30 Minute No Equipment Pyramid Burn Workout - BURN #10

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment pyramid burn workout. This is day 10 of your burn challenge. In today's workout, we are using no equipment to work your entire body in a pyramid style workout. So we will be going up in time and coming back down in time. We have three pyramids, upper body, lower body, and core. And we're gonna get it done in just 30 minutes. And you don't need anything for this workout, Just some space to move. Are you ready? Let's do it. Let's get started with a quick little warmup. Go ahead and roll those shoulders. March your feet. Shake everything out. Let's get ready to move. We're going to keep this warm up pretty short, so of course, if you need more, please get it on your own. You can check out the links in the description below. For my extended warm up and extended cool down, let's take those arms out wide and then just a little gentle knee pull. You don't have to actually pull it in. Just bringing the knees out to open up the hips while we also open up in those arms. Right? A little bit of balance too, right? Take it out nice and wide. Shift your weight side to side to open it up one and then the other right through here. Hold it on one side. If you can turn into it here. You're just going to do a little reach and pull. Reach and pull, hip opener, toe to heel. One more and then hold it here. If you can drop that knee down. You don't have to get super low. If a lunge is not right for you, grab onto that wall if you need to, or chair or the couch. And then if you can, let's take one hand down, walk that front leg out just a bit. Take that top arm, reach under and up. So you're just getting a little rotation. If you need to drop the knee, you might even get a little more of a hip flexor. Stretch up to you. Go ahead and step it in and let's take it back up to the center. Take it to that other side. Lean into it here, then turn into it here. Reach and pull, reach and pull, toe to heel. One more and then hold. If you can, tilt that hip forward, drop the knee. Just opening things up. Up to you how low you want to get. And if you can, take that hand down, walk that front foot away, reach up and under again. You can drop to that knee if you need to. Sometimes that increases that stretch, but it also gives you a little break. And if you're Able from here, take it back to that high plank. We're just gonna cross our feet over. That's not right for you. I just want you to go from the knees, cross over this way. Just like that. Whatever you got, twist it two more and walk your hands back and. And round it up. Let's tap and reach across. All right, team, so we have got three pyramid circuits. This is going to be different than our traditional pyramids or pyramid stacks that I've done here on my channel before. What we have is we're going up in time and down in time, but each timed interval has its own exercise. So We've got a 20 second interval followed by 30, followed by 40, followed by 50, followed by. We stay at 50, we go back down. 50, 40, 30, 20. Your exercise for each of those time intervals is going to be the same. Going up and then going down. It's going to make sense when we get there. Don't worry. So we're keeping it all body weight, no equipment needed. I will give you a few options. If you need some variations for equipment and we're going to start down on the mat with some upper body, then we'll come up for a lower body pyramid, Then we'll take it to a core. I think it's gonna move quickly. I think you're gonna like it. Go ahead and join me down on the mat. So you're very first. We're gonna start with upper body. So we switch up our mat time. We're gonna do a little reverse reach. So a little half tricep and then if you can reach up or back, if that is too much for you, half tricep, just reach here. If that's too much for your wrist and you have a set of dumbbells, you can go over your head. We got 20 seconds there. Then we'll take it down for a little pull. Here we go. 20 seconds back and reach little half triceps. If you shouldn't be leaning, then I just want you just to go here. But if you can back, little lift and reach. I know it's a little bit awkward, that's why we're keeping this one with the short interval. But back of the arms, triceps, shoulders and relax. Now we're turning over. If you need to modify, I want you to take it one side of a bird dog and then switch. But if you can, you're gonna go I everything up Y and T. I want your legs to follow. Obviously we can't get a T with the legs, but legs together. Legs Out. Legs further out. I y, t if you need to do this standing, you can do it here, kneeling or standing. Let's get it done. 30 seconds. Here we go. I why t Back to center lift. I why t so just like you would from there, I why t really squeeze in the back. So this is your pull. Right as you're lifting the legs, you're getting a little low back and glutes and hamstrings as well. Let's get five seconds. I y and t. All right, stay right where you are. Now we are going to 40 seconds. We got our push up. Superman. If you need to modify, stay on your knees. Push up, little lift. Push up, little lift if you can. Here with me. Down, lift in and up. Join me. 40 seconds. Get a little stretch back. Three, two, one. Here we go. Down lift in and up. Down, lift in and up. Again. You can be on your knees and just lift if that's better for you. If you're not going all the way down, or you can come all the way down, lift all the way up. You got this. Up and breathe. Use your core as you're lifting, so you're pushing from those arms, chest, and shoulders. Right. But also lifting from that core. Let's get one more breathe. Stretch it back. All right, team up onto your feet. So we're at the top of that pyramid. We're actually going to mix it up a little bit for this upper body. We're going to do a push and a pull. Push, pull, push, pull, pull. So it's your push. Pull with your upper body. You can do it with or without the knees. We got 50 seconds this time. Here we go. Push, pull. Notice there's really no timing for our rest periods. In theory, we want these to be kind of back to back, as they will be more on our way down because you'll know exactly what you're doing right on the way up. We'll give ourselves a few more seconds in between for me to explain, explain the move for you to see it, and then we will take it back down. So this is. We made this the top one, so your wrists get a little break, but I still want you to push and then pull, push and then pull as if you're pushing and pulling the air away from your body. Push, pull. Knees are coming up for balance to get that core working and also keep your heart rate up. Push. Yes. 5, 4, 3, 2, 1. Shake it out. We're gonna stay with that same movement because we're at the top of the pyramid, but we're gonna go here. Push, pull, push, pull, push, pull. If you can tap it out. Otherwise just keep it here. Here we go. Push, pull. So you can make this a little bit more cardio. So as you can tell, now we're going down. We will do the same exercises for the same intervals, but down, down the pyramid. So we'll go back down for 40 seconds with our Superman. Push up. Push, pull, push, pull, push, pull. You can even do it with your hands like that or just here? Yes. Team. So we went from here to here just so we can relax those shoulders, get more of that pull in the center. Then we're taking it down. Yes. Ten seconds, a little bit of heart rate. Three, two, one, back down. We're starting with that push up Superman. You can be on the knees, bird dog, toes or knees, whatever you got. We got 40 seconds this time. Knees or toes. Here we go. Take it down. Lift, lift. Bring it up. As you come up, try to pull those elbows in at about a 45 degree angle. Again, you can come from the knees lift. And still if that's not right for you knees, you could also do a version of this on the wall or on an incline and just lift, push and lift. Yes. We are almost done with this very first circuit. I know that upper body is feeling it, but you are strong. You got this for 5, 4, 3, 2, 1. Stretch it back. Now we got our IYT if you need a break from that, come up to your knees. Take it here or standing or keep it down on the mat. But we got 30 seconds right here. I y t. Here we go. I y t. Back to center. I why t Nice and strong. This is mobility just as much as it is that pull for our shoulders and our back, right? Mobility, huh? Yes. I why? Five seconds. Core engage. We are back down at the bottom of that pyramid. Join me here. Remember, you have a few options. If you need to take it to dumbbells over your head, you can just push with two hands, push and reach, or a little tricep and reach. Last 20 seconds. Here we go. Tricep reach, reverse and reach. Little push through those heels. But really try to focus on your upper body, especially the back of those arms, those triceps really getting you off the ground. 3, 2, and 1. Take it forward, stretch it out. Up onto your feet. Team, take your time. One circuit down, two to go. I'm already sweating. I don't know about you. Would love for you just to tap it out while you grab a sip of water. Our next round is gonna be that Same format, but taking it lower body. So again, we got 20, 30, 40. Let's roll those wrists while we're here so we can stretch them out. 20, 30, 40, 50, 50, 40, 30, 20. Right. A little bit different than some of our other pyramids, but we're gonna get it done. Same exercise for each one. We'll have a little more time on the way up because I'll show you each exercise, I'll give you options. Remember, be where you are today. Work to your level. Very first thing we're doing is your super basic squat, like you're sitting in a chair. Modification is you can just do a little step out if that's better for you, or actually sit in a chair. 20 seconds. Let's get it done. Here we go. And up low to high. I want you to really think about sitting low, driving those hips back. Remember, we're keeping the chest open and proud, making sure we're not rounding here, right? Try to get the hips low. We call that breaking parallel. Three, two, one. Relax. All right, 30 seconds. We're gonna do a plie, squat to a curtsy, lunge. We're alternating plie to curtsy. If that's too much, you can keep it a little higher and just do a tap back. Whatever works for you. 30 seconds. Here we go. Plie and curtsy. And of course, if you need more rest time, it's not often that we do these back to back sequences without really a timed rest. We're getting our metabolic conditioning. That way we're getting that heart rate working, we're getting that metabolic burn right through the entire time. And breathe. Five seconds. But by all means, if you need more rest, just hit pause, come right back to us. Shake it out. Good little burn. Right now we got 40 seconds of a side lunge. Two options. You can just shift your weight stationary, or you can step into it, step out of it. It's up to you, but I want you to shift your weight to the side, push out of that heel, come back to center in 3, 2, 1, 1. 40 seconds. Stationary is here, side and up. Really shift, drive out of that hip. So it's a little hip hinge. Even though this looks like a squat, you're actually gonna hinge forward, right? Even if you're stepping into it, Step in and out. Yes, you can. Good work, team. Keep it moving. Breathe. Ah. I think we got 10 seconds. If not, I'm sure you'll tell me. Three, two, one. And relax. All right, we are at the top. Here's what we got. Now we're isolating one side, so watch me. We'll get two rounds of 50 seconds, right and then left. It's a lunge if you can, stationary lunge or split squat. And then I want you to hinge. We're going to keep the hands here, here, if you can. If you need balance, keep it here or to have them in front, but just to keep the chest open and keep our back flat here to here. Balance. Or if you can, you're going here. All right. You're gonna feel a little shaky. That's okay. We want to get the back of that leg, glutes and hamstrings. You can also just do a little tap and a little kickstand. Tap back, kickstand. If that's right for you, we got 50 seconds right leg, 50 seconds left leg. Then we make our way back down. Are you ready? Of course you are. In three, two. Hands behind. Here we go. And hinge it forward so elbows pulled back to keep the shoulders pulled back. Drive out of that front heel with both. So no matter what you're doing, if you're here, lunge here. Or if you keep that foot down, you're still driving out of that front heel. We just want to feel the back of the leg, right? I knew that was gonna happen. Burn. Either way, lunge and hinge. Soft bend of the knee for both. We're not straightening out the leg at the top. Burn. Good news is you only have one pyramid of each muscle group. So once we go back down, that is it for your lower body. Yes, team. Stretch it out. Right. We felt that little heart rate up. Let's do the same thing. Other side. Hands behind the head if you can balance. If you need to keep that foot down, hinge it forward or take it up. And then modification will be a little tap and a little hinge. Staying a little higher. Let's get it done for 50 seconds. Catch your breath into that front heel. Nice and wide. Hands behind the head. Here we go. 50 seconds. And hinge. Right. You really gotta push into that heel to keep the balance. Also stay grounded in that back toe. Even though front leg is doing more of the work. They're both working, right? Yes. Burn. Feel that stretch, too. Also keeping that upper body working, but keeping the hands behind the head and keeping those shoulders pulled back. Balance right. You can grab on if you need to take it low. And hinge. Hinge low. This is a tough move, so don't feel the need to pick up that back foot unless that's right for you. Three Two, one, Boom. Always remember, this is your workout. You do you. Let's go back down that pyramid, starting with our side lunges for 40 seconds. Here we go. Let's get right into it. If you need more of a breather, take it. But if you can, either stay, step into it, or keep it stationary, push out of it. Hip. Right hip. Really good for mobility to be moving laterally to shift our weight to one side. So we have to work what we call unilaterally. Strengthen those joints, hips, knees, ankles, as we step into it. 10 seconds. Yes, you can. The burn in this workout comes from the repetition, right? And the same muscles working over and over. Relax down to 30. We got our plie squat. We tap over to curtsy. Get as low as it's comfortable for you. Turn those toes out as much as is comfortable for you. You don't have to be super turned out. We just went inner thighs to outer thighs. 30 seconds in 3, 2, 1. And curtsy. Stay low, plie and curtsy. Ah, different kind of pyramid, right? When we're all lower body or all upper body, get ready, because core is coming, and I think you're gonna like it. Breathe. Yes. Legs. Boom. Take it here. 5, 4, 3, 2, 1. Shake it out. All right, team, we got just your regular squat. I'm gonna give you an option if you want to add a little power up on those toes or little squat jump up to you. Last 20 seconds. Let's get it done, whatever you got left in the tank, because we're getting a breather after this. In 3, 2, 1, 1. 20. Here. Land sock. You're still getting low. You can power it up with those arms or even up on the toes or add that little jump up to you. You do as about what's best for you. You do not have to jump if that's not right for you. But those legs are probably burning either way. 3, 2, 1. Right. Good work, team. Grab a sip of water. Let's get some hamstring curls to stretch out through those quads. Let's have a few little cardio mobility right here. In our upper body circuit, we worked in our cardio mobility because I wanted to give you a break from the mat, right? But here we gotta get it in. Let's switch gears. Take it here. Flex the foot, stretch through those hamstrings. All right, team, we got one last round down on the mat. It's a lot of core. We're gonna work on some cardio. I'm gonna give you options. If you don't want to be on your back or if you need to modify for core. And of course, everything that we do, you can also take standing. So we're going to start with a mountain climber. Then we have our dead bug. You can take it standing, you can take it in the incline. You do what's best for you. Meet me down on the mat. I'm gonna adjust my airflow. All right, join me down here. We're starting with 20 seconds of that, mountain climber. Oh, enjoy that good stretch. So we got our mountain climber. You can tap it in, you can run it in, whatever you need to do. You can take it standing, or you can take a bird dog. Join me here, mountain climber for 20. Let's get that heart rate up. Let's get that core working. Here we go. Bring them in. In trying to keep those elbows and shoulders right over my wrist. You don't have to go super fast. In fact, I'd rather you have more control as the knees come in, you can also just tap them. Tap them off the ground or keep them on the ground. Up to you for 5, 4, 3, 2, 1. Roll onto your back. If you're modifying, you're just gonna take it to a bridge lift just like this. Totally safe for most people. As long as that's good for you. All right, we're doing a little dead bug push, so we're going out. Push in. Other side. Out. Push in. What I mean by that is I want your legs to push, to push on your hands, hands to push on your legs. If you can lift the shoulders. Shoulders. We got 30 seconds. Start with that. Push against each other. Here we go. Opposite arm, opposite leg. Push. Breathe out. Extend. Breathe out. Take it out. Yes. Big reach. You can also do a little tap if that's better for you. And keep. Keep the shoulders down. That would be good for my postnatal healing. A doctor. Five seconds. Push. Three, two, one. Relax. Good. We're gonna take it to a little roll up and tap. So watch me. You can either just go here, big reach, keep those knees bent, or if you can, up, tap on the inside. You're gonna feel the difference. You get a little rotation. You get those. Those obliques. You get the lower abs. If that's not right for you, you just take it here, or roll up with a little half Crunch. Join me. 40 seconds. Roll up and tap. Three, two, deep core. Tilt that pelvis. Here we go. Bring it up. 40 seconds. Bring it up. Yes. I know this is a lot of burn. Four, one, whole pyramid. You know what I love working core. I love finding unconventional ways to work that core. But often I feel like I always want to get more in. So why not do it in this workout and do it in a way that's good for you? You can also do this motion standing. We got five, four, five. Boom. Three, two, one. Stretch it out. Did you feel those inner thighs? Right. All right, top of the pyramid, we're gonna do a side plank rotation. So on your elbow, you're gonna come up, twist it in. Up and down. Another option is up on the knee. Twist and down. Or just lift and lower. Twisting is not right for you. We got 50 seconds on the right, 50 on the left. I know it's a long time, so do what's best for you. Here we go. Reach up, Twist. Down and in. Lower. Down, up, twist. So your twist can just be that upper body. Watch just here. Or if you want to get your entire body into it, turn into that front plank right here. You can even use that hand here. And down. Up, turn, and touch. And down, up, turn, and touch. Yes, you can. I know it's long. And breathe. Up, twist, burn. Five, four, three, two, one. Stretch it out. Yes. Team, can we get that on the other side? And then can we come back down? Yes, we can. Remember, you got that knee if you need it. We got 50 seconds on the side. Up and twist. Knee, toes. With or without the twist? Here we go. Up. Twist it. Drop it down. Actually come to that resting point with the hips off all the way down. Because I want you to have to lift from the bottom again if you need to add that knee. Right? And breathe. If you really want to turn into it, turn on both those toes, get that center core working. And down. You're gonna have to let me know after this workout if you like the extra core burn. Making sure we get that core love. Yes. Team burn. 10 seconds to go. Lift. Twist. Then we're down. The pyramid. Burn. Stretch it out. We got that. Roll up and tap. If you need a break, you can do it seated here or you can do it standing. Otherwise, join me back down in your back for 40 seconds. Let's finish it out. Nice and wide. Get that stretch in. 3, 2, 1. 40. Roll it up and up. We're gonna bang these out, and we are done with this workout. I know these pyramids are long, but they kind of go fast, right? I hope so. I hope you thought so. Yes. And breathe. Oh, man. Three, two, one. And relax. We got your dead bug. Push. So it's up to you if you want to just keep it one at a time and just tap those knees. That's a modification. Otherwise, lift those shorter shoulders. Extend the legs. 30. Extend it out. Breathe. Extend it out. If you want an option, cross those hands and keep the opposite hand pushing as you extend out. Don't let that get in your head, but cross your hands and push. And then as you extend that opposite arm and leg, keep that other arm pushing. Makes sense. Don't worry if it doesn't. Keep pushing. In and out. 3, 2, 1. And breathe. This is it, team. We got 20 seconds of a climber. Can you join me here? If you want to twist it, you can. If you want to do bird dog, if you just went straight up cardio, take it standing. Totally fine. Let's get 20. Pop it up. Here we go. Tap them in or run them in. In. But finish it out strong with me right here, right now. Yes, you can. I know. Can you pick up your pace, but keep those knees to your chest even if you're standing. Bring them in. Bring them in for 5, 4, 3, 2, 1. And relax. Yes, team. I want you to sit back into that chest. Child's pose. Relax it right through here. I am so proud of you. That was not an easy format, going up and down in time, but keeping those same exercises. Take your wrist over and get a little stretch. So keep one here and just get a little stretch through there if that feels okay with you. Keeping the same muscle groups through an entire pyramid in is challenging. It's basically its own little giant set, right, like we've been working with. So it is hard, but you did it. Sit back again, side to side with those shoulders. Come up and roll through. Cat. Cow. We're gonna keep this pretty short, so, of course, make sure that you get more of a stretch on your own. Bring those feet nice and and wide. Let your upper body hang and slowly roll it up again. Leave me a comment, please. Let me know how you felt during this workout. Hopefully, like you're like me. You were really challenged, but it felt like it went quick. Even if it didn't, that's okay. Remember, if it felt hard, it's because you were working hard. It's not because it was hard for you. It's because it was hard for everybody and you were pushing yourself to challenge yourself. That is what it's about. Bring it up. Big stretch right here. Of course, check out all the links in the description. Would love to have you join us in the Body Fit athletic club. If you have additional questions, if you want that extra support accountability you if you want personalized guidance for your personal journey, access to me and to our Body Fit dietitian. That's where you want to be. Join us in the Bodyfit Athletic Club. Also, make sure you're on my email list. You get your free weekly and monthly calendars with links. You get the links early so you want to make sure you get on that and snag your free snack guide. Also, make sure that you check out everything on my website. If you're looking for equipment, if you're looking for apparel, check it out and follow me everywhere at Bodyfit by Amy. Let's get that hamstring right through here. Thank you for hanging with me. That was tough, but that was worth it. Because you know what? You are tough and you are worth it. Don't forget that. Shake it out right here. Make sure you get some more stretching on your own. Make sure you hydrate. Make sure that you leave me a comment and that you subscribe. One big deep breath in and out. Oh, I felt my legs on that. You did it. That was your no equipment Pyramid Burn workout. Great job, everybody.