34 Minute Bodyweight Power Circuit

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your body weight power circuit. This is day 12 of your momentum challenge. We are going to get it done with strength, with power, and of course, with that comes lots of cardio and some mobility. We're gonna get it done with all body weight exercises, so no equipment needed. And of course, I'm going to give you lots of options to work to your level and be where you are today. Are you ready? Let's do it. Okay. Let's start just marching or jogging. We're going to get warmed up. Roll through those shoulders. As you may have noticed, I have my husband Kurt today. Back again. I know you all love when I have a guest star. I know you love me on my own too. Right, Right. Roll. Make them even bigger. I am still recovering from some skin surgeries. That's why I'm all bandaged up here. My leg is healing well. Let's open them up wide. But I did spend a little bit less time with my shoulders, so I'm gonna be a little careful with some shoulder stuff. Let's step it out right here and make Kurt do all the hard stuff. So I'm gonna coach more and do, you know, the fun stuff? Right. But it's all fine.

She'll try to do everything.

I'll try to do everything. But I won't. I won' and do the full circuit.

That's why I'm here, to try to keep you from.

Right, overdoing it. Exactly. Hold it out nice and wide and just reach. And reach. Yes. I need somebody to keep me in check. It has been a good lesson for me to have to take some time off. It's also made me realize that I really need to work out for my sanity. Right?

For everyone's sanity.

For everyone's sanity. Good. Let's walk them in. Let's do a squat and then a hinge. So from the side, looks like this. Squat it down and then hinge. So here is what we are working with today. We have power circuit. So we have three circuits of three moves. It's gonna go by fast. Your first round, and then let's take it here. Let's walk it out to a little inchworm. So start just reaching up. Reach it down. I'm gonna stay here. And if you want to be with Kurt, walk it out to that inchworm. You can also just do the hinge. So first round is our strength round. 40 seconds of strength. 20 seconds. In between, we'll have a lower and upper, a core Some things will get upper and core together. Lower and core. You know how I roll. Second round, second round, second round. Hold this one right here. And then just take it up to that down dog. Second round is our power round. That is where we only have 30 seconds. And you can go back and forth. Plank to down dog. 30 seconds of work. So that's when you really go for it. You can, of course, stay with the strength if you want. Good. And then walk it all the way back. Or you can take it with a little bit of power. Sometimes that will just be power. Low impact, Reach it back right here. Open up the hips. Sometimes we'll add a little higher impact, maybe even a little bit of a jump. But you know what I always say, be where you are today. You do you. So if you want to keep it lower impact or stay with the strength instead of the power, that works too. And then we have a little bit of a surprise at the end of every circuit. Hold it here. Don't give everything away. Reach it up right here. And we're gonna drop that knee down. So down and up. You can stay low with Kurt. I'm gonna hold on to the wall and then reach under and up. You can also extend it out if you want. Yep. And then step it in. Switch your legs. Other one back low. If you can reach, drop the knee and then reach under and up. Already feeling tight, but we're gonna feel good after this. Step it in, round up through your back, tap it out, and reach. All right, so we're gonna get started in just a second. Reach it over your head. I'm already feeling this. Taking a little bit of time off. Feeling my endurance. As I always remind you, you don't lose strength. You won't lose your progress if you take some promise. But you'll feel it a little bit more when you come back, and that's okay. Hamstrings up, Bring them up to the back. All right, so round one three moves. Lower body, upper body, core. Then we do them all again for less time with our power round. Take it here. Knee cross. Right here. I'll be modifying. I may even just drop out of some things just to protect my shoulder, but you can follow Kurt for all the fun stuff. Stretch it out right here. All right, so shake it out. If you want to keep it going, you can keep it with some jacks with Kurt, but it's up to you. First round, your first move is your basic side lunge. We're just going to alternate, so we're going to step into it, take it here, step into it, take it here. We'll be alternating. If you need to keep. Keep it stationary. You just shift your weight here to here. That's an option as well. So go ahead and get in place. We're gonna have to stagger a little, so I'll be in front, you being back. Watch those kettlebells. Core zipped, shoulders back, chest open and proud. We're alternating. We'll start our right, your left in 3, 2, 1. Side lunge. 40 seconds. Push up out of it. Remembering what's key on the side lunge is to shift the weight over into that hip. You get straight leg, bent leg over and up. We are about halfway there. Can you get a little deeper, even if that means you slow it down or you take it stationary? You don't have to be the same pacing as us. You can go slower or faster as long as you have good form. 10 seconds to go. Bring it up. Shift your weight and hinge from here to here. 3, 2, 1. Not so bad, right? Let's take it down to our push up position. Of course, you can do this on your knees to modify if you need to. Either here or here. We're gonna do a wide push up, then you're gonna walk your hands in and do a close push up. Whatever that means for you. It can look different for everybody. Let's go. In 3, 4, 2, 1. Take it wide, push it up, walk it in, push it up. So Kurt is very strong in his push ups. Notice he's got. Yep, exactly. So it's a little bit of a tricep push up. If you need to drop to your knees on the close one, that's a tough one, so feel free to do that. I'm just gonna be a little careful of this shoulder. He is super strong in push ups. You want to really think about using your core so you do not have to look like this. In fact, you can look a little more like me if you want. Take it wide or whatever version is good for you. On both of these. Our elbows are pointing to the back a bit. We got three, two, one. Big stretch back. That got our heart rate up, right? Let's stay down. Let's stay down onto our back so we have a core. If you are modifying that core, you're just going to take those arms, keep the knees bent, take it here to here or take it to a bridge. Otherwise, nice and wide. Watch me. You're just doing a little starfish crunch. In three, two, one. Here we go. 40 seconds, and then all the way down. So I really want you to get the mobility out of it. So I'm going to move out of the way, take your legs and arms really wide. Yes. So you get that mobility, really get that stretch. It's a crunch and a leg lift, but it's from the ground if that's bothering your back. Or again, if you need to modify in any way. You can. Just keep the knees bent and just reach without the crunch. But core engage. Hips pulled in, ribs pulled in. Lifting on the. On that pelvic floor, navel to spine. We got four, three, two, one, and breathe. Good, Bring it up. All right, let's do it all again in our power round. If we could have flashing lights. Power round. All right, so here's what we got. We got 30 seconds each side. We're here. Drive it up. Okay, here, Drive it up. Let's get it done. 3, 2, 1. Power here. Little jump if you want. If you're not doing a jump, you can just side lunge to knee or side lunge to tap, if you can think of it. Power up. So you shift your weight here to here, side push. Power. Shift your weight there and then push. Push off of that foot. Yep. It's a little tricky because you push out of the hip and then push it here. We got three, two, one. Go right into that other side. You can do it here. Power here. Power. Yes, you can. You don't have to jump if that's not for you today. That's okay. Just get the power, whatever it is for you. We're gonna breathe. 10 seconds to go. Ha. 5, 4, 3, 2, 1. You actually got 30 seconds to breathe, so you get a little bit longer breather this time. We're taking it down to that push up. Go ahead and take it down. All right, here's what we got. If you want, you're gonna jump those feet out wide. Jump your feet out wide, Push it up, jump them in, push it up. You can stagger it, you can do it curts during, where you jump all at once or just walk them out, whatever is good for you. Add a little power to those push ups. In three, in two, in one. Here we go. Push it up, bring it in. So watch me. I'm gonna go wide, walk it in, jump, bring it in. I'm gonna jump and then walk my hands and feet out. Or I'm gonna jump my feet, but then I'm gonna drop back to those knees. That's what I meant to say. Right? You can still get it in. Whatever works for you. You got 5, 4, 3, 2, 1. Yes. That's the one you're gonna feel tomorrow.

Once it's done, it's done.

It's done. Once it's done, it's done. One more on this power circuit. Oh, but we're gonna stay down. We're gonna stay down. All right? So here's your Starfish. You can keep just what you did here, or if you're modifying, get that stretch out of it without the crunch. Or power up. Slowly down, Deep core. Power up. Slowly down. Whatever that looks like for you. And I want you to pull with your back. I want you to use your core. You got 30 seconds, then we're going on to circuit two. Here we go. Take off. Power up. And slow. Power up. And I want you to think about the power coming from the center of that core, that deep core. Everything up and down. Everything up. Yes. Breathe. Take it up. 5, 4, 3, 2, 1. Rest. One circle. Down. Yes. Sip of water. Shake it out. We're gonna get it right into that next round. Oh, but I did promise you a surprise.

That's right.

Right? All right, here's your surprise. Every circuit has a bonus move. Watch me. You're gonna go side lunge, side lunge. Pop it back, push it up. All right, all we got is 30 seconds. If you don't want to pop it back, you just keep the side lunge and side lunge. 30 seconds of your own circuit. One bonus move, starting in three, two, one. Here we go. Side to side. Center. Pop it down. Push it up. Pop it up. Side to side. You can get that little hop step if you want. Push it up. Or stay with me. Side, side. I'm just gonna touch it down, reach it up. Yes. Side to side. Five seconds. Bring it up. One more side lunge each way. Yes. And breathe. Oh, thank you. Good work. So that's what it looks like, team. We have two more circuits. Power round after strength round. Bonus move with everyone. But good news. That means you don't have a bonus move at the end. We do. But it's the third. Yeah, yeah. Okay. Catch your breath. Let everything settle.

I know, I know.

It's power. It's power. Circuit. We got our basic squat. First round, you take it as low as you can, try to open up those knees. If you'd rather do a plie squat, you can. You don't have to go yet. We're waiting on the clock. Just practicing. Drive the hips to the back. Chest open and proud. It's just your regular squat strength for 40 seconds. Here we Go. Drop it down. Bring it up. On these strength rounds, I really want you to slow it down, especially here. Slow on the way down. Power it up. Can you drop those hips a little lower? Working on that hip flexor, flexibility, the front of the leg, that tibialis, all of those things that get super tight. We want to work on them in these strength rounds, right? Low to high weight in the heels. Power it up. There we go. 10 seconds. 5, 4, 3, 2, 1. Yes. We are down on the mat. So show you this first, and then I'll show you your modification. We're gonna do that superman lift. Then you're gonna pull the shoulder blades and the elbows together. Heels together and back lift, Pull and back. Join me down here. Start with curtain if you can. Otherwise take it here, you can just do bird dog pull. You go. Yep, Bird dog pull. So you can keep it up in the superman just like Kurt's doing. And do that squeeze. Think shoulder blades in, like a pull down, heels together. Really get the glutes activated. So sneaking in a little lower body, or if you need to, you can rest it down in between or again, modification up top is do the bird dog pull it in. And down. Bird dog pull and down. Yes. 5, 4, 3, 2, and 1. Relax. Good. All right, we're gonna stay down here. So we're up on our hands. If you're modifying, you're just going to tap it back, either here to here or keep one foot on the ground. Otherwise, bear plank. Walk it back, walk it in, walk it back, walk it in. Join me. High plank. Walk in, walk out. Walk it in, walk it out. Remember, we want those knees perfect one and then the other to be right underneath the hips. Strong core. Everything is lifted. If you need to drop the knees down in between, you can. Or again. You can walk it back to here or just tap back one at a time. Tap. And here. Strong core, yes. Five seconds. Four, three, two, one. And relax. All right, power round. Here we go. Power squats. Let me show you what it looks like. Squat it down, power into the transverse. Squat it down, power. You don't have to jump. You're just side to side. If that feels weird, just keep a squat, add some power. Here we go. 3, 2, 1. 30 seconds here. Transverse, so you really want to lean into. So that transverse is your side lunge, right? I know. And then sit low, squat, side lunge. Think about power as you go back, right? Low. As if we were a martial artist, right? Get low. Five seconds. We got four, three, two, one. Yes. Breathe. All right. Not so bad, right? 30 seconds goes by fast. All right, Superman, pull. Drop it down. Here's what you got. We're gonna add that push up, push plank. So you're going to lower all the way down. Lift up, pull and squeeze, hands back in. Pop it all the way up. Up to you how you want to get there, but you have 30 seconds. If you're modifying with the bird dog, you can just add a push up, up top, and then a reach and a pull in three, two, one. Here we go. Push it up. Reach, pull, push up. And as you push, you're not just using those big, strong muscles in your chest and shoulders. You're also lifting with that core. Right. Squeeze, core and upper. We got 10 seconds. Can we get at least one more? All the way through? Last one. Squeeze in and up. Yes. You did it. Relax for just a second. Stay down. Rest those wrists. Watch me here. We got two parts. Again, you can just walk it back, or if you can, you're gonna jump it back. Jump it in, jump it back, jump it side. Jump it back, jump it in, jump it back. Jump inside. Wait for a second. We got five seconds to breathe. Straight back and in. Straight back inside. Keep that going. Or walk it in. 3, 2, 1. 30 seconds out. In, outside. Remember, you can also walk it. Even walking it to the side. That works, too. Or modify. Just tap it back. Tap it back. Yes. To the side. There you go.

Definitely getting this wrong.

That's all right. Kurt's going to the side. To the back. It doesn't matter. You're still getting that core in those obliques. Three, two, one, relax. Yeah. You're going to decide. Yeah, that's all right.

If it's a little like a dance move, I'm gonna get it wrong.

That's okay. All right, guess what we got. Oh, bonus move. Squat it down, pop it back. Superman. Jump it in, jump it up. Can you show that again? One more time? Slide it down. Jump it down, Superman. No, Superman, bring it in, pop it up. Jump it in and out. Here we go. 30 seconds, Superman. Squeeze. Pop it up, bring it up. Keep it going. If you want, bird dog, that works, too. Then walk it in and up. 10 seconds. Squeeze, squeeze, walk it in. Can you get one more? All the way through? 3, 2, 1. And relax. Grab a sip of water. I have a feeling everybody's gonna be like Amy. Every bonus move was like a burpee. But get excited. The last one is not. I promise. It's a surprise.

They're not written down.

I know. I didn't I gave Kurt. Let's get a little cardio mobility. Let's get our big basis. I know I have the workout written out as we do for our when we're filming, but I did not put the bonus move in on purpose. It was a surprise to Kurt, just as it's a surprise to you. All right, so stretch it out. Really, if you want more of that cardio, you can think of it as more of a kick. We are round three. This is it. Here's what we got. We actually have two sides for right and left both rounds, so watch me. First we got our static lunge or stationary lunge or split squat. You're going to do a lunge and a hinge. Here's the key. Your hinge is from that nice wide position. So lunge and hinge, we're gonna do that both sides. When we get to the power round, we're gonna do a lunge jump and a one legged hinge if you want. All right, so we'll get right side, left side. Everybody breathe. You got 10 seconds to breathe. Let's set up in that nice wide stationary lunge position. Train tracks. Bring that foot out just a bit. Towards me, towards me. Three, two, one. Here we go. We got lunge, we got hinge. So I want you to bend that front knee on that hinge. The hinge is more in that upper body. You're still getting a slight bend. You're gonna feel that stretch. And then as you push out of it, I want you to push into the hamstring so you can even bend a little bit more. Feel the difference and bend this back one a little bit more. Lunge and hinge. Yes. You got 10 seconds right here. You should feel them both right. Quad hamstring, glute balance. We got three, two, one, and breathe. Shake it out. All right, so it's a little tricky, I know, because normally we do a deadlift from the kickstand or from here. You really have to think about it being from that wide, soft bend hinge in that upper body. Other side. One lunge, one hinge. 40 seconds. Here we go. Drop it down. It's getting warm in here. It's not even a hot day for us. It's actually. Yeah, it's humid, which we don't normally have. Take your time. All the way through. Slow it down. Yep. Bend, hinge, flat back. We're trying to avoid that rounding in the lower back that we often do in that deadlift and hinge. Yes. Trying to touch the ground, but it's Not a requirement. Right.

Notice you're getting to the ground.

Yeah, It's a flexibility thing. That's all right. Three, two, one. Yes. Shake it out. You may even need a little stretch there. All right, this is a fun one. We call this prayer pulses. Hands together like a prayer. Okay. Elbows together. Oh, it's hard to do. You're gonna go up and down. I'm gonna keep it small, but you can go up and down. While we do that, we're gonna do a little tap out. Tap out. Three, two, one. Here we go. So it's a little bit weird, I know. And it's challenging your mobility and flexibility, right? To try to get those elbows together. Trying to keep them together.

Biceps are keeping them right.

Biceps are working. Triceps are working. Shoulders and chest are working. So you're squeezing.

I can honestly say I've never done this.

Right, but do you feel those arms? Right?

Yeah.

It's harder than it looks. You can make it a little bit of a squat if you want. Breathe. Right? Totally up to you. Super strange. I know, but we're feeling it. 3, 2, 1. Shake it out right here.

Can't wait for the power here.

Yeah, get excited about. All right, so we are down on our back. We are just doing your super basic bicycle. You know it. You love it. If you're modifying, then I want you to take it to a bridge and a little knee lift, if you can. We're here to here. Here we go. 3, 2, 1. Slow bicycle. I want you to slow down, slow it down even more. Think about the movement coming from the center. Don't worry about your shoulders, elbows, feet. The movement is in that torso. And again, if that's not right for you today. Bridge and knee coming in. Bridge and knee. 15 seconds to go. Really think about hips and ribs coming together, lifting up on that pelvic floor. 5, 4, 3, 2, 1. Relax. Are we ready? Power round. All right, team, we got two sides with this power round. 30 seconds. 30 seconds. We'll get more of a stretch in between. Lunge, jump, hinge it forward. The hinge doesn't have a jump. Lunge, jump, hinge it forward. In three, two, and one. Here we go. So jump and forward. Here's your modification. You can just pulse and hinge power and hinge power. Jump. And here. Yes. And here. Three, two, one. Stretch it out. Let's give us 15 seconds to breathe. Right? Feel that in the back of that leg? Same thing. Other side. Don't overthink it. We just want some power on that lunge. But keeping it stationary. And then that hinge, if you can lift the leg up in the back. Go for it. Ready? Here we go. Power jump hinge. Jumper. Pulse hinge modification. Pulse hinge. There we go. Keep it going. Ten seconds. Grounded in five, four, three, two, one. Shake it out. All right, Stretch it out. All right, are we ready for the prayer? Pulses is what we got. You're gonna go toes out. Plie if you want. I want pulse. Pulse. Up to you. If you don't want to do that the whole 30 seconds, which you might not, I went pulse. Pulse. Up. Are we ready?

Ready.

In five, four. Push in elbows and hands. Three, two, one. Here we go. Pulse. I know your legs are tired, so if you don't feel like doing that, you can just pulse. Pulse. Take it here.

But I should be moving my arms too, right?

But move your arms. Yep. And elbows in. Push those hands together. That's where we get that power and up. Yes. Breathe. You got this for 5, 4, 3, 2, and 1.

Shake it out.

All right, this is your last move of the circuit. But watch me here. It's a fun one. We're gonna go four, three, two, one. Roll it over. Pop it up. Four, three, two, one. Roll it over. We're gonna have to create space here.

Interesting.

How are we gonna do this? All right, team, get excited. If you're doing the bridge, don't roll over. Just do the bridge. In 3, 2, 1. Here we go. 4, 3, 2, 1. Roll. We can do it. 4, 3, 2, one. Roll. 4, 3, 2. You don't have to be on my count. We're gonna run out of time, but we're gonna get at least one more because why not, huh? Yes. Roll it. Three, two, one. Stretch it back. That might be my favorite. That was fun.

That'd be a good bonus move to.

Do, like a minute. All right, how about we do that? Oh, you blame Kurt. Here's what we got, team. I forgot about the. We're gonna lunge, jump, and lunge. Jump. If you want a prayer. Pulse, you can. And then we're gonna pop it down, run it for four. Take it here for four. Pop it up, pop it up. Lunge, jump, lunge jump, Take it down. Right? Everything is a version of a pop up verb burpee. One minute to go. You got the team. Let's get it done. Yeah, we gotta create some space here. All right. Three, two, one. Lunge and jump. Pop it down, Run it. Four, three, two, one. Roll it over. Four, three, two. Roll it over. Pop it up. Lunge it I'm gonna go, where's the fireball?

Oh, I see that's an option.

Pop it down. Run it. 4, 3, 2, 1.

3.

I think we're about halfway there. Don't lose your form prayer, because this is where we're really praying for this workout to be over. Right count. But I'm sure. Two. We did four, obviously. Just stay with the lunges if you're modifying. Here we go. Last one. Take it down. 4, 3, 2. Core on fire. 4, 3, 2. Relax. You did it.

Great job, everybody.

Let's hang out on the mat for a second. Hug your knees. You can be with Kurt or you can be with me. Yeah. Join me here. Hug your knees in if that's good for you. Otherwise, you can pull one knee at a time from a standing position. Gently roll side to side. Turn over carefully. Child's pose. I did not do a very good job modifying, actually. I didn't do really any of the push ups. So I'm gonna give myself credit for that small victory. Roll through cat to cow. Just like this. Yeah, we'll take it. Really try to release in that lower back. I know. If you. You can, if you want, take your foot here. If that doesn't feel good, then take it up to a standing position. But you can kind of lean forward on that hip flexor. Right? You feel that?

Feels good.

How are you feeling?

Staying here a while?

Yeah. I think you're gonna feel those power pushups tomorrow. Switch your legs.

I hope so.

Breathe.

Back to back. Saturday workouts in a while.

I know. Well, this is my third workout that I filmed today, but one was mobility, which was really good, and one was you doing all the work, right? Sure. Step it in. Pedal those feet from here. Of course. Don't forget to like this video and subscribe to our channel. Slowly roll it up when you subscribe. That helps us to keep making those free workouts here for you. You on our YouTube channel. And of course, when you subscribe, turn on those notifications. You'll always know when there are new workouts released. It's a few times a week when we have live workouts, which is usually on Saturdays. Live workout. But make sure you subscribe and then you will know when everything is coming up. That is the best way to support us and to stay in the loop, of course. Also check out all the links in the description below. Take your hand here. Watch our brand new logo. It looks so good, right? Thank you, Kurt. One foot up. Tilt that hip forward.

No dirty hands on the wall.

No journey. You know it's not us. It's our children. It's our three year old and our six year old. They're going to be the problem. They're going to come in here with like chocolate hands or something tomorrow, Tomorrow. And they'll be like, amy, Mommy. Oh, other side. Anyway, check out all the links in the description below. We'd love to have you join us in the Bodyfit Athletic Club. That is where you get all the extras. That is where you get direct access to me, to Vivian, our body fit dietitian. That is where we can help you on your personal journey. Keep doing the workouts. You can follow the calendar and the challenge for free. Make sure you're on that email list. But if you want to take it to the next level and you want, let's roll those wrists. Because they worked hard. They did. And you want more of that personalized support, nutrition, fitness, all of it. We go live, we do Q and A's, we cover hot topics, and of course, it's an extremely supportive community from around the world. Join us in the athletic club. That is where you want to be. Let's take those fingertips out and let your head drop to the opposite side so you're stretching through the wrists, the forearms, so we might feel a little bit of tomorrow in these body weight workouts. We tend to do more of that. Switch your sides. That felt good, right? Yeah.

Yes. Great workout. Yeah. I like the three bonus moves, actually.

Kind of fun, right?

Keeps me on my toes.

Yeah. Yeah. That might be a theme in the.

March in the future. Yeah.

Who knows? All right, thank you for helping. Anytime. One big deep breath in and out. You did it. That was your body weight power circuit workout. Great job, everybody.