. Side to side. Press here. You can just hold here or cross it into that side plank Slowly down, side to side. Feel that stretch. Take it up, cross it under. If you want one more, take it up. 3, 2, 1. Relax. Let's swing those legs around to the other side. So starting here again, mermaid, opposite side. You can just bring the Hips forward. Or just get that stretch side to side. Or bring it all the way up into that side plank. In three, two, one. Reach it over. Bring it up right through here. Or reach it over, bring it up. Takes a little bit of work to get into that, right? Big stretch. That's why we call it athletic yoga. Right through here. Keep it going. Stretch. And up. Breathe. Right here. Big stretch. Last one. Three, two, one. Relax. Coming on to your knees. All right, so we're right here. We're gonna take it to one side, leaning if we can. So we're gonna do a little reach. Side leg lift. Reach. And up. Join me. Take it down. Leg and arm, Then obliques, little bend. Reach. Flex this foot. And up. If you can't get that low, just take it here, right? And up if you can. Here, flex. And up. Love this one because we get a good hip stretch. We get that opener here and here. We get those obliques working and we get those hips. Nice little stretch. Same thing. Other side. So open it up here. Feel that stretch, right? It's a really good stretch through that inner thigh. So watch me. You're taking it open, over, lift it up. Flex that foot and then come up with your core. All right? If you need to use that hand for a little push if you can. Lift it here. Here. Lift. And up. Yes. Here, lift. And up. Take it over. Really think about pulling that deep core in. Zip up the core. Reach up. Yes. Just about 10 seconds to go, then we're coming up on our feet. Oh, yeah. One more round. One more move and relax. All right, so, last one. We're gonna take it into that high plank. You're gonna get that rotation if you want. Little leg lift. It's hard to do, so take it here. Leg lift. Back to center. Take it here. Leg lift. With or without the knee. Let's get it done right here. So reach, leg lift. Back to center. High plank. Reach, lift. High plank. Find the balance. High plank. Reach. Lift, up. That's what it is. Turn into that side plank. Drop the knee, then do the leg lift, then come back right to here. Here, down. Sometimes we just have to be in the movement, figure out where we need to be. Right. One more here, here. And relax. All right, team, slowly come up onto your feet. Roll through those wrists. Get a quick sip of water. Right through here. We're gonna do one little round from up top. No more finishing. Nice and gentle down on our back. All right, so we're gonna get a series of those lunges. So that low lunge, we're reaching back, we're gonna start alternating, then we'll take it on one side, and we'll go through that world's greatest stretch, where we take it down, we drop it here, we reach it up, we come up out of it all on one side, then all on the other. And then we're going to take it through our warrior poses, right? So we'll take that warrior here. We'll open it up to here. If you want, you have the option then to take it here. We'll go through all three, right and left. Then we're down on our back, and that is it. So strong legs, strong core, strong upper body all the way through. You can tap it out. Alternating that low lunge. You decide how low you want to get. Whatever is good for you. Zip up that core. Shoulders back. Let's finish it out, athlete. Here we go in three. And two. And one. Reach it up. So if you can drop that knee all the way here. If you've got that mobility and flexibility, take it here. If that's not right, can also just step back and reach. Right here. Yes. And here. Reach. Whoo. Yes. And back. Power. Feel that power up through your hands. I know what you're thinking. This just feels like a lunge, Amy. Right. Take your time with it. Get low if you need to. 3, 2, 1. All right, same leg. I'm gonna have my right leg forward, left leg back. If you're mirroring me, it'll be the opposite. You're gonna step it back. Drop it low. Drop that knee if you can. Lean into it. Give yourself a second to take that foot out. Big reach. Take it through. Reach it up. Step it in. Here we go. Step back. Drop low. Can walk that foot out a bit? Reach to the ceiling as you extend that leg up. Drop it back down. Reach and same leg. Strong sequence. You got this. Yes. Reach. Take it in strong as you come up. Can you get one more? All the way through? Yes. Power up. Ah, yes. Legs, let's get the same thing. Other side. So now I'm going left leg forward, right leg coming back. You can just switch your legs. You don't have to turn. Nice and strong. Flexibility, mobility, strength, all of it. You have. Think about that core wrapping in as well. Power through that front leg. Here we go. Big reach, low lunge. Drop that back knee. If you can walk this knee out. Hand here. Power. Reach it up. Extend up through that leg. Take it back through. Reach. That's where that balance comes in. Right? Take it here. Big reach through. Yes, team, take it up, reach. Can you get one more? And relax. Yes, team. All right, so we got warrior each side. So your warrior 1, 2, and 3. Don't worry if they're perfect. All right, we're gonna step it back. Reach it up here, reach it up here. Power through here, okay. Does not have to be fluid, but let's get it done right here. Big reach. Right? Take it up and through. Push up that front leg. Reach all the way through. Take it back. Big reach. Take it back. Side. Reach it forward. Ah. Balance. Right. Take it back. Reach. Take it here. Reach it forward and relax. All right, so I know it's a little bit of turning in those feet, so do it. Best for you that Warrior 2 is here. Lifting here. But you can keep that back leg down if you want. Reach to the ceiling. Warrior one doesn't have to be perfect. We're getting it done. Other side. Reach up first, then turn. Here we go. So reach. Take it. 2. Lean into it. Bring it up. Up to you. Yes. Take it down. And here. Right, Take it up, take it down. Here we go. Lifts. Three, two, one. Relax. All right, team, how about a little triangle? Since we're standing, we'll go 20 seconds right. 20 seconds left. Turn one toe out. You're just gonna open here. We're gonna hold it. We're gonna come back up. Just hold for a few counts. Use your core to come back out. Think of it like that windmill, like we do in kettlebell. Here we go. Reach it down. Down the front of the leg. If you can just get to here, that's fine. If you can get to here, hold for three, two, one. Up and stretch. Keeping it short. Take it down. Three, two, one. Up and stretch. Turn your feet. Other side. Take it. 3, 2, 1. Other and stretch. Yes. 3, 2, 1. Let's get one more right here. Reach it down. 3, 2, 1. And relax. All right, team, one last quick sip of water. Down on your back. Let's finish with just a few gentle stretches. You've worked hard. I hope you felt it. I hope you liked doing the intervals so you didn't have to keep listening or looking. Go ahead, bring it down. Hug those knees in to your chest. Find a comfortable position. We're going to start with just that bridge. So bringing those feet in, we're going to tilt the hips, roll it up. Find that good deep core breath. Three, two, two, one. Tilt the pelvis. Tilt the hips. Roll up. Hands can be right down by the side. And slowly down. There's a reason this bridge is in so many workouts. If you've gone to rehab or physical therapy for anything, we use it all the time in prenatal, postnatal as well. Because we get low back, we get all of your core, core muscles. We get glutes and hamstrings, everything that is super important. Yes. 10 seconds and breathe all the way up. Last one. Hug one knee in, extend it up. Little stretch right here. Flex that foot, and then we'll take it other side. We're going to take it to that open, open book. So find your mobility, find your flexibility. We're going to start with the knees on one side, Arms here. We're going to roll to that other side. Taking the knees, taking the hips, taking the arms. Join me here. So, big stretch. Open up the arm, open up the knees. We're going right to left. Breath going at your own pace. I am not worried at how fast you're going with this. I want you to drop in those knees. I want you to open up through the chest. We're getting that spinal mobility that we all need, right? All the way through. One more and breathe. Good. Let's take it. We're gonna take it with a little arm slide. So big stretch here and bring it down. If you want, you can do a little foot slide with it, but mostly we want those shoulders down. Think of it almost like a little snow angel, but slide those arms up, slide them down. Core engaged in 3, 2, 1. Big slide and reach straight up. Mobility that we all need. If this is challenging for you, you're doing it, right? No, it's challenging for me. If you want to slide one heel out and then use the core as you bring the heel in, heel out. Up to you and bring it in. Yes, team. Reach it. Really be mindful of that core, right? Yes. 5, 4, 3, 2, 1. Hug those knees in. That is it, team. So I want you to find what's comfortable for you right here. If that's hugging one knee at a time, or if that's both knees, or if you want to bring it into that Happy baby or modified Happy baby. Open up the hips, release in that pelvic floor, whatever that is for you. Release in the low back and just breathe into that. Just take a minute. Find a comfortable position. Hand on your heart, hand on your belly, and get into your breathing. Thank your body for showing up for you today. Be proud of everything you did. Maybe that was challenging, maybe it wasn't. But we all need active recovery. We need to be moving our body in different ways, challenging our body in different ways, and active recovery, our yoga, our Pilates, our barre, our mobility is really great for that. A few more breaths, and then as you're ready, slowly roll to your side. Come up to a seated position. Take your time to get there. Find a comfortable seated position. Let your knees drop to the side. Let your head rest to one side. Getting a little neck stretch down through the center. Other side. Coming up to center again. Hand on your heart, hand on your belly. One big deep breath in and out. You did it. That was your athletic yoga. Great job, everybody.