30 Minute No Equipment Partner Workout I February Fire Day #12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body, no equipment, partner workout. This is my husband Kurt. Usually he's behind the camera. Today he is doing the workout with me. This is going to be a fun workout that you can do with a friend, a spouse, a partner, a buddy of any kind. And if you don't have someone working out with you today, that is okay. You can still do this workout. Just body weight along with us so you don't need any equipment. Adjust some space to move. Make sure you have a good amount of space because there's two of you and some water. So are you ready? Ready. Let's do it. Let's do it. All right, so we'll start just getting warm. You know, we gotta do a warm up first. We're just gonna jog it out or march it out. Roll those shoulders. We're gonna do some partner warm ups as well. And take it back to here. Let's take it with that squat down, roll through the H, roll through the hip, take it around. So you might be working out with a partner who maybe doesn't have as much flexibility as you, but might be a little stronger or bigger than you. So I do want you to be careful. Some of these moves are going to be push, pull. So let's reach it down and reach it up. So if one person is significantly stronger, has more body weight, just be careful. I will tell you when to be alerted of that. Let's take it here, walk it back. We're gonna inchworm it out. Inch worm out and inchworm back. Reach it up and actually you can inchworm to your partner. Inchworm high five, inch arm back here. Watch this kettle those back there. Inchworm high five. Let's get two more. And back and here from here. Hold it here. Let's take that leg up. Yep, you can do that one. And then open up in that world's greatest stretch. Drop that back knee down and up. And then take that top hand, reach it under and up. So Spinal Rotation Kurt should really know all of these because he edits most of the videos. Good. And then switch your legs, right? And then drop that back knee. Take that hand up. And then take that arm under. And you probably should be able to just quote me, know what I'm gonna say next. That's always my joke, that he's tired of listening to my voice between the videos and living and working with me. But it's the best, right? Take it back, walk it back. I'm just gonna be Where I am. Be where you are today. Bring it in. Face your partner if you have one. Jumping Jack, Jack, 5, up. Up to you if you want to take it low impact. Or again, if you're on your own. Just those jacks, right? Four, three, two, one. Turn it forward. Little toy soldier kicks. I think we're ready. What do you think? Ready? All right, so no repeat workout. Let's just get it done. We're gonna go straight through this list. Tons of fun partner exercises. Grab a sip of water, because you're probably gonna need it. Then again, you can do totally on your own as well. This workout is all about moving our bodies and having fun. Really, all the workouts are about that. But please don't take it too seriously. Please have a good time, and, of course, please be safe. All right, so we're gonna start facing your partner if you have it. We're gonna start with a squat handoff. So it looks just like your regular deep squat, but we're grabbing here. We're going to hand it off at the top. So the idea being that you are just getting it. You don't have to. You don't have to. You can just wait for me to say, 3, 2, 1. The idea being that it is just your regular squat. So if you're on your own, I just want you to do some reaches so you get that shoulder mobility, right? So you're not pulling each other, helping each other up. You're just grabbing in hopes that you can get a little bit lower. All right, so. So we're gonna take it here. We've got one minute. You can do it. And the second half is going to be extra fun. Here we go. So take it low. One minute. The idea, weight in the heels, getting as low as you can, maybe even a little bit lower because you have that balance. You can go slower than us if you want, or faster, as long as you have that good form. And you're still getting low. You're here 10. Low in the legs, arms, working hard. We got three, two, one. So now you're gonna keep it here. You're gonna drop it low in that lunge. Hands are matched, and again, we're gonna hold the lunge steady, but we're gonna push against each other. 30 seconds, so you really gotta use that core again. Just enough resistance. So I'm going hard. Kurt's pulling back just a bit to make sure that he doesn't knock me over. Can we get a little lower? I think we can. Core is engaged. Making sure you're not Leaning. Push against each other. Arms out, legs low. Even lower for 5, 4, 3, 2, release. Shake it out. Oh, right. So we feel that core. We feel the arms nice and tight. We get that rotation and the movement in the first half, and then we get that. Hold that. Isometric, right? We love isometric. All right, so taking it here again, your feet should be kind of aligned. Pretty close. Core engage. Arms out. We're twisting over the knee that's in the front, if that's good for you. In three, in two, in one. Here we go. Still dropping low in the lunge and still rotating. If rotation is not right for you, you just keep a lunge. And again, you don't have to go the same speed as us. You do. You be where you are today. And breathe. Yes. We got four, three, two. Good, Put them together. Drop it low. Core engaged. Arms nice and tight. Push against each other. Yes. Bring that toe forward just a bit. So you're low. You're pushing, you're resisting. Resisting right through here with those arms. With that core, can you get even lower in the legs? Yes. You can burn, hopefully. I don't know if it's burning because I'm sore from yesterday or if it's just burning. It's burning. Okay, a little lower. Three, two, one. Shake it out. All right, this is a fun one. We're going down into a bear plank, so come on. Your knees first. If you want a little hip flexor, quad stretch. Come on. Ah. Just hang out right here. All right, here's what we got. We're gonna be in a bear plank. Each of us, we're facing each other. We're gonna move a little bit, but while we're moving, we're trying to get each other's hand. So it's like that little hand slap game, right? I'm trying to get him, he's trying to not let me get him, and vice versa. So you're trying to gently slap each other's hand while you're holding that bear plank and while you're moving side to side. So upper body, core, cardio, and fun. Here we go. Lift it up in the bear plank. And go. Oh. Make sure you're moving in whatever space you have. I'm only losing because I have to coach everybody while we're doing this, make sure those hips don't get too high. Bring those knees in close. Keep that core working. Knees off the ground if you got it. I'm gonna move back here to make you come to me. 5, 4, 3, 2, 1. Stretch. Ah. Breathe. What yeah, Right. Quads. Yeah, that's what's hard about it. All right, so while we're here, we're gonna come down onto our back. So watch us first. So we're here. Watch me first. We're gonna be pushing our hands against each other. You can hold hands if that's better, or push. And we're gonna do a little reverse crunch. So I've got the resistance here. Little lift. And you can keep it just there or you can push those legs out. So find your position with your partner. Again, you can hold hands or you can have flat hands. Again, you want to be pretty close so you can give that resistance. If that is bothersome to your upper body, you just keep it. Reverse crunch. And if you're on your own, little reverse and push it out. All right, so hands on your partner if you got them, little resistance to engage that core. Feel that engagement. Feel that shoulder mobility. In three, in two, reverse crunch. Right here. A little lift. Extend it out. Right, Little lift. And out. If you're modifying your core, you're going to take it to a bridge. You're here. Keep a slight bend in the elbows pushing against your partner. Getting that mobility. Right. That bridge gives you a hip flexor stretch too, but core. Push it out. Yes. Push against your partner. Yes, you can. Breathe. And up. In and out. There you go. Keep it going. We got three, two. Don't forget to push. One. And relax. Stretch it out. Second circuit is done. Grab a quick sip of water. Our last circuit is the long one because it's a lot of alternating, but it's gonna be fun. Okay? So shake it out. Find your partner. All right, so we're gonna do a one legged squat. So think of if you're someone who does TRX when you hold those handles and you go back, or one legged lunge, I should say say I'm going to take mine. A little bit of a curtsy for that variety, but you can take it straight back. If the balance is too much between you and your partner or just on your own, then I want you just to take it to a curtsy lunge on your own. Okay? Otherwise we're here. And we're going to take same leg on the ground. So for both of us, it's the right. And we're going to cross back or behind here, and we're trying to keep that toe off the ground. It's going to be a lot of balance. We want that. So that core is working harder. So if you tap it down, that's okay. The idea Is to get that front leg working really hard. Really push into the heel to get the glutes. We got three. We got two. One. Here we go. Tap behind and up. Right? So use that hand if you need to, tap it if you need to. And use each other. Right. You may even need to step back. I think that's our problem. We need to step back a little bit, a little farther. So make sure you have enough distance from your partner. And up. Yes. Full burn. We got four. We got three, two. Ah. Hold it down. So drop that back foot. Take it over in that curtsy if that's good for you. And again, just like our squat, we're gonna pull. Gonna pull. You may have to step closer. Let's get that row. Pull, pull, yes. We got four, Three. It's a row. Pull that elbow in. Two, one. Yes. Relax. Trying to make it harder for me. All right, shake it out. So a little further back as you do that lunge or that crossover. And then a little closer when we do the pull in the pull. Remember that pulling that pull is like a row. So you get the resistance. Give the resistance to your partner, and then pull against it. Other hand, curtsy lunge. If it's just you. If you got that partner, let's take it here. In three. In two, in one. Here we go. Step it back. Take it here. I breathe. Yes. I'm gonna use this wall if I need to. Trying to keep the chest open. If you go a little bit forward, that's okay. But what we're not doing is here. Right? And breathe. Down and up. Two more. Good. Hold it down. So in the curtsy, if you can step a little closer. Row and resist. Row and resist. Core is engaged. Chest open. There we go. 4. Yes. 3, 2, 1. Relax. Shake it out. Right. Okay, so now we're coming down into a side plank. So you're on your elbow. We'll start this way on your elbow. As most of you know, I like to cross my feet. But you can stack or you can be on the knee, whatever is good for you. Or you can be completely down. You're going to be pretty close. We're gonna lift it up and hold. Watch us. And again, we're gonna do a push and a pull. So the idea being that we are throwing each other a little bit off balance. You can wait till you start. Overachiever. A little bit off balance to keep the core engaged. We're gonna lift it up and hold. So here we go. Bring it up and hold. Find your balance first. Hands in the center, and then push and pull. So you're pushing and resisting most of that resistance. Try to get it in your core as well. Yes. Breathe. Yes. Try to make it hard for your partner. You can do it. Lifting those obliques, center core. We got four, three. Ah. Two. One more. Ah. Relax. Roll those wrists. So I know we did a lot of things pushing against each other, but that is good. A good stretch for our wrist. Oh, we come this way. Okay, so switch to the other side. Same thing. We're gonna hold first, and then just give yourself. Give yourself and your partner a little bit of resistance. Forward and back. So close to your partner on that elbow. Lift it up and hold. Find your balance, and then we're gonna push and pull. Ready? Here we go. And know who is pushing first. Push. Breathe. And back. Trying to stay stable so we're not leaning into it here. You're really working hard in the center of your abs, right, to have everything pulled in. Keep it going. I made these long sets on purpose. Push upper and core. Keep it going. Last four. Four. Breathe. Stay lifted. Three, two, one. Relax. Good. Stretch it out. All right, we're gonna stay here with core and with upper body. So Kurt is going to come in a front plank position, holding my feet. So watch us. First. He's holding the plank. I'm gonna do a roll up. So you can make it a half roll here, or if you can, we're coming all the way up. Nice and slow and controlled. We're not using momentum like that. We're using our core. Now, in the meantime, if Kurt wants to make it interesting, he can do cross knees in a little mountain climber, either slow or fast. And if you need to modify this roll up, just take it to a bridge. All right, Big deep breath in. Find your position. Hands holding your partner's feet, or you're on the floor. In three, in two, in one. Here we go. And slowly down. So lots of core. Think about that mobility on the roll up as well. Bringing those hands high. Bring it up slowly down. I know our cores are really gonna feel it tomorrow, and we love it. Keep breathing all the way through. Take it up. Two more right here. Last one. And relax. So switch with your partner. So again, you try to make it harder for me. All right, Shake it out. So a little further back as you do that lunge or that crossover, and then a little closer when we do the pull in the pull. Remember that pulling that pull is like a row. So you get the resistance. Give the resistance to your partner, and then pull against it. Other hand, curtsy, lunge. If it's just you. If you got that, partner, let's take it here. In three, in two, in one. Here we go. Step it back. Take it here. Ah. Breathe. Yes. I'm gonna use this wall if I need to. Trying to keep the chest open. If you go a little bit forward, that's okay. But what we're not doing is here, right? And breathe. Down and up. Two more. Good. Hold it down. So in the curtsy, if you can step a little closer. Row and resist. Row and resist. Core is engaged. Chest open. There we go. 4. Yes. 3, 2, 1. Relax. Shake it out. Right. Okay, so now we're coming down into a side plank. So you're on your elbow. We'll start this way on your elbow. As most of you know, I like to cross my feet, but you can. You can stack or you can be on the knee, whatever is good for you. Or you can be completely down. You're going to be pretty close. We're gonna lift it up and hold. Watch us. And again, we're gonna do a push and a pull. So the idea being that we are throwing each other a little bit off balance. You can wait till you start. Overachiever. A little bit off balance. To keep the core engaged, we're gonna lift it up and hold. So here we go. Bring it up and hold. Find your balance first. Hands in the center. And then push and pull. So you're pushing and resisting most of that resistance. Try to get it in your core as well. Yes. Breathe. Yes. Try to make it hard for your partner. You can do it. Lifting those obliques, center core. We got four, three. Ah. Two. One more. Ah. Relax. Roll those wrists. So I know we did a lot of things pushing against each other, but that is good. A good stretch for our wrist. Oh, we come this way. Okay, so switch to the other side. Same thing. We're gonna hold first, and then just give yourself. Give yourself and your partner a little bit of resistance forward and back. So core close to your partner on that elbow. Lift it up and hold. Find your balance. And then we're gonna push and pull. Ready? Here we go. And know who is pushing first. Push. Breathe. And back. Trying to stay stable. So we're not leaning into it here. You're really working hard in the center of your abs, right? To have everything pulled in. Keep it going. I made these long sets on purpose. Push upper and core. Keep it going. Last four. Four. Breathe. Stay lifted. Three, two, one. Relax. Ah, good. Stretch it out. All right, we're gonna stay Here with core and with upper body. So Kurt is going to come in a front plank position. Holding my feet. So watch us. First, he's holding the plank. I'm gonna do a roll up. So you can make it a half roll here, or if you can, we're coming all the way up. Nice and slow and controlled. We're not using momentum like that. We're using our core. Now, in the meantime, if Kurt wants to also make it interesting, he can do cross knees in a little mountain climber, either slow or fast. And if you need to modify this roll up, just take it to a bridge. All right, Big deep breath in. Find your position. Hands holding your partner's feet, or you're on the floor. In three, in two, in one. Here we go. And slowly down. So lots of core. Think about that mobility on the roll up as well. Well, bringing those hands high. Bring it up slowly down. I know our cores are really gonna feel it tomorrow, and we love it. Keep breathing all the way through. Take it up two more right here. Last one. And relax. So switch with your partner. So again, you can do a half roll, you can do a full roll up. You can do a bridge to modify. Other person can be on your knees and modify the plank if you need to. On your knees, you can just do a bird dog. Get ready. Here we go. Hold it here. So slow and controlled. Try to reach your hands up over your head, Kurt, to get that mobility, right shoulder mobility that we all need. Big reach. So think of it more like that Pilates roll up, so you really get stretch up through your shoulders. Try to get them by your ears. Can you do it right? It's tight. Keep it going. Last three. Oh, sorry. Watch your partner's feet too. And one. And relax. Sorry, was that hurting? So come up on your knees again. Get a little stretch right here. How do we feel? Let's grab a sip of water, and maybe we got time for a bonus move. Why not grab a quick sip? So we're gonna get a little bit of cardio, and we're gonna keep going with the core and with the upper body. So full body, I should say. All right, so I. Kurt, you're gonna go down in a plank on your elbows. I'm gonna straddle. So if you want, Kurt, you can do that plank press up, up, down, down. Or you can just stay on your elbows. Actually just stay on your elbows. Sorry. Forget that. So I'm straddled. I'm gonna go. You can either go all the way over, but you can also just Straddle, if that feels safer. So I'm gonna go 4, 3, 2, 1. Come to my same side. Burpee all the way down. Push it up to a plank. Kurt's gonna come up. I'm holding it here. 4, 3. So you can step it, you can hop it to one. And then I'm gonna do a plank press up, pop up, back to here. So whatever you feel safest, if you can do a full hop or you can just do this. Almost like a little Heisman for four. Pop it down, pop it up. If you're not going up and down, I just want you to stay up here to here. All right, are we ready? You rest for just a second. Got a lot of core today, aren't we? All right, let's get it done. We got one, one minute. Burpee, plank press, hops. Get low, get high, get quick. In three, in two, in one. Here we go. You got four. Three, two, one. Take it down, take it up. Here we go. Whatever you got. It probably helps if you bring your feet in close on that plank. Take it down. I'm coming up. Plank press. And up. Four, three, two, one. Take it over. Keep it going. Take it down and up. We are so close. Probably each partner has one more time. Take it up, finish it out. Yes. Take it down, take it up. Wherever you are, whoever is that partner, finish it out. Down, and we're done. Stretch it back. Stay right where you are. Child pose. Yes. Team, how do you feel? Sit back, child's pose. Hang out here. Breathe in to that. Short and sweet, right? And hopefully it went by quickly. No? Repeat, all body weight. Sit facing your partner. Let's do a little partner stretch first. Take those knees out and little stretch through here. Few deep breaths into that. Thank you for joining us today. Both of you, or just one of you, whoever it is, hopefully you had fun. Hopefully that gave you some ideas to do together later. Take your feet out wide, and if you have that partner, you're going to take it here. Oh, can we do it? Can we do it? Reach and just hold it there. If you want to do a little give and take, you can. Can and breathe. Good. Catch your breath. And then from there, cross one leg over. Let's get a little hip stretch. Yeah. So you're here, right? Take that top knee down, and even bring that bottom foot in to help get that stretch a little bit. It's hard to do, right, Especially if you have stronger, bigger muscles. Right? They're nice and tight. Other side switches. Start out long. Cross it over. And so put your hands behind your head. Get a little stretch right here. And if you have a partner, one partner is going to come up behind, I'm going to grab underneath and I want you just to lean forward. Feel that? Even a little bit more. Lean forward. And then from here, take your hands out in front like lean all the way in. And just a few deep breaths. Hands on the floor if you can get them. And I'm just going to gently give a little push. Not very much, but enough to just give them a little help on that stretch. Let your head drop into it and then let's switch that. So if you're on your own, you just do all of that again, bring it here to get that stretch. Grab on. If you can, lean forward away from it. So the person in the back doesn't really have to pull that much. It's more about the person in the front controlling the lean. We're all pretty tight through there. And then reach your hands forward very gently. Keep and go ahead and come up onto your feet. Your partner help you up, grab onto each other, get a little quad stretch if you can. Or grab onto the wall, Tilt your hip forward and other side. Switch that. Oh, I think we did that wrong. Maybe you just need the wall. Grab the wall. Look at you. All right, team, bring it up right here. So pull those arms to the side. Hopefully you felt everything. We did. Get a little bit of everything. We got legs, legs, we got lots of core, we got upper, we got cardio. But most importantly, I hope you had a good time, I hope you got some laughs and I hope you are feeling good. Leaving this workout, thumbs to the back. I know we had a good time. Let's hope this recorded one time. Years ago we recorded a partner workout and because nobody was behind the camera, the camera shut off. So take your wrist. Just because we got a lot of that wrist work. Let's roll through, through. Remember these are stretches that you can do throughout your day. Cuz our wrist and forearms get a lot holding our phones, typing at our computers, driving all that. Take the wrist down and let your head drop to the opposite side right here. And then other side right here. Thank you so much for being here today. One big deep breath in and out. High five. You did it. That was your full body, no equipment. Partner workout. Great job everybody.