30 Minute Cardio Through The Decades Workout - MOVE DAY 02 [Fun, Sweaty, Energizing, Throwbacks]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your throwback cardio workout. So this is an all body weight heart pumping cardio workout where we're going to use moves from the last several decades. It's gonna be fun, we're gonna keep it light and of course I'm gonna give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just by moving our bodies. Roll those shoulders, march, jog, whatever you need to do to get the blood flowing. Get your body's cor up and get ready to move. Here's how it's gonna work today. Don't worry, guys, it's not going to be too themed, but we do have workouts in this month's challenge and later in this month that are flashback Friday workouts that I think you're really going to enjoy that are a little bit more of a theme. Let's open those arms up right now. What we got today is we are just moving through one full circuit of several exercises going through the decade, starting with the 20s and then going on up. Let's step out right here and then we will get a quick breather. We will do it all again. First round is 40 seconds of work, 20 seconds of rest because we're going to talk you through your next exercise and then your second round. Let's take it up right here. Big stretch and hinge is going to just be 30 seconds, quick intervals, lightning round, keeping that heart rate up. All right, so I think you're gonna like it. Let's take it out right here. Flat back down and round it up. Some things will feel a little more stylized or maybe even a little dancy, but I'm going to give you options to keep them fitness. If you want to take it party like our cardio partio, then you can do that as well. We'll keep this warm up pretty short because we're going to keep it all standing today. And of course I'm going to tell you to be where you are today. It's your workout, so you can take it higher impact, you can take it lower impact. Whatever you need to do for you, I'm going to remind you to you do you. All right, team, so continuing our warm up, let's think of what they did in the early 1900s. We just did stretching, right? So we're just going just gonna reach over and back. This is not your workout yet. This is still just your warm up. But back in the day, especially for women, exercise wasn't as much of a thing. I'm so glad that it is now, especially with strength training. Can we cross those toes? But we did see some stretching, some mobility. I think we at least knew that we needed to move in that way. And then let's take it right through here. How about we reach and stretch, kind of like our tap out and reach. All right. As we're getting warm, then we're moving into that circuit. And again we'll start, and we'll work our way up the decades all the way into present day. Let's reach it here, and I think you're gonna have fun with it. Again, do what is best for you. That's low impact or high impact. Let's reach it down. As long as you're moving and you get that heart rate up, that is all that matters. And if we, of course, will have some water breaks, but take water whenever you need it, and we'll get through this quickly. All right, team. So our very first exercise, we're gonna have a right side and a left side. It's your Charleston, right? So think, flappers, think. Right. But if you don't want them, take it with a dance step. You can also just kick and kick. Or you can even think of it as, like, you're kickboxing and back. So right leg kicks forward, left leg ticks, taps back, duck, duck. Up to you and how you want to stylize it. As long as you're moving, that's all that mattered. Let's take it to the right. 3, 2, 1. 40 seconds. So here you can tap it back if you'd rather dance it out, right, or kick and down, up to you. I love both. I love dance, I love boxing, Right? Or split the difference somewhere in the middle, you can just kick it and tap it here, right, Forward and back. So bright one's forward, left one's back. Five seconds. Four, three, two, one. All right, let's take it. Same thing, other side. So when we get to our 30 second intervals, we'll probably just take them back to back. But for now, let's take it here. So remember, you're gonna kick forward, left, tap back, right? You can keep it here, little dance move, or you can take it kickboxing, kick, tap it down, or anywhere in between you do you. Here we go. Charleston step. Whoo. Don't overthink it, guys. We are here to have fun. We are here to move our bodies. So if you feel like, oh, you're getting confused, or you think most of these Are pretty simple. But I don't want anybody to feel like they have to be coordinated to do this. Listen, we're all coordinated. We're all not coordinated, right? But if you just want to kick or tap it back, Whatever is best for you. Again, as long as we are moving. That's why we didn't really set this one to specific beats of music. You just move in a way that feels good for you. Three, two, one. All right, team, we're jumping all the way to the 50s and 60s. We're gonna combine it. So in the 50s, a big trend was hula hoops, right? Let's take that combined it to what we saw in the 60s was which was that twist again. You can keep it dancy or core knee. Core knee. You do you. Here we go. Hula twist. I like to twist and add that knee at the end. Just think this is where we're getting the core working. So if you want twist, twist, twist, knee again, if this feels more natural to you, or get that twist a little more of a dance move, right? Whatever is best for you. If you want to get those arms up, we'll really get the heart pumping more. Cross that knee. Ten seconds here, here. Little slide if you got it. Five, four, three, two, one. All right. Made it through the 50s and 60s. I told you. Moving quickly, guys. Now let's take it to the 70s. So Jazzercise became really popular, right, in the fitness world. So we're just going to take it to a little pony step, right? Just like this. So you can step it, you can step it, you can hop it. Whatever is good for you. Here we go. It's just like a little 1, 2, 3. 1, 2, 3. Or you can just tap it. Arms up again. Maybe this is more of the fitness version or tap. Or you can think of it almost like your Heisman, right? You do you. It can be anything. We're just getting inspired from fitness through the decades, right? Little jazzercise workout coming your way. 10 seconds. 3, 2, 1. And relax. All right, what else happened in the 70s? We had disco, right? How about we take it to what I call disco skater? So here to here, Here to here, right? You can take it with a little step behind or you can make it more of that skater. Let's do it. Here we go. Step, step, cross. This is low impact or higher out in. If you want to just make it your regular skater, that works too, right? Woo. My heart's pumping. I don't know about yours, team. Breathe. Keep it moving. Staying alive, staying alive. Right. I'm trying to hear in my head. That gets me in the mode. 5, 4, 3, 2, and breathe. All right, team, catch your breath. Moving on to the 80s. What do we got here? Well, we got into aerobics, right? Jane Fonda legend, all of it. So we're just gonna do a little knee cross. Knee cross, right? Just like this. 40 seconds in three, two, one. Right here. I don't know about you guys, but my heart rate is up. Now, you can keep this low impact or you can take it here. We're gonna get a little breather after this and then go down our second half of these moves. So you can throw it if you want to be a little more in that aerobics vibe. Or again, think of it like your regular cardio or like we do even when we have a weight, right? We got aerobics coming your way as well. Five seconds. Three, two, and one. All right, everybody get a quick sip of water. My heart rate's up. I hope yours is as well. Let's grab a sip. You can keep it moving. All right, team, so here's what we got. A few more moves, we'll stay in the 80s. It we'll take it 90s and beyond. Another quick water break after that, and then we do it all again, but only for 30 seconds. All right, so march it here. Roll those shoulders. Keep your feet moving. All right? We're keeping it intervals, but a lot of times, if you've ever done an aerobics class or old school, whatever it was, you probably know that a lot of times we just keep it moving, right? I have a lot of old cardio videos that way as well, where it's just a flow. You keep it going. Thank goodness that we can keep it moving. I don't know if it's tracking my heart rate, because I know that's not right. All right, team, so your next move, we're gonna keep that aerobics, and we're doing hamstring curls, right? You know it. We still do it today. Here we go. Hamstring curls. This is what that looks like. Flex your foot and bring it up to the back, right? If you want to take it with a little jump. Just like that. I love this cardio move. I often use it in a warm up. Hands higher. You'll open up that chest right through here. This works too. Or you can even do here, right? It's a little more 80s aerobics, squeezing in the hamstring and the glute, but also getting that heart rate up. Opening up Stretching the hip flexors, opening up the chest and shoulders through the back. 5, 4, 3, 2, 1. All right. 80s into the 90s. Who took a step class back in the day? I know I did. I don't want you to overthink this, but watch me. Imagine there's a step. We're gonna step up, cross the knee, step back, step, back, step, cross, step, step. Don't overthink it. If you want to, just take it to knees, you can. But join me for step. Here we go. Step. I think it really got popular in the 90s. Step, knee. Step, step, step, knee. So it would be as if I were stepping up on the step and crossing my knee. I want to know in the comments if you ever did this. Maybe your gym still offers it. I thought it was a thing in the past when I started teaching in the 2000s, but it my first class when I moved. When I started teaching and when I moved to LA was a step class. You can add a little more of a jump if you want. 5, 4, 3, 2, and 1. Fun, right? All right. You know what else we got in the 90s? We got some of that dance cardio or floor cardio. How about a good grapevine? So step, cross, behind, step up, step up. If that's not right for you, just do a double step or a little shuffle. You do you. Here we go. Grapevine. Gotta make sure I stay in frame, right? We often would do it in class and add a little clap at the top up to you. Breathe. Remember, you can also just do double step, double step, or shuffle. Maybe that's even better for you, right? Step, grapevine, little hop at the end. 10 seconds, breathe. Yes, team. 3, 2, 1. Catch your breath. All right. Also in the 90s, early 2000s, we got Zumba, right? So anybody? Maybe you took that. I want to hear in the comments. Maybe you still love it. Here's what we got. Little salsa step. So one, cha, cha, cha, cha, cha, cha. One, two, cha cha, cha. Don't overthink it. Just move. Here we go. One, two. So you're just stepping forward and back again. Don't overthink it. If you just want to do a step, that works too. We're jumping jacks. Listen, guys, we're just here to move. Jumping jacks have been around forever, right? And we still do them. Step, cha, cha, cha. Yes. Maybe add some arms. Arms taking me back. I had days. I never taught Zumba specifically, but I taught a lot of cardio dance. That was actually the first class I ever taught. And relax all right, team, early 2000s, we also saw a lot of hip hop come into the scene. So watch me. 3, 2, 1. 3, 2, 1. Let's add some arms. Join me, whatever it looks like. Here we go. 3, 2, 1. The thing about hip hop is it's on the opposite beat, right? We're coming up. So instead of our knees here, we're knees here, right? So think up as you tap out. Pump them. Yes, team. If you want to, just tap it out. That works too. If you like to keep the beat, you do you, you. 10 seconds. We're almost there, team. We're getting into the 2000 and tens. 2000 and twenties. Good. Relax. Please don't critique my hip hop. It's not my main style of dance. All right, team, so as we got into the 2010s, 2020s, what did we realize? Strength is where it's at, and strength is how we get our cardio right. I love good floor cardio, but how about this, team? Let's take it to a squat. Let's take it to a lunge. Squat, alternating lunge. Here we go. Squat lunge. Don't overthink it. If that's not right for you, just step it out, tap it back, step it out, tap it back. Breathe again. Realizing as we got further in, that's when we also got CrossFit. All different types of strength and cardio classes together, right? Getting it done here. 10 seconds. You do not have to go fast. Maybe your legs are feeling it from yesterday's workout. Mine are. 2, 3, 2, 1. All right, team, last move, then we get a breather. You can do whatever you want with this, but cardio move, that's been around forever. That we see a lot in the 2000s. Is that Burpee? Now, if you want to keep it up here, tap back, tap back, all the way up, or walk it back, walk it in. Or if you want to get fancy, you can pop it all the way back with or without going all the way to the ground and jump it up. This, excuse me, is your last move. Move. It's been around for decades for a reason. Full body. Let's get it done for 40 seconds. In three, two, one. Here we go. Up and down and up. Now you decide. When do you get the most out of this exercise? Is it getting speed or do you feel better? Do you really take your time and maybe keep it off the floor? I told you it was all standing. You can certainly keep it all standing up to you. Maybe you want to slow it down and you Want to walk it back. And you want to do your push up from your knees, walk it back in. That is still going to get your heart rate up. Right? We got a team. Five seconds. Four, three, two, one. And breathe. All right, that's the bulk of it, guys. That's every move we're gonna do. Let's grab some water. Oh, man. Cardio through the decades has got me working. Cheers, y'. All. All right, catch your breath, Keep your feet moving. Do what you need to do. Join me back here. Speed round. 30 seconds only. It's gonna go quickly. 15 seconds in between. All right, with our Charleston that we start with, we're going to take that 30 and 30 back to back. Everything else will get that quick breather. We're going to get through this round quickly. We can do it. It's only 30 seconds, and you know the moves. All right, watch me here. Remember this, we're going to kick forward, step back, kick right, step back, left. Remember, you can take that little more of a dance if that's your jam or kickboxing or anything in between. Let's get set. 30 seconds. 3, 2, 1. So maybe you need a nice and light right through here. Or take a kick. Kick. And down, up and down. You can even pick up your pace right here. You can get a little lower with that lunge. Up to you, your workout. And we are almost done with your workout. Second round, but it's quick. 5, 4, 3. Other side. Here we go. Left kick right, back or opposite if you're mirroring me, take it here or up and back. Up to you. Hang with me. Breathe. 5, 4, 3, 2. 15 seconds to breathe. All right, team, next one is skip into 50s and 60s. Hula hoop with a twist with a knee. Up to you if you want to do more of a twist or more of an athlete. Athletic core rotation. Here we go. Twist knee. You can really power up with that knee if you want. Or if you'd rather just keep it core and just twist it side to side. You want to get low with those legs. Promise you this round is going to be over before you know it. Boom. Five seconds. Take those hands high if you want. Three, two, one, breathe. Remember that little pony step? One, two, three. One, two, three. Little Dancy. But doesn't have to be. You can just tap it or Heisman it. Up to you. Here we go. Yes, Team. Boom. One, two, three. Keep it moving right here if you want. One, two, three. One, two. Little Heisman. Maybe that's your athletic version. Maybe you're just tapping five seconds. Three, two, one, and breathe. All right, we made it into the 70s with Jazzercise. Let's take it with that disco skater. Right through here. Up to you. You can make it a regular skater or anything in between. Here we go. 30 seconds. Yes, team, breathe. If you can get low with it, up, down, up, down, whatever speed is good for you, you do you. Maybe it is half time. Maybe you're going even quicker than me and keeping off that leg where it's really more of that bound. Up to you for 5, 4, 3, 2. Breathe. Catch your breath, team. All right, knee cross into the 80s. Cross it, cross it. Aerobic style, whatever you got. Then we get a breather. Here we go. Take it. Cross. Remember, you can make it more athletic, you can make more of a dance. Up to you. Keep it grounded or jump it. Yes, team, 15 seconds to go. That little longer breath is coming. So quick break in between. So go for it for 5, 4, 3, 2, 1. Catch your breath. Quick sip of water. Let's make it fast. 30 seconds only. Cheers, y'. All. Oh, then let's finish it out. 80s and beyond. You know them, we're gonna get through them quickly. All right, team, breathe. Starting with that hamstring curl. So remember, you can just bring it up low impact. You can add a little jump. Arms can cross in front, arms can go high. But we got 30 seconds only. Catch your breath in three, two, one. Take it up, take it up. Flex that foot. Again, aerobic style. But you know, I still put this in almost every warm up. I've often put it in cardio because it's such a good move. Again, looks like this. Flex that foot, hamstring curl towards the glute. Open up the chest with those arms. With or without that jump. 10 seconds less than for 3, 2, and 1. All right, guys, we made it back to step class. Whether you like it or not, Remember, you can do whatever version of this you want if you just want to step. But if you can, step on the step, cross the knee. One, two. Step knee. One, two. Let's do it. Here we go. Right here. Bring it up, team. If you want, you can add a little jump to it. Cross that knee. Five seconds. Four, three, two, one. Yes. How about 90s cardio grapevine? You know it. If you'd rather just keep it double step or a little shuffle step, you can. Otherwise step, cross behind, step, Bring it up. Let's do it. Step grapevine. We are so close, team, four moves of 30 seconds. So two minutes is all we need. Breathe. Keep it going. You can clap it if you want, with or without that Jump. Five, four, three, two, one. And breathe. Oh, man. Catch your breath. All right, guys, we're back to Zumba, right? Zumba, salsa, whatever you need it to be. Step. One, two, three, cha, cha, cha. Here we go. Take it here. Can you take it a little bit bigger this time? Step, cha, cha cha. If you want arms, what do you need in this moment? Maybe you need the dance to keep it light. Maybe you just want to make it a little more athletic. Up to you. I need it here. Keep it light. Yes. 3, 2, 1. How about some hip hop? We are almost there. You know what's coming at the end, right? All right, team, so step, step, step, and hold. Up, up, up, and hold. Let's do it. 30 seconds. Don't overthink it. You can also just step it out. I don't care if it looks like hip hop. It doesn't for me, right? We just want to move. If you just want to tap, step out. We do this move a lot, right? But if you want to add a little bit of something different. Yes. You guys, I really did have big plans to dress up for each of these, but it was gonna be too much. Too much. But don't worry. Costumes are coming later in this month. I'm losing my groove. Here we go. Now we're into those 2010s, 2020s. What did we learn? Strength is where it's at. Squat to lunge, 30 seconds, burpee, 30 seconds. That is it. No bonus move. Let's just do it. Here we go. Squat to lunge. Right through here. You don't have to go fast with this because you know this is gonna get your heart rate up, right? We know anytime we're working those big muscles in our legs and our glutes, quads, hamstrings, it takes a lot of energy to maintain those muscles. It takes a lot of energy to get them moving. So we're gonna feel it. Yes. Three, two, one. Shake it out. Last move of the day, team. Let's do it. Hopefully that heart rate is up. I know mine is. We got burpees. 30 seconds. Any option will do up, tap it back, and bring it up all the way down to the ground. Or you can take it down, walk it back, push up, whatever you want. Catch your breath, team. This is it. Go for it. You made it. Cardio through the decades. Maybe you've been doing cardio through all throughout your decades. Let's do it. Here we go. All the way up, up to you, team. And remember, it's not about speed. It can be whatever you need it to be in this moment. This is your workout. The only thing that matters is how you finish. What is this for you? You got nothing to prove. You already showed up today. That is what matters. And relax. Oh, you guys. Rubies get me every time. Again. There's a reason that some of these exercises have stayed throughout the decades, right? Because they work. Let's shake it out. If you want, grab one more quick sip of water. But that's it, team. Quick sip, because I need it too. You did it. All right. Let's just step it out side to side. We'll get this done quickly. Listen, team. Ah. Cardio has had exercise in general, has gone through a lot of adaptations and transitions over the years. What I've loved is that strength training has become the forefront. We know we need it. But also I love a good cardio workout too. Right? We need to get our heart rate up. We can do that with our strength. That's what we always talk about, right? But it's fine to have different types of cardio and cardio that brings us joy. Maybe this is it. Maybe it is Zumba for you. Maybe it was step class. Who knows? But finding. Maybe it's getting outside. Maybe it's riding your bike. Maybe it's a class. But finding ways to get movement in that reminds us that we get to move our bodies, right? We don't have to move our bodies. We get to. And it can be fun, it can be enjoyable, and we can still get the. The job done, right? So hopefully you're feeling that. Hopefully you had a good time. Hopefully you laughed maybe at me or at yourself in a good way. Been trying to explain that to my kids, what it means, the good kind of laughing with someone. Hands to the back if you can get that little quad stretch. Otherwise, just tilt it forward. But I hope you had a good smile. You got your heart rate up. You're leaving feeling energized, and you're remembering how far we've come, right? And get excited because the rest of this month, if you are doing our move challenge, we have tons of themed workouts just to give you a laugh, give you something different, as well as our regular strength training. So thank you for being here. Make sure you check all those out. Make sure you subscribe. Leave me a comment. I want to hear from you. How did you feel after this workout? Leave me a like, subscribe to the YouTube channel. And also, don't forget to visit us on the BodyFit by Amy app. We would love to have you join us here in the Body Fit Athletic Club. Thank you for being here and moving with me today. Let's get one big, deep breath in. And out. You did it. That was your throwback cardio workout. Great job, everybody.