30 Minute Bodyweight Pyramid Stack Burn Workout - BURN #5

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your bodyweight pyramid stack workout. This is day five of your burn challenge. In this workout, we will be using body weight exercises to get strength, to get cardio, and to get mobility. We'll be doing that in a pyramid stack format. So we'll be going up the pyramid stacking 30 second intervals of different exercises and then back down. It is a fun format that moves really quickly and of course I will give you lots of options to be where you are today. Are you ready? Let's do it. Okay, let's start with a quick warm up. Just get your feet moving. In a march or a jog, roll those shoulders to the back, start small, then take them a little bit bigger. We're gonna keep the warm up short so we can keep this workout short as usual. It will be a dynamic warm up serving as movement prep for what we're going to be working. Take those arms one at a time to the back. But of course, if you need more of a warm up, please get it on your own. You can check out my extended warm up and extended cool down videos in the description below. Let's take those arms out nice and wide, try to really stretch it out through the fingertips and then step out into that side lunge. So, pyramid stack, maybe you've done my cardio pyramid stack or my weighted pyramid stack workouts. It is a fun format that moves very quickly. Because of it, we're gonna get that heart rate up. So just do a little hinge right here. Down and up. And then we're gonna squat it down with a little hip roll. It moves quickly. We start with 30 seconds of the first exercise. Then we get a 30 second break. Then we do exercise two for 30 seconds, followed by repeating exercise one for 30 seconds. Then 30 second break. Reach it down, reach it up, and if it feels good, rock it out. So we're gonna hold it here for a second. Press those heels down, down dog, back to center. Then we go to exercise 3, 3, followed by 2, followed by 1. 30 seconds each, then a break. Then we go to 4, 3, 2, 1, and then we start taking them away. Then we go 4, 3, 2, 4, 3 and 4, all in 30 second intervals. And when you get to that exercise one, it is followed or the last exercise, whatever it is, let's take it right here. Reach it back, you get a 30 second breather. So we stack it up, we take them off, we stack it down and it moves quickly. Your heart rate will be up no Matter how you spin it, take it here. If you can, drop that hand down. Otherwise, stay up top, walk that foot out, drop that knee, reach that arm up. So all body weight today, and most of it from a standing position, we have take it back right here. One exercise, drop it down in our first step, that takes it out in an inchworm, and two exercises that are down in our second stack, but they will follow each other. So there will be a little bit of getting up and down, but I will give you some options. Round it up right here. Tap it out and reach. Take it here. I will give you lots of options. So if you want to keep it all standing, you can keep it all standing. Ah, reach it over. Mainly we are going to get cardio and strength and mobility, but I'll give you options depending on what you need today. Maybe you need more of the strength and you want to slow it down. You want to get a little lower on things, really push through the strength intervals. Maybe you want a little more cardio. I'll give you options to sort of add on or increase the intensity. Maybe you need that mobility and you're going to take it with mobility. It is up to you and what you need today, we're going to get. Get it all in, but I'm gonna give you options to tailor it to your needs. All right, so watch me here. You can keep with these little stretch, these little toy soldier kicks. Our very first move in our first stack is gonna be a squat into a side lunge. Then we're gonna take it center squat into side lunge. Try to get low so we really get that lower body working. If you really want the mobility of that side lunge, hang out there for a count. If you want the cardio, pick up your pace. That's our first move. Followed by some upper body. Then we'll stack it up and stack it down. All right, it's gonna move quick, but it's gonna move quick. Here we go, we got 30 seconds. Squat, side lunge. Here we go. Alternating our sides. Step outside, lunge. Sit low in that squat. Step it out. Watch me here. I'm getting my hips low, and then hinge drive the hips to the back hip, slow. It's a hinge. Hits to the back right legs in different ways. We get that one more each way. Yes. Last one. And here. Shake it out. You got 30 seconds to breathe. Next one. It's mobility, but I'm going to give you options. We're going to take it up to that I with our arms out to That T, if you want to hinge it here, you can get a little more through the back. And then we're going to do some tap outs. Again, mobility here, cardio here, but we're gonna get that shoulder mobility and strength. We're getting it all in. We got 30 seconds of I T, tap outs and then sides and then squat, side lunge. Here we go. 30 seconds I T, I T. It's harder on your upper body than it looks. And again, you want to pick up the pace of the cardio, but I still want that strong eye, strong T. Not just here to here, right? We really I t, I t. Right upper cardio. Five seconds here. Three, two, one. Squat it down high and breathe. All right, 30 seconds to breathe. We are two. Exercise three. Watch me. We are gonna go front knee, front knee, side knee, side, knee. So cross, cross, side. If you want more of that core, really bring it across and really bring it in. If you want more of that cardio, pick up your pace. We're gonna get strength and cardio either way, and mobility. Then we go to our eyes and our T. Tap out, then squat, side lunge. Here we go. Cross, cross, side, side, cross. Low impact is here. High impact. You're still getting that pull, right? Cross, cross, side. We got cross obliques, inside obliques. Internal and external abs are working either way. Let's keep it going. I tap outs, I and T, up and up. You can keep those thumbs up or arms out wide. And again. If you need more that mobility, just think stretch, stretch, up, up. If you want that cardio. Up, up, strong through that upper body. I'm so sore from the workouts I filmed yesterday and earlier today. I am feeling it. Get ready. Three, two. Squat, side lunge. Here we go. Step out. Step in low to side. I know. Here, drive the hip back low. And breathe. Step it out. Yes, and breathe. Five seconds. Three, two, one. Shake it out. All right, we are at the top of that stack. Water if you need it. We are going to inchworm it out. So if you don't feel like going down to the mat, you can just reach it up, reach it down. You can keep it right there. Get the hinge. Otherwise, if you can walk it out to here, walk it back. You have an optional push up at the bottom. It is totally up to you. If you want to get it in core engage, this is at the top. Exercise four, inchworm. Here we go. Roll it down. Inchworm it out. Optional push up, Inchworm it back. We got core, we got mobility, we got heart rate again. If you want to knees or toes. And walk it back. Otherwise, modification. You're just reaching it down. Hinge, reach it up, reach it down, reach it up. Let's get one more all the way through. Walk it back. Yes. Side, knee, knee, knee, side, side, cross, cross, side. You really got. Your brain has to think cross, cross, side, right? So we get those obliques, we get that core. Keep it going. Cross, cross, side, side. Lots of power if you want it. If you don't, that's okay too. Breathe, breathe. Cross, cross, side, side. It tap out right here. I nt, I N t. Up and up. If you want to get low, you get a little more of that lower body too kind of slow, similar to that side lunge. And again. Strong arms up and out. Try not to just be here, but really reach, reach up, reach back, reach up, reach back. This is the longest set of the stack. We got 3, 2, 1. Squat side lunge here. And this is the last time we're doing the squat side lunge, so make it good. I know we're always sick of that first one, but we're taking them away after this. And breathe. Get low. Can you pick up your pace for this last 15, but still get low. Squat inside. Right here. Squat side, push out of it. Shift your weight. Yes. Last one. Three, two, one. Shake it out. Water if you need it. All right, team, that was all four. Now we start taking them away. No more squat, side lunge. We have our inchworm optional push up or just our hinge and reach it up. We have our side knee, cross knee. We have our it. Tap out. That's all we got. All right, get ready. Let's get through it. Three rounds of 30 inch worm. Here we go. Reach. Walk it out optional push up, walk it back. If you want straight up mobility, just keep that inchworm. You can be right here and walk it back. Or again right here. Reach down, reach it up. If you want straight up strength, you can take the inchworm out and just crank out those push ups. It's up to you. And breathe. Let's get one more all the way through. Then we got those knees. Walk it back. Here we go. Cross knee, side, knee. Get it done. Cross, cross, side. Take it up. Yes, you can. I know. And up, up. Breathe into it. 10 seconds to go. 5, 4, 3, 2, 1. It tap out. I t this is the last time you're seeing this one, so make it good. Get that mobility. Big stretch, big stretch. Get that tap out. Get low if you can. Low, low. If you want more of that lower Body and breathe. Yes. 10 seconds to go. Water's coming. I t high out, Straight up and out. 3, 2, 1. And breathe. Water if you need it. Now we're down to two. Inchworm, push up. Side knee, cross knee, or just your hinge. All right, we are so close to being done with this stack. And then we got one more. Similar but different. All right, give yourself a second. Little taps. Inchworm, push up again. Whatever you need. More mobility, more strength. Again. If you just want to crank out those push ups for 30 seconds, that's an option too. If you want to get them both in, take it here. Here we go. Reach it down, walk it out, push it up, walk it back and reach it down. Inchworm for mobility. Push up for strength. Walk it back. Totally fine to be here. And reach it up strong. Hinge, reach it up strong. Or just inchworm it out without the push up. That works too. All the way up. Last one. You got five seconds. Get it in, push it up, walk it back. Cross knees, side knee. Can you pick up your pace even if that's low impact? Knees across, across. Side, side. This is it for this one. Side, side. Strong arms. Strong. All the way through. And breathe. Five seconds to go. Let's get it done. One more time. All the way through. 3, 2, 1. All right, team, last one. All we got. Inchworm, push up. Whatever you got in you. Push ups. Inchworm or together. Last one. We get an extended break, and then we go into that next stack. All right? So let's get it done. Last 30 seconds, get in place. Shoulders back, core engaged. It's that nice. Good hinge, Walk out. Strong arms, strong core. Here we go. Take it out. Walk it up, push it up, walk it back. Reach it up. You can go slower than me or faster than me. It is totally whatever is good for you. And breathe. Take it here, take it up, walk it back. 10 seconds. Make it good. Then this stack is done. 5, 4, 3, 2, 1. You did it. Ha. Tap it out, shake it out. Nice job, everybody. All right, you shake it out. You can keep these little taps if you want. I would love for you to grab some water. All we need is one more step. Just like that. In terms of timing, I know that felt long, but it also felt like it went by quick, right? That's why we love these workouts. And sometimes we love to hate them, right? All right, so keep shaking it out. You got 30 more seconds to breathe. We got 30 seconds. We're going plie, squat, into curtsy. You can come up out of it. Or you can stay low if you want more of that leg work. Stay low if you want more of that mobility. Really get the stretch all the way through. Then we're going to take it lateral shuffle, and we're tapping laterally down, right this right core, cardio, legs. Then we got two things on the mat. I'll talk you through them once we're there, and I'll give you options. Ready? In three, two, plie, curtsy. Get low, tap it behind, get low, tap it behind. If that is too much for you, you can just tap here, tap in, tap in. Sometimes that curtsy doesn't feel great on your knees. Just tap it back, get low in the plie. Tap it back if you can. Inner thighs to outer thighs. Inner squeeze, outer push. Yes. Three, two, one. Shake it out. All right, next one, shuffle. You can do a double step and reach just like this, or shuffle and reach. Shuffle and reach, whatever you got. We're gonna stay low for the legs. To keep those legs working, we're gonna get that reach for the core, arms up for upper. Let's get it done. Whatever pace you need for you, be where you are today. In three, in two. Lateral shuffle. Here we go. Lateral reach. Lateral shuffle. Reach or shuffle, lateral reach. Whatever it is. Breathe. I really want you to try to touch the ground if you can, because then we get that good lateral flexion right through the obliques, but also we get that big mobility stretch through our shoulders. Right Again. Double step works, too. We're going right into our plie, curtsy. In three, two, and one. Here we go. Plie, curtsy. Yes. Down and down. And here. Take it low and up. Yes, you can. 10 seconds. Burn. Tap behind if that's weird for your knee, but try to get low on that plie. Three, two, one. Yes. Shake it out. Two, down, two to add. All right, this time we're going plank. Walk out if you want. You're gonna go out, out. In, in. If you want to keep it standing. Otherwise, we're taking it here in our plank, we're going out, out, out, out. In, in. Just like that to keep the core moving. So zip up that core, keep it standing, take it low. You can be on your knees, you can be on your toes, but strong core. Here we go. Out, out, in, in. Switch that lead. Out, out. What I want you to think about is that core working hard. If you need to take it. Arm, arm, foot, foot, arm, arm, foot, foot. That works, too. I want you to get that stretch out of it, too. So we're going to Play around with getting even wider as we go. But for now, out, out. In, in three, two, pop it back up. Lateral shuffle. Take it. Bend, shuffle, shuffle, bend or double step bend. Double step bend here. Yes. You can remember how quickly that first. First stack. It was challenging, but we got it over with. Breathe. And down. Breathe. Down and up. Three, two, plie, curtsy. You can come up and down in between if you want, or stay low, low, inner thigh to outer thigh, inner squeeze, outer push. Whatever you need for you. I'm gonna come up out of it. My legs are super tired today. Hi. Trying to get a lot of workouts filmed in the last couple days. Last three, two, and one, Water. Ha. All right, team, we are at the top. We're staying down low. If you're gonna keep it up top, we're doing a W pull. So we're gonna squeeze, squeeze. So you can just tap it down and back or down and out if you're able. We're thinking pull, lower back, upper back, squeeze, take it down, squeeze, take it down. So join me down here. And then we pop up into that plank in three, two, one. Here we go. Squeeze. And back. What I want you to think about, pull those elbows to your side. Big squeeze. Pull your heels together so here, all through the back. And then pull those heels together to really get the glutes and hamstrings while we're lifting. All through that back. You got 5, 4, 3, 2, 1. Pop it up into that plank. Here we go. I want you to reach out wide. Reach out. In. Reach out Wide. Reach out. In, breathe, breathe. In, in. If you want to, just keep it out, out, in, in. Quicker. That works too. But if you can really get that extension. Challenging, right? In, in. If you're up top. Out, out. In, in, out, out. In. Yes. Up onto your feet. Shuffle, lateral tap. Remember, this is your last one with all four. Then we start taking them away. We're gonna be done before we know it. Yes. You can slow it down if you need to, because you know you got those plies and curtsies coming. Keep it here. Think about that lateral movement. Think about that upper body stretch and moving for obliques. In 3, 2, 1, plie. Last time right here. Curtsy. You got plie, Tap, curtsy. This is it, team, huh? Yes. Take it low, take it behind. 15 seconds, then we are done with this move. Low and squeeze, take it down. Three, two, one, and breathe. Yes. All right, get rid of that plie, curtsy. Now we got three. We got that W. Pull, squeeze in the back. Squeeze in the glutes. We got that plank walkout. We got our shuffle lateral bend. Let's get it done. Start low if you can. If you're starting up top, remember, you're just going to squeeze down, tap those feet back and then out, out, in, in. If you want to keep it standing, let's get it done. Three, two, one, pull. Squeeze. Yes. So remember, we're not just pulling, we're also lifting those legs and lifting that upper body in the same way we would in a Superman, right? So we get that squeeze down through the back of the back, then stretch it and up. Lift and up. Lift those legs high, lift those elbows high. Pull the elbows close to your body and click Those heels in. 3, 2, 1. Up on that plank. This time. If you want forward, forward, back, back. Just your upper body or out and in. I know it's a little bit weird, but it's going to challenge that plank, right? And it's also getting you that stretch. You could also just be here. It's almost like a child's pose in the plank, right? I know you're like, what are you talking about? Amy? Who? Keep it. 5, 4, 3, 2. Up on your feet. Shuffle. Last time, shuffle and bend. This is it, guys. Then we got it all on the mat to finish it. Out. Yes. Breathe. Yes, you can. Ha. Get a little quicker. A little lower. Again. Try to touch the ground if you can. Shuffle, touch, shuffle, touch. Three, two, one. And breathe. All right, down on the mat. Ha. You did it, team, huh? We got two. We got one. Then that is it. Then we were cooling it down. No bonus move. Don't worry, I got you right here. Gotta get some airflow. Squeezing that back. Squeezing those legs. Squeeze those. We're gonna lift. Take it up. Lift the legs. Lift the upper. Three, two, w. Pull and back. If you want to keep your upper body up and your lower body up the whole time, just pull the heels in and pull the elbows in. If you want to drop it down for that little break in between, you can more mobility. Totally fine. Squeeze, lift and back. It's still a very controlled motion. Three, two, one. Pop it up. Let's go. Out, out. In, in, forward and in. Take it out. Out. In. This is it. Forward, in. Can you get super wide and super forward using that core to stay lifted? Yes. It's gonna be weird on those arms. That's where that upper body work comes in. But let's get it done. 10 more seconds. This is it for this move. Out, out. In, in, forward and back. Last one, stretch. Stay right where you are, team. All right, so last move of the day. Let's add a little spice to it. We're gonna going to do that w pull, then we're going to push it all the way up to that high. Push up, then slowly lower it down. Lift up and pull. Push it up. All right, so it's just like that. Superman. Push up. We just want to get the core. We want to get that lower and upper everything working together. Last 30 seconds. Let's get it done. Ready? Here we go. Pull, squeeze, push. Take it pills. Squeeze, push. You can push up through those knees again. If you're standing, just pull it down. Push and pull. Squeeze. Take it up. Yes, you can. 10 seconds to go. Make it good. Strong upper, strong core. Lift with that core, especially as those arms get tired. Last one. Breathe. And up. Stretch it back. You did it. Take it here, team. I want you to hang out in that child's pose. Take those knees out, reach those hands in front. If you're standing, you can just put your hands on the back of a chair, couch, whatever. Let's come up on all fours. Let's round it. Cat to cow. I wanted this workout to be whatever you need it to be, right? We're gonna get it all in. We're gonna get strength, cardio, mobility. But I wanted you to have options where if you can take it right here, we're gonna get a little hip flexor stretch. If that's too much for you, take it up top. But if you can walk it back, you can even take that stretch through here. If you needed more cardio, you could take it a little quicker. If you needed more strength, you could add that push up, or you could get lower on those squats and lunges. Other side. So remember, I always want you to be where you are today, and that's going to look different. Maybe you know that you have a heavy workout tomorrow or you went heavy a few times earlier this week. Maybe this is what you needed. Step it in right here. Round it up. Let's take it out right here. Roll those shoulders here, pressing out gently on the inside. But remember, listen to your body. You're gonna get that energy. But you might go into it thinking, oh, I just don't want to do strength. My muscles are sore. Get more cardio, get more mobility, whatever you need. And of course, check out the other workouts on my channel. I have so many that are very specific, specific to one thing or the other. I'd like to think all of my workouts have those options to take it up or down, whatever you need. But I specifically have mobility, cardio, cardio, mobility, combined, all of it. Active recovery, strength based, all of it. Stretch it over. So make sure you check that out. And of course, subscribe to my channel when you subscribe. That helps me keep making these workouts for you here on YouTube. So hit that subscribe button. Make sure that you turn on the notifications. That way you always know what's coming up, when there's a new workout release, when there's a live workout. And also make sure that you like this video. And leave me a comment. I love hearing from you. Hopefully you're feeling good. Just reach it. Grab that foot if you can. Tilt your hip forward and.