32 Minute Bodyweight Fire Workout I Ignite Day #23

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your bodyweight fire workout. This is day 24 of your Ignite challenge. In this workout, we are working with no equipment and we are bringing the heat. So we are going to start with a back to basics. We will add a little power, then we will bring the fire. Don't worry, I'm going to give you lots of different options to be where you are today. So listen to your body and work to your level. No equipment needed for this workout, just some space to move. Are you ready? Let's do it. All right, let's start just moving our bodies. March, jog, shake it out, whatever is good for you. Roll those shoulders. Let the tension go from the week, the month, the day, whatever it is, you are here now with me and that is what matters. So I am so happy that you showed up today. Let's get some arm circles at a time to get that mobility in our arms. We're going to keep this warm up short so we can keep the workout short. So of course, if you need to get more on your own, you can check out the links in the description below. For my extended warm up and extended cool down workouts. Let's take it wide right here. Let's take a little squat and a big reach over. Squat, reach over. So really think lateral reach. Little bend to the side, through that side. Body, body also getting low in those hips. Good. Let's take some little hip rolls right here all the way through. We're just loosening everything up. Can you reverse that direction? Take it here, take it here. All the way through. Yes. Let's go. Hip roll, side lunge. Same side. Hip roll, side, hip side. Let's get four more right here. All the way through. Three, two. Hold it down right here. Reach it up right here. Big stretch leaning into that hip. Turn into the side. Drop that knee right here. So if you can, I want you to take those hands down, push it up. But if that's not right for you, stay up top. Breathe, breathe. And can you hold this one here? And get both those heels down again? If you need to be standing with a little bit of balance, that's good too. Otherwise, keep it here. Let's walk that back foot away and then drop the knee all the way down if that feels good for you. Reach it up. So actually leaning forward into that hip flexor. Reach up. Take that top arm. Reach under and up, under and up. Under and up. Take that hand on the inside. Press up through that knee again. You can stay up top if you need to. 3, 2, 1. Back to the knees. We're back to the plank. Whatever is good for you. Let's tap those knees across. If you need to take this standing, that works too. We got four, three, two, and I want you to inch worm it back. So walk, walk those hands back, reach it up, back to center. Hip roll, side lunge, other side, hip roll, side lunge, all the way through, taking it around. You don't have to get super deep. It's your workout, your warm up. Whatever you need in this moment. I like to say, be where you are today. Hold it here, reach down, reach up all the way through. And then we're gonna turn here again. Everything we do, you can keep it up top if that's better for you. But we're gonna drop the knee, press it up, Drop the knee, press it up, drop the knee. And up. Holding it here. Yes. Drop that knee down. Take that top arm up. Lean forward into that hip flexor. Top arm goes under and up. Reach through hand down. Press up through that back leg. Yes, you can. Almost done with this. Warm up to the knees or to the toes. Press up, down, dog and back. Down, dog and back. And in torment all the way back. Go ahead and bring it up. Tap and reach across. All right, team, so here's what we've got. You have three rounds of 30 seconds. Seconds. We'll get through it quick. Your first 30 is back to basics. So you have a basic body weight move. You can keep it there the entire time if you want. Let's reach down to the ground. Or your second 30 seconds is adding the power. So we'll go right into it. We'll add a little bit of power. That last 30 seconds. Let's bring those knees up. Right, here is your fire round. That is where we bring the fire again. You always have the option to stay with our power round or our back to basics rounds. It's up to you. But we bring the fire last 30 and then you get a 30 second breather. So long set. We, we progress three times, two times, right? Back to basics. Power and fire. And then we take it to a breather, right? So really earn that rest. Push through on that last round, whatever that is for you. We have three rounds of three moves we will get done quickly. It is no repeat today, so your rounds do not repeat. We have upper, lower and core. We'll keep it moving the entire time. Go ahead and take it to some modified jacks or full jacks. Watch me for your first move. You can keep the jacks, or you can just stay with me. We're gonna take it to that squat sitting low, super basic. When we add the power, we're gonna add a little tap in low, tap in, tap out, up low. Tap in, tap out, power up. When we have the fire, tap it in, jump it up. Tap it in, jump it up. Let's get it done, starting with your squat in. 3, 2, 1. Here we go. Sit low. Back to basics. You need to put a chair behind you if that helps you with that form. Sit in a chair. If you need to go a little lower or a little higher than me, you do you. I'm just glad that you showed up today. You showed up today. You are succeeding. That is all that matters. You're here. You're moving your body. Let's get it done. We got about five more seconds before we add that power again. If you want to stay back to basics right here, you can or join me here. Tap it in, down, tap in, tap out, and up. You don't have to increase your speed at all. I want you to hang out here. Tap it in, tap it out. And up. Tap in, tap out, and up. 15 seconds here, and then we're gonna keep this, but we're adding that fire with a little jump. If you don't want to jump, you just add the power and the fire in a way that's good for you. One more right here. Add your fire. Here we go. Squat, tap in, and fire. Squat, tap in. I know they're burning. And up. Yes, you can. I know this is the beginning of the workout, but we're setting the stage for a good, strong workout because you can do it. 10 seconds. Here we go. Tap in, power up. We got three, two, one, and breathe. Right? Good little burn. Grab a sip of water after that. You got 30 seconds. We're staying up top with our upper body. You keep tapping it out and watch me here. Remember, we have I, Y t, thumbs up. We can do a little hinge here. Second round, we add a little tap, tap, tap. Third round, full jacks. Let's do it. Here we go. Take it up. I why come up on the T? Hinge I why up on the T? It's mobility. We all need this shoulder mobility. Notice how tight you might be in those shoulders. Hinge it straight up. I Y, T. I like to keep my thumbs up. That helps me keep that good mobility. But you do what's best for you. Hinge it one more time. Right through here. I Y, t. Keep it here. Here we go I, Y, T. Take it. I, Y, T. Big stretch. I. Why T? Don't worry if you're messing up the letters. As long as you are getting that mobility in those different movement patterns, that is what we want. So we're down. I. Why T, Big stretch. I. Why T? Last one. All right, we're getting right here where I. We're T. Forget the Y. Add just I, T. Stay upright the whole time. Low impact, you can be here. We got I, we got T, we got I, T. Whatever is good for you. If you want to keep back to basics and just get that upper body mobility and strength, do it. Otherwise, five seconds, Here we go. And done. Breathe. Right? You start to feel it in those arms after a while. And again. Really good for that shoulder mobility where so many of us get really tight. All right, so we're gonna stay up top. Here's what we got, team. We are breaking it down. 15 seconds. 15 seconds. 15 seconds each side. We're gonna go side knee. We're gonna go side knee, cross knee. We're gonna go cross knee for power. Same thing. Other side. Side, knee, side knee, cross knee, cross knee. For power. Stay with me. Core engage. Here we go. 15 seconds each. You decide. I want that good core, so really lean into it. Don't worry about speed. If you need some balance, take it here. Let's take it. Side knee, cross, knee. Join me. Elbow and elbow. You don't have to actually touch it, but think about the core being engaged. Right? 5, 4, 3, 2. Let's stay same side. 15 seconds. Power it up. You can add a little jump if you want, or just lots of power. This is your fire. Bring it for five. Four, three, two. Catch your breath. Other side. Side, knee. 15 seconds, core. Catch your breath on this one. I know. That's why we're keeping it short. Side knee, breathe. Obliques. Let's take it across. Across, Inside does not have to be fast. I want you to think about that core engagement. We'll add that fire in five seconds. This is your power. Power. Here we go. Same side. Take it up. Power. Push into that front leg. We're getting upper, lower, and core in this one. Finish it strong because that break is coming. We got five, four, three, two, one. Burn, man. First round. Done. That's a lot, team. Right, Shake it out. Catch your breath. We'll give ourselves a few more seconds on this. We are taking it back to upper body. Catch your breath. Here's what we got, team. Watch me. First, we're gonna lunge it. Reverse lunge. If you need to modify, you just tap it here. Keep that weight in that front leg. Then we're gonna lunge. Tap in and up. Lunge, tap in, hand up. Then when we add that fire, lunge, tap in, lunge, power, lunge, tap in. That power, that fire can be driving the knee up. Then we'll get the same thing on the other side. Little breather in between to shake it out. Are you with me? I think you are. We got right and left. But again, if this round is like the first one, it's gonna go quick. Here we go. Lunge it back. Use this time to focus on that good lunge form. If you can't get super low, think about that front leg doing the work. Core is engaged. Chest is open and proud. I'm stepping back on those train tracks. Not a tightrope, right? We don't want to be here. You want wide drive up through that front heel. Yes, you can. Ah. Let's add that tap in in three, two, one. Here we go. Power lunge. Tap in and up. Lunge. Tap in and up. Getting as low as you can, as is comfortable for you, that tap in. Either way, even if you're modifying, it's different. Stay low, drive it up if you can get down there. One more, adding the fire, little jump. Here we go. Lunge, tap in and jump. Lunge, tap, and up. I know it's burning. It is for me too. But stick with me, because again, all we got is one set of lunges each side. 15 seconds to go. Get low, drive it through. Down, tap, and up. You can keep it just back to basics as long as you're moving through that lower body. We got fire. Three, two, one. Right, breathe. I know, I know. All right, team, catch your breath. I promise it's gonna go by quickly. We got that lunge. So core zipped. Give yourself a second to let that heart rate come down. Remember, the recovery is part of the process. Letting the heart rate drop, starting with your lunge, adding your lunge. Tap in, lunge, tap in. Drive it up in three, two, one. Here we go. Lunge and up. I want you to think about this lunge as a hip flexor stretch, right? That quad is burning, so really get that stretch as you step it back. Lunge and up. If you need. You need balance on the wall, go for it. Again, if you need to modify with a tap back, keep that front leg doing the work, right? Five seconds to go. We're gonna add a little power with our tap in in three, two, one. Here we go. Lunge, tap in, hand, up. Your power is here and here. You're still getting power imbalance as you're coming up. Power and up. Even though we're not adding that jump yet for the fire or that knee, whatever it is for you. Power and up. Really think about those glutes doing the work. Are we ready to add that fire in three, two, one. Here we go. Lunge, tap and up. Lunge, tap. I don't care if you get two or if you get 20 in this 30 seconds. I care that you have good form and you bring the heat in a way that is good for you. Fifteen. Tap and up. Lunge, tap and up. Yes, you can. Five seconds with me. Three, two, one. How about some water after that? I know. Team, good news. Shake it out. Let's take it down to the mat. So what is helpful, if it's comfortable for you, is to go ahead and come on those knees. Get that little hip flexor stretch right here. All right, we got our super basic push up. You can do it all the way up on those toes. You can be here with me with knees. You can be on all fours. Whatever is good for you. Let's get it done in three, two, one. Here we go. On this push up. Slow and controlled. Whether you're not on your knees or your toes. Those elbows are not straight out, they're not straight in. Split the difference about 45 degrees. Push the floor away and pull with that core, you're going down. Slow and controlled. Elbows, back. We get chest, shoulders, and tries. Three, two, one. We're gonna add a reach. We've got left and right. Strong push up. Left and right. Strong push up. Yes. This is going to be a lot on your wrist, so if you need a little stretch, break, take it. But if you can, reach for your back and then strong push up. Reach for your back. Strong push up. Yes, you can. And breathe. Guess what to add. The fire. We're taking it all the way down. Watch me. One time. All the way down. Reach, Superman. Power it up. Join me. Down, reach and up. Your fire is powering up through the core. And that upper body lift all the way up for those back muscles in that superman at the bottom. Don't rush it. Keep it moving for 10 seconds. Take it down. Squeeze. And up. Slow down. One more. Yes. And relax. Stretch it back. I know, team Right. Roll through those wrists. Don't worry. Adjusting my airflow here. Take it down on your back. I want you to get a nice, good stretch all the way through here. All right? We're doing a little bit of core. If you need to modify, I want you to take it in that bridge, add that bridge and add some knees just like that. Otherwise, we're gonna start with a straight up bent hollow rock. So we're holding it here. A bent hollow hold. Hold it here. Tabletop. Join me here. So some things to think about as we're holding. If that's too much, you can just hold tabletop or you can just hold with the lift. But little round of the spine, but your control is right in the center. So check in with the abs. Is your pelvis tilted? Are you arching that back? Pull the pelvis in. Pull those hips together. Pull those ribs together. We're here. We're gonna add that power with our bicycle. In three, two, one. Take it slow. Power. Power. Yes. Power. Yes. You can breathe. Boom. All right, team, so we've done it before. In a bonus move, we're gonna go bicycle for two and then we're gonna take it side plank. That is our fire. If that is too much for you, you just pick one. Rotate your side plank or take it bicycle. Right here. We've got one and two. Roll it over, Lift it up. Join me. Fire. One and two. Roll it over. Lift it up. Boom. Boom. Roll obliques. Yes. Core. Boom. Don't rush it. I know. Get into that good position before you start each move. Roll. And up. You got five seconds. Can you get one more twist? Twist. And up. Right. Catch your breath, team. Quick sip of water. Let's take it up onto our feet. Relax that neck. I know. Guess what, team? We are on that last round. Make sure you have some space. I'm gonna put this away. All right, Watch me. This is another one where our lower body is right side, left side. We're gonna start with a one legged deadlift. So you can take it kickstand or you can take it one leg. We got 30 seconds. You're gonna feel it. Then we're adding a side lunge so you can kickstand or one leg side lunge. Then we add a little jump for both. If you want jump, side lunge, jump, kickstand, or one leg jump. We'll get right side. We'll get left side. We will finish strong on the mat. That is it, team. Stay with me. Here we go. So kickstand deadlift, it's a hinge, right? So if your kickstand, that foot is there, you're pushing up through that front heel. If you can take that foot back, you can also have hand for balance on a wall. Or something in front of you. Maybe you've got the couch, maybe you've got a chair. But we're here. Slight bend in this front leg. Push into the heel. You should feel that nice, good stretch, and you should feel everything working. Let's add our side lunge. And three, two, one. So sit deep, power deadlift right here. Sit deep, power. So you get hip to hamstring, but we're working full lower body the entire time. Take it here. Remember, you can also do kickstand. If that is too much movement, just take a side lunge or just pick one. If you can breathe, let's add that fire. Here we go. Jump and jump. Or here, knee kickstand. Knee power, up, Fire. I know it's a lot of balance, but let's keep it moving. Again, you can always just pick if you want to. Just do the side lunge. I know that might feel a little less balance. Three, two, and one. Oh, man. I was all over the place on that. All right, if you get to that point, take it to that kickstand. Stretch out that hamstring right here. All right, team, we're going into that other side. Catch your breath. This is your last thing up top, so let's finish it. Strong kickstand. Remember, you're in the train tracks. You're just here. It's still a hinge. And you push out of that front heel. Stay there if you need to, or go back to it if you need to. Let's start back to basics. Kickstand, one leg deadlift. Here we go. Down and up. So hinge at the waist, push through that front heel. The kickstand is exactly like it sounds like. It's just a little bit of balance or one leg. And here back is flat. Either way, what we're trying to avoid is that round in the back, right? So keep your eyes up and out and breathe. Down and up. Let's add that side lunge in three, two, one. Here we go. So we got deadlift. I think it's my wall behind me. I'm gonna angle it. So here a likely story. Amy, you just have bad balance. Not bad balance. I'm just working on my balance, right? I'm working my core. That's what we're gonna call it. Shame on me for saying bad. There's nothing bad about this workout. If you showed up today, it's all good. I don't care what it looks like. I don't care if you're off balance. Look at me. I'm off balance. Let's Add that fire here, fire side fire. You're gonna get the fire no matter what. Take it here, breathe. So don't worry if you're adding in the balance or if you're taking it slow. I'd rather you get a good setup, right? You got 5, 4, 3, 2, 1. Catch your breath. Let's take it to the mat, team. All right, so here's what we got. Bring it down. You're starting here. Hands here. If you are prenatal, early post healing a doctor, I want you to keep this pretty small, right? I want you instead just to start with that bridge. Otherwise, we're starting with a little half back triceps. So point those fingers towards you in 3, 2, 1. Half back and up. Half back. What I don't want you to do, the reason I mentioned those populations is pull too much, put too much pressure on the core. So that's too much for you. You also can take it over the head with a dumbbell or a kettlebell or any weight over here. But if you can, slight bend in the elbows. Push it up. So lean back. Push up strong. Elbows pointed back, fingertips pointing in. We're gonna add a little bridge right here. So half back bridge, take it down. Half back, bridge. And down half again. I know this is a long one on your wrist, so if you need to hold those dumbbells behind or again, you could go here. And up. You could go over the head with or without dumbbells. And up. It's up to you. What we are adding for that fire is we're adding a V sit right here. Here we go. V sit for core, half back, push it up. Fire. Core, half back, push it up. That's a lot of moving parts. You do what's best for you. And up. I just wanted to give our wrist a little break. Right? Take your time. Little burn in your tries. And glutes and core. Here we go. Right there. I know. Team, roll through them, right? That's a lot. But remember, every time we do those motions, we are getting stronger in those joints and those tendons, those muscles, everything around those wrists. All right, last thing, team. We are holding a plank. We're going to take it to a plank jack. We're gonna do a plank jack pop up. All right? So it's up to you. If the plank is not right for you, I want you to take it bird dog, and then you can add a bird dog tap out and a walk up. Let's take it here on our elbows. 3, 2, 1. So this is back to basics. Use this time to do that little check in. Where are your hips? Is it. Is there a little pelvic tilt without raising in the hips? Tilt your pelvis right. Little lift. Hands are here, if that's okay with you. Everything's nice and tight. Are those quads tight? Are your glutes tight? Are we gonna add a plank, jack? I think we are. Stay here if you can. In three, two, one. Take it out. Jack and out. You don't have to go super fast. It's power. It's power. If you need to take a break in between, bring it up, take a jack, take a break in between, bring it up, take a tap. You do you either way. 10 more seconds right here. You can pick up that pace if you want, because guess what? We're getting a breather before that fire. Round. 3, 2, 1. I want everybody to take a stretch. Yes. I did it mostly because I want your core to have a little break. And I really want you to rock out this last fire round. Watch me here if you can. We're going jack. Take it up, pop it up, pop it back. Take it down, Jack, take it up. Other side. Pop it up and back. If you need to stay up top, jack and squat. You do what's best for you. 30 seconds. Fire. This is it, team. Let's get it done. Here we go. We got jack and up. Pop it up, Stay low, pop it back, Take it down, Jack. Other arm pops up here. Take it back. Other arm takes you down. Jack. Pop up. Full body right. Notice how this. This is our core sequence, but we made it full body. We got upper right here. We got lower right here. We got core and cardio. Last 5, 4, 3, 2, 1. Yes. You did it. Stretch to the back, team. Child pose. Lean side to side. Yes, you did. Come up on all fours. Roll through. Cat cow. Releasing that back. If you can take those wrists over, get a little stretch. You can even turn them around this way as you cat cow all the way through and up. Yes, good. So take it for a little stretch. Thank you so much for being here today. That was not an easy workout, but I hope you had a good time with it. If that's not right for you, take it standing, but little lean forward. Switch your sides. Oh, don't forget to let me know in the comments what you thought. I have lots of other fire workouts. Cardio, fire. We have step it in, step it up, round it up. Right through here. Pedal those feet at the bottom. Dumbbell fire, kettlebell fire. Fire with weights, full body. Check them out similar formats. So much fun and you always have options. Again, there is no shame in staying with that back to basics round. Everybody is in a different place on their journey and every day is different right? So show up, move your body. That is what it is about. Let me know in the comments what you thought and don't forget to like this video and subscribe. When you hit that subscribe button you help me keep making these free workouts for you. And of course don't forget to also check out my new Body Fit Moms channel. Prenatal Postnatal Mom Life. Let's take it right through here. New channel and you can find lots of fun things over there. Check out all the links links in the description. Join us in the BodyFit Athletic Club if you have that available to you. Roll those shoulders right through here again. Walk it in. Round it up. That is where you get personal support on your journey. Take that hand behind if you have a wall, put it on the wall. If you're able to bring this up. Otherwise just stretch it back, tilt it forward or get that quad stretch. Personal support on your journey. You get direct access to me to Vivian, our Body Fit dietitian. You get the Method Nutrition guide. We have live events, we cover hot Topics, Q&As. We are there for you. So if you're looking for that extra support, that is where you will find it as well as a community of body fitters from around the world. Also, if you're looking for any equipment or Body Fit apparel, there are links in the description below. You can find it. All right, there's make sure you're on my email list so you get your free monthly and weekly workout calendars. And of course don't forget to follow me at Bodyfit by Amy on social One big deep breath in. Thank you so much for being here today and out. That was your body weight Fire workout. Great job everybody.