30 Minute Total Mobility Flow Low Impact Workout No Equipment - LEAP DAY 4

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your total mobility flow workout. This is an all body weight active recovery workout. We're going to get a little bit of gentle cardio, some strength and a lot of mobility and flexibility. We're going to flow from a standing position all the way down to the mat. And of course, I'm going to give you lots of different options along the way. Are you ready? Let's do it foreign. Let's go ahead and start in a standing position. I want you to do a little posture check for just a second. Roll those shoulders up, back and down. Soften your knees. Try to release any tension from your body. Take a minute or two, hand on your chest, hand on your belly, and just get in touch with your breath. I want you to think about the inhale, to expand all the way through. Exhale up and in calming breath, thinking about engaging the core. And then let's think about that posture. We're going to start stacking our ears over our shoulders, shoulders over our rib cage, rib cage over the pelvis. This is really the most important part here because we tend to be here or here. So hips and ribs stacked and then we'll have those hips over the knees, over the ankles. So really get in touch with how that feels. Notice when we do try to stack our rib cage and our hips and our pelvis, we feel that core engage a little bit more. Right. A lot of us have posture here or here based on work, based on just where our body naturally leans into. So the more we can engage that core and think about relaxing the tension in our shoulders, the more we'll get in that good neutral spine. So from here, let's just get some rolls of the shoulders. You can start small and then we'll take them a little bit bigger. So the way this is going to work is we're going to start up top. So this is going to be more of our cardio mobility. And most of you know when I say that, when we've done it before, we're going to take it where we can get our hearts pumping, but it's more of an active, gentle cardio. Right? Let's take one arm at a time, Big roll to the back, not twisting with it, but keeping it here. So I will give you options depending on what you need, when it is a little more cardiovascular. But really for everything that we do with this, where if you want to take it up a notch, maybe you're feeling the energy, maybe you need a little bit more of that higher energy cardio. Today you have that option. Otherwise, we're just keeping it gentle. And again, the name of the game is mobility. Today, just getting moving in a way that feels good without any added weight or added load, without any high impact making this workout what you need it to be. Now we're going to take it up and down. I always say, be where you are today and remember, this is your workout. So you do you get what you need from this workout. Let's take it right through here. We're just going to roll through those hips. So opening up our hips just gently, you don't have to get them super high. You can even maybe add a shoulder with it. And then with that shoulder, I mean, with that hip roll, let's add a little side lunge. So we're going to take it to here. Step up and through. You don't have to get super deep again. If you just want the hip opener, take it here. If you want to get a little more of that flexibility, can get a little lower. Feel that stretch through the inner thigh. Right through here. If you want to add some upper and lower, lean into it, roll through. Take it here. Right here. Take it over right here. Now let's take the hip roll out. We're just going to step through here to here. You can keep it nice and gentle. It'll shift up of your weight. That bothers you. You can keep it just a little side step. But if you can get low and if you want to pick up your pace a bit, you can get a little extra cardio. Totally up to you. We're right through here. Again, this is a flow workout, so we're not going to worry about intervals. We'll have breaks. We'll be able to get our water. I don't even know if I have my water in here. That's okay. You're going to get your water. I'll grab mine. And we'll be starting up top and then finish down on the mat. So about half and half. 3, 2, 1. Let's hold it here. Just a little side to side. So hip opener. Now what I want you to think about is not just your side to side, but driving the hips to the back. So it's a hinge as well. Nice flat back down. So here, not here. Right. Pull those shoulders back. Little weight shift. We've got four, we got three. We've got two, We've got one. Walk those feet in, arms out, flat back down and round it up. Flat back down. Roll through. So flat on the Way down, then around those shoulders, scoop it, bring it up. Right through here, yes. So my hope with this is that you want. You will feel all the parts, right? We love getting mobility as active recovery, as we get a break from, again, the weights, from lifting heavy things, swinging heavy things, from getting that high intensity cardio. But always a good idea to also think of that. You're also getting that cardiovascular work. You're also getting that strength. Can we hold it here? You can be a little higher or a little lower. Pull those shoulders forward. Gentle push on the inside so you feel those legs a little bit. Right? Right through here. A little bit of balance, right? We got three, we got two, we got one. Can we bring those knees up and across? So right through here, if you want to just tap, tap it. It's a little crossbody motion. So what happens when we get that is both sides of our brain are working, both sides of our body are working, right? We do so much crossbody motion in life that we want to be getting that in our workouts as well. I don't know about you, but I'm feeling that heart rate right, getting up there. I hope you are, too. So again, if you want to pick up your intensity, intensity, increase your range of motion, increase your speed, whatever that is for you. Again, maybe you're just tapping right through here. Whatever you need, Bring it up, bring it up. Up. Yes, good. Can we tap the heels? So a little bit more mobility. If you can't get that again, just go from here, here. But if you're able to bring it up and this hand behind, watch what we're getting. Chest opener, right? We're getting that cardio feeling it. And we're getting that little hip opener. Heel tap right here. Yes, There we go. How can we switch gears and take it to the back? We're here. We're here, right? Yes. If you want, you can take those hands higher. And again, if you want a little more intensity, more of that cardio, more of that adrenaline rush. You can get it if you want to just keep it. Little taps. This is an option right here. If you want to take it behind again, cross body, right? Yes, yes. We've got four, we got three, we got two right through here. So little tap it out. One more little mobility. Let's stretch across our body. So you're here. Stretch and stretch, turning the knees and the hips, and we're gonna work our way down to the mat. So again, just getting gentle cardio, blood flowing, heart rate up. Then we can get into more. Some of that mobility work, right? If you want. Again, add some intensity. Add a little more range of motion. Up to you. Let's take it over your head right here. Reach and reach. Yes. Here we go for four, four for three, two, one. All right, so tap that. I don't want everybody to grab a sip of water. Hopefully you're feeling that heart rate up. I'm gonna grab my water off stage. I've done that a couple times. Now this ponytail is coming out, so just keep moving, and we're gonna work our way down to the mat. The way we're going to do that is we're going to start with an inchworm. So I want you to watch me here. A lot of you know this, but you have a couple of options. You can just do the hinge and walk yourself down to your knees if you want, and walk it back. You can just do the hinge without coming down to the mat at all and meet us down when we get there. Or you can walk the whole thing out. So here, walking out on your hands and walking it back, great mobility move, because we get everything working. We get the stretch through the hamstrings, we get the glutes, we get upper body, we get core, we get lower body. So let's get it done right here. Big opener, big stretch. Hinge it here, inch, warm it out. So join me here. Feel that core kick in again. If you need those knees, go for it. You can also decide how far you want to go out. Maybe you just walk out to here, get that stretch, and then walk your hands back out to here. So many options. And try not to come up too fast. Right? Especially if you're someone who can feel that. Right through here. Nice and strong. Press those heels down and walk it back, reach it up. Then we're gonna get into the good stuff. Stuff. Total mobility flow right through here. Can we get two more? At your own pace. So whatever that means for you. Right through here? Yes. Then walk it back one more, and you're going to meet me down on all fours. So whatever that is for you if you're here, drop to those knees. If you need to take your time to come down to the mat, I want you to take it here. And let's sit back into that child's pose. So we're here. Big stretch. If you need a little less, you can place your hands on the couch, on a chair, or just don't go back as far. If you want to open up those hips a little more side to side, that works too. And let's just take our right hand only. We're to going. Going to come up to all fours, and you're going to reach under and up. So a little child's pose, half stretch, and then we're going to bring it out to the side. Right through here. Feel that cork again. Join me here. You're going to stretch through and then out to the side. And you decide if you need a little bit more of that stretch at the bottom. Reach through a little bit more up to you. Let your head drop. If you want to get a little bit of rotation up top, you can take it here and take it here. Right here. We're gonna get one more. And here. Yes. Back up to all fours. Let's do the same thing. Other side. So find that good position. Position. Hands beneath the shoulders, knees beneath the hips. Sit back and reach and back up to center again. You decide. Maybe you just want more of the rotation and less of the hips. That's an option, too. I know I get a nice good back stretch when I go here and up and here and up. Big reach. Yes, team. One more. Yes. Good. From here, I just want you to sit back, reach those hands forward, press your shoulders side to side. And if it feels good for you to take a little minute, bring those hands behind, rest your head down. You can couple deep breaths into that. Find what feels good for you. It's going to be different for everybody all the way through. Nice, team. So we're going to come up to that kneeling position, tall kneeling position. And this is the wrong hair thing. We're just going to bring one foot forward. So I want you to take it here. If that bothers your knee, you can take it standing. You can put something under underneath your knee. But we're just going to get a little lean into that hip flexor, right? Little tilt of the hip. Let's take the hand down here and hand here. So you're here. I'm going to angle so you can see. And from here, if you can, I just want you to push up and down. We're not rotating yet. I want you to think about that hip flexor. And again, if that feels like too much, you can do the same thing. From standing, you can grab onto the wall. Just drop it down up to you. Right through here. Four and down. Three, two, and up. So from here, drop that knee down and big stretch up. I want you to feel that stretch. Keep that open again. If any. Any part of that doesn't feel good for you, find what does. Maybe you need to be Higher. We're just going to reach through. So reach under and reach up. Right? World's greatest stretch. Reach under. If you want to press up in between, create a little more space with the hips down and up. Let's get two more. Whoo. And last one. And relax if you can. You can drop an elbow down, get a little bit more of a stretch, but that might not feel great for you. If you want, you can come up. Big stretch here. Big lean. I know. Let's go ahead and switch those legs since we're here. All right, again, if you need to put a towel roll up the mat underneath, or if you need to take this standing, find what is good for you. We're here. So little hip opener, tilt those hips forward to really feel it. I'm going to angle here, hand on the inside to create a little more space. You can kind of take it side to side, and then with that back leg, bring it up, bring it down, bring it up, up, Bring it down. Right here. Up and down again. Take that standing, if that's a better option for you. And breathe. Then from here, take it in. Big stretch up, find what feels good, and then we're going to reach it under. Take it up right here. Reach it under, Take it up. Yes. And reach two more here and up here and up right through here. Let's take it here again. If you want to take it down on the elbow, you get a little more of a stretch. If instead you want to take it here, reach it here, that's an option, too. Go ahead and come to a seated position. We're going to come into that 90, 90. So here's what that looks like again. Hip opener. Remember, everything we're doing for our hips is also releasing that. That back. Right. We want to create a strong, stable spine. We want to loosen up those hips. We want stability and mobility in both. So we're here. If this doesn't feel good for you, you can sit on the edge of a chair, a bench, a couch, and just keep your knees in some position that is good for you and just get a little movement side to side. But if you can, we're here. Start slow, one at a time with a little support. Taking it here, taking it here. You can turn your torso if you want. You can get a little bit more of that stretch through here, take it through here. So it's up to you if you need the support. No shame in that. Take your hands, you take it one, and then the other, you take it here. If you want to take it here. Now, it's a flow, so of course we're going to build on that. Here's what I want you to try. If it's good for you, if this is right where you need to be, stay here. If you want to take it side to side, lift up just a bit. Create that space. Yes. And slowly down. Side to side. Lift up just a bit. Create that space. Yes. And down you. Do you. That's not right. You stay right with that 90. 90. And breathe. Yes. Take it here. One more each way. Last one. Breathe. And wherever you are, I want you to hold that and turn your body, whatever feels good for you. Maybe you don't have that much mobility. That's okay. But turn your body, look over your shoulder. And if you can, if you want, we're going to take that into that pigeon. So we're taking all the way down. So I think the 9090 is an easier way to get into pigeon. Remember, you can bring this foot more in that perpendicular. You can bring it down, you can be more down, you can be more up. Find what's good for you. I know I need a little bit of both here. And then to take. Take it down. This is what works for me. Little shift side to side. Take it to the other side. So you switch however you want. I'm going to switch from that 90. 90. Sometimes that's easier than the plank. And coming in here and eight again. You can take it low, you can take it high. You can get a little bit of both. What do you need in this moment? Right, right through. And from here, I want you to come all the way down, if it's an option for you, to your tummy if it's not. I want you to stay on all fours and I'll show you what that looks like in a minute. But we're just here up in that little baby cobra. And here's what we're going to do. We're going to walk those hands out in front, if you're able, all the way down, rest your head and then walk your hands back. And as you walk your hands back, you're either coming, coming up to that little baby cobra or if it's an option for you, cool cobra or up dog. All right, so walking your hands out, walking your hands back. Try it with me. If you're on your knees, I'm going to show you in just a second. So we're going to take it here. Big reach, big stretch, fingertips to toes, walk them back. And you're either here, that upper body or you're here. Okay. If you're on all fours, I want you to walk out almost to that puppy pose or that extended, and walk them back. You can even get cat, cow. It's up to you. So taking it here, whatever that looks like for you, I just want the shoulder mobility up. A little bit of that back, right? Bring it up again and find a flow that's good for you. If you're more of a yogi and you just want to take it down and up, you can. Maybe it's here, but I do want that stretch out. And one more, and I want, I want you to find that up position, whatever that is. Relax the shoulders. Look side to side it all the way down. We're going to take it to some swimming. If you're on all fours, you're going to take it with a bird dog. But we're going to open those arms up. We're going to bring them behind here. Little stretch and then bring them back down. Start with the upper body reach and stretch. Trying to get in that low back, maybe even crossing them, and then back down. If you want to add a little more strength, upper body, lower body. But I really want you to think about the mobility of that big circle with your arms and then rotating in the shoulders, right? And down. Maybe that's just one at a time. Maybe that's just your upper. And breathe. Maybe that's here. Two more at your own pace. Find what feels good for you. And last one, getting those shoulders, getting that back. And relax very carefully. I want you to curl those toes. And I want you to come up to all fours. And then if you want, into that down dog. So this down dog can be whatever you you need it to be. Maybe you're just doing that hold. Maybe. Maybe you're pedaling your feet. Maybe that's not right for you. And you're just going to extend one leg out and in. You can stay here from your knees or you can just come up from the knees to the down dog. Up to you. Another option is if you want to go down dog into that plank, I just want you to feel the stretch, feel the mobility. And also think about that core, right? Always good to add a little core, which you can get from the knees, too. Core. Let's get two more. Last one. Bring it down onto all fours and let's just roll through. Cat, cow. So we love this stretch. I want you to find what's good for you. Really thinking about that movement all the way down the spine. So a lot of us have that upper back, that T spine, C spine, but that lower spine. Right. That lumbar spine is where we get a little locked up. I know for me, it's right here. Here, Right. I have more mobility in my upper back, so I'm really going to focus on the movement here. Right. Really trying to lift up, using my core to do it, and then release. Just a few more at your own pace. And then we're going to finish on our back and breathe. Have a seat. Roll those wrists and meet me down on your back. Whatever that is for you, whatever is comfortable for you. We're going to bring it down. Take it here. Find that good position. I'm going to adjust my hair. Hug it, and just gently pull in one knee at a time. You can either grab right underneath or on the thigh, on the leg. Try not to grab on the joint, but just gentle pull. Feel that release. And here and here. Bringing it in. And if you're able, I want you to bring both nose, those knees in. And again, either hold on the top, hold underneath. You can even grab those feet. Get that happy baby pose. Relax in the pelvic floor. Opening up the hips. Feel the stretch in your back. Let's take our feet flat. We're going to come into the bridge. So first I want you to think about that little pelvic tilt. So inhale, exhale. Little tilt of the pelvis. So meaning hips coming towards the ribs. You're going to feel that lower core. Engage. Inhale, expand, relax, exhale. Taking it here a couple more like that. And really think about connecting with the core. But also that movement in the low back, back. Right. We just worked on that with that cat cow with our down dog. Now from that pelvic tilt, we're going to slowly roll it up into the bridge. And I want you to feel where you get stuck. No judgment of your body. I want you just to bring it up. Really lifting those hips to the. To the ceiling. And then slowly bring it down. And you're just going to come. Go at your own pace through that bridge, all the way down. Tuck the pelvis. Rolling up, vertebra one at a time. And then slowly down one at a time, right through here. And then down one more, all the way up. Can you hold this here? So we're getting a nice, good hip flexor stretch. We're creating that space with the back. You can have your arms down by your side. Yes. And then relax those legs down. Let's just take a big snow angel with our arms. So big circle around, really Focusing on range of motion. Right. Try not to get into that neck. Keep your head and neck and shoulders relaxed or your head and neck at least. And move from the shoulders. This is if you're making a snow angel with those arms. Breathe all the way through. Great shoulder mobility at exercise. You could also do this on the wall. Bringing it here. And let's bring those arms in the goal post. And we're just going to do that fold over right through here. So bring back of the hand to the front of the hand. If you want to pair that with a little bridge, you can totally up to you. We're almost done. And here focusing on that shoulder mobility. Can we keep those arms up? And just little floor slides. Just press up and down. Down to that goal post. Keeping the arms open. Not the snow angel again. This is another thing you can do on the wall. Wall slides. Yeah. Breathe. And let's let those knees drop to one side. So feel that stretch in your back. Take the arms nice and big and open. You can look opposite way of your knees. And very gently roll one side to the other. I can feel that tightness there. So at your own pace. We're just gonna finish just opening up on the knees. And your choice. If you want to keep it hips and back, you're here. If you want to add the upper body and really get that full, that's good to get. But also sometimes when you keep those arms open, you're going to feel a little more of your back. So you do you. This is it, team. I want you to remember this workout. Maybe save it, favorite it, whatever you need to do, share it. So when there's a day you need to get some movement in, but you don't have it in you to get the cardio where the strength or maybe you had you need a recovery day, but you want to get moving for your mental health or just to keep up with the routine. Tons of these mobility workouts on the YouTube channel within the app, so make sure you get those. Go ahead and find just a comfortable position. Lay flat and I want you to relax your entire body. Just feel as if you're trying to let your body sink into the floor. Are relaxing those shoulders. Start at the top of your head. Go all the way down. Head relax. Shoulders relaxed. And down down through the arms, the elbows, rib cage, torso, hips, pelvis. All the way down in your legs. Fe and let's put one hand on your heart, one hand on your belly. Connect with your breath one more time. Thank your body for showing up today. You can even say it out loud. Thank you, body, for showing up, showing up with me, for showing up in all the ways that you do and really feel it. And very carefully. You can stay right there if you want, but if you want to roll to your side and come up to a seated position, totally up to you. If you need more of that relaxation, that connection with your breath, that meditation, stay wherever you need to be. But if you want to come seated. I'm so glad you decided to join me today. Today. Thank you for showing up with me. Let's get one big, deep breath in and out. You did it. That was your total mobility flow workout. Great job, everybody.