30 Minute Cardio Core Conditioning I Absolution Day #2

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core conditioning workout. This is dart pumping cardio that we will also be mixing in some core. Every move has three different versions that we go back to back to back, increasing the intensity. And you don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Foreign. Just getting warmed up. March or jog, whatever is good for you to get the blood flowing, get your body moving. Let's roll those shoulders. Try to release any tension from the day, the week, the month, the year, whatever it is, just let it all go. Thank your body for being here with you today. I'm gonna thank you for being here with me today. And let's get it done. This is cardio core conditioning, like it sounds. We're gonna get cardio, we're gonna get core, we're gonna get conditioning. But of course, I'm gonna give you lots of options. So this workout can be whatever you need it to be. Let's open those arms up right through here. Take it side to side right there. So we have three rounds of every move. Did I mention that this is a no repeat workout? So every move has three different versions, but once you're done with it, you are done with it. To move fast, let's just take it side to side. Opening up those hips. Reach that arm up. At about the halfway point, we will get a little bit of a longer break, but you have three rounds of each move, 30 seconds each, back to back to back. We will increase the intensity. Squat it down, roll that hip with each round so you have your base level. That's level one. Level two, we up that intensity. Level three, we up that intens. And we add a little bit more core. Let's hinge it down right here. And let's reach it down. We're gonna hinge. We are going to reach. If it is good for you, we're gonna walk it out to that inchworm. Otherwise, you just keep that hinge and reach. If you can walk it out to here, you can go on those knees as well. All the way up and reach. So with several of these moves, that third round is gonna come down to this plank position or position on the floor. Nothing on your back but a plank position. Speaking of, stay here. If you can press up to that down dog. If that's not right for you, you can go to those knees here to here. Stretch it back and walk it back right through here. Tap and reach behind. Open up the hip, drive those arms forward. So if going to the floor in that third round is not right for you, you just stay with level one. Level two, it's going to be adding a little bit more cor. That will keep the cardio going. But I know the floor is not right for everybody. Hold it here. Stay here. If you need to drop that hand down. If you can reach that hand up, drop that knee. So especially if you are pregnant, second or third trimester, or in that early postnatal early healing of the diastasis recti or some pelvic floor dysfunction, you may want to stay with that standing or anybody else who needs or wants to modify for any reason. You stay with level one. Level two, you can take it to level three if you want want. If you're able, take it all the way down. Right here. Drop that knee. So it is all about being where you are today. You know, I always say that. Reach under and up. Work to your level. Challenge yourself in a way that works for you. Step it in right here. Round it up. But in a way that's good for you, that leaves you feeling accomplished and successful. Remember, if you showed up here today, you are succeeding, you are successful. I will always remind you of do that. I don't care what it looks like. I want you to be safe. I want you to be moving your body. But the most important thing is that you are here today moving, getting stronger, getting healthier, feeling better, knowing that you are worth it. That is what is important about today. Let's bring those hamstrings up. So with that, we're gonna increase that conditioning. So conditioning of our hearts, our lungs, of that oxygen flow and blood flow, our bodies get more efficient at pumping everything to our bodies, right? And we will obviously get a little strengthening and sculpting as well and some mobility work again, level one, level two, level three, 30 seconds of each. Then you have roughly around a 30 second rest in between. At the halfway point, we'll take a longer rest. In that rest time, you can keep your feet moving just like this. You can take a real rest. That is where I will preview our next move and the version. Got it. Are you with me? Of course you are. All right, watch me here. Our very first move. Again, we're going to start with level one is just that hamstring curl. You can keep it low impact, you can add a little power and then we'll increase as we go. Let's get it done in 3, 2, 1. 30 seconds. So when we get to these and It'll feel. You'll notice this more as we're going on. You can think of that level one as your mobility round. So I really want you to think about opening up the chest, pulling those shoulders down, getting that hamstring up, flex that foot. Core is engaged. Mobility round and active recovery, because then we're going to take it up in intensity. So we get mobility, we get a little higher intensity cardio, we add that core. All right, we're gonna take it here. If you want, add that jump again. You don't have to jump. You can still add intensity and power. If you're able, you can take it to here and breathe up to you. Whatever you want to do to increase the intensity. Maybe that is just picking up those feet a little bit more. Maybe it's picking up your pace. Maybe it is adding that jump. Whatever it is, we're gonna do it for five more seconds. Then we're adding a little bit of core. Watch me tap behind, tap behind. So watch what my arms and obliques are doing. I'm going to side. You can keep that jump if you want. Don't get confused by it. We're just getting a little more core as we go. If that is too weird for you, you just keep that regular. Level 1, level 2, we got 5, 4, 3, 2, 1. Relax, catch your breath. So some of them will be like that, where we stay standing the whole time. But we add the core from top. Some of them will take it down. All right, this next one, we're gonna just take it to your basic squat all the way up. Then we're gonna do a squat twist. Squat twist. Then we'll take it squat, squat, little jump if you want. You pick your level. We'll start with level one. Let's think about mobility. In three, two, one. Here we go. Take it down, reach it up. Open up the knees and the hips again. Think of this as your mob, where you open those knees, drop the hips, reach the hands all the way up. If getting this low is not right for you today, maybe you had a super hard leg workout yesterday. Maybe it doesn't feel good with your knees. You can take it a little higher if that's good for you. Five seconds before we add that twist. Three, two, one. Take it here. Squat, turn. If you shouldn't be twisting pre early post, you just do squat tap, squat tap. That works. But if you can turn. Watch my arms. Turn and then turn. Keep it going. Ten more seconds here. Then if you want to increase that intensity, we're gonna add that jump in 3, 2, 1. Low. Twist. Twist. As you're twisting, arms and torso, go one way. Again. If that's right for you, hips and legs go the other. Dump it down, twist it up. Yes. You know, I like to make sound effects. Breathe. Yes. Keep it going. 3, 2, 1. And breathe. 30 seconds to breathe. You can get water at any point. Again, remember, we have that break in the center, all right, because we're going to take it down to the mat. But first, we stay up top. We're gonna go knee ra, raise. Just right here, right? Knees. Then we're going crosses here to here. Then if it's right for you, you're in that mountain climber cross or running whatever is best for you. Keep it up top if you want. Catch your breath. Breathe. Knee raises. Here we go again. Think of this as active recovery, because that third round is pretty intense in intensity, right? That heart rate gets up, we don't have quite enough recovery. This mobility round is active recovery, right? So we're keeping it here. We're gonna add that cross. So again, you decide how much twisting is right for you. And we're going elbow to knee. Ready? Here we go. Twist. If you want to add a jump, you can. It's up to you. If you're not twisting the torso that much, just bring the elbows in. Up to you, yes. Remembering this is no repeat. So our goal is heart rate. Our goal is core conditioning. Our entire bodies, right? But in a way that's good for us. Keep it level one or level two. Or take it with three. With me. Here we go. You can tap it or you can run it. It's a cross climber, remember? I'm not worried about how fast running it in. I want that core working hard. So zip it up, tilt that pelvis. Keep it going. Here we go. About 10 seconds to go. Then we get that breather. Yes, you can. 3, 2, 1. How about some water after that? You got it, team. All right, so we're gonna take it to a little side step, starting with just one side and then the other. So watch me here. Then we go double step twist, double step twist. Then we'll shuffle it. Big shuffle if you want. All right, we got core, we got cardio. Three, two, step, touch. Again. This is mobility. Big arms, step wide with the legs. So I'm going here with my arms or whatever is good for you. Slower is fine, too. You do you. We're just here moving our bodies together, right? In 10 seconds, we're going to take it to that double step. Hands are Going to be together. We're going to twist it across. So we get those obliques standing, core, everything in. Here we go. Double step, twist, Double step twist. You can go here, here. Pull, twist, pull. Yes, yes. Slower is fine, too. Or just your double step, pull, twitch, twist. Get low if you want more legs. Three, two, Shuffle, shuffle, shuffle. Keep those arms out in front. It's going to give you a little extra intensity. Push those hands in, engage that core while you get low in that strong, athletic stance for that. Shuffle, shuffle, shuffle. So it's a big side step up. Yes, you can. Five seconds. Three, two, one. Twist. Good. How are we feeling? I hope you're feeling good. All right, team, let's get it. We got right side, left side. We're gonna do a little half skater lunge. So here and tap here and slide right. Join me there. You don't have to get low unless you want to. Then we're here. Pull it up here, pull it up. Then we add a jump. So it's going to look a little different. Half skater slide. 3, 2, 1. This side, skater slide, cross behind, Step it out. Get low, get high. If you want, just tap behind and step it over if you can. Get low, power it up, get low, power it up. We're gonna go everything on one side. Then we get the other side. And breathe. So a little bit of hips, glutes, outer thighs, and then again, take those arms. Here we go. So skater, power it up. Skater. And here you can also go low and tap up. Feel how that plays with your balance. So if you want to keep the slide into it, you can. Otherwise, tap behind, tap behind and knee. Skater and knee and breathe. Yes. Big arms to keep that cardio up. You're getting the intensity from the upper body. If you want, add that jump. Here we go. Breathe. Down, up. I don't want you to think too hard on it. If it's just a cross here, that works, too. If it's just a skater slide, that works, too. If you can get it all in, get it done. Breathe. Legs, arms, core. Yes. Breathe. We got three, two, one, burn. Catch your breath. Think about that core. Right core is working the entire time, but in those sneaky core ways, right? So remember, we're gonna cross it behind, step it out. Step, cross, behind, step it out. You decide how low you want to get. Then we add side knee. I want you to use this middle round, level two to get a feel for the balance and the motion. Then we cross behind and we jump it. If that's good for you, let's get it done. Here we go. Curtsy, slide. Curtsy slide. Tap behind, slide across. Yes. Tap behind, slide across. Breathe. Stand up. Breathe. And up. Yes, you can. Five seconds, then we're just gonna take it to the curtsy or that half skater. And side knee right here. Curtsy, side, knee, low to high. Again, a little bit of balance. So use this time. Even if you're not going very high, take it here and here. We got obliques. We're wrapping that core in. We're getting low for the legs, hips and glutes. And up. Yes. Guess what? After this, this is our longer break. And breathe. And up. Three, two. Take it up. Level three here. Down. Yes. Breathe. Yes, you can. Little jump. Even if you don't have that jump, I want you to increase the intensity. For you, maybe that's getting a little lower. Maybe that's getting a little more power as you come up. Whatever it is, you got 10 seconds. Then we got that longer breather. So let's get it done. We got three, two, one. Yes. Quick sip of water. Here's what we got, team. We're gonna finish this out. We are almost done. More than halfway through. Five moves to go. We're gonna get it done, so tap this out. 30 seconds to breathe. If you want to, just keep your feet and your arms moving. Otherwise, if you need more of a rest, take more of a rest. We got five to go. Let's finish strong, right? So go. We're gonna start with some lateral taps. Watch me here while you keep moving. Lateral taps just side to side. You can reach it over if you want. Then we take it to a little more of a jump, right? Again, getting it moving. Then we pop it down to that plank. Bear plank. And we're side, side, side. So your knees are right through here, and you're getting that lateral tap. Are you ready to get it done? Shake everything out. Run around the room. Can we finish strong? Yes, I think we can. After that, guys, we got four moves, and that is it. All right? Catch your breath. Core and tight. I know. I told you, you get a longer break, right? Talking through it, we got lateral taps, lateral jumps, bear plank. Here we go. So tap, tap. So almost think of it as a side lunge, right? And again, I want you to think mobility. So reach across, reach across. You got those taps out. You can just be here to here, or you can move your body. Think about that. Warm up, right? Yes. Core, reach, reach. We're gonna take it up to a little bit of a jump. We're gonna take Those arms over our head in three, two, one. Here we go. Take it here, here. A little more intensity conditioning, right? Conditioning your heart and your lungs. Everything we're doing today is going to increase that endurance, your stamina, make your body more efficient at plumping, plumping, pumping oxygen and blood to those cells, to your organs, to your body, to your muscles, to your bones, all of it. All right, stay here if you want, or join me down here. Bear plank lateral. Here we go. You got 30. So you decide what speed you want to go at. I don't want you to be up here. I don't want you to be dropping the hips down here. Somewhere in the center. It's a little hover side to side. Yes. You're gonna feel those quads because they're working hard in everything else we're doing today. But you're also going to be lifting in that core. So keep it going here. Right? 3, 2, 1. And breathe. Shake it out. I know. That's why we got that longer break, right? Okay, watch me here. We're going one side. We're getting knee raised, Take it down. Knee raise, take it down. This leg is going to get that work. Then we go knee twist, knee twist. If you need to modify, I want whole body twists, and then you stay there. Last round. Twist, twist, twist. Up, twist, twist. Here we go. Just your knee. 30 seconds up. I want you to think about your core on this. If you need more active recovery, you keep it right here. If you want to get that leg working and that core engage, you can pick up your pace because we're going to change the movement. Breathe, breathe. It is up to you. This is Level one. Make Level one work for you. Slower, fast, in that front leg. Let's add that twist. Ready? Here we go. So we got knee twist, knee twist, turn away from your body and twist. This is one of those that we're gonna get this side and then the other side, right? Knee twist. Take it up and up. Yes. 10 seconds. Then we're gonna add more twisting. You stay here. If that's right for you, let's get it done in three, two, one. Knee, twist, twist. Knee twist, twist. Knee twist, twist, twist. Don't think too hard in it. Twist, twist, up. Twist, twist, up. You can make it a jump. Know some of you might want to make it a punch. Twist, twist. Five seconds. Three, two, one, and boom. Catch your breath. All right, team, got all that on the other side. Listen, don't think too hard about on the end, right? Your first one is just here. You want to keep that intensity up, keep that leg burning. Get a little lower and a little quicker. Core engaged. Then knee turn, your body slow and controlled. When we add that double twist, knee, twist, twist, knee, turn, turn. Think of the rhythm. Let's get it done. Just the knee right here. Here we go. Up slow, if you need it. Whatever you need in this workout for you today, maybe that's here. Knowing that we are almost done, that clock is ticking down. We are so close. Breathe. Yes. Push into that heel. Let's get it done. Let's add the twist, knee and twist. Knee and twist. So a lot of twisting today, but again, you can make it work for you if you want. Full body rotation. That's what we do. Prenatal, early, postnatal training. All we want is that good core engagement. Up and twist, twist, up. That's why we want to keep it here. If you're in those populations or you can't twist too much, or your back, if you can. Let's get it done. Double twist, knee, twist, twist, knee, twist, twist, turn. Yes, you can finish it out strong. We are so close. Boom. Ten to go. Twist, twist, twist, twist. Turn, turn. Three, two, one. And breathe. Catch your breath. All right, team, here we go. Quick feet. Agility. We're going out, out. In, in, in, out, out. In, in here. Then we're gonna run it. Out, out, in it. Then we're gonna take it to that plank. Out, out, in, in. From the plank or from the bear plank? Or both. I'll talk you through it. If you want to stay up top, stay up top. If you want to join me in the plank, join me there. But let's think mobility. Out, out. In, in, out. Left, left, right. Pump those arms right. A few weeks ago, we put that V step in right. You can do that if you want. Yes. All right. We got that mobility. You gotta feel for the moves. Let's pick up that intensity because we can. Don't overthink it. Here we go. Out, out, in, in. You can switch like I'm switching, or I'll tell you the halfway point. You want to go right, left, right, left, right, left, right, left. If it makes more sense to you again, you can keep the walk, you can keep the march. We are halfway. Switch it. Left, right, left, right. Quick feet, quick feet. Agility. Think those tire runs or like you're running through an agility ladder. Agility is so important, especially for balance. Here we go. Take it down with me. Take it here. Out, out, in, in, out, out. In, in, or here, out, out. In, in, or back and forth. That's what I'm gonna do. Take it in, out, out, in, in. Take it back. Out, out, in, in. Standing is totally fine. I just want a strong core either way. Quick feet. I know. Quick, quick, quick, quick. Yes. Three, two, one, Boom. Ha. Guess what, team. You made it to the last move of the day. Here's what we got. We got alternating lunges. If you want to take it to just a tap and reach, go with that. Then we're going to lunge it down, walk it back, lunge it in, bring it up. Then same thing, other side. Then we'll add a pop back. I'll talk you through it. Here we go. Tap back, join me. 30 seconds for lunge. Get low. It is up to you. If that lunge is not right for you, totally fine. Stay right here. Stay right here. You're still getting it done. You're still here. Guess what, guys? This is the last move, and it is for sure the last move. I'm not gonna sneak a bonus move in today. Who breathe. Because we got a lot of levels on everything. Here we go. We're gonna walk it back. Don't think too hard on it. Just stay with me. Lunge, take it down, walk it back, walk it in, take it up. Lunge down, walk it back, walk it in up. So you switch your legs at the bottom. Down and up. Yes, you can. And breathe. You can keep it level one or level two. Right here. Or watch me. Down, pop back, pop in and up. Join me. Any level works. You can also go up on those toes or you can jump it. Yes, it's gonna look like a burpee. If you want to take it to a burpee, you can because it's your very last move. Or just pop it back, back or lunge it back. 10 seconds. What do you got, team? Stay with me. And up. 5, 4, 3, 2, 1. Yes. I know. Tap it out. Yes, you can. Yes, you did. You did it. That was not easy. I know. Our brains start to think, this is not bad. We start with this easy level. We took it up, we take it up. But if you think about it, 90 seconds is a long interval. You get a 30 second break, but that's a long interval and you did it. I don't care if you just marched out the whole time. I don't care if you stuck with level one or if you. If you went all the way up to level three every time. It doesn't matter. What matters is that you are here. We like to say a bodyfit by Amy. We are not in the business of numbers. Yes, we want you to get stronger, increase your weights, increase all of your levels, your endurance, all of that. But I want you to focus on how you feel. Right? How you feel. Everything that your body has done, everything that you have accomplished just in the last 30 minutes. I hope you feel strong and capable because you are reminder. If that felt hard, it's because you were working hard. It is not because you were out of shape. That felt hard for me too. I was out of breath as well. That is me challenging myself for me, me. And I hope you feel the same way. Please let me know in the comments if you liked this workout. If you have a wall, let's put those fingertips to the back and then pick up and grab that leg. If that's too much, just keep it down right here. But we're stretching back and we're getting that quad stretch. Leave me a comment. Let me know how you feel and what you thought. And please don't forget to like this video and subscribe to my channel. When you subscribe to this YouTube channel. Other side. Reach it back wall if you can. When you subscribe, that helps me be able to keep making these workouts for you. So please hit that subscribe button. Share the body fit. Love. Tell your friends. Breathe. Be proud of everything that you did today. Roll those shoulders. Roll those wrists, right elbows, knees and hips. And of course, check out all the information below. Join us over in the Bodyfit Athletic Club. That is where you get direct support and access to me to Vivian, our body Fit dietitian. You get live events, Q&As and so much more. Join us there. And of course make sure that you're on the email list to get your free calendars. And you follow me at Bodyfit by Amy so you never miss a beat feet of everything going on. Thank you. Thank you for being here today. Thank yourself. Thank your body. Let's get one big deep breath in. Remember, you are amazing and you are enough. And you did it. That was your cardio core conditioning workout. Great job, everybody.