32 Minute Barre Mobility Fusion Workout---BURN #4

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your barre mobility fusion workout. This is day four of your burn challenge. This is an active recovery workout where we will be fusing some bar and pilates inspired moves with some gentle cardio, lots of mobility and some flexibility. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start with just a little march and roll through those shoulders. So since this is a mobility workout, we don't need tons and tons of warm up, but we're just going to get a few little things here or there. This is going to be a flow type workout, so you don't have to worry about intervals. We will take some breaks to get water, but certainly if you need water at any point, get it on your own. Take those arms one at a time to the back. We are going to get some bar inspired and pilates inspired moves to get that strengthening and that toning and then we will fuse in some mobility with that. So I think you're gonna like it. I think it's gonna go quickly. I think you're gonna leave feeling good. We'll get just enough of that muscle burn and that heart rate up, but we will also make sure we're getting that good active recovery mobility. So let's step it out to the side here and reach here and reach all the way through. And then hold it here just side to side in those hips. Opening up the hips. We're gonna reach and reach, reach and reach. Just like that. Good. Right through here. Take it flat back down and round it up. Let's take it flat and around a couple more. Just that. All the way through. And then let's hold it here. Roll those shoulders one and then the other all the way through. We got 4, 3, 2, 1. Let's round it up and just tap it right through here. So we're gonna reach just like we do in our traditional warm up, but we're gonna jump right in. Getting that heart rate up. A little bit of car are right, but gentle, low impact to get that heart pumping, but without that extra stress on our muscles. We need that stress in some of our workouts. That is how we get stronger. That is how we can really strengthen our hearts and lungs and our bones. But we need active recovery as well where we get the heart rate up but in a lower impact form. Let's go ahead. Bring those knees up right through here. Hips open nice and wide. Just like that. Breathe hopefully you're already feeling it. Reminder to take your own pace. If you need to go a little lighter through here, you need to keep it just the knees or just the arms. That works too, if you can. We're going a little bit bigger, a little bit quicker. For heart rate, let's take it across. Knees, open that chest again. This will keep the heart rate up, but good mobility. Chest opener, breathing through. Yes, you can. Good. Let's get a little hamstrings up to the back. So just start right here. And we're gonna pull it down, down again, similar to what we do in our traditional warm up. But because we're gonna use in that mobility, we're picking up the pace. So let's tap behind. Tap. Remember this, if you've done it before, maybe we're gonna reach behind. So cross body, reaching behind. Don't worry too much about coordination. I'm not worried about that. My goals for you today are to keep moving and stay safe. Get that heart rate up, get those muscles working, get that mobility in a way that is good for you. Be where you are today, is what I always say, because it's going to be different for everybody. We're all on our own journeys, and our journeys will look different day today. So take it to the front. So now we're here. Big arms still, but we're opening up the hips like this, right? So lifting, lifting. You can touch the heel, you can touch the toe. Whatever is good for you, but getting that heart pumping. Right? And again, good mobility. Work right through here. All right, the way through. Four. Yes. Three, two, one. Let's take it right here. Side lunge. Step in, step out. Nice and easy. Let that heart rate settle. So the first few minutes of this workout are more of that cardio bar. Then we get a little bar burn. Then we get some mobility. Let's take our arms all the way through. Sit, reach, sit, reach. Yes. Keep it moving. Sit deep if you can. Yes. Keep it going. We're going eight and up. Seven, six. Breathe. Five, four, three, two. Good. I want you to hold it here. So here's where that mobility comes in, right? I want you to sit as low as is comfortable for you for. So for some of us that might be here, for others, we might want to get even lower. It's up to you. You can have those hands down, you can keep it up, but I want you to feel that stretch. Open it up. If you want to turn that heel toe in and up, you can. And breathe. Getting that stretch in 3, 2, 1. I want you to push it up right here. Push. Drop it down. Big push. Again, mobility. And we'll get a little bit of that toning. Push out of the hip. Reach and wide. We got four and breathe. Three, two, last one. Hold it here. Tap it in, tap it out. Yes, you can. I know. Stay low. Stay into that hip. Not here, here. Four, three, open. Two, one. Other side. Take it right here. Find that good mobility pose. Again, opening up the hips. It's a stretch. Take it here. You want to get lower. You can. Hands can be down, Hands can be up. If you want to turn that heel in, you can. But open up the hips. Sit to the side, breathing into it. For four, for three, for two, and one. Push off right here. Take it up, take it out. Yes, Take it up, take it out. Up and out. Breathe. And out. We have four. Three. Yes. Two, three. One more. Hold it down right here. Sit into that hip. Take it in, take it out. Yes. So remember, you're staying low. It's that squat position or that side lunge position. Not here, but here. Four, three, two, one. Tap it out. Right here. Just taps, taps. So open those hips. Right? Just reach. Reach. Yes, you can catch it. 4 and 3, 2, 1. Let's grab a quick sip. Just so we don't get too far into this workout without any water. You can keep those feet moving. Whatever you got. You can keep that tap if that's good for you. So that side lunge sequence gives you a little bit of an idea, a little bit of mobility, cardio mobility, a little bit of toning, a little slight, little burn, and some flexibility training as well. That's how we are fusing in that mobility. Speaking of cardio bar, cardio mobility. Let's take those knees out. We're gonna do that deep plie. Here we go. Take it in and out. Take it in. We do this a lot in those warm ups, right? I want you to get low. Big reach and down. Get low, big reach and down. So strengthening the glutes, the hamstrings, those inner thighs. And breathe. Zip up that core. Everything comes up. And lift and down. Let's go. Four. Let's go. Three, two, one. More. Good. I want you to hold it here. Just reach and out. You can come up in between reach and out. So mobility, little stretch out and out. There we go. You got it. And I'll open up through the chest. Yes. One more. We're gonna hold it here. I want you to pulse it back. So stay low if you can. If you need a little less of that toning of that burning. Bring it up. But we're squeezing in the back right through here. If you can stay low with it, squeeze in those back muscles in those tries. 4, 3, 2. Try to hold them up. We're gonna lift, right? Lift. Keep it nice and tight. Yes, you can squeeze. We got four and three, core engage. Two and one. We're gonna slide it in, take it up, up and out. Slide it in. So watch my heels. Pull those heels in. Really zip it up. Arms go up. Nice and strong. Yes. And breathe. And breathe. Yes, you can. We got four, three, two. Hold it up right here. So arms go down and up. I'm bringing my hands together. I'm keeping it nice and tight for those tries. Feet are in. Down and up. Little tricep burn. We love it. Good. Take it here and breathe. Small little plie. If that's too much for where your legs are, you can take it a little bit wider if that's better on your knees. But if you can, down core. 3, 2. Good. Bring those elbows in. Pulse. Little lifts right here. You're staying low in that core, right? Add a little legs eight. Squeeze, squeeze. Yes. Four, three, two. Tap it out. Reach, reach. Just a tap. So big taps. Take that plie out of it. I know. Big stretch. Getting into that stretch. I promise. 4, 3, 2, 1. Take it down right here. So take it out nice and wide. Elbow down, big stretch over. If you want, you can turn that foot out into a little bit more of that warrior. It's up to you. Elbow down. Big stretch. Yes, you can breathe all the way through. Lean into it. Even a little bit more. Take it up and through. Other side. So here. Or turn that toe in to get a little bit more. Whatever is good for you and wherever you need that upper body to be. If you want to get a little lower, lean into it. Yes, you can. Keep reaching. 4, 3, 2, 1. Bring it in right here. Take those arms and legs out. That shoulder that we do in that stretch and that warm up. Take it here. We got four. Yes. Three, two, one. Bring it in. Tap it out. Tap it out. Right? Shake it out. Shake it out in those legs and those hips. Roll those shoulders. Let's roll. Yes. Again. Little cardio mobility. Yes, you can. There we go. We got four, three, two. Good. I want you to turn it in right here. We're just going to tap. Tap. Core is wrapped in. Just tapping back. Slight bend right through here. Let's push back in. Tries. Yes. There we go. Push to the ceiling. Back of the arms, but open it up. We got eight. Seven. Breathe. Six. Yes. Five, four, three, two. I want you to hold it right here. Little pulses, pulse in the legs. So you got little train track, kickstand, but sorry, pulse in the arms, I should say, to the back. We got 8, 7, 6. Elbows up. 4, 3, 2. Reach up and behind. Grab if you can. I want to get that stretch. Hold it here. If that's not good for you, then just reach to the ceiling. We got four, stretch it. Three, two. Good. Reach it up, touch it down. Kickstand. Reach it up, touch it down, kickstand. So it's a hinge, It's a deadlift. Right through here. Yes. Take it down. Big stretch. We got four and reach. We got three and reach. Two, one. Take it all the way down if you can. If you need to be here, take it here. Otherwise take it here. I'm tapping it in, I'm squeezing it up, I'm tapping it in. Toe to back, heel squeezing it up. You can be here too, or a little balance on the wall. But we got glutes and glutes, right? You got four. And up. Three, two. Last one. Good. Take that front leg. You're wondering when that mobility comes in. Let's scoop it and reach. Let's scoop it, same side, reach. Two arms. Hold it down right here. Take that top arm, big circle. Three. Yes. Two, one. Let's keep that same front leg. We're gonna drop that knee. So think of that world's greatest stretch that we do in our warm up. You can keep it here if you want, or if you're able, drop it down, hand here from here. Walk that front foot away if you can. Right through here. You can drop that knee down on the ground if you need to, or you can keep it up, but reach that arm up, hold that stretch, then push up through that back leg, down and up. I'm going to show you from the side, breathe. 4. I know a little burn there, too. 3, 2. Top arm, drop the knee. If you need that stretch, reach through. Or if you need that break, reach through, open it up. Reach through, open, breathe. Four, Three, two, one. More. Good. If you can, everybody drop that knee down and sit back right through here into that front heel so it looks like this. Leaning into it. I know, right? And then pull it up, forward, low lunge, stretch into that hip flexor one more time with each. Starting to sweat, guys. I know. Pull into it and then into that hip flexor. Very carefully make your way up, whatever that is for you. If that's stepping it in and rounding it up. Whatever you got, roll it out. Little taps in front. I know. Breathe. We're gonna get that on the other side, but guess what? After that, we're taking it to the mat, right? I know. Hopefully you're feeling good. Just enough, like we said, just enough. That that heart rate and that muscle strengthening, that good burn to get your healing in, get those endorphins going, but also get that good cardio mobility, that good active recovery. We're gonna turn it into the side right here. All right, so we got that kickstand. Here's what we got. This time, guys, we're gonna go up with. Instead of pushing back to the ceiling, we're going biceps elbow flexion to the shoulders. Nice and tight as we tap back. Here we go. Tap back and in. Tap back. And then if you want to get a feel for the motion, first, just tap it back this front leg. Slight bend. Biceps curl, tap, squeeze. Yes. There we go. Breathe it. Curl, squeeze. You can even have that fist if you want. Whatever feels better for you. Four, three, two. Hold that kickstand. It's pulsing up. Up again. Fist or hands, whatever you need to do to get that tight contraction and wrapping that core. Eight, six, four, three. Kicks down. Touch it down, touch it down. Reach it up slow. If you're feeling shaky like that, you want to take that foot a little wider. It's a hinge. Reach it up. It's a hinge. Get that nice, good stretch right. Hinge. Push through the front heel. Lots of glutes, but big reach. Three and up. We got two. One more. Good. Hold it here. Take it down. Remember, you can be here if you need to, but we're bringing that toe in, and we're squeezing it up. Here we go. Toe to back, heel squeeze and kick. Toe to back, heel squeeze and kick. Lots of legs, but really open up that hip to get that mobility. Yes. Four. Squeeze. Three, two. Last one. Take it here. Sit back into that hamstring. Scoop. Bring it up. Two hands. Scoop. Whoo. Scoop. One more. Let's hold it down right here. So hinge it back. Use the wall if you need a little balance. Scoot that arm up and over. Three, two, one. All right, we're gonna stay on this front leg. We're gonna take it all the way back. World's greatest stretch, right? Drop it down if you can, stay up if you need to. And once we're down, walk that front foot out. So again, we're getting that nice, good hip opener. Drop the knee if you need. That balance get that stretch right here. Then push up and down out of that back leg. Up and down. So hip opener movement through that hip flexor in that quad, opening up the chest and shoulders. So many things. Four, three, two. Good. Keep that leg up or down. Reach under and up again. Totally fine to be here. You're often going to get a little more of that stretch, right? And breathe. Four more. Four, yes. Three, two, one. Stretch it back right here. If this is comfortable for you, into that hip, right? And then bring it forward. Take it here. Open up through here. One more time. Sit back if that's comfortable for you. You can also take this standing, right? And take it here. Yes. Breathe. Step it in. Round it up. We're going to take it all down to the mat, so you can stay there if you want, but I'm going to go ahead and grab my water. I would love for you to get a quick sip. You can do those little taps in front if you want. How are you feeling? Take that in that good feeling of just enough strengthening, just enough heart rate. Meet me on the mat on your hands and knees. Let's come on, all fours right through here. We're in the home stretch, I promise. All right, team, so let's take it here. Good old fashioned Cat, cow. I want you to inhale and exhale. Inhale as you drop down. Expand, exhale as you come up. As you exhale, really try to connect with that core. Expand all the way up. Inhale, exhale all the way up. Inhale and exhale. One more through here. And breathe. So we're going to keep that good mobility. All we're going to add is on that exhale, we're going to lift up into that bear plank. So inhale to expand. Cat, cow, if it's appropriate for you, exhale, lift up. If you need to stay down below, you can just keep it here. Or on the exhale, lift one knee. You're still gonna feel that, right? Inhale, exhale. Lift one knee. Inhale, exhale. Two more. Last one if you can hold it here. Little twist, center twist. If that's not right for you today, I want you to stay down and just stretch. We got four. Four, three, two, one. Sit back. Child's pose here. Breathe. Good stretch. All right, team, so we're going child's pose. You got two options. Child's pose, power forward to that all fours, or child's pose, power forward to a plank. It's up to you. Join me. Do what is right for you today. If you shouldn't be planking I want you to just come up on the knees, connect with the core. Child's pose. Get back. You can still get it through here. Sit deep. Feel that stretch. Power forward. Two more. And up. Strong core. Last one. And hold either knees or toes. Cross it in and out. Cross it in and out. If you're on your knees, tap it over. Take it back there. This is a great option for anybody, but if you're here, we're going across. If you want more of that core. 4, 3, 2. If it's good for you in that pigeon pose, take it here. Otherwise, you can just sit or sit, whatever is good. Hands down or up. Hang out in that pigeon. Yes. I know you can kind of shift a little bit to that side of the knee that's in the front. Again, this is a great hip opener as well, so keep it there. If that's good for you, stretch that hip. Mobility, flexibility. And then everybody, we're gonna rotate those hips here to here, right? You know, I love this mobility move. Do the best you can. If you need to have those hands back, if you can have those hands up, take it here. Whatever works. Hands behind. Yes. One more. Let's hold it here again. You can hold it here for that hip stretch, or if it's good for you, into that pigeon. Doesn't have to be parallel, perpendicular. Whatever you got. Just want that good stretch. Hands down or hands up. Pull everything in through that core, all the way in. Nice work, team. All right, coming all the way down. So if this is not right for you, I want you to stay on your elbows, and we're just gonna do an elbow bird dog here to here. Otherwise, let's take it all the way down. Plank. Cinco's big. Inhale, exhale. Up to knees, up to toes. Slowly down. So if you don't know this, it's a small movement, but the idea is that you are not pushing through your elbows or your toes to come up. You're lifting from the core. So tilt that pelvis in, navel to spine. Imagine there's a string on your belly button, right? Take it up, up, down. If you want to add on, you can add that little pike, little stretch all the way down, down and down, up to you. Deep core, but mobility for your back, right? Two more. Last one. Nice and strong. Slow and controlled. All the way down. So it is into that cobra or updob. If that's not good for you, take it just with that child's pose stretch. But if you can be here, take it here. Release your neck Side to side. And again, if it is right for you, press up to that down, dog. Pedal those feet. Quick little down, dog. Either to the knees, right through here. Or if it's good for you, you can do that. For full flow up to your up, dog. Breathe. Press it up. You gotta come through that plank, right. We're gonna flip it over the back. We are almost done. All the way through, down and up. I know that's a lot of work, so do what's best for you. Last one. Let's drop it to the knees. Very slowly. Roll on over onto your back. Hug those knees in. Let me adjust my microphone. Hug the knees in. Gentle roll side to side. Take those arms up. Take those feet down. We're just gonna do a little floor, almost like a floor angel, but it's just a little floor flip as we come up on the bridge. So join me here. Inhale, exhale, tilt the pelvis. Mobility through the upper back and shoulders. Mobility through the back and hip flexors as we lift in that bridge. But we're also getting that core. We're getting those glutes and hamstrings right through here. And breathe. This is it, team. All the way through. We got four. And lift. Connect with that core, Connect with those glutes. Keep those hips square, two arms moving. One more. If you can keep that bridge up. And now we have floor angels. Mobility work for the arms and shoulders. I know it's hard to do. If you want to drop those hips, you can. You want to keep the glutes working. You can. One more. Yes. Slowly roll it down. Grab the back of the leg. Either. Either the calf or the thigh. Flex the foot and bring it in. Yes, team. I know. How do you feel? I'm just gonna assume that you answered yes. No, that you answered good. Do you feel good? The answer is yes. How do you feel? The answer is good. Bring that knee in. Little stretch. Whatever you need to do from here. If you want to take it across, you can take it across. If you want to open it out, that works too. Whatever is good. Or a little bit of both. Same thing. Other side. Knee coming in. We're not going to do much of a stretch because we got it in that workout, right? Get that hamstring first. Flex that foot and then knee coming in. Thank you for joining me today. I hope you like that. Maybe even if you're not a bar fan or a mobility fan. The fusion of both. Again, if you want to take it across or opened up, whatever is good for you. Take those knees out very carefully. Roll to your side and roll up to a seated position. Don't forget to let me know in the comments if you like this video. This workout. If you want to see more of it, I have a lot of Fusion workouts that have Fusion in the title. Let's take it here. Let your head and neck relax that are fusing in mobility within the workout. We all need more mobility and flexibility in our lives, but I know if you're like me, you prefer workouts that get your heart rate up or make your muscles burn. We can get it all in together. Let's reach it over through here. Big stretch. So check those out. Don't forget to subscribe. Let me know what you thought in the comments. Like like this video. Turn on the notifications so you know when new workouts are coming out and when I have an upcoming challenge. Speaking of challenges, check out all the other information in the description below. Join us in the Body Fit Athletic Club. So much more support full time dietitian, live events, Q&As happening over there as well as everything else on my website. And don't forget to follow me at Bodyfit by Amy thank you for for being here today. Roll those shoulders. Take a minute just to thank your body for showing up for you today. I'm so glad that you were here. You are showing up for yourself, for your health, for your longevity and for all those people that you love and that love you. So be proud of that and take that pride throughout the rest of your day. One big deep breath in and out. That was your bar Mobility Fusion workout. Great job everybody.