Instructor Amy from Bodyfit by Amy leads a 30-minute cardio-core HIIT (METCON Day 7) workout. The session includes a dynamic warm-up, alternating 45-second 'back to basics' rounds (sometimes using light weights) and 30-second higher-intensity HIIT rounds, with high/low-impact modifications and core-focused mat work. The instructor suggests medium-ish weights (example: 10 lb) but emphasizes bodyweight options and listening to your body.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core hit workout. This is day seven of your metcon challenge. This is also a great standalone cardio workout that you can do at any time. I'm going to give you lots of different options to work to your level and listen to your body. So we're going to be getting heart pumping cardio. We will start back to basics. We will take it up in intensity. I will give you high and low impact options and and we're going to mix in lots of core as well. Are you ready? Let's do it. Go ahead and join me with a little march right through here. I want you to march those feet, roll through those shoulders. Let's get it done here today. Roll it to the back right through here. One arm and then the other. So we are going to warm up with a dynamic, warm up some movement, prep to everything. Ready to go. We are going to incorporate a weight or some lighter weights in this workout, but they are totally optional. If you want to keep it body weight, you can or you can add a weight that will be mostly in our back to basics. And then when we take it to hit, we'll keep it body weight because we'll be picking up our pace. So here is how it is going to work. Let's just do a little Y and then a hinge. We are going to have 45 seconds of a back to basics. That will either be a cardio or a core or both. A lot of our cardio is going to work our core as well and vice versa. Let's tap it back right here. So we're getting cardio and core. We start with back to basics. 45 seconds. That will involve some weights that will be taking it a little bit slower. Then we're gonna have a 30 second hit round. Some of it will be high impact, but all of it, I will give you different options. Let's take it right here. Take that arm down. Reach that arm up. Reach, drop the knee, reach through. If that's not right for you, you stay up top. So we're getting it done. You have your back to basics. You take it to your hit. We'll get some more cardio based. Switch your legs right here. Take it up, reach through, drop that knee. So we'll be alternating circuits. We'll have circuits standing and then circuits down on the mat. Obviously down on the mat we get a little bit more of that core. Go ahead. If you can take it back to that high plank or on the knees. I want you to get the child's pose to the plan plank. So we warm up through the back. Child's pose to plank. If that's not right for you, you just go child's pose to all fours. Right here down, bring it up. If you can cross those knees across, opening up through that rotational movement. If that's not right for you, you just stay on those knees. And then let's walk those hands back right through here. Slowly round it up. Let's get a little cross body move to warm up through that core. All right, so again, working with our weights today on some back to basics. Then we have a complimentary move. So a similar move with body weight. That is your hit round. Hit round is 30 seconds. Sometimes we'll have a right and a left. Sometimes it's alternating. Stretch it right here. All right, so we're going to grab one medium ish weight. I'm gonna go with my 10 pounds. Everything we're doing today, you can go medium or lighter. We don't need to go super heavy. We're going to start with just a weighted knee cross. So you're here, pushing in for core, zipped up for core. We're going here to here. Join me. Here we go. Cross. You got 45 seconds. So here's what I want you to think about. Holding the weight close to your body to get the core engaged, zipped up.
