30 Minute Total Body Mobility Flow Workout II METCON Day #4

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body mobility flow workout. This is day four of your metcon challenge. This is also a great active recovery mobility workout that you can do at any time. I'm going to give you lots of different options to work to your level and be where you are today. You don't need anything for this workout, just some space to move. Are you ready? Let's do it. Let's start with a nice gentle march. Roll through those shoulders. So not as high intensity or as energy boosting as our regular warm up, but we do want to be getting the blood flowing, getting everything ready to move. We're going to check in with our posture and our breath in just a second. But before we do that, let's just get a little gentle movement right through here. You can keep that march. I want you to take arms to the back one at a time. Think about mobility. The way it's going to work today is we're going to build our flows. Mobility flows, right? So maybe starting with something that is gentle cardio based or more mobility based. And then we're going to add on. Let's roll through those hips. As we add on, we'll add on a second exercise, a third. We'll go through that a couple times, then we'll start taking them away. It's going to make sense as we go. But again, this workout is about let's reverse your direction. We're to going, finding what feels good for you, getting the heart pumping. If you want a little extra cardio, I'll give you a way to do that. If you need a little less, we'll keep it low. Let's get a little stretch right through here. Finding what feels good for you and your body today. Sometimes we need more cardio in our active recovery. Sometimes we need more of that deep stretch. Sometimes we just got to show up and keep moving, right? Isn't that what I always say, Be where you are today, show up and, and keep moving? So let's start with a little tap right through here. All right, so we're building those flows, but let's start with a little bit of movement. Now that that heart rate is up, let's find our good posture. Right? So connecting with that core, I want you to think about bringing the hips together. Not as if we could actually bring those hip bones together, but as if you're wrapping those hip bones, have magnets. They're coming together. Feel what that does to your core. Little lift to the pelvic floor, not gripping the glutes and not sucking in, but little lift, hips coming together. Then I also want you to tack that rib cage together right, as if we were putting a little button there again. So we're not having that rib flare when we try to have that good posture. But we're not here. So shoulders are back, but tap your rib cage and then navel to spine. Again, not sucking in. Right through here. Do you feel that in your core? I hope so. A hand on your belly, hand on your heart. Shoulders are back, knees are soft. Imagine there's a string lifting up from the top of your head. And then just a few deep breaths. We'll start from here. I want you to connect with your breath. Don't worry, we're going to get moving again in just a second. Just really important to connect with that posture because we all have things that get us out of alignment, things in our daily lives that help us get out of that good posture. So the more we could do it and prep for those workouts, the better we'll feel, the stronger our core will be and the stronger will be in all of our exercises. So ta breathing, hands on the side. Inhale to expand, exhale. Everything comes in and out. Just a few of those. Now that you're feeling nice and strong in that solid foundation, let's get moving again. All right, so mobility. Tap it out like we do in our warm ups. So you have the option to just keep it right here. We're going to add on as we go. A little active recovery, a little gentle cardio, and then we have more mobility and we'll hold some stretches as well. So if you want a little more cardio, take it here. Right through here. What? A little less. Just tap out. What I want you to think about is opening the hips, reach across. Now we're going to add on. We're going to take it four across the chest, four over the head. Right here you've got four, three, two. Take it over your head. Reach four, three. You don't have to go the same pace as me. If you're taking it slower because you need to or because you want to. Totally fine. Four and four. And again. You want more of that cardio. If you're feeling it today, pick it up. Get that energy going. Your workout one more time like this. And then we're gonna take it low. Breathe. So we got four, four and then four down low. We're going four across the chest, four over the head, and then go low in a way that's Good for you. Watch me. 4, 3, 2, 1. Back center, over the head. Reach, get low. You can tap it or you can jump it. Back, center. You decide how low. Take it over. Yes, take it low. If you want to really get down there, touch the floor, really get that good mobility. Center over your head. Reach, take it low. We're gonna get one more time all the way through. Yes, reach, take it low and march it out. Little taps, right? So a little more cardio based on that one, grab a quick sip of water. After that. Not all will feel like that. That kind of feels like our warm up. Just gentle cardio, cardio, mobility. Now we're going to take it. Things that'll feel a little bit more like mobility, right? So let's take it right here. We've got our inchworm. All right, we love our inchworm. So watch me take it down through the front of the legs. Inchworm it out. Good mobility. Inchworm it back. All right, follow my cues. We're gonna add a little down dog. We're gonna add a little rotation. You can always take it to your knees or you can stay up top, find what feels good for you. I'm gonna start right here. Here we go. Inchworm down. Walk it out nice and slow. Feel that mobility in your core, in your back, all through the spine. Walk it back, reach it up. If you need to take it down to those knees still get that little stretch and bring it up. Yes. Let's get one more. Just your inchworm. And then you stay up top. Watch me one time. We're going to inchworm it out. And then if you can, down dog. Stretch back to center. Inchworm it. Pack, bring it all the way up. Join me. Take it down. Take it down, dog. Feels tight for me. I don't know about you. Walk it back. Two more just like that. If you need to take it to the knees, you can still go. Knees to down dog. And walk it back. Breathe. One more down, dog. And walk it back. All right, stay up top. Watch me. One more thing to add on. We'll keep it short. You're going to inchworm it out. You're going to down dog it here. You're gonna do that rotation to the side, big stretch and to the side. And then walk it back. We're only doing two with all of it together. And then we take the inchworm away. Let's get it done. Here we go. Inchworm. Down dog. Slow. And control. You don't have to go the same speed as me. Rotation. Drop to the knees. If you need to. That's totally fine. Rotation. Slowly walk it back one last time. Then inchworm goes away. I know we're tired of it, but you can feel how that repetition makes a difference, right? Take it down, dog. Rotate to the side. Back to center. Rotate. I want you to hang out here. We're going down, dog. And rotation. Add that knee if you need to. If you need a little breather for your wrist, take it down, dog. And you got that rotation. One more down, dog. Stretch, rotation, rotation. Drop to those knees. Rotate on the knees for a second. Back to center. Rotate here. Take it to the toes if you want. Take it up. Back to center here. Stretch it back. Yes. Team, stay right where you are. I know that was a long one. They're not all that long. They're not all going to feel like that. But again, you get the idea. The more. More repetition, we get through that mobility. Give yourself a second just to breathe into that stretch. We get that mobility. Work through the repetition. You feel. Did you feel how that inchworm your back up a little looser as you went through the motions, as you got those muscles in, those movement patterns more familiar and warmer. That's why we do that. Let's take it right here. So if you need to. This is that 90, 90. If you need to sit on the edge of a chair, just let your knees hang off. Always an option. If you can. Right here, we're just going to rotate side to side. So hip opener, right? Rotate side to side. If you want, you can take those arms as well. If you need to have your hands behind you for a little bit of balance, that's okay, too. You go at your own pace. Maybe you need to go one at a time, even slower. Go for it. Take it here, take it here. All right, watch me one time. You're gonna turn into it. You're gonna step up, you're gonna step up, you're gonna take it down. Take it down. If that doesn't feel good for you, you just keep those knees. You gotta roll to your knees. Step up, take it down, Take it down. Just try it with me. Just try it. Roll it here. So many things working in our mobility, right? We got good hip opener, we got good core strength. And then it's getting up off of the floor, right? Which we all need that in our lives. Watch me one time. Take it here, step it up, step it back. Hip flexor, take it over, take it down. Just try it. Just try it. You do you find what feels good for you? If that's just this Hip roll, take it here. Drop to that knee if you can. Hip flexor, lean forward and stretch over through your sides. I know, right? Take it up, Stretch one more time. Then we're taking the 9,090 out of it. Those hips should feel good. Right up and out. Right through here. All right? I want you to stay here. If that knee is okay, stay here. If you need to take it up top, that's an option too. You decide how low you want to get in that lunge. But if you can, up from the floor, all the way down. Hip flexor forward, stretch it back, Stay on the side. Up from the floor all the way down. Lean into that hip flexor. Let me show you what that looks like from here. If you want to stay up top, shift it forward, stretch it over. You may need a little balance if you can. Up from the floor all the way down. Stretch. And here, hold it here. Forward and back, whatever that is for you. But hip flexors are always pretty tight, especially because we sit at our desks, sit in our cars, and then take it over. Stretch four times. I'm gonna use my wall. It's up to you. Over. One more. Go ahead, carefully come down out of those knees. Little stretch if you need it. Other side. So find what's comfortable. I know we've been on the knees for a long time. We're taking it back up in a minute. We got four taking it all the way up, back down. We got four little leans for a little stretch. Here we go. Take it up, drop it down. Hip flexor, side bend. Take it up, drop it down. And reach. Remember, you can just take it here. Little tilt, little reach. But if you can, all the way up and all the way down. And breathe. Forward. 4. So standing or on that knee, just feel that stretch, right? Core engaged. Stretch it over. Four, three, yes. Two and one. Good. Up onto your feet. Little leg burn there, but that's okay. We love it. We need it. All right, so let's tap it out. Let's keep it going right here. Let's tap behind right through here just to shake it out. Right? Then we're gonna go into another little flow. We're gonna keep this short today. Breathe. If you want to get that heart rate up, take it here, take it here. Yes. All right, take it here. Arms out. We're gonna go flat. Back down. Slowly roll it up. Join me here. Flat and then round. This is what this looks like. We know we do this in the warm up a lot, but we kind of rush through it. So when you get to that hinge point. Right? Knees out. Then you round. Let's add on from here. So we're gonna go flat, back down, hands on the ground. Extend up through those legs. Take it back up and then round it up, right? Flat, hands down. Extend up through those knees. All the way down. And round it up. Two more flat. Extend it up, take it down, round it up. One more like that. Flat. Extend up through the legs. And round it up right here. So watch me one time. Flat, back down. Extend it up. Extended here. Arms up and up. Right. Flat, back down, Hands down. Extension in the knees. Then we're gonna flatten out that back. Arms up. All the way up. Two more times. Flat down. Extend up. Reach those arms forward and take it up and up right through here, all right? Take that flat, back down. You're going here. We're gonna take it. Extend through the legs. Take it down. We're gonna reach and reach. Two more times. Extend it up. Feel that back stretch. Take it here. Reach and reach. One. One more. Extend. Open it up, open it up. Roll all the way up out of that, right? And let's just reach. So think of it as your windmill. Back to center, reach. Feel that stretch. Back to center reach and see? Center. One more. Reach right through here. Tap it out. Shake those arms. All right, so one more up top, then we're all down on to the mat. Here's what we got right through here. So we're gonna take it side lunge. Bring it up. Let's start with alternating. If you want a little less, you just step it out. If you want a little more, get low in that stretch. You can even add a little shuffle. Find what feels good for you today. Where are you today? Are you ready for a little bit of cardio, or do you need to keep it more of that stretch? Right? Yes, I know. Breathe. All right, we're gonna take it all in. One inside. We're adding a little knee, right? Watch me. One time. Down. Roll it through. Take it down, roll it through. If you want to take it smaller or slower, just step out. Rotate. Down and up. One more. Here's what we're gonna add. We're gonna go three, two. Get a little stretch. Roll that knee through. Same side. Three, two, one. Roll it through. Two more. Last one. Let's go. Other side. So take it down and roll it through. Take it down, roll it through and up. Don't worry about your speed. Don't worry about how high you're getting that knee. As long as you're getting the motion Right, here we go. Stretch it out. 3. Shift your weight. Shift your weight. Roll that knee. 3. Shift your weight. Roll that knee. Yes, you can bring it up right here. I want just big arms. All right, Right through here. Let's finish out. Little stretch. Flex that foot. Feel the back of the legs, right? Stretch through the arms and shoulders, and then we're taking it to the mat. We are almost done. Right through there. Yes. Or 8, 7, 6, 5, 4, 3, 2, 1. Quick sip of water. How are you feeling? I don't know about you, but my legs and my chest and my arms are feeling really open and good. Sometimes we need a workout like this, even though it feels like it kind of goes on forever. Again, you can tell with the repetition what that that is doing for our bodies. Let's take it down. If you're at that point where you're like, amy, I just really need to stretch, don't worry. It's coming. All right, so let's take it right through here. Child's pose. Right through. I want you to hang out in that for just a second and breathe. And we're gonna go with child's pose up to cat and cow, right? So you're gonna sit back into your hips, up to your knees, Cat. And if you're not comfortable on that mat, do what you need to do. You can always take this to standing. Cat, cow, or roll up that mat. Put towels under your knees. Up all the way through. Let's go two more like that. Sit back. Reach those fingertips forward. Sit back into the hips. And then bring it here. Roll and roll. One more. Notice how you loosen up, right? These two together, we get the elongating of the muscle, and then we can get that spinal extension and flexion right through here. So watch me. Child's pose. Pose. Bring it up, roll through. Walk it back to that high plank. Walk it back into your knees. Join me here. Child's pose. Bring it up, roll through. Cat, cow, neutral spine. Walk it back to that plank, if that's good for you. And then back in. Right through here. Child's pose. Bring it up, roll it through. Neutral spine. Walk it back, walk it in. One more time. That whole flow. Child's pose. Elongate fingertips all the way down to tailbone. Use your core. Bring it up, roll through. Cat and cow, Neutral spine, high plank. And back it in. Right here, we're gonna go cat, cow, to plank. Slow and controlled. If you want to, you can just tap those feet back one at a time or go all the way through that plank. Cat, Cow. Neutral. One more. Cat. Cow, yes. And stretch it back right here. So everybody go to child's pose here. Reach. We're going to take that arm under. So I want you to get a little stretch here. So a little static stretch into that child's pose. But arm down. Find what feels good for you. And let's get that same thing. Other side. Reach it out. Good on those elbows. Just let your head drop. Drop. Hands drop all the way down. Just want you to shift your hips side to side. Feel how that feels in your back. So we're going to take into that world's greatest stretch. So we're going to try to come from the floor so we can get a deeper hip stretch and back stretch. But if you need to take it from the standing position, I'm going to give you that option as well. So I want you to take it either you your knees or high plank. We're going to come up, reach through. Big stretch, take it down back to here. And we're going through. We'll add on as we go. If you need to take it from the top, you're going to take it down. You can drop the knee if you need to. Big stretch and take it up. Let's get it done in three, two. Knees or toes. So you're here. Big reach. Take it down. Back to center. Take it here. And again. Find what feels good for you. Do you need to drop the knee a little bit more here? Reach. Yes. Through here. Yes. Watch me here. We're gonna go world's greatest stretch. Take both sides so you can breathe for a second. And then we're taking it. Pigeon. Little stretch. I know we got that 90, 90. We don't really need it, but let's get it done two more times. All the way through. That's all we got here. Take it down. Reach. Take it back. Reach back to center, Pigeon. Still feels good even though we got all those 90 90s. Pigeon. One more time, Then we're down. All the way through. Take it through, Pigeon. Yes. Pigeon, come to a seated position. Right through here. Knees out. Let's take those wrists here and let your head drop to one side, because I know they've been working hard. Guess what? Everything else on our back, back. And it's mostly stretching. A little bit of movement, a little bit of mobility. But let's take it down right here. So down to your side. Onto your back or onto your back. Whatever feels good. Yes. So right through, I want you to bring one knee in. Get that little stretch through your back. You can hold on top of the leg or underneath and then other side, other knee in. It's good for you. Bring both knees in. Little roll side to side like we often do in Pilates. A little spinal massage if that feels good for you. Open those arms up wide. Let your knees drop to one side. We're starting with that open book, but just in your lower body, right? So watch me open the knee up, take it to the other side. Other knee follows. Let your head and neck follow. Just keep the arms out wide for now. You can pick your feet up off the floor. You can keep them grounded. It can be more of a roll, it can be more of a lift, but just let your head follow your knees right all the way through. Now let's take those arms over so it's a full open book here. Take it over. Take it here. Yes. We are almost done. I know. Just got all that. Lower comfortably and just open up those arms right here. And if you can, bring those hands up almost like goal post position. And you're gonna do little arm slides. So you're just reaching the arms up and then then pulling them down, trying to keep them sliding on the floor. What's your core doing? Think about the core, right? Slide those arms. I know. If you're like me, we're going to add a little rotation right through here. So flip them and then slide them if you're like me. To finish that thought, I always feel like, oh, this is so slow. This is so boring. I'd rather be sweating. I'd rather be out of breath. But I always feel good. And the older I get, especially or the harder I go in workouts, the more we really need this mobility work. One more thing we're going to add. When you flip those hands, lift in the bridge, then take it down. Arm slide, rotate the shoulders. Lifting the bridge. You feel that? Yep. So again, I know it might feel a little slow and tedious, but. So let's take the arm slide out of it. Just flip the hands. Lifting the bridge. We got three hamstring stretch. I'm feeling relaxed, but also like, I worked hard, but also really loose. My back has been so tight lately. Other side. Bring it up. But I'm feeling good, guys. I hope you are, too. Again, I know this is why this is only on the schedule. And I once during the week, and I try to work it into your other workouts so we get that mobility, but our bodies need it. Hug the knees in, either one at a time or both at a time and just kind of breathe into that. Let your back relax. It's a great stretch to do in your bed. You get a second all the way through. Very gently roll to your side. Come up to a seated position. Take your time getting there. Find a comfortable position. Hand on your heart, hand on your belly. Check in with your body. How do you feel? I hope you were leaving this feeling better than when you started. Take a second to thank your body for showing up today. I know that it sounds silly, but thank you, body. Thank you. One big deep breath in and out. You did it. That was your total body Mobility low workouts Great job, everybody. Sa.