35 Minute Athlete Party Workout

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your athlete party workout. This is our party workout, a bonus workout to close out your Athlete 2.0 challenge. However, this is also a great standalone workout that you can do at any time and I'm going to give you lots of options to work to your fitness level. We'll be using sport inspired exercises. We're going to be having a good time getting strength, agility, mobility, cardio, endurance, all of it together. And we'll be using some weights in the process. Are you ready? Let's do it. All right, let's start just getting our bodies moving. Just kind of shake everything out. Let's get ready. Warming up. Like athletes can get that little shuffle or the march. Let's get our heads centered and ready for this game. We're warming up. Roll those shoulders. So it's going to be a fun workout today. Each little mini circuit is, is going to involve some strength based moves. We'll be alternating using some dumbbells, using some kettlebells. If you don't have dumbbells or kettlebells, that's okay, you can just keep it body weight. We'll have some cardio and agility and mobility moves with just body weight. And each little circuit will be its own little theme sports related thing, right? So we'll be getting different sports just for fun and because it's a party the way this works. When we get to the end of each circuit, you will have one last round for 40 seconds, your own adventure. So you can do the strength based, you can do the cardio based, you can do the mobility. It's because of sports, it's not going to follow the same sequence every time. But that last round will always be whatever you need for your workout. At the end of that circuit. If you need a breather, get that mobility, you want to keep that cardio up. If you need a little more strength, up to you. All right, so that is what you are getting in this workout. I think we're gonna have a good time. I think you're gonna have fun with the sports. That's what encourage you to do mostly go ahead, roll your back right through here. Just have fun with it. That's the whole point of this workout. We're gonna get our bodies working, we're gonna get our heart rates up, we're gonna get those endorphins going. But for the most part, I just want you to have fun with it. One squat, then one hinge right through here. Yes, I am wearing A jersey today. And yes, that is. This is my 6 year old kids basketball jersey. So. As well as a little small on me, but it's all I had. So feel free to dress for your favorite sports team when you're doing some workouts. Always a good motivator, right? Remember, with this athlete challenge, we are all about reminding you that you are an athlete. And we all are athletes. Go ahead, put those hands right here. Standing cat cow, rounding through your back. Really take your time. So I'm going to remind you throughout this whole workout, you are an athlete. Take those hands down if you can and pedal those feet. If you want to have your hands right through here, you can as well. And if you're able, you're going to step back one side. Bring that opposite hand up. Drop that knee and then they take that top hand, reach it under and up. Under and up. One more. Yes. Step it back. Take it right here. Reach it up. Take it under and up. Under and up. Good. If you're able, walk it back to that high plank. If you need to stay on those knees. We're gonna take a child's pose. Up to plank. Take off child's pose. Get the stretch, get the mobility up to plank core. Engage two more child's pose. You can just come up to knees if that's better for you. Child's pose and plank. Go ahead and walk your hands back slowly. Roll it up. Let's cross those knees. Right. Little cross body action. All right, so most of these circuits are going to have 40 second rounds. Some things we will split up 20 seconds and 20 seconds. Some things like our kettlebell swings, we're gonna split into 30 seconds. So just watch the clock. And again, the name of the game is to just keep moving. Be where you are today. Go ahead and grab a kettlebell if you've got it. Or dumbbell. Here's what we got. We're starting with basketball. We got 40 seconds. We're handing it off. So if you've ever done a basketball practice where you hand off the ball, it's a little ball handling drill. You do not have to go fast on this. I want you to think about getting the plie and as the kettlebell goes under, using that core to stabilize and using your arms, you can also do it with a dumbbell or just with body weight. 40 seconds. Here we go. Take it here, take it here. All the way down. So getting a little rhythm with it. Yes. It's a little quicker than a normal plie so you don't have to get down as low, but really think about going wide. It's a figure eight with that kettlebell. If you want, reverse your direction. Take it here. I don't want anybody feeling like that's hard, right? Like you don't have control over the kettlebell. You're gonna knock it into your legs. So if it doesn't feel controlled, take your time. Go a little slower, but if you can get that rhythm. See what I mean? 5, 4, 3, 2, 1. Little burn of the legs, right? Set that to the side. I want you to grab one lighter weight or medium, and we're gonna do a little basketball layup, right? So we're dribbling, we're coming up. Whoop, Sorry. Dribble up, up like you're taking off. With the layup, we're gonna go 20 seconds out each side actually would be this hand, right side. So dribble, lunge, up and up. Pull it all the way through. So think curl, press if you want your most basic move. Lunge, curl, press. We got 20 and 20. Here we go. Lunge, curl, press. Think of it as a layup, right? But he's seen a layup in basketball where you come up, you jump off that power leg right here. You can also, if you want, take it. Little snatch, right? And breathe. 3, 2, 1. Switch it to that other side. Lunge, curl, and press, Snatch. If you want 20 seconds, zip up that core. Three, two, one, down, curl, press. Or think of it like that layup. So you can think of it as fluid, but I still want you all the way through. Right? Again, if you want to take it with that snatch, that works too. But knee up if you can, for power. Yes. And relax. Good work, team. Shake that out. All right, keeping that heart rate up. Now make sure you have a little bit of space because we're keeping with our basketball theme. We're gonna do a little shuffle and then a jump shot. Shuffle, shuffle, shuffle, jump, stride. So you've got the ball. I'm gonna keep it body weight. If you feel like adding away, you can, but I want you to keep it steady. Quick feet, shuffle or side step, Jump, stop, jump, stop, jump shot. With or without an actual jump, you can also just come up on those toes. All right, we got 40 seconds. Shuffle, jump shot. Let's get agility, quick feet. Let's get cardio endurance. Let's stay low. Here we go. And breathe. Shuffle. Jump shot. If you really want to make it real, you can pretend to dribble. Yes. Shuffle. I'm gonna pretend like I'm left handed. Remember, low impact side step. Yes, of course. You're making every shot, so envision that. Watch that ceiling. If you got a low ceiling like me. Just getting some power. And breathe. Shuffle and jump. Three, two, and one. All right, team, so this is our last move. We're going back. We're gonna call it strength and cardio together, right? This is your endurance move. So I want you to imagine that you're on the basketball court, that you're gonna pivot, dribble, dribble, dribble, back to center. Dribble, dribble, dribble, back to center. So if you want, you can go with one kettlebell or one dumbbell dribble. It's a row, It's a row, it's a curl. Dribble, dribble, dribble, and curl. You can do that kettlebell or dumbbell, let's go. One heavy weight. Either way, we're going 40 seconds each time. All right, let's get it done. I really want you to get low. Your dribble is slow, and then power it up with that grabbing of the ball with the curl. All right, Here we go. 3, 2, 1. Pivot back. You got dribble, dribble, dribble. Pull it up to shoot. Dribble. Yes, yes. And up. There you go. Down, down, down, and up. I know we're thinking like we're really. But I really want it controlled. And bring it up. We pivot a lot in basketball. We protect that ball, right? And then we bring it up. But we're just gonna pretend our dribble is our row. And here, one, huh? Yes. Last one. And breathe. All right, already working those legs. Back, upper body pull. Let's get it done. Same thing. Other side. So pivot it back, flat back. Your dribble is three rows, and then you're gonna square up. Bringing that curl in. Here we go. Take it. Dribble, dribble, dribble. Bring it up. Dribble. Yes. And curl flat back up, up, dribble, low, and then six. Square up as if you're about to shoot right. Staying low in that low, athletic stance. Pivot back, and here. Dribble, dribble up. Yes. Last one. Dribble, dribble. Huh? Boom. All right, team, so this is it. Our first round is a little bit longer. Go ahead and shake it out. Choose your own adventure. Last adventure. Last 40 seconds. You pick. You can do that little handoff. You can do your layups 20 and 20, because it's gonna be 40 second interval. You can do that. Dribble square up to shoot. Or you can shuffle, jump shot. I'm gonna shuffle and jump shot. You pick what's best for you. This is your last 40 seconds of this round. Then we're moving on to some other sports. This is over time in your basketball game. Let's get it done in 3, 2. What do you got? Let's do it. Shuffle, jump, shot. And feel free to use your space if you wanna really be playing. Shuffle, pivot, square up, shoot, Shuffle, shuffle, shuffle, jump, stop, pivot, up to you. If you have a smaller space, you use what you've got. Shuffle, shuffle. Yes. Team. You got it. Guess what? Going down the mat after this for some water sports. 5, 4, 3, 2. And breathe water. Yes. I hope that was fun for you. Let's get some water sports down on the mat. We got a lot of legs, upper and cardio. Catch a rub. All right, team, let's take it down. So the first thing that we're gonna do with a weight is a little bit of rowing. All right, so we're here. We got 40 seconds of a row right through here. So think of it as your Russian twist. If it feels good for you to get as if you're rowing, rowing or doing canoeing, kayaking, whatever it is for you. Then we're taking it down one dumbbell with a little backstroke here. Then we've got some synchronized swimming in a side plank. And then we've got some real swimming. So join me here. We're gonna start. Row, row. Not like the row we just did. Here we go. 3, 2, 1. 40 seconds. Side, side. So you decide how rough those waters are today. Maybe it's a little gentle canoe. If you need to modify, just sit up and down and just feel that core engaged side to side. Maybe the waters are a little rougher. You're whitewater rafting or you're in a kayak. On the rapids, it's up to you. Or here, maybe you really got to get out there. Maybe you're rowing with the rowing team. You decide. Wherever you are is exactly where you need to be. But keep it controlled. 5, 4, 3, 2, 1. Relax it down. Little backstroke here. So we're here. I'm gonna hold that weight up right above my head and think of it as almost that hollow rock position. And then I'm back stroking here. If you want to do a little pullover with it, you can, but otherwise, just hold it up top. Whatever feels most comfortable for you with or without the weight. Legs up. Here we go. I'm gonna tuck my Chin and lift my shoulders off the ground. But if that doesn't feel good for you, take it here again. You can do a little pullover with it if you're really doing the back stroke. If you're not lifting those legs, take it to a bridge. You can go here or a little pullover up to you. Whatever you got. We're getting back. We're getting a lot of core breathe. And here, slow and controlled. Safety first, of course. Anytime we got that weight over the head, especially. You can also again, do this without weights. Three, two, one. Relax. All right, team, let's take it two. Synchronized swimming. We're in a little side plank. You can be elbow or hand. We're gonna reach up out of the water. We're gonna take it down. We got 20 seconds each side. You can be on the knee, too, or the feet. Here we go for 20. Reach and down. Yes, reach and down through here. Really think, if you've ever watched synchronized swimming, how they really pop up out of the water with power. Use your core to get that power. 3, 2, 1, slide to the other side. So either swing those legs around or just flip right over again. You can be elbow or hand, knee or toes. Here we go. So swim. And here, up and down. Yes. I really think it takes your mind off whatever is working in that moment. If you really visualize the sport right out of the water. 3, 2, 1, and relax. All right, team, last one of them this round. Let's take it here. We're gonna go swimming. Modification is, of course, that little bird dog. You're swimming from here. Otherwise, you pick, freeze, freestyle, rest, stroke, whatever you got, you're swimming from the mat. Let's get it done. 40 seconds. So think nice and tight through the back. If you're like me and you're super tight through there, don't feel like you have to have a big arch. You just want to lift those legs off the ground, lift that upper body again. Freestyle, breaststroke sometimes gives you a lot of that mobility. Pull them through, squeeze whatever is good for you. Tightening all through the back. Mobility, flexibility, and of course, back and core strength. You got 10, 5, 4, 3, 2, and 1. Yes, team. All right, wherever you are, get a little stretch. Choose your own adventure. For this last round of 40 seconds, I'm gonna go back to my backstroke. But you do what is best for you. You can go backstroke, you can row, you can take it. Side plank. Synchronized swimming. Make sure you switch at the 22nd mark. Try to remember to keep cue you or join me down here or Swimming on your tummy in 3, 2, 1. 40 seconds. I'm gonna try to get that pullover with the legs, but slow and controlled. Right through here. Yes. Team, keep it moving. If you're doing the side plank, you're gonna switch in 3, 2, 1. Switch other side. If you want to have your backstroke, be a little quicker, you again, can just hold. It can be here, you can be backstroke into the air, or you can be low on top of the water. Whatever you got. We got 10 seconds. Keep it moving. Three, two, one. On two. Your feet, team. Look at that time. Time is going fast. Are we gonna get them all in? I hope so. All right, so here we go. We're coming to a little bit of football, so whatever you got. Team. I'm gonna go a medium kettlebell right through here. We're gonna rack it here. We're gonna take it in that transverse lunge here and here. If you want to add that press, you can, but think of it as you're leaning back to throw right here to here, as if you're here to here. Right? You know it. You love it. Let's get it done. So 40 seconds. You can rack the kettlebell, sit deep. We're going 20 and 20. Or you can actually add the press if you want, but zip up that core. 20 seconds, right? 20 seconds left in 3, 2, 1. So transverse side lunge right through here. So you're opening up on the diagonal. Sit back into that hip. You can power it up with that press if you want. It's hard to do, but you got it. Breathe. Yes. Sink deep again. It's as if you're about to throw that football. One more and breathe. Get set up. Feel how that bicep, that shoulder, that core, everything is working. Here we go. 20. Bring it up. Rack it here. Sit back. So if you're back pedaling, you're the quarterback. Yes. He's open. And breathe. Oh, that's too heavy for that shoulder. That's right. Down and up. Three, two, one. Right. Team. All right, here's what we got. You know it. You love it. We got our Heisman. One, two, three. One, two, three. Yes. All right, so three steps and then power as if you got the ball here, right? You can do it there. Let's get it done. 40 seconds. 1, 2. So football tr. Football players are doing side to side drills a lot, and I'm talking American football. But again, we call this Heisman because if you've ever seen the Heisman Trophy, that's what they're doing. Yes, Remember, step, step, hit. Step, step, hit. Really sit into that side. That lateral motion is really working those glutes, outer thighs. Yes, you can. Three, two, one. One more from here, then football's done. We're keeping it short. We're gonna keep with that cardio, though. All right? Football players do this drill a lot. Quick feet, and then I want you to hit the ground in a burpee. You have a few options. You can just go here, just tap it, or quick feet all the way down, all the way up, as if you just got tackled and you gotta get right back up. All right, let's do it. Here we go. Quick feet, ground and up. Quick, quick, quick, ground here and up. Quick feet. Whatever that is for you, you can also walk it back, walk it up. You pick where you need to be. For you, yes, it's high cardio, yes, it's agility, and yes, it is strength. Push yourself up off the ground. That is one thing that athletes do a lot hit the floor and up is they have to get up after falling down. And I know you. You can do that because that's what you do every day. When you show up for your workout, you're showing up for practice. Three, two, one. Catch your breath. All right, we're at the end of this circuit. Choose your own adventure. All right, team, pick any of those. I am going to split my time with my transverse. 20 and 20. You can do the Heisman, you can do the quick feet burpee. If you do the quick feet feet, I want you to tell me in the comments because I'll be really proud of you for doing that back to back. Let's get it done. 20 seconds. In 20 seconds or 40 and 40. Catch your breath. 3, 2, 1. 40 seconds. I'm gonna go here. I'm going my dumbbell this time because I'm gonna add that press as if I'm really launching a Hail Mary across the field. Yes. Use that core as we're side lunging. That's what we're getting. Breathe. One more. Switch your sides. Keep going. If you're in that quick feet burpee or yes, you're doing that Heisman. One, two, three. Hit down. Lean into it. Yes. Team, I know you've got that conditioning you've been working on all month. Last one. Breathe. Catch your breath. Yes, team, you're doing it. We are almost done. You've been working all month on that conditioning. In addition to that strength, that power. So let's. Let's keep it going. This next one is also Gonna be short, so let's do it. All right, so we're gonna take it. What is every athlete that does a swing? A swing need rotational movement and rotational power. So dumbbell or kettlebell close to your body or out wide. We're getting that chop, right? We're getting that chop left. We're gonna think tennis, and then we're gonna do a little sprint and a little back pedal. All right? That's all we got. Three moves. Dumbbell or kettlebell. Go ahead and get some set up. We're gonna jump right into it. You're pivoting up across your body. Imagine whatever swing you want. Tennis, golf, hockey, field hockey. Here we go. Chop and chop. So I'm gonna pivot on my knees and my hips. Because when we're in a sport, we need this kind of motion. But we usually turn in our hips, right? We're doing a tennis swing or golf swing. Swing or baseball. We're gonna come all the way across. So use your knees and your hips to go low to high, right? Keep it going. And up again. If that's too much for your shoulders, just keep it close to your body. Shoulders, upper core and legs, right? Legs are where we get that power. 3, 2, 1, breathe for 10. Breathe. Same thing. Other side. You notice how our rest periods are getting a little shorter? That's because we're getting to the end of that game. You gotta stay in. You gotta stay with me. Other side. Here we go. Let's do it. Athlete close to your body if you need it, or all the way across. Core, but it's controlled. Even though we're getting power and even though if you were really swinging a tennis racket or a golf club, you would think can swing a little bit more forcefully. We're gonna keep it controlled because we got a heavy weight, but keep it moving. Yes, you can. And up. Yes. Ten seconds. Breathe, breathe. Three, two, one. Relax. All right, set that weight down. A little cardio, a little agility, some endurance. You're gonna sprint up to the top of the net. You're gonna backpedal it back. So you have a few options. You can do a step and a walk back, or really sprint, if you can imagine. Tennis ball, whatever it is. 3, 2, 1. Use your space. Sprint, stop, back pedal or jump. Stop, back pedal, whatever you're doing. Maybe you're getting a volley at the net, then you're gonna back pedal to get it. When your opponent lobs it over, maybe you're getting a grounder. And then you're going back to base Whatever it is, keep it moving. And back. Take it here and back. Yes, team, here we go. We got 5, 4, 3, 2, 1. All right, this is it. Guess what, team. Choose your own adventure. 40 seconds. What do you want of that? If you got your chop, we're gonna go up and over. I'm gonna take it with that. Let's add a little lunge to it. Let's actually go 20 seconds. Lunge. Chop it up. To the side. To the side. In three, two, one, One. Lunge. And up. You can still do that back petal, but if you're with me, we're going to turn into that chop. Swing up. Yes, you can. Again. You can keep it close to your body if that's better for you. Yes. Get ready to switch right here. Here we go. Lunge into it. Power it up. Get low if you can. Get high here. Again. Every athlete needs this rotational movement. Yes, you can breathe. Hand up. Last one. Catch your breath. All right, team, you know what we gotta get that we haven't done yet is a kettlebell swing, Right? Let's think about it. Kettlebell swing. Kind of looks like a volleyball dig, right? So you're here. If you think of a volleyball dig would be here. We're going to take it. Yeah. So we're going to imagine that this is volleyball, but we're actually not going to do it like a volleyball. We're actually going to do a regular swing like we know how to do. So grab your kettlebell or your dumbbell or two dumbbells. Let's everybody start in the center. Find that breath, because I know we've been working hard. And get a little deadlift. Start with that. Every athlete also needs this hinge motion. Drive the hips to the back. Power it up. Yes, you can. And up. So let's keep that going for a few more seconds. Then you can keep it right there, or you can take it to the swing. Last two. And one. Get set up. You got 30 seconds. We're going here in three, two, one. Power. Let it drop. Deadlift to modify if the swing is not right for you. If you're swinging again, power from the back. Every athlete needs power from their glutes, from their hamstrings. Zip up that core. Connect with the core again. We're calling it volleyball, but we're not doing the move like a volleyball hit. We're doing it like a swing. 5, 4, 3, 2, 1. And relax. Breathe. All right, team, set your kettlebell to the side. Speaking of volleyball, why don't we just get a Little side dig and a spike. Side dig and a spike. Let's get a little side. Now I'm forgetting. Is that really what it's called? I think it's a jig, Right? All right, let's get it done. To the side. It's just like a side lunge. Reach and then a spike at the top. In 3, 2, 1. Take it here, take it up. Take it here, take it up. Take it here. Hand up, Hand breathe. Here we go. Yes. Down and up. Get low and breathe. Block it. I can't get super high. But your block would be jumping right at the top. Yes, you can. Three, two, one. And relax. All right, team. Team. How about we do another swing? Why not? Because we love a good swing. I want you to catch your breath and breathe. All right, team, let's get set up right here. Roll those shoulders back. You can get that deadlift if you want, or you can take it to a swing. Breathe. Eyes up. Prep it. 3, 2, 1, power. Let it drop. 30 seconds. Last swing. All the way through. Breathe. Here we go. Up. Let it drop. Pull those shoulder blades back. Straight up and down. Lock it out of the top, then let it drop. Power. Let it drop. Lift up in that core. Squeeze in the glutes. 5, 4, 3, 4, 2, 1. And relax. Pedal those feet. Yes, team. All right, how about we're gonna skip our. Choose your own adventure. Sorry, team. Because we gotta make sure that we make time for a bonus move. Quick sip of water. So sorry. Volleyball. You don't get one. Here we go. One minute. Bonus move. We're gonna have some of our favorite sports with this. We're gonna get some soccer or football for most countries. American soccer. We're gonna tap, 4, 3, 2, 1. As if you had a soccer ball. And then we're gonna mountain climb. But let's take it here. 4, 3, 2, 1. Pop it up. So soccer to mountain climber, two very fun sports. If you wanna climb the mountain from a standing, you can do that, too. This is it. Athletes, last minute, 60 seconds. Here we go. Tap, tap, tap, tap. Drop it down. Pop it back. Climb it. Climb it. Pop it up. Bring it up. Remember, you can be here, low impact. Just go for four and pop it back. Climb it here. 3, 2, 1. Yes. Keep it going. Climb. That mountain is getting rocky. Make it good. Tap, tap, tap. Dribble that soccer ball. Take it back. 4. You can cross with those knees. You gotta go across that mountain. Bring it up. I know you're tired, but drip. Dig deep because you got it in you. You Are an athlete. Good core form. Run it. Three, two. Last one. Let's get it done. Four, three, two. Finish it out. I know we're at time, but climb it. 4, 3, 2, 1. Stretch it back. Yes. Team. You did it. Sit back into that child's pose. Ha. Give yourself a second to get there. If you're up top, you can even put your hands on the back of a chair. We're gonna keep this stretch pretty short, so remember, every athlete needs more flexibility and mobility. Let's roll through. Cat. Cow. Thank you for showing up today. I hope that was fun for you. And it was a little crazy with all of our different sports, but I wanted to make it fun. I wanted to make it no repeat. If you can put one foot forward, lean into that hip flexor. That's not right for you. Take it standing to open up the hip here. Open up the hip here. I wanted to make it fun. And no repeats. Even though choose your own adventure to get excited about. Next month's no Repeat challenge. No repeat November. We're getting it done. Who Lean into it here. If that's okay for you, then go ahead and come up halfway. Pedal your feet here. Feel that adrenaline. You won. Whatever you were playing, whatever sport it was, whatever is your favorite out of all that, I want you to tell me in the comments, what is your favorite sport in life, to watch or to play? What was your favorite sport today? I think mine was basketball for both. I could do a whole workout of basketball. Lean to the side. Let me know in the comments. Let me know how you're feeling. Let me know if you like my size 6 toddler jersey. I don't know if I'm gonna be able to get it off you guys. And of course, please get some more stretching on your own. We're keeping it short so we can get you out of here, but stretch on your own. Hydrate fuel all the things that athletes do. Check everything out in the description, and I hope to see you again. Let's get one big, deep breath in and out. You did it, athletes. That was your total body athlete party workout. Great job, everybody.