34 Minute Mini Band Power Workout I February Fire Day #21

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band power workout. This is day 21 of your February fire Challenge. Today we are going to work our entire body using our mini loop bands with some strength intervals followed by some power intervals. If you don't have a mini band, you can still do this workout. But if you're looking to get some minivans, check the link in the description below. In this workout, I will of course give you lots of different options to be where you are today and work to your level. We are going to make it burn. We're going to get our hearts pumping, and we are going to have fun doing it. Are you ready? Let's do it. Okay, let's start just with a quick warm up. You can march it or jog it and start rolling through those shoulders. Let's try to release any tension we might be feeling from the day, from the week. Whatever is going on, just let it all go and just be here with me today. We are gonna move our bodies. We're gonna get everything working, and we're gonna leave feeling better than when we started. So big arms to the back just like this and to the front and open it up right here. Oh, big stretch. Step it out right here. Can even get one arm and then the other. Take a big circle to shifting your weight and then to the front, to the front. Hold it here. Just sit deep, just like that. 4, 3, 2. Squat it down right here. So we're gonna do a little squat followed by a hinge. So drop in those hips and then hinge it to the back. Sit low here. Let's get one more. Good. Reach it up, reach it down all the way through. Feel that stretch. And then if it feels good for you, we're gonna walk it out to that inchworm. Warming up through the back and then walk it back all the way up. Take it here, holding it here. Walk it back one more right here. We're gonna hold it out if we can. Drop to those knees if you need to. And let's just press up to that down dog and back to center. Press it up. Really lifting those hips. Lengthen down through the spine. One more and back and walk those hands back all the way up. Tap and reach. So we're here. Reach those hands to the ceiling and step back to open up the hips. And then we're gonna hold it here. Open it up if you can. Put that hand down. Walk that front foot away just a bit just to widen that stance. Reach it up Drop that back knee. Little hip opener. We call this the world's greatest stretch. And then reach through. Bring it up, reach through. Bring it up. One more and step it through right here. Other side. Down, reach. Walk that foot out. Drop that knee. Breathe. Reach through. One more. Step it in. Round it up. Tap and reach across. All right, team, so mini band power here is how it's going to work. We're gonna have a strength move for 40 seconds. Then we will follow that up with a power move of the same variety. Right? So if it's a squat strength, then it's a squat power. We're gonna try to keep it simple where one follows the other. It's a complimentary move. So, of course, if the power feels like too much for you, some of it may be a little higher impact or a little quicker, a little higher intensity. You can always just repeat the strength move. But if you want to add that power, and there are lots of different ways to get power, we're gonna add it in that second round. Our power move is only going to be 30 seconds. So that is where we really go for it. Tap it in right here. And breathe. And then stretch it out right here so we get the heart pumping a little more. We add some power to that movement. All of it. Using the bands again, if you don't have a band, you can just take it body weight. So taking it here, go ahead, step it out to that little modified jack. Watch me here. I'm gonna grab my band. So we're starting lower body, so you can probably go with a thicker band if you have it. We're gonna step in. We're here. We're having it. Above the knees, we're going to do a step out squat. And then when we get to that power, we're going to do a squat jump. I'm going to give you options for both. Go ahead and grab your band. Slide it on above those knees. Remember, if it slides, that's normal. These bands just move. There's nothing wrong with you or your legs, I promise. All right, we got 40 seconds. I want you to get low. We're stepping right, then left low in that squat core zipped up. Make sure that band is above the knees. Stepping out in three. In two, in one. Here we go. Out and in. So getting low, if you can. I want you to think about that nice deep squat. We don't have to go fast with it. This is our strength version of the move. 40 seconds. Press out with the knees. So the nice thing about these bands is they really strengthen the insides and outsides of our kneecaps, which can help prevent injury, help us feel nice and stable all the way through as we come up. Lift up in the core. Out and in, out and in. Five seconds to go. Three, two, one. Catch your breath. Keep that band right there. So we're taking it to a little power jump, if you can. We're going out. In, out, in if the jump. If you need to keep it low impact. I just want you to take it here. You can still get that power. We've got 30 seconds. In three, in two, in one. Here we go. Out in power. We're still getting low. You can keep it here, but I really want you still to think about that squat. Right? And again, modification. You can still get the power. Just step out a little quicker and stay a little lower. You get 10 seconds. There's that heart rate, right? Keep it going. Breathe. Yes. You got it. For three, for two, for one. And relax. Take that band off. You got 30 seconds to breathe. So after that power round, we have a little bit longer rest. We want to make sure we need that recovery. That's how we're increasing the power. We're gonna take it to a little lighter band if you've got it. We're gonna do a pull down at the top. So we're starting here, here to here. Holding on either side. Go ahead and grab it here. Upper body core zipped in three, in two, in one. Here we go. So really think you're pulling, squeezing in the shoulder blades, right? All the way down and up. Everything is pulled in. Yes. Through you're here. Ha. Squeezing in the back. So you're really pulling the elbow down to your side. Really think about those shoulder blades, those big muscles down along your spine. Alternating here to here. Yes, you can. 5, 4, 3, 2, and 1. Shake it out. All right, now we feel those arms. All right, so now we got 30 seconds. Each side a little bit different. We're gonna take it up nice and tall. We're gonna pull down. So you're still pulling here while we bring that knee up. So not necessarily here. More here and here. All right, 30 seconds each side. In three, two, one. Here we go. Trying to get a little more intensity as we go. We're also getting the side while we get the back. We're also getting the hip. Trying to keep it here. If you're feeling like it's too much balance, really take your time with it. But if you can lean into it, take it here. Yes. Feel that side. This hand is straight Up. It's working hard. In three, in two, in one. Shake it out. Get ready. Other side. Here we go. Pull it in. This hand is up. Nice and tight. That's half of the work. Pull it in, pull it in. All through here, all through your back. Let's get it done. Breathe. Yes, I know. I'm feeling it, too. I hope you are almost there. Keep it going for 4, 3, 2, and 1. Shake it out a little bit longer after this time. All right, we are back to having that band at our feet. All right, so this time we're stepping through it, but we're coming down into a plank. You have a few options. We're gonna keep it right at mid calf, and we're coming into the plank. If you're modifying, you're just going to step out from the knees. Otherwise, we're going to take it here on those elbows. High, low plank on the elbows if you can. And we're tapping it out right here. Out and in, out and in. So slow and controlled. Again you can be here. Tap a little bit to the back, a little bit to the side. This is a great modification. You can still get that core working while we work those hips. Right? Feeling it all the way through. You can do it. Let's keep it going. Breathe into it. Tap and tap. We got 15 seconds strength all the way. So really think about tilting the pelvis up just a bit. Hips and ribs together. Navel the spine. You got four. Three, two, one. Relax. So we're gonna stay here. We're gonna take it to that plank. Jack, you're going out. In, out, in with those feet. It's 30 seconds. If you're modifying, I just want you to take it a little quicker from your knees. Otherwise, join me here. We're gonna jump it out. Jump it out in three, two, one. Here we go. Out and in. Now you're thinking about the cardio, but I want you to really pay attention to that core, right? You're staying lifted. We're not here. We're not dropping it down. We're in the center. Core is working hard. Let's get it done. Take it out. We got 10 seconds. Strong through that upper body, strong through the core and pushing out with Those feet for 3, 2, 1. Stretch. Yes. Catch your breath. All right, go ahead. Carefully come up onto your feet. You can keep that on if you want, because we're going to go into lower body again. But let's take it here. Grab a quick sip of water. All right, team, so we are doing everything we just did. But this time, we're adding on just a little bit as we go. All right, so this time, let's take that band down to your feet. Watch me. We're stepping for two, and we're stepping for two. So just looks a little different. And then that power is going to be a shuffle, all right? Or just a tap out. So a little bit different, but similar. Round two, we mix it up, we still get that step out squat, but band right at mid cap. Zip up that core. Chest open and proud. Shoulders back. In three, two, one. Here we go. Step it out, step it out. And squat. We're gonna start with this. Get low. So again, same idea. You're gonna feel the difference than when it was here, right? A little different in the placement. And if you want two steps, two steps and back. Still get low in the squat. Not just a step, it's still a squat, right? Yes. And breathe. There we go. Let's get it done. 10 seconds. 5, 4, 3, 2, and 1. Shake it out. All right, so we're gonna keep it here. The shuffle is a little tricky. I want you to stay low with it. Shuffle, shuffle. If you don't feel secure doing that, just like we did with the other, I want you to do those little taps here, right? In three, two. Power shuffle. 30 seconds. Shuffle. Still keeping it controlled. Power, power, power. You might feel like you get more power from the modification. That works too. Whatever it is for you, I just want you to get that power. Feel those glutes, right? Glutes and hips. 10 seconds, cardio. All the way through. You got this. 5, 4, 3, 2, 1. Shake it out. Right, round two. Got us. All right. Back to that pull down. So this time, team, we're gonna add on to it. So we're here. We're here, but we're gonna step it out. Little side lunge. Up to you. If your legs are spent, you want a little breather, then start just here. But if you can, let's pull it in. Three, two, one. Here we go. Side lunge. Side lunge. So even though you're doing side lunge, we're still getting that focus in that upper body, right? So pull. You can be here too. Just trying to give you a little extra on round two. And up. Squeeze. Yes. Back and breathe. Yes, you can. My nose is itching. Keep it going all the way through. Yes. Sit deep. Our muscle memory wants to just step out, right? Because that's what we just did, but we're still getting down there. Three, two, and one. Shake it out. All right. Exactly what we just did with your power. Knee, pull down. Side knee. Let's get it done. 30 seconds on each side. We're gonna go right into it. Strong upper body, strong core. Adding that hip. Lean into it in 3, 2, 1. 30. Pull. Pull. This arm is keeping it tight, right? All the way. Yes. And breathe. Take it up, take it up. Yes. You can pick up that pace. Pick up that pace, but don't lose the strength in that pull down. I really want the back to be working hard for these last. 5, 4, 3, 2, 1. Shake it out. Other side. Here we go. Pull again. If you have more balance, taking it even slower, then I'd rather you do it again. I want that pull. But if you can to pick up that intensity. Breathe. Pull down. Squeeze. It's your back. Yes. Ten seconds. All the way through. Back is working hard. Arms and core. 3, 2, 1. Relax. High. Shake it out. All right, team, so this time we are back to that band at the bottom with our legs. We're in the plank. We're gonna add a plank. Press to it, right? So we're gonna go down, down, up, up as we tap, right? So we're here. Watch me. We're gonna tap out, tap out, take it up. Tap out, tap out. So join me here in three, two. 40 seconds. Here we go. Tap out for two, take it down. Tap out for two, take it up. Switch your lead arm. Tap out for two, take it down. If you're modifying, you're just knee, knee up, strong with the arms. Knee, knee, down, strong with the arms. You can see, can still keep the core engaged. You can still get that push out with the hips and the legs as we add that upper body push. We did a lot of pull. Now we get that push, right? Keep it going. 10 seconds. Down, tap it up. Tap it. Take it down. Last one. Dig it up. Tap, tap, Breathe. All right, as you can probably guess, how are we going to add that power? Jack, take it up. Jack, take it down. Jack, take it up. We got 30 seconds is all we need. Let's get it done. You're jacking at the bottom and the top of each round. On your knees if you need to. Up on your toes. Here we go. Jack, take it up. Jack, take it down. Jack, take it up. Switch your lead arms. So we're going jack, right, left, Jack, right, left, Jack, left, right, left, right. Keep it going. If you need to keep the taps. Or again, just knees out. Down and up. Five seconds. Four, three, two, and one. Stretch it back, right. Catch your breath, team. Ha. Guess what we're gonna take it down on to our mat for this next round. We got some stuff up top in between, but let's grab a sip of water. We're gonna keep it working hard with this band. Okay, let's take it here. So we're starting with that upper body. We're here. I'm gonna adjust my face, bring it down. Get a little hip stretch if you need to. We're thinking shoulder mobility. We're gonna take it over. We're gonna put our hands right and through. We're gonna take it up. If you need to, you can be up in that bridge, but we're gonna squeeze out of the top. Squeeze out of the top. All right, we're gonna add that. You can be in the bridge. You can be in tabletop, whatever you want. We're gonna start with strength. Then we'll add that power, okay? So breathe. Shoulder mobility in 3, 2, 1. Squeeze at the top. Center. Squeeze out. Take it over. Squeeze. So you can squeeze out right at the top, or you can pull it down. Almost like a little chest press, right? If you want a little more core. Tabletop if you want them a little more legs, you can hold it in the bridge. But know that that bridge is coming later, right? Breathe out and squeeze. Take it out. Ten seconds. Yes, you can. Breathe up. Last. Three, two, one. Relax. All right, Stay right where you are. So if you're adding power and modifying, you're just gonna come up in the bridge and squeeze. Come up in the bridge and squeeze if you can. We're coming up. Pull, pull. Take it down. Squeeze up. Take it up. Pull, pull. So we're getting triceps. In fact, let's grab it this way. Pull, pull. In three, two, one. Here we go. Over, Up. You got your power here. It's 30 seconds. If you're not. If that's not right for your core, then I want you to take it with that bridge. You'll still get the upper body, right? Take it over and upper. Down. Pull. Take it up. Pull. Last one. All the way through. Up and relax. Sit up. Stretch it out. We're gonna put the band over your knees in that bridge position. So we're gonna stay here. Give yourself a little breather if you need to. We're gonna take it up and down. We're gonna go up and out with that bridge. A big glute squeeze right here, but let's get it done. You can get that little shoulder mobility here. If you want to get a little stretch, break. Otherwise, we're up and out. Pure strength. 40 seconds. In three. And two. And one. Here we go. Up and out. Breathe. Up and out. Yes. Slow and controlled. Core core is working hard. Yes, all the way through. Take it here. Yes. And down. Take it up. Down. Good. Breathe into it. Out and in. Lots of glutes, lots of booty. I know. I feel it too. And up. Ah. Three, two, one. Rest it down. All right, team, so with our power, here's what we got. We're gonna go up. Pulse three, two, one. Bring it in. Pulse. Three, two. We're gonna keep the pulses. We're gonna try to keep the glutes up the entire time. It's only 30 seconds, so the power comes in that burnout. Bring those feet in close. Zip that core up and together. Ready? Power 30 pulse. 3, 2, 1. 3, 2, 1. If you need that little break, drop it down. 3, 2, 1. Drop it down. And down. Yes, Breathe up. Keep it going. Three, two, and one. Yes, Good. Take that out. Burn. All right, band over your feet. One more thing. From here, guys, get a little stretch if you can. We're gonna get a break in between these two rounds, so don't worry. So modification. You're just gonna lift the knee from here, here to here, if you can. We're gonna take it out. We're gonna push in that bicycle. All right, so we're gonna start slow with it slow and controlled. Hands behind the head. Lots of core. Remember, it's not only a push, but it's a pull. This way. Here we go. Twist. Pull it in. And here and here. Modified. You're just knees coming in. Stay here if you can. And breathe. And breathe. Oh, deep core. Pull it in. Get it working hard. You can do it. Whoo. Ah. Three. No, sorry. 10 seconds. I was looking at the 30 second clock. That's not right. Keep it going. We got three, two, one. Roll onto your side. All right, Breathe for a second. Last one right here. Here's how we get our power right. We got. We go pulse. 3, 2, 1. And switch. What I want you to think about, not so much about that push out, but about that pull in. That's where you're really going to feel that deep core. So go ahead and adjust. If you're modifying, I want you to just pulse in with the knee. Keep that deep core going. Bring them up. Ready? 30 seconds. 3, 2, 1. Pull the knee in. 3, 2, 1. As you crunch that upper body, knee comes in. Yes, yes, yes. Ah, nice. 10 seconds. 5, 4, 3, 2, and 1. Up on your feet if you want. Put that band Right above your knees. We're gonna get one more more round of that. We're gonna mix it up, but I want you up on your feet, so we're just gonna get a little extra in between. We'll call this a bonus move. Before that last circuit, we're gonna get a little triceps stepping out. We're gonna get a little legs stepping in. If you only have one band, let's keep it with that upper body. Holding it here nice and tight for shoulders, and then pushing out for the back of the arms, not leaning forward, bringing it into here. We got 40 seconds, and then we'll have that power version for 30 before we take it bake, Take it back down and finish that circuit. Zip up that core. Shoulders back, nice and tight. Here. Not here, not here. Right in the center. In three. In two, step out and push. Here we go. Out and push. Other side and breathe. You can get low in that squat if you want, but you don't have to. I know we're feeling it. Lots going on. And breathe. Ah, yes. Step it out and push. So remember, it's extension, extension. Other arm is staying tight for shoulders and arms, but we're really getting those triceps through the back. We're here and here. Yes. Power. We got five, four, three, two, one. Shake it out. All right, team, so now we're gonna step it back, and we're gonna push it down. So watch me here. We got 30 seconds. Push back, push back. It's quick ones. We want to burn out the triceps. We want to burn out the glutes. So power looks a little different on this round, but let's get it done. So you're here. We got 30 seconds. And 30 seconds other side. Then we're back down on the mat. We'll finish it out in three. And two. Push it down, push it back. Here we go. Quick ones. Power. Power and burn. So really think squeezing in that glute and pushing down with the triceps. This hand is here to keep the biceps working, right? Yes, you can. I know it's burning. 15 seconds. Glutes tries, and then that opposite leg is working. You feel that, too? I know. Me too. 4, 3, 2. Shake it out. Turn it over. Other side. Zip up that core. You're pushing down. You're pushing back for the glutes right here. In three, set it up. Biceps holding, triceps pushing. Take off. Here we go. 15. 30, not 15 here. If you can get quicker, get quicker, but don't sacrifice that range of motion. I Still want you to extend out while you push that leg out. Yes. Breathe. Back of the arms. You can do it. 10 seconds to go. Yes. 5, 4, 3, 2, 1. Relax. All right, so if you have two bands come down on your mat, for the second round of that second circuit, we're gonna combine things. So if you only have one band, you pick. Do you want that shoulder mobility or do you want that extra glutes, which are working real hard in this workout? You decide. Let's take it over. We're gonna go 40 seconds strength. Up and out with both. Down and over, and then we'll add some power. All right, so core zipped. Take it over. Big stretch. 40 seconds strength. Here we go. Take it out. Take it here. Take it out. And over. Big punch. Push. If you want to pull those arms down, you can, but you're still pushing out. So we get shoulders, we get a little bit of chest. It's a push and a pull. That's what we love about it. And then bring those feet in close. Press out with the knees. Keep it going. Up and up. Over and over. Squeeze. Yes. Breathe. We got three, two, and one. Relax. All right, get ready. 30 second power round. We're gonna pulse. Three, two, one, and in. Three, two, one. So pull those elbows down as you pulse those knees out, and then we're gonna get it all done. Ready? Here we go. 33, 2, 1. Bring it up. Keep the hips up the entire time. Arms are going down and out as knees go out and in. Pulse, pulse, pulse. Yes. Glutes. Hamstrings, too. Lifting the glutes so we squeeze in those hamstrings. Pulling those back muscles. Yes. Breathe. Five seconds to go. Take it here. Three, two. Last one. I know, right? All right, so keep it. Let's see. Let's take it right here. So we're here. So we're gonna flip our bicycle, right? So we're gonna take it up top again. If you have two bands, we're gonna take it here. We're coming in and out. Never mind. Roll it up above your knees. It's gonna be a little awkward. And that's okay. These bands always are, but that is is why they work. We're up on our hands, if you can do it. And breathe. We're pushing out. So it is. Instead of a mountain climber here, it's going from a bear plank, pushing back and out. So go ahead and take it here. We got 40 seconds. Zip up that core. Here we go. Out and in. And what I want you to do with that Upper body is keep that resistance. So keep the shoulders in, working hard. Hopefully that's going to help that engagement in that deep core. And you're pushing out with the knees, out with the knees, and back with the legs. Guess what, team? This is our last move. If you're modifying, you're just on your knees. We got a power version of it, but then that is it. Ten seconds, right here. Tension, tension. Breathe, breathe. Five, four, three, two, and one. Last thing right here. You're gonna grab it here. You're gonna pull up, you're gonna rotate, you're gonna pull up, you're gonna rotate. So we're gonna go here, back to center. Leave your feet in place. And then, same idea. We're gonna take those feet out so we keep some resistance in the legs. 30 seconds, power. Here we go. And back, breathe. And back squeeze. If that's too tight for your back, just rotate. We're here. Just rotate. That works too. But if you can get that band into it to get that back working. 10 seconds, then that is it. Breathe. Core engaged. Back on fire. Shoulders. We got three, two, and one. Sit back. Let go of that band. Reach those hands forward. Ah. Nice job, everybody. Take that band off right where you are. I know that was a lot of tension, a lot of resistance. Let's take those knees right out right here. Take that arm across. Roll through. Thank you so much for trying that again. If you were just body weight, maybe not as much of a burn, but you still felt it, I bet. But if you were using those mini loop bands, they're a really great tool. Again, if you're looking to get some, check the link in the description. I have some of my favorites as well as a discount code. So use that link in the code. Reach it up and over. They are such a great tool. They're very inexpensive and them. And you can take them anywhere. So great. If you're traveling, you want to get a workout in. I have tons of mini band workouts. Make sure you check out my entire playlist. Let's take those arms to the back. Open up those shoulders, right? Yes. And of course, don't forget to let me know in the comments how you felt about this workout, how you're feeling. Sit back right here. If you can cross it over. If you need to take it side seated, you can. Or down on your back, pull that knee and press that top knee down. All those hips are feeling it, right? Leave me a comment like this video. Don't forget to subscribe. All of those things really help me out Especially subscribing. So I can keep making these workouts for you here on YouTube. Switch your sides. Bring it in right here. Press it down. There we go. Breathe. So you can take it here if it feels okay for you, into that pigeon stretch. And then I want you to take that arm down, just to get a little stretch through the shoulder. If that's too much for you, just pick where you need to be in that. Remember, I don't care what that looks like. If you showed up today, you are successful. I know the bands get twisty, they roll up. That's all normal. You've seen it happen to me a thousand times. Nothing wrong with your form or your body. Sometimes it's slick pants. It's just how they work, right? Take it here. Reach that arm under if you can. But they provide a lot of bang for your buck, right? A lot of burn, strength, toning, all of it. Power. So many different ways to get power that are not just about jumping. Right? Sit back into those hips one more time. Really stretch that those fingertips forward. Of course. Check out all the links in the descriptions below. Come up on all fours round through Cat Cow. I would love for you to join us in the Bodyfit Athletic Club to get that extra support and accountability. And of course, breathe. Make sure that you're on the email list. Roll back so you get the free monthly and weekly calendars. The weekly is where you get the links and you never miss a beat. Under what is coming up with Body Fit by Amy. Slowly roll it up. Shake it out. So thank you so much for being here. Like this video. Leave me a comment. Hit that subscribe button. Spread the body fit love and please come back for more. I am so proud of you. Thank you for being here with me today. Big deep breath in and out. You did it. That was your mini band power workout. Great job, everybody.