30 Minute No Repeat Cardio Blast Workout II Step Into Your Power Day #12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat cardio blast workout. This is day 12 of your power challenge. This is also a great body weight cardio workout that you can do at any time. You don't need any equipment. And I'm going to give you lots of different options to work to your level. We'll be working in blocks today and we're going to mix it up as we go, of course, with no repeats. Are you ready? Let's do it. Go ahead and start moving. Moving right where you are. You can just march those feet, roll through those shoulders. We're gonna get a quick warm up because our very first block today is actually going to be a cardio mobility. So I think you're gonna like it. So that's first block is gonna get your heart rate up, but it is going to be an extension of our warm up. So the way it works, we have four, only four five minute blocks. Keep that march, take it here. We are going to start with cardio mo again, extension of your warm up. Let's get a arm and hip right through here. First five minute block, cardio mobility. I'm gonna give you lots of different options. So if you don't want to go to the mat, you don't have to. There's a couple things in the mobility, a couple things in our other cardio sections where you have options to take it down or keep it up. You will also have options. Let's go up, little hinge down. Two, take it higher impact or keep it lower impact. We got five minutes of cardio mobility. We got a quick. Then we're going into cardio conditioning. So the idea with that is that we work our conditioning right, our endurance, our stamina. So we're gonna take it where we go. We're trying to move the entire time. Of course, you can take it up or down or take a breather if you need to, but five minutes of more conditioning. Our third round is going to be metcon, so metabolic conditioning. So we'll keep it moving, but we'll add in a few breaks. But again, the idea is to get that heart rate up even more, get that conditioning, that endurance and stam. Our last round, let's roll through. Our back is going to be straight up hit, right, high intensity interval training. So we'll have some higher intensity intervals. Again, you will have low impact and high impact according to what you need. Let's go back to that march, but you will have some breaks in between. We'll Go harder for a certain amount of time. Quick little break. All right, your first five minutes is starting. Now. We're gonna reach across, so tap it right here. So again, an extension of your warm up. We got five minutes of cardio mobility. If you need to keep it low, impact, you take it here. If you're starting to get that energy up, you take it here. But this whole first block is about starting to get the heart rate up, but also getting that good mobility work that we do in our warm up. So a lot of these moves are going to look just like your warm up, right? Let's take it over our head. So. So reach, reach, open up those hips, stretch through your side. Again, you can take it slower and lower. If you need to slow down your pace, lower the impact, or if you want to pick up your pace, take it here. Already starting to feel warm. Right? Breathe into it. Shake everything out. And let's take it to that squat and that hinge. So you're going to sit in the squat, open up the knees, hands behind the head. It's a hinge right through here. So just like we sometimes do in our warm out squat it hands behind the head, right here. Really want you to think about opening the knees, dropping the hips, then drive the hips to the back. A big part of the hinge, too, is keeping the hands here. So we open up the chest and the shoulders to get that mobility work as well. Squat down and hinge, keep it going. The nice thing is we get to get this cardio mobility warm up for a little bit longer than we do in our regular warm up because we keep it pretty short so you can really work into that mobility. Right, Take it down. Let's get one more each way. Right through here and here. Let's keep that hinge. Walk your hands down the front of the legs, roll it up, open up and pull back so you can do a little arch in the back and then hinge flat down, roll it up, open up. So you're opening up the chest. Pull it down. Slight stretch if that feels good for you. Now, you can stay right here if you want, or you might know what's coming. If you want, we're gonna inchworm it out. Core is kicking in. Inchworm is such a good warm up move because we really get everything working. Right lower, certainly upper, certainly core. Right through here and bring it up, take it down. Yes. Ha. So five minute blocks each is its own kind of blast, right? And breathe right through here. Let's get one more. Feel that Nice, good stretch. Hang out if you want, and then walk it back slowly. Bring it up to the top. Let's just do a little step out. So side lunge, so you know what we're doing. You're opening the hips. If you want to keep it a little higher. If your legs need a break, still get that hip opener. A little driving back. You can open with those arms. Reach it up. Open with those arms. So notice we are getting good mobility. Work with who kills your heart rate. I know I do. Yes. Take it here, reach up. Take it here. Reach up. If you want to pick up your pace, get a little more. Just make sure you're not cheating your range of motion. We still want to get low. We want to get the stretch with it right here. Let's hold it here. Shift and reach. Shift and reach. Just a few stretch through the back. Reach that hand to the sky in the back. 4, 3, 2. Starting from the top. How about we do those tap backs? Tap it back. Hips are feeling open now, right? Tap it back. You can start here. If you want to add the lunge, you can. You can keep just the tap or take it lunge. You can go slower or lower if you need to. All right, you can keep just this or if you want, tap back. Reach down, reach up. World's greatest stretch. Take it in. Drop the knee. Step it in. All the way up. Reach down, reach up. Drop that knee. Little stretch and all the way up. You can keep just that or last one if you want. Take that leg back and take it from the plank. You got about 15 seconds. So, world's greatest stretch, either from standing or from the plank, up to you. Open up Those hips for 5, 4, 3, 2, 1. Yes, team. Good. Grab a quick sip of water right here. Breathe into it. All right, so you get a little breather now. That was your warm up, right? Your warm up cardio mobility. Breathe for a few, and then we're going into cardio conditioning. So again, the goal with this next five minutes is to keep moving the whole time. I'm going to give you options to go up or down, but we want that conditioning, right? Remember we talked about this in our athlete challenge of wanting that conditioning so we can keep it moving through the long term, right? Push through those workouts, push through whatever we need that endurance, that stamina for. All right? So again, it's no repeat. So once we're done with it, we're done with it, but we've got that conditioning. All right, so we're gonna start with just your basic hamstring curls Join me right here. Here we go. Hamstrings. So we get five minutes conditioning right through here. So start here, open up those hips. I know we do this in our warm up too. Cross those arms in front. Can we get through five minutes? I know when we've done those cardio conditioning workouts, it is challenging because we are used to a lot of things where we do short intervals and we know we have that rest coming. This is a little bit of the opposite, right? At least for this round, we got some reps in our next two, so don't worry. So you can keep it here. Either hands over your head or crossing in front of you. You can keep it low impact, you can take it up. Or even just adding some intensity, even without the jump is helpful. Right, Right through here. Yes. Let's take it right here. Cross knee, cross knee. Right through here. So knee raises. Starting with just a cross heart, it's getting up, right. Thinking about that core. If you need to keep it slow or low, you can just do little taps. Or right here. Yes, you can take it up. Two hands. Pull it here. You want to add that jump, add that jump. Breathe. Or just keep it here. Again, you pick your pace, you pick your intensity. I'm just glad that you're here. This is your workout. Be where you are today. You do you figure out what you need in this moment. Let's keep those knees for 10 more seconds. Breathe. Three, two. Let's side step in here. So side step for two, side step for two. Start. Low impact. Get a feel for that lateral motion. Right through here. Breathe. So you can keep it here if you, if you want, take it to a little shuffle. Shuffle. Breathe. Yes. This shoelace, you keep going so you can keep that low impact. Side step, you can keep that big shuffle or if you want, baby shuffle. Quick feet, quick feet. Either one is fine. Sometimes we feel like we get more out of really getting the range of motion. You do you. Quick feet, quick feet. All right, team, we got one minute and one minute only of a little bit of kickboxing. So stay with me. Punch, punch. Right, right through here. Yes, you can. If you're not a kickboxer, just reach it. Let's take those punches double time. Right through here. Yes. There we go. Let's take it. Uppercuts. Halfway through this minute and one and a half minutes to go. 90 seconds. So we're done with this conditioning round, right? Keep it here. Or quick ones. Right? Quick breathe. Yes. Take it up. You can do it. Quick feet. We're down to Our last minute. Open it up on the diagonal, right? We're going transverse squat. Open it up, squat down low to high. Yes, you can breathe and breathe. If you want. You can add a little shuffle. Step it back, step it back. If that is feeling too confusing for you, just step it out, Step it out. Think of it as a plie, right? Arms. Or shuffle. Or shuffle. Guess what? 20 seconds left. What can you give me here? If you want, jump, jump. Any of those options will do. Just step it out, little shuffle it out. Open up those hips on the diagonal or jump it. Five to go. Four, three, two, and breathe. About that one. A little bit more, right? Tap it out, catch your breath, right? Pretty steady. Guess what? Grab a sip of water and I'll tell you about your next two rounds. Your next one is metcon Metabolic conditioning. So I don't want you to worry about the clock. That's the whole reason I wanted to do this workout in blocks where, you know, you just have to get through five minutes. So we're not staring at 40 seconds, counting down, 45 seconds, counting down. This round, it's roughly between 40 and 50 seconds each. And then we do get a breather where I want you to tap it out like this. We'll start low with every move. You can stay there or you can take it up. Metabolic conditioning, we're pushing that conditioning a little bit more, so we're going a little bit harder because we know how we have a short break. Are you ready? Of course, the answer is yes. Here we go. So start with those low impact jacks, right? So totally fine to stay right here. Remember, you got a breather coming at the end of every exercise. Keep it right here. You can up your intensity a little quicker or full jacks right here if you want. You can go every other one. Maybe two full jacks, two taps. You can go full jacks, but take them slow. You can go full jacks, but take them quicker. But what I want is for you to push yourself a little bit more with each exercise because you've got that rest coming, right? Metcon. Five, four, three, two. And breathe. Right? I know, I know. All right, team. So we're gonna take it to either a standing climber, you can take it right here. Or climber down below. You pick. Here we go. So tap those knees in. You can keep it low impact here. You can keep it low impact, standing. You can take it up high impact, standing. Or you can run it out. Mountain climber, from the floor, totally up to you. Keep it standing, take it low Take it high, but let's push through right here. Run it, run it. Breathe. Yes, you can. We got about 15 seconds, so I want you to push a little further, but don't look at that clock. I got the clock for you. Don't worry. Breathe. Yes. Three, two, one. Catch your breath. Tap it out, right? Shake it out right here. All right, we're gonna take it to a squat. We're gonna add a knee, we're gonna add a kick. All right, you have options wherever you are. Right here. Step it out, step it in. So it's a step out squat. You can start here. Building at the knee. And up and up, and up, up. Don't let your brain get you mixed up. If you want. And up and up. You pick low impact. You can just do a step, little knee, high impact. You can do a jump or kick. And up. Yes. And breathe. Three, two, one. All right, so you can either keep it up top, out, in, out, in. This is your standing version, or we're taking it to a plank jack. Join me down. Hands or elbows, doesn't matter. Tap it out, tap it out. We're starting low here. If you want that extra core, take it from the plank. If you want to keep it up top, fly jack, you can take it here. Whatever you got right here. Keep it going. Again, your standing version. Open, open. So thinking from that standing plank to out, you got about 15 seconds. Let's make it good. Keep it going. Breathe. Yes, you can. Ha. 4, 3, 2, 1. Last move. You know it. You love it right here. Catch your breath. One more move. It's our skater. We love it. You guys told me this is one of your favorites. Step behind, step behind. Low impact. Everybody start right here. Cross behind. Reach and reach. What do you got? Stay with me right here. If you want, take it up a notch. If you need a little extra legs, get low with it. If you want to really get that power bound side to side, stick that landing into those hips to really target the glutes, but really get that power. It's your power challenge, right? This is your last one, so we're gonna keep it going to that five minute mark. Metabolic conditioning. You are doing it. And then guess what? We have one more round of five minutes. But we got long breaks in the next one. Fifteen seconds. I know. Not fair. I made this last one longer, but you can do it. Yes, you can. Hang with me five seconds. Three, two, one. And breathe. I know, I know, right? Whoo. Tap it out. You got a full minute to breathe. All right, that was A lot. You decide if you want to keep it moving, keep marching. If you want to take a real breather. In through the nose, out through the mouth, calm your breathing. All right, team, so this is it. And this is hit. All right, so we are roughly around 30 to 40 seconds of work. 20 to 30 seconds of rest. I want you to get to that stopping point and really need that rest. Use that rest, right? You do what's best for you. It's your workout. You do you. But I want it to be where you feel like your body worked hard. You need that rest to recover. That's the idea with hit. Up high, down medium, up high, down low. All right, think of it as 30 and 30. It might be a little longer, a little shorter. But let's start with a squat down, reach up on the toes. Squat down, up on the toes. You're right here. That's your low impact. If you can squat, jump, remember, you got a long breath coming along. Breather. You can still get toes and get that power. I still want you to drop your hips, but earn that rest. Here we go. Breathe. Yes. Let's go. 10 more seconds. Why not? Because you can. Starting with this one longer. Amy, why? Three, two, three. Burn. Breathe for 20 again. If you need to stop, take it right here. If you want to tap it out, tap it out. All right, we're getting right side, left side with our power knees. So you can think of it as this, you can think of it as a twist. You can jump it low to high, whatever you need. We'll start low, then we'll take it higher. Here we go. So power knee. You can pull it up here, you can cross it. You can go every other. But if you can join me. 20 seconds. Go hard. Yes. This leg is gonna burn, but I want your core strong arms. You can go forward, cross, or pick one lower. High. Yes. Keep it moving. We are so close to being done with this workout. Three, two, one, Breathe. Yes. Same thing. Other side. So again, if you're feeling like, oh, I could go right into that next one. Push a little harder next time, whatever that means for you. Does that mean that you're taking it a little quicker? Does that mean that you're adding the jump? Remember, the jump can be grounded. You do you. But find a way to take it up. Let's start low impact. Here we go. Power. Power or cross. Cross. What do you got with me? Breathe. Drive it up. Here we go. Push through. Breathe. Remember, you can keep it grounded. You can do a high jump or a low jump. Doesn't matter, but hang with me five seconds. Push hard. Yes, you can breathe. Three, two, one. All right, let's take it right through here. We got two knees, we got one squat jump. How about a little lunge jump? So you can either just alternate those lunges or if you want, you can switch lunge or come in between. That's sort of your middle ground is to jump at the top. Let's start low impact. Here we go. Push through. Low impact, right? You can even just do a tap if that's better for you. If you want, tap it in, get low, tap it in. Full switch lunge is here. Do what level is best for you. I don't want you to push yourself feeling like you have to go to the highest level because this is the hit round. Burn yourself out for you. It's gonna look different for everybody. And guess what? After this move, we got one more and relax, right? Ha. I know. Catch your breath. What is everybody's favorite cardio move? Or least favorite, I should say, right? Some version of a burpee. Here's the thing, we're gonna build this one up. We're going to start with some tap backs and touchdowns. Then we're going to walk it back. Then we're going full burpee. All right, we'll go a little bit longer. So start with the mobility portion. Low impact, this is it. So I want you to touch down, tap back, touch down, tap back right here. And if you want, take it down, walk it back, walk it in down, walk it back, walk it in. Next option, pop it back, pop it up. You keep going with that. If you want to take it all the way to the ground. Watch me. Take it down, push it up, jump it up, take it down. Think of it as a push up, but use your core to get down and up. Let's go. 15 seconds. Because I know you can do it, Push hard because this is it. There's no bonus waiting for you, I promise. Let's keep it going. Ten more. Take it up. Yes, you can. Three, two, one. Everybody grab a sip of water. I know we're gonna have a warm down, cool down, right? We're gonna give ourselves some time. This is something we often don't get. Is that time to really let that heart rate come down, especially after a hit, right? So before we get into a little bit of flexibility, tap in front, tap in front if you can. It's always a good idea to get some mobility work at the end as you slowly get that heart rate coming down. I would Love to hear from you in the comments. Did you like this? Do you like the five minute blocks? My goal with that is that I could watch the intervals that we can mix it up. Cardio mobility flow, cardio conditioning. Let's tap behind, keep it continuous but give you options. Metcon going hard, longer periods, short breaks. Hit going hard, short and getting that longer break right. Tap behind, let's reach those arms, little stretch. So I wanted to give you lots of different options. I would love to hear from you how you felt with that little mobility. Reach up, pull down. Reach up, pull down through those shoulders. Leave me a comment below. Leave me a like. Of course, if you haven't already. Don't forget to subscribe. That helps me. Let's take those knees out right through here. Roll those shoulders. How did you feel? Were you able to push through? Did not having to look at the clock for shorter intervals or steady circuit intervals, was that helpful? Did that stress you out? I know sometimes I feel like going a straight five minutes in my brain. Five minutes does not feel like very long, right? But when we're doing is tough on our body, it is long enough to really challenge our body and all of our systems. But it's short enough that it's done for quickly, right? So sometimes those five minute blocks or four or six, whatever they end up being can be really good for our brains to really go hard. Just like I just gotta go hard for five minutes. That's this whole circuit, right? Little hamstring stretch right through here. So let me know. How did you feel? Breathe into that. And of course please make sure you get some stretches for longer periods of time. I try to keep it brief but if you really want those deep stretches, you want to hold for 30 seconds or so. So if you have time after this, I try to give you a little overview and then see if you can get a little more fingertips to the back if you can. Foot on the wall. Tilt the hip forward. If you're able, bring it up. If you can't bring it all the way up, just keep it down. Tilt that hip forward. All right team, make sure you check out all all the links in the description. Would love to make sure that you're following the program that you get the free monthly and weekly workout calendar. So get on that email list. Of course. We'd also love to have you join us in the BodyFit by Amy app for the Body Fit Athletic Club. We have our own private community membership. You get lots of extras, you get nutrition help, you get live streams with me with our dietitian. You get to ask a this questions, Q A's, you get recipes, you get the method nutrition plan. All of it in the Body Fit Athletic Club. Plus an amazing group of people. Let's roll through those shoulders. And of course if you're looking for that one on one coaching, contact me about Body Fit Elite. All of that is in the description below. Thank you so much for being here today. Make sure you get some more stretches and don't forget to come back right here for more. One big deep breath in and out. You did it. That was your no repeat cardio blast workout. Great job everybody.