30 Minute Cardio AMRAP Blast Workout - ACTIVATE DAY 7

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Cardio Amrap Blast workout. This is a cardio based workout where we are going to be working in Amrap style. So you will have a series of exercises to do in a set amount of time and your goal is to get as many rounds as possible of those exercises. Amrap as many rounds as possible. It is a fun format, it goes quickly, and the best part is you can go completely at your own pace and do what is best for you. Of course, I'm going to give you lots of different options to work to your fitness level and be where you are today. Are you ready? Let's do it. Let's start just by getting our bodies moving. We're going to get a quick little warm up, but we will keep it short. Just some mobility, work some dynamic movements and just moving to get the blood flowing, get our heart rate up, get our bodies ready to move. So like I said, Amrap is as many rounds as possible, but that does not mean that we rush these moves, right? It just means that you are in a race against the clock and yourself. Right? We're still getting good form. We are still taking it at a pace that is good for us. If you need breaks in those five minutes, you certainly can take them. If you don't, you can push through, make it a little more conditioning. But it is all about working to your level, working in a way that is good for you. So please remember that throughout this workout, form and safety over everything else and working to the level that is good for you. Let's open up those hips a little side to side. We can reach one arm behind, one arm down, right through here. So five minute rounds, it's gonna go quicker than you think. Let's walk it in right here. Roll the hips just like that and you will have four moves within that. A couple of them will have a right and a light, a right and a left side. But each move has eight reps. So let's roll it through right through here. A little side lunge one more time. You can count those reps and go at your own pace again. That's what it's about. Let's go flat back down and round it up. Or you can just switch. When I switch, it is all up to you. Some people do less than 8, some people prefer to do more. The way I have it structured, let's take it right here. Roll through your back. Is that pretty much every other move would be a little more Of a higher intensity, sometimes higher impact. And every other move, you could take it more of a steady state. If you can right here, walk it back and walk it in. Totally up to you. If that's not right for you, you can just tap it back and tap it in. But if you can't, walk it back. So every other move is more of your hit round and then more of your steady state. But if you feel like keeping it higher intensity the entire time, that is okay. I just want you to listen to your body and again, you do you move in a way that works for you. Be where you are today. It is your workout. You are just here for you. And as long as you are moving, bring it up right here. Tap and reach. That is all that matters. Just move your body, get your heart rate up. Let's leave this workout feeling better than when we started. Deal? Deal. All right, so we're gonna get started with that first round in just a second. We're gonna finish just getting that mobility work. Take it up right here. We are going to start with four moves again. Eight reps is all that we need. You're here, little stretch. All right, so again, within those five minute rounds, if you need to take a few seconds to breathe or a longer interval to breathe, you can. You certainly don't have to push through the entire five minutes. If you need to take it slower than me, totally fine. If you're going faster than me, totally fine. As long as you have good form. All right, if you don't want to count, just hang out with me. Here's your four moves. We're going to start with just a little side hop. Let's take this a little more of a slide. Then we have our in and out jacks. It's going to look like this. In and out jacks. You can take it low impact if you want. Then we're going to cross our jabs. You can reach. And then we'll take it to a mountain climber on the mat. Your five minutes starts now. So, forgot to say this in the beginning. If you want, you can keep it all standing. Every move that we do, the last round will be on the mat. Little core, who already forgetting, right up and out. But you can keep it standing if you want. And again, I'll remind you of low impact. We got eight right here. Four, three, two and one right here. Cross jab. So here's 1, 2, 6, 7, 8. Then standing climber if you want, or down on the mat if you want that core. So we got right and left is 1. 1, 2, 3, 4, 5, 6, 7, 8. One minute down. Here we go. Side hops again. Thinking that this is a little more steady state, a little lower impact. Then we have those jacks a little higher intensity again. You can take it low if you need to. I'm probably going to drop to that in some of them. Four, three, two. Sorry. In and out is one. Cross your jabs right here. So we got eight. You want to go quicker? You can. Four, three, two, one. Mountain climbers either standing or down. Let's take it right here. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Bring it up. Metcon at its finest. Here we go. Side hops. Five, six, seven, eight. In and out. Jacks are going to feel a little longer because here's 1, 2, 3, 4. Yes, team. Again, you're probably on your own count, so I'll try not to count out loud. Here we go. Cross jabs. We're halfway there. Two and a half minutes in. Let's take it with that climber again. You can take it standing if you want, or down on the plank. Here we go. I'm gonna cross it this time. 8, 4. Take your time getting up. Getting in and out of that move is our mobility work for the day, so make sure you're intentional about it. Here we go. Three minutes down, two to go. Yes. Team Jax. Let's get them over with. Here we go. I think there's gonna be one out of every circuit that we're not gonna like. This is it for me. Maybe it's because it's the longest, because we have up and down as one. Yes. Cross your jabs right here. A little bit of kickboxing in every circuit, but you always have the option of just reaching. Let's take it down. Here we go. I'm gonna cross, but you don't have to. Yes. Boom. Walk your way back up. We're on that last minute. Can we get them all in? So remember, steady stay, then high intensity right up your intensity every other move. Either way, as I'm getting tired, I'm trying to keep that chest lifted so I'm not leaning into it here. Boom. Cross your jazz right here. We got a climber last time. Take it down. Make this one good. Wherever you are, I want you to get to that climber and just hang up there for 20 seconds. All right, let's finish out this five. I'm gonna hang with my climber. Even though I'm at my 8 right now, I'm gonna hang for 10. So when you get to the climber. Just stay there. We got four, three, two, one. Stretch it back. You got a minute to breathe, so I really want you to use that rest. I know it's tempting to feel like, oh, I gotta keep going, but I want you to remember the recovery is part of the process. Right? We want that heart rate to drop down just a bit. So we go in fresh for this round two. Okay. You can keep tapping your feet. Make sure you get some water, make sure you get some rest. Rest is part of the process. All right, so here we go. Round two. Five minutes. Just like that, we got our skater. So let's go 1 and 1, 2 and 2. You can also hop it. You do what's best for. For you. Then we got our speed bag shuffle. 3, 2, 1. 3, 2, 1. You can also just step it if that's better for you. 1, 2, 3, 4. Then we're going knee crosses. But we got right and right and left for 8. Right through here. 8. Then we got a plank jack. You can take it standing. Let's do it. Five minutes, starts now. Here we go. So eight. Skater can be low impact or high. You can also decide. I know I'm kind of making a little arbitrary of what is right side, left side is one, and what is just one side counts as one. So it's totally up to you. Oh, I'm adding that cross. You don't have to, but if you want. Here we go. Get set up. Knee cross, both sides for eight. Here we go. You can keep it lower. Impact. You can jump it. Other side. Get set. So we're taking it down to a plank jack. I'm gonna go on my elbows. You can take it. If you want to go standing, you're here. Or elbows right here. One minute down. Eight, seven. Nice and light. Core engaged. Stay lifted. Four, three, two, one. Again. Remember the mobility. Getting down and up is part of the process. Here we go. Skater 8 again. If you need a breather at the end of the round or at the end of an exercise, take it your workout. You don't have to hang with me. Speed bag shuffle cross. If you want. 3, 2, 1. If you'd rather just keep it shuffle, if that's better for you, go forward. Or again, low impact. Two, one. Knees. Get ready for that cross. Here we go. Jump it or ground it. Either way, bring it across. Core engaged. Here we go. Two minutes down. Yes. Team, what's next? Plank jack. Let's do it. Here we go. Four, seven. I really want you to think about your core when we're down on the mat, staying lifted, it's not just about the movement. It's about the core engagement. And again. We're here. Halfway there. Two and a half minutes. Two and a half to go. Let's do it. Bound side to side. We're in low impact. You do you. Four, Boom. Here we go. Three, two, one. Three more. If you're with me, get ready for those knees. Let's set it up. Three minutes down. You want to cross it a little more. Get that opposite elbow across your knee. Breathe. If you need to keep it going, right through here. Here we go. 8. Yes. Team, we are down almost to that last minute. Here we go. Can you get a little quicker on everything? Maybe a little lower in your legs? Because you got one minute, team. Hang with me. Yes, you can. Three, two, eight of everything. When you get to those plank jacks, I want you just to finish them out. Right? Finish your time. Yes. Knee across. Here we go. Right here. Yes. All right, I'm going to my plank jacks. When you get there, you just finish out your remaining time with whatever you got. So we got 15 seconds. Stay lifted. If you feel like you're dropping in your core, take it here. If you can keep those jacks, finish it out nice and strong. Stay lifted. Four, three, two, one. Yes, team. Child's pose. How is that heart rate? So metabolic conditioning? Yes. We're keeping it cardio, but we're getting a lot of things that are getting your lower body, your upper body, obviously your core. So we're getting that strength, too. We're getting those muscles working. Catch your breath. Maybe you need a little more. I know I do. This time. All right, team, speaking of lower body, watch me here. Side lunge, shuffle. So you can either go here to here or shuffle. Let's go. 1, 2, 3, 4. Then we got squat jacks. I know that sounds kind of funny, but we're gonna keep it low. Jacks, just eight total. Then we're going with a V step. All right, so we're gonna punch it, punch it, punch it. Out, out. In, in. Then we're going to a plank press. Getting that upper body. Hand, hand, elbow, elbow. Let's get it done. Side lunge for eight. Here we go. Five minutes starts now. Low impact or high, you don't have to touch the ground. If you want a little bit more of that mobility or a little bit more of those hips and glutes working, get low. Otherwise, keep it high. Speaking of glutes, here we go. You got eight. You're Staying low in that squat. If you need to, just tap 4, 3, 2, 1. And relax. Diagonal V steps, so you're out, out. In, in. That's one. Punch it if you can. If you want. Back and jump one more. Whatever works for you. All right, plank press down onto your ground. You're going down, down, up, up. Then switch your lead hand if you need to take it. Knees. Right, left, right, left, left, right, left, right. If you're taking it standing, just do jacks again. I know. Two more. One minute down. That's gonna be a killer, but let's get that upper body working. Bring it up. Right through here. Here we go. Side lunge. Down, hand up. You want more speed and power. Low. Take off again. If you want more mobility and strength, get down there. Here we go. Squat. Jackson, jump it. Or 7, 8. 7. You can go fast, too, if you want. Four. Just think wide, stay low. Boom. Diagonal V step. Don't worry about it. Just out, out, in, in or out. And jump. Out, out, in, in. If you want to punch it. Two more. Don't overthink it. Just move your body. Plank press. If you want to stay up top, you can. Two minutes down. Here we go. Core engage. Right, left, right, left, right. You do not have to be up on the toes. You can be on the knees and still. Keep that core lifted and working through the arms. 4. And up. Hips, stay. Squeeze. Square as much as you can. They're gonna get a little movement, but I want you to stay lifted. Yes. Stretch it back. Yes. Team, back up to the top. We're halfway there. Right? Here we go. Side lunge, shuffle. Mobility, strength, power. Three, two, one. Squat Jacks, right here. Here we go. Eight, seven, six. Five, four, three. Three minutes down. Two to go. Diagonal visa. Out, out. In, in. You can keep it just this simple or jump punch it. You ever used to take one of my kickboxing classes? You know we love this move. Yes. Plank press. Take it down, down, down, up, up. Think about your arms and your core to take your mind off that heart rate. All right, let's do it. A minute and a half to go. Strong Core stay lifted. Breathe. Right, left, right, left. You do not have to go fast with this. In fact, I'd rather you get the strength and feel like you have to crank it out like that. Take it slow and controlled. Nice and tight. Four more and breathe. 3. I know you're like, I didn't sign up for strength today. I came for cardio. That's okay. We're getting it working. Almost cheated out last Time. One minute to go. What do you got, team? If you need a breather, take a breather. Or join me right here. Side lunge for eight. Squat jacks, right, V step, whatever you need to be. And then that plank press. Here we go. Squat jacks right here. Eight, stay low. Seven. Remember, you can. Six, five, four, three, two, one. V, step. Out, out. In, in. You need low impact. Keep it here. You want it higher? 3, 2, 1. Yes. Team, you got 10 seconds. Can you get them in? Down, down, up, up. What do you got? Hang with me and relax. That is your time. Feel free to finish it out if you want, but you don't have to. Team Water. Let's do it one more round. It's gonna be a fun one. All right, so let's take it right here. Whoo. We're gonna go front kick, punch, punch, right and left. If you want, you can tap it back, right? You can tap it back. Right leg, then left leg. So punch and kick, punch and kick. Whatever you need it to be for you. Then we got our Heisman. Three, two, hop. That's one. Three, two, hop. Or steps? Step, hop. Land it, bring it up for the core. One, two. Then we got a burpee. Guess what? We only got four. You decide what you need it to be. If it's just a touchdown and up. If it's a walk, back or jump, you do you. Here we go. Kick and punch for one. If you want to get low with it, you can take it too. Breathe. Two, up. Don't let that throw you. If that is in your brain, just do kicks and taps or up and back or punch. That works too. 4, 3. The point is to move, so don't get hung up on what it looks like. What's next? Oh, Heisman. Here we go. 3, 2, 3. You can go quicker if you want. You decide where you need to be. All right, team, we got four burpees. What do you got? Only four. You can take it all the way down and up. I'm gonna give you some options. Here's your first one. Here we go. Down. Pop it up. Jump it up. Or here, walk it back. Walk it up and up. Or just here and up. You do. You just get four in. Whatever works for you. Back to the top. Kick and punch. One minute down. Here we go. Head up. Yes. Three, two, one. Get set up. Same thing. Other side. Here we go. Punch and kick and punch, kick and punch. Doesn't have to be that full kickboxing kick. It can just be a little Charleston step right there. We go, Heisman. Let's do it. 3, 2, 1. Try to cover the space. Land into that hip. Even if you're stepping, I want you to land on the hip. Drive the knee to the chest to get that core right. You're sticking the landing. Drive the knee in two minutes, down, burpees. You do you. I'm not. I can't see. You pretend like I can, but you pick what feels good for you in this moment before. Here we go. And down. You also don't have to go all the way down. You can do this burpee, which I love, right? Two, three. Yes. All right. Two and a half minutes at that halfway point. Breathe if you need to. I know I need to hit and punch. I'm gonna go right here. Kick, punch, down. Kick, punch, down. Maybe that feels better for you. You do. You breathe. Three, two, one. I think that's probably what I meant in my programming, but I read kick and punch, so it's punching. So either one, you can go here and here or here, here. 4, 3, 2. Heisman, let's do stick it. Drive that knee to the chest. Two, one. Let's do it. Core engaged. Here we go. You do you. You can go down, pop it back, pop it up and up. You can go down, walk it back, walk it in, take it up. You can go here, lunge, lunge, and up. Breathe. All right, team, we are at that last minute in about 10 seconds. What do you got with me? Here we go. So kick and punch, or tap and punch, whatever this move is for you. You can always seven something different. I try to get you working in all directions, all planes of motion. We get that mobility, too, but you can always switch it up. Here we go. Pull up through. Four, three, two, one. Heisman, let's do it. We got eight. Can you get a little quicker, a little lower? Really stick that landing. Drive that knee up to your chest. Yes, you can. Wherever you are, when you get to these burpees, I want you to get four good ones for you, whatever that is. Let's finish strong. Here we go. 4. This is my count. You do you. Last one. This is it, team. Yes. You did it. That's it. No bonus, no nothing ending on a high note. Ending as we're tired. I do want you to tap it out unless that heart rate come down. Just taps in front heels. Bring those arms and the little hamstrings to get. Open up those arms right through here. And let's get one stretch right there. Yes, team. Hopefully that heart rate is coming down. Feel free to grab some water. I am so proud of you. I'm so proud of me. That was not easy. Right? So when we're getting these AM wraps, yes. We're getting that metabolic conditioning again because we're sneaking in that strength with some lower body, with some upper body, certainly with some core. But we're getting both hit and we're getting that conditioning right. We get those high intensity intervals, we get a little bit in between and we're getting that cardio conditioning. We are all athletes. That's something I'm going to remind you of all the time here. We are all athletes. And if we're just the everyday athlete, if you can move, you have a body, you are an athlete. You want to stretch out that arm. Grab on right here. Lean into that hamstring. Stretch. Yes. Team, walk your hands through the middle if you can. Little petal of those feet. If you want to put your hands right here, that works too. Begin that little petal to stretch it out. Leave me a comment, let me know how you are feeling. Are you as tired as me? Are you feeling good? Do you have that energy, that exhausted energy? I would love to hear from you. Remember, if it was hard, it's because you were working hard. It was challenging. It's because you're challenging yourself. Don't let your brain tell you any differently. You worked hard today. You moved your body, you showed up, which is the hardest part, right? Finding the time, finding the motivation. We're all busy. We all have a lot of things going on. But you are here. So I don't care what it looks like. I want you to be safe. I want you to do things effectively. But if you're moving, that's all that matters to me and I am so proud of you for that. Let's take those arms in the front. Check out all the links in the description. Join us in the BodyFit Athletic Club now on the BodyFit by Amy app. If you want that extra support, if you want to work with our dietitian Shin and me, check that out. We would love to have you. Also, if you're looking for one on one coaching, check out Body Fit Elite. Follow me at Bodyfit by Amy on social and check out the website. We got blog articles, we have recipes and so much more apparel. You can find links in the description too. For all of my favorite equipment. Roll those shoulders. Thank your body for showing up for you today. And. And I thank you for showing up with me today. One big deep breath in and out. You did it. That was your metcon AM wrap. Last workout. Great job, everybody.