33 Minute Standing Cardio and Abs Workout I Absolution Day #20

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your standing cardio and abs workout. This is day 20 of your absolution challenge. In this workout, we are going to get a cardio based workout using only body weight moves. And we will alternate between some standing core exercises and a corresponding standing cardio exercise. All of it will keep that core working the entire time and all of it will keep your heart rate up. But don't worry, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Let's start just getting our bodies warmed up and ready to move. You can march or jog, whatever feels good for you. Let's roll those shoulders. We're going to try to just release any tension from the day, from the week, from the month. Let's get it all out. Get ready to get the energy up, get those feel good endorphins running through our bodies. In this workout, we're going keep it short. So we will keep this warm up pretty short. Since we're all standing, we'll stay up top. Let's take it one at a time, just like this to the back. Big opener. And then to the front, here to here. And then let's open up those arms. Big arm swings just like this. Step it to the side. So in this workout we will start with a standing core move. It will in itself also be cardio, but lower if back to cardio. And then we will take it to the cardio version of that move. So two things that look similar back to back, but one is more focused in the abs, one is more on the cardio side. So just shift your weight side to side. Reach, reach, just like that. Of course, I will give you lots of options. You do not have to go high impact. Even if it is a high impact exercise, you can do what is best for you. Let's take those arms out flat, back down and round it up. You know what I always say, I want you to be where you are today and work to your level. The most important thing today, let's hold it here. Roll those shoulders. Is that you showed up. If you showed up today, you are successful. So that is all you need to keep in mind. We just want to keep moving and be here together. Walk those feet in. Round it up. Right here. Let's take it with a little squat and a little H roll. Squat and hip roll. Guess what else? This is a no repeat workout. So let's take it with that hinge and kick. You don't have to get super high with it. Just take it here to here. So once we're done with an exercise, we're done with it. We're just going to keep going right through. At the halfway point or around the halfway point, we'll get an extended little break just to one more, and then let's tap it out. And reach. I want you to focus on that rotation. Reach, reach. So our goal is to get our heart rates up. Our goal is to get that core working. But everything that we do, we're just. Our goal is just to keep moving, right? Take it over your head. So 40 seconds of work with everything, followed by 20 seconds of rest. In that 20 seconds, you are welcome to keep moving. You can march, you can jog, or you can take a real rest. You can grab water if you need it. Bring those hamstrings up right through here. And of course, you can grab water whenever you need it. You don't have to wait for those 20 seconds. Right, again. At the halfway point, we'll take a long, a little bit longer break, but we can keep it moving. All right, so 40 seconds of work with your core move, followed by 40 seconds of work with the cardio version. Do what's best for you. I am going to say that this workout does have, in fact, back. Let's take it here side to side. A lot of twisting and a lot of bringing those knees in for that standing core. If twisting is not right for you, I want you to keep it simple and just get the movement in again. Reach, reach. Otherwise, remember, we're all standing, and you can keep it low impact. All right? So shake everything out. Our very first move. We're going to start with a standing crunch. So hands up high. I want you to think about pulling everything in. Hands up in 3, 2, 1. 42nd, you're here, so hands up high. And it's not just a knee raise, right? We're really thinking pulling that core in as we bring the knee up and bring the hands down. We're coming in with the torso. Wrap that core in. Really think about bringing the hips together, the hips towards the ribs. And you're coming in like a standing crunch, right? 10 seconds. So you can see it feels like a little low impact cardio. You don't have to go fast with it because I want you to concentrate on the core. 3, 2, 1. And you can tell if you're really concentrating on it, you're gonna feel those core muscles. Now again, you can keep it moving or you can stop completely. Whatever's better for you. Now, the cardio version of that is or high knees. I still want you to keep that core contraction, but we're gonna step it up in intensity and in cardio. In three, two, one. Here we go. You can keep it low impact and just pick up your pace, or you can add a little jump to it. It is up to you. This shirt is gonna drive me crazy, right? Here we go. Keep it going. You're about halfway there. You got about 20 seconds. Remember, you've got a breather coming, and then you've got that low impact core move coming. So you really can push yourself on these cardio intervals because you're gonna get a little bit longer of a breather. We're not going straight cardio the entire time. We are, but with highs and lows. Three, two, one. Step it out. All right, so next we're gonna take it in a split squat. So similar to a lunge, stationary lunge. You decide how low you want to get, and we're going to take that knee across, back to center. I really want you to aim to get that rotation and to get the core engaged. Ready? Here we go. So it's a little lunge. Bring it up. If you need to make this more of this, and you want to stay a little higher up, that works too. If you can get all the way down, you're gonna feel those obliques, right? Yes. We're sneaking in a little lunge for you, and that's okay. You can do it. And up and some balance, right? Twist and up. Twist and up. So it is a lot of balance, I should say, but let's keep it moving. This is why this one's slower and concentrated. Again, if you just want to turn your body, that works too. You do what's best for you. And breathe. All right, here is our cardio version of that. We're gonna step it back. Reverse lunge, knee up. Reverse lunge, knee up. If you just want to go here, that works too. If you want to lunge it low, get low. Otherwise, just twist, twist. In three, two, one. Here we go. Here, Here. Low impact. You can tap or you can jump with a little higher. You decide if you want to get lower in the lunge. Some of you may have sore legs from a workout you did yesterday. I know I do. So you might want to keep it more of the tap, but if you want more of that leg work, get low, get high. I know it feels a little awkward. Don't worry. They're not all like this. Keep it moving. 10 seconds. Little leg burn, too. Yes, that's on purpose, but you got it. 5, 4, 3, 4, 2, 1. Same thing. Other side. I know it's no repeat, but a few things, not many have a right side, left side. So train tracks with your split squat position. Not here. That's really going to play with your balance. Sitting low, core wrapped in and lifted here to here. Join me. So you can stay down in that low split squat the entire time, or you can come in and out of it again. If you're just turning your body, that's fine, too. If you can get that elbow in, go for it. Core is everything pulled in and up. Really drive into that front heel to help with the balance, and up. Or use a hand on the wall. Never fails that if I'm talking about balance, I get off balance. Keep it going. 3, 2, 1. Same thing with our cardio version. We're going down, up, down, up. You can keep it low impact, you can add a little jump. You can get low in that lunge, or you can just tap it back. Whatever you got, stay with me. Three, two, one. Here we go. Down. Remember, you got 40 seconds. If you want to simplify it, just keep it here, here, or low. I know balance is part of the work, right? That is where we're getting that core working even more. Breathe. Twist knee, twist knee. So we're going side, side, yes. Good. Keep it moving. Ha. Up. 10 seconds to go. Tap, tap. If you can get low, get low, but you don't have to. 5, 4, 3, 2, 1. That was challenging for balance and coordination, right? Even for me too. So don't worry if it felt a little awkward. I did, too. But everything was working hard. There's that heart rate. All right, team. Imagine we had a medicine ball. Anybody done a slam ball? Hands together, push them in for a core, and then side and side. Join me here. You've got the medicine ball. Power, power, side, power, side. We're going center, side, inside. So when you've got a medicine ball in a class, you really throw it and throw it. That reaction is where we get that core work. So I really want you to use some force as you pull everything in. Center, side, and side. 15 seconds. Yes. Take it down. Side, side. Yes, you can. Hands together, nice and tight. Three, two, one. Good. So we're gonna keep gonna keep that same motion. Jump it if you want. Tap, tap, tap, tap. All right, you don't have to jump. You can just add a little intensity. I got myself in the eye with my ponytail. Here we go. 3, 2, 1. Slam it. Jump it. Tap, tap, tap, tap, tap, tap. Low impact. Tap, tap. It doesn't look so different than before. We're just adding this movement with the leg, right? Up and down, side to side, up and down, side to side. Still keeping that core, still keeping that power with the slam, but adding a little bit of footwork for that heart rate. 10 seconds. Here we go. Yes, yes. Side, side. Last one. Breathe. Slam balls are fun if you ever get the chance. Usually it's in a gym location. You can really slam them. Or sandbags, sand bells, things like that. All right, so speaking of that motion, we've got our wood chop. We're just going down and up. You can add a weight if you want. Our medicine ball. Otherwise, class, those hands. Here we go. Tap and tap. So it's up to you. You can keep it. Watch me pivoting on my knees and my hips. It's rotation, it's obliques. If you would rather, you can take it across your body and try to keep those hips square. Right? Not moving the hips. That is okay as long as that isolated rotation is good for you. Otherwise, turning with the knees and the hips or isolated here. Up, low to high. Breathe. 3, 2, 1. All right, we're gonna stay on this side. The cardio version of that. Tap it low. Tap, tap. Again. You're picking up your feet just like that. Slam ball. Take it side to side. If you want to make it more of a lunge, you can do that too. Lunge. Here we go. Same side. 3. Claps them nice and tight. Here we go. Tap, tap. So the goal is, along with this movement or this, if you want more lunge, is to keep those arms tight and twist. Tight and twist. Yes. Again, think about the footwork. And then arms really tight across your body. Low to high. Yes. 10 seconds to go. Remember, breather coming. So let's push it. Ah, you can do it. We got three, two, one. Catch your breath. Breathe. So same thing. Other side. Whichever side you were going low on, you're gonna twist it here to here. On the first one, think about the movement through the torso. Hands, Class. Core. Engage. Everything lifted. 3, 2, 1. Abs. Bring it up, bring it up. After this, we're gonna get a little bit longer of a breather where you can keep it moving. Remember, if you want to isolate it, if you want to get more core, or you can add. Add a weight to it. Not too heavy. Breathe side to side. Yes. I know it looks silly, but you feel that core, right? Especially as we get that movement and we Stay pulled in. Let's keep it moving. 10 more seconds. Isolated core. We're gonna add the cardio. 3, 2, 1. Tap it out. Yes. All right, let's give it everything we got, because after this, we get a longer breather. We're gonna catch our breath. We're gonna grab some water. This workout's gonna go by fast. No repeat. I told you. All right, so this time, get low, get high, get the feet moving side to side. Lunge into it if you want. Arms out. Here we go. And chop. Tap and chop. And breathe. Yes, you can. I know. Breathe all the way through. If you want more of the legs, get low. Up. Yes. Breathe. Keep it moving. Ten seconds. Up. We got three, two, one. Shake it out. So part of what makes that hard is the straight arms, right? And keeps the core moving. Maybe you felt those shoulders a little bit as well. All right, so we get a little breather in between. I want you to keep your feet moving as best you can, but grab some water. I want you to take a second, let that heart rate come down. We're gonna reacquaint ourselves with that core again. We got a few things coming up, but again, it's gonna move fast. No repeat. Always does. All right, team, breathe. So we're gonna start. You can just keep it moving here. Tap it side to side. Tap in front. We're gonna tap behind. Whatever you got. We're going to start with an option to either do a few punches, if you like kickboxing. Nothing crazy. No crazy combinations or just some reaches. So I want you to think about your jabs. Reach, reach, twist, twist, like we've been doing. And then we're going to add some knees. And in kickboxing, we do a little side to side, side to side. So we're going to keep that going. All right, so we're gonna punch or reach for four. Side, side. All right? Then we're gonna mix it up on our cardio. A little bit more. Bring it up. Guard is up. 3, 2, 1. You're punching, thinking about the core. Side or reach? Reach. Side, side. Yes, you can reach, reach, or punch. Side, side. You don't even have to get low on that. You can keep it here. Yes. Punch or reach, Whatever you got. Good. Punch, punch. There we go. And breathe. All right, so we're mixing it up. It's not quite the same. The same, but we're gonna get those. We're gonna get a punch, twist, twist, twist, punch, twist, twist, twist, reach. All right, let's do all on one side for 20 all on the other side for 20 because it makes a little more sense. Punch, twist, twist, twist, Punch. Join me. Three, two, one. Don't overthink it. Punch or reach. Twist. Punch. Yes. Breathe. Punch. I know. If that feels like too much for you, you just keep those punches. Breathe. Other side. Here we go. Punch or reach. Twist. Punch or reach. Yes. There we go. Reach. You can pick your feet up if you want. There we go. We got three, two, one. Shake it out. Yes. All right. I know it feels like a lot of twisting, but we got to be super strong in that core. Roll those shoulders. I know we felt that, right? All right, team, now we're gonna take it cross, knee, side, knee. So we're here. We're here. Cross and knee. Join me in 3, 2, 1. All in one side. It's core. It's core. We're going across the body inside. Strong in those obliques. You don't have to actually touch the elbow to the knee. Again, we're just going for it. So if this is better for you. There we go. Up and reach. Yes, you can as you can. Bring it here. And up. Good. Cross and up. Last two and one. Yes. So we're gonna stay on that side like we did with the lunges, but we don't have. We won't have that crazy balance like we did with the lunge. And we're gonna get some power. Power, power, power, power. Up to you if you want to add a hop or if you just want to add that intensity from your speed. Either way, core engage. Bring it up. Three, two, one. Here we go. Up. Take it up. Yes. Breathe. Up. Keep it moving. Jump it if you want. Up, up. You can keep your hands here or behind the head or in the center. Whatever is good for you. Burn. Keep it moving. I know. Little leg burn even without a lunger squat, but you can do it. Stay with me. Up, up. Yes. Three, two, one. Shake it out. All right, same thing. Other side. So really comfortable. Concentrated on the core as we start. And then when you add that power, don't worry so much about the twist. Just think about keeping that engagement. Same thing. Other side. Let that heart rate settle. Bring it up. Cross side. Here we go. Cross inside. Core engaged. Everything pulled. Up and in. And breathe. Yes. And here. There we go. Up. Good. Yes, you can. I know. Everything's pulled in. Don't forget about that. Lifting the pelvic floor as we're staying stable in there. Keep it moving. 10 seconds. Cross and up. Cross and up. Two more up. Last one. Yes. Breathe. All right. We got our cardio version. Let's get it done. Add that power, however it works for you. I'm not so worried about that rotation. I just want stable core. I want some intensity and power. 40 seconds, starting in 3, 2, 1. Here we go again. You can add that jump if you want, or just pick it up when you're pacing. Up to you. Breathe. Yes. Take it up, take it over. I know. Feel slow when we're doing the core intervals. And fast. Or no, opposite. Right. Feels like it goes by fast when we're doing the core intervals. And then here we're like, wow, we still got 10 more seconds. Yes, you do. And yes, you can cross, cross up. 3, 2, 1, 3. A little burn in those legs, right? All right, team. So back to a little bit of boxing. Or reaching. So you can reach, reach, reach through. Or you can uppers. Right, we're just going to start with just the uppers, then we'll add on. Here we go. Up here. Upper or reach, reach. So you're coming up and under either way. Yes. Good. Keep it moving. This is all we got. You can pick up that pace if you like boxing, but I want you to keep pulling everything in. Or reach, reach, reach, reach. Turning the knees and the hips. The core is working right up. Yes. 10 seconds. Here we go. 3, 2, 1. Here we go. So we're gonna take it, run it and squat it. Run it. Still getting the core. Squat low. You can do it. I know. Not exactly. It still is a complimentary move, but we're adding on to it. So quick uppers, squat it down. Or running uppers, squat it down. Here we go. And down. Or and down. Core is nice and tight either way. Or you can just do run those arms, take it low. Run those arms and low. Or uppers and low, uppers. You got it? Yes. 10 seconds. Let's get it done. 3, 2, 1. All right, team, we've done a lot of the knees, right? Let's open up those hip flexors to the back. So for a core, we're gonna reach and reach just like that. For cardio, we'll make it a little bit more of a cardiovascular cardio based hamstring curl. All right, let's bring it up. Arms high. Open up those hip flexors and reach behind. Right. Reach, reach, Cross body move. So brain is working too. Reach, reach. Right, we're here. Here in those sides. Keep it moving. Here we go. Up, up. Yes, you can. You're so close to being done. I know, but look at all those knees. We to shake up those hips. Keep it going. Four, three. Side to side. Two, and one. Shake it. All right, team. So just your typical hamstring curl with a jump for cardio. You can pull those arms down just to get that opener. You can still add that little twist if you want, but we're just focused on cardio. Keep everything pulled in. Open up the hip flexors. In three, two, one. Here we go. Right here. Get it done. And remember, this is your hit interval, so keep it moving. You can still go here if you want, but I want you to get that power and intensity, whatever it is for you. If that's a little quicker pace, if that's hands higher, if that's even a little bit lower, just like that. Whatever you got. Or dump it. 10 seconds. Finish it strong. As long as you're moving and as long as you're safe, right for three, two, one. All right, team, let's finish it out. How about it? All right, here's what we got. We're going to side to side twist. Side to side twist. We're going up for core twisting. We're keeping it low impact. In three, two, one. Up and twist. Up and twist. Up to you. If you want to get lower with it. Up. Twist. Yes. Breathe. Ah. Burn. I know you're probably still feeling those abs and that cardio and probably guess our last one is going to be the shuffle version of this, but just like I said, it's our last one. Let's get it done. Last one right here. All right, team, this is it. No bonus move. I'm telling you right now. I just want you to give everything you can with this last move. So shuffle, twist, shuffle twist. Arms up inside. If you can keep them together, keep them together, but give it all you got for 40 seconds. This is it. Here we go. Shuffle, twist. Big shuffle. Step and twist. Shuffle side turn, shuffle side. Whoo. You got this. Keep it moving. 20 seconds to go, then this workout is done. Yes. Can you get a little quicker? Really powerful on that turn? Three, two, one. And done. Oh. Grab a sip of water, team. Yes. I hope you like that. I hope you're feeling good. Sometimes it's really nice to have a cardio workout that moves, but where we get that alternating. Low impact, high impact or low intensity. High impact intensity, I should say that is a true hit format, right where we go high to low. Let's tap it out right here. We're going to start here, and then I want you to tap behind. So again, we open up those hip flexors. They worked hard with A lot of this. So we're gonna get some stretches through our sides, through our backs. Take it right here. I want you to hold it here. Here. Tilt that hip forward. Little stretch. If you can get low and feel a stretch. Otherwise, keep it up top. You may want to grab here and breathe. And let's get a hamstring stretch from here in the front. Yes. Good. Pull that toe towards you. Lean into it. Stay on that same side. Let's scoop that arm through to the back and then reverse it to the front. Take it other side. So we're going to cross behind. Tilt that hip flexor forward. Drop it down. You can grab on if you need to. I hope you're leaving this feeling good and energized. I know I am. And then hamstring right here. Breathe. Breathe into that. Catch your breath. Let's take it up. Reach, reach. And then reverse. Good. Let's take it here. Same thing we did in the beginning. Flat back down and round it up. Two more like that. Flat and up. Last one. Hold it here. Roll those shoulders forward. Yes. Hold it here. If you can look over your shoulder. Feel that stretch through your back. Make sure on your own other side that you get some stretches through your back. Through your side. Of course, again, we did a lot of rotation, rotation a lot in what we call the transverse plane. So big step, big stretch over. Ah, feeling that. Yes. And the other side, big stretch. You can even do that seated stretch. Crossing over. In fact, let's take it on the wall. If you're able to get here. If you're able to keep your balance, take it here. That's very hard to do. So if you want to just look over your shoulder, that works as well. Getting a little hip and same thing. Other side. Right here. Cross over. You can take it. Balance very hard. Right. Press that knee down. Look over, reach. Of course. Let me know in the comments what you thought about this workout. Like this video and don't forget to subscribe when you subscribe. That helps me keep making these workouts for you. And again, I love hearing from you guys in the comments. So let me know what you thought. Subscribe, turn on those notifications and of course, reach it over. If you're looking for any other information, you can probably find it in the description below. We'd love to have you join us in the BodyFit Athletic Club. Make sure you're on my email as you get your free weekly and monthly workout calendars. If you are looking for any of this equipment or you want to know what I'm wearing, which is a common question. It's in the description below. Ah, thank you so much for being here today. Save this workout, Bookmark it last. Let me know if you want to see more. Like this. Head drop to the side. And side. Let's go. One big, deep breath in and out. You did it. That was your standing cardio and abs workout. Great job, everybody.