35 Minute Bodyweight Pyramid Sculpt Workout | BodyFit Strong Day #23

Foreign. Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your body weight pyramid sculpt workout. This is day 23 of your body fit strong challenge and we are gonna get it done using no equipment. Body weight moves for strength and cardio in a pyramid format. Going up in time and down in time. Keeping the heart rate up and keeping those muscles working hard. You don't need any equipment for this workout, just some to move. And of course, I'll give you lots of options. Are you ready? Let's do it. Let's get started with a quick dynamic warm up. March it or jog it out. Let's roll those shoulders. Getting everything ready to move, getting the blood flowing. Remember, if you need more of a longer warm up, please get it on your own. Do whatever you need to get yourself ready. We are going to cover everything in this dynamic warm up movement prep, getting everything prepped and ready to go in the movement patterns that we're going to work through. Let's open it up nice and wide right here. And step into a little side lunge. So opening up those hips. Of course, if you're looking for a longer warm up or cool down, you can check the links in the description below and you can find my extended warm up and extended cool down. Let's take it up and it down right here, little hinge. And we're gonna take it to one squat. One hinge. Watch me sit low squat and then hinge. So two different movement patterns here to here. Just like this. Drop it low, hinge it and down and up. We got two more just like this last one. And then if you can, we're gonna hold it down in that squat. So we want to just spend a little second shifting our weight side to side. If you need to keep it a little higher, I know you might already feel a little burned, but just opening up those hips. Ready to go. And bring it up. If you can walk it out in that inchworm. If you need to stay up top, just keep a little hinge here. But we're gonna inchworm it out. Hold it here. Press up, tap the knee, down, dog knee tap. If you got it in you to tap the toes, tap the toes, you're here to here. Breathe up and up. From here you can drop one knee if you need to open it up here, take this hand up, drop it down. So if you're standing, go ahead and come in this lunge position. Stand or low and reach that arm up. Reach under and up. So from a standing position, you can Just have a little balance. Just get a little rotation. Up, four, three, two. From standing or from that plank? Switch your sides right here. Reach it up. Drop that knee. So again, if you're standing, you're just opening up the hip. You don't have to go super low. Go 4, 3, 2. And then take that top hand. Reach under and up from standing or hand on the ground. Last two. One more. Step it up nice and wide. Round it up through your back. Tap and reach across. All right? So really reach long. So think about that stretch across your body. All right, team, so here's what we got. Pyramid. We are going up the pyramid and down the pyramid in time. 15 seconds of work, followed by 15 seconds of rest. 30 seconds of work. 15 seconds of rest, then 45, you're at the top of the pyramid. Then we stay at the top 45 seconds again, then come back down. 30 seconds, then 15 seconds. We're going to alternate between two moves. What is different about today's pyramid, we're to make it sculpt is we're going to keep those moves, but when we get to those 45s, we're going to put them together, and we're going to make them a little more dynamic. So a little bit more brain work for you to mix it up for your body. If you want, you can just keep alternating between the two moves, especially when we get to going up and down. Some things where we put them together will be plank position to standing. If you'd rather just alternate, you can just alternate. So do what is best for you. Remember, I want you to be where you are today. And remember that if you showed up today, you are successful. Watch me for your first two moves. You can keep this little tap out. We're going to take it to an alternating lunge and fly. We're going to start alternating. We're going to keep these arms nice and tight. Lunge and squeeze. Lunge and squeeze. Dropping it low. We're here. Then we've got just your standard knee raises. Then we'll put them together. I'm going to talk you through it. So you do have to pay attention, but you're gonna like it. All right, so arms out wide. Squeeze in to get the chest and shoulders. Here we go. Lunge and squeeze. This first one is only 15 seconds. I want you to think about that. Squeeze through your back, through your chest and shoulders. Back, chest, and shoulders. If you need to modify, just tap instead of getting low in that lunge. Breathe, Relax. All right, we got 30 seconds of just your Knees. So just here to right. So breathe into it. Let's get it done. 3, 2, 1. Just singles. You can keep it low impact. I want you to really think about core on this. So we're keeping the upper body. It's a little press, right? And we're pulling in. It's a standing crunch. If you want, you can pick up your pace or add a little jump, but I don't want it to be like this. I really want you to have tight in those arms and get the core working. So we're gonna get that more of that upper body by keeping that intention in our arms. Breathe. All right, 15 seconds to breathe. We're at the top. We have 45 seconds. Watch me. We're gonna lunge and squeeze and knee, then switch. Lunge and squeeze and knee. We're gonna put them together. One and one. Ready? Here we go. Lunge and squeeze. Knee. Lunge and squeeze. Knee and up. Breathe and up. So we're gonna keep this going. If you need to modify again, just tap. You're noticing just by holding those arms up that you're feeling the back and shoulders. You're feeling the chest and the back. Right? 15 seconds to go. Lunge and squeeze. Knee and up. Yes. You can stay with me. And up. Yes. Last one. Breathe. All right, so now we're gonna take it pulse for four. Pulse report. We're gonna go all in one side for 20 seconds, all on the other. So stay with me. Watch me here. Pulse. 4, 3, 2. 4, 3, 4, 2. Here we go. 4, 3, 2. Bring the knee up. 4, 3, 2. Stay on this side. 4, 3, 2, 1. 4, 3, 2. Stay here. Yes. Breathe. One more. And up. Other side. Here we go. 4, 3, 2, 1. Knee. 4, 3, 2, one. Yes. Breathe. Up, up. This is where that sculpting comes in, right? Yes. Let's get one more right here. I know. That's our time. 4, 3, 2. 4, 3, 2. Good. Breathe. I know. All right, now we're going back down the pyramid. We have 30 seconds of just your lunge and your fly. Here's the thing. We're gonna get it all on one side for 15, all on the other side for 15. So 30 seconds going down. Zip up that core. I gave you a couple extra seconds since we went over. All on this side. Here we go. Down and up. Down and up. So this is what I mean. Your brain has to pay attention. Your movements are similar, but we're switching up one side and then the other right here to here. Switch your sides. Here we go. Down Squeeze. Chest and shoulders, back. Legs, glutes, hamstrings. Get it done. 4, 3, 2, 1. Yes. All right, team, last 15 seconds. It's just those knee raises. I want you to get it done. We're gonna pick up that pa, Pick up that intensity. Keep that press and crunch as quick as you can with good form. Here we go. 15. If you want to add that jump, you can. But again, we're tight. Tight. Yes. Breathe. Three, two, one. Water. Yes. Good work, team. Catch your breath. So in between these pyramids, we're gonna grab a quick sip of water. I'm gonna give you a cardio mobility. We'll have one minute in between. So it's cardio mobility that's going to be similar to what you just did. So watch me here. Cardio mobility, we're gonna do that lunge, but big reach back, reach back. So if you'd rather just keep it here, you can keep it here, but cardio mobility, that's similar movement patterns to what we just did. You take it here, you can jump it if you want, but I want you to open up the hips and take it here. 30 seconds. Take off. Watch me while you are doing that. Your next round, we're gonna do a step out squat. So it's just a squat. Step it out, bring it in, step it up, bring it in. Then we are taking it down to a staggered plank press. So one knee is here. Modification is just to keep the knee down, if you can. We're gonna bring it up. We're here, we're switching. We're here. Then when we put them together, we're gonna go squat and squat. Then we're popping it down and down. So again, because it's going to be up and down, if you'd rather just alternate 45 seconds of the squat, 45 seconds of the plank press. Go for it. Breathe for just a second. Your 30 seconds is done. Here we go. Squat it and up. Yes. Sit low. So we're stepping into it, but it's not a side lunge. We're just getting down there. Here we go. Yes. Breathe, huh? Relax. All right, we got 30 seconds. Staggered plank press, come down. Take your time. If you need to stay on that one knee, stay here. Or two knees, but let's get it done. Here we go. Lift. Up, down, down, up, up. Switch it if you can. Down, down, up, up. You'll notice what's happening. There is. We're getting the core working in a different way. You need to be on the knees. You're just switching here Right, you can take that leg up if you want that challenge. Down, down, up, up. I got my shoe. I know. Last one. Breathe. And bring it up. All right, team, so we're putting them together. Squat to the right, squat to the left. Take it down. Plank rest to the right, plank press to the left. If you don't want to do that, take it all. Squats. Our next round, you'll take it all. Plank press. Here we go. 45, squat and squat. Jump it back. Staggered. Plank press. Plank press. Pop it in. Here we go. Squat, squat. If you're walking it back, walk it back. Plank press. Knees. Plank press. Walk it in. An option two down. This is where we drive that heart rate. Down, down, up, up. Yes. You got it. Can we get one more all the way through? We got 10 seconds of this round. Down, down, up, up, down, down, up, up. Yes. And relax. All right, so if you're just alternating, you're gonna go down to that plank press. If you're not, we're gonna pulse for four. Plank press. Staggered for two. So your plank press stays the same, but we're just gonna pulse, pulse, pulse, pulse. Here we go. Pulse out. Four. Take it down. Plank press stays the same. One and then the other. Take it up. Pulse, pulse. Yes. You can take it down. Good. Again, if you're just doing one, you can just do one. Stay low. Pulse, pulse, pulse. Take it here. Down, down, up, up. Switch. Down, down, up, up. Here we go. Last one. Pulse. Yes. Burn. Down, down, up, up, down, down, up, up. Breathe. All right, team, we're with our squats. We're gonna step it out. We're gonna pulse it at the bottom. We're gonna bring it up. So it's pulse and up. Pulse one. Step out. Here we go. Pulse step. Pulse. Step out. And up. Don't think too hard on it. It's really just tap in and up. Tap in. Stay low. And up. And it's 30 seconds. Yes. Breathe. We got five to go. Stay low with it. Ah. One more. Yes. Breathe. All right, team, last 15 seconds. We're just gonna take it all. Plank press. Whatever you got. Switch your stagger if you can. Bring it down. Fifteen on the knees if you need to. In three, two. Pop it up if you can. Here we go. Fifteen is all we need. Or just step it in. Breathe. 5, 4, 3, 2. You want to finish out that last one? Go for it. Yes. Ha. Right. Feeling those quads and hip flexors. I feel you. Yep. Let's get it done. All right, so here is your cardio mobility. Hip Roll skater, hip. Roll skater up. Take those arms with it, all right? You take it. That feels too weird. Just do a skater. Cardio mobility, that works, too. But if you can get that hip roll. Join me. Take it up and up. Take it up and up all the way through. Keep it going. You keep it there. That's too much for your brain. Just do a skater. That's okay. Watch me. We're taking it to a plie. Toes out and pull down. So imagine that you've got the weight up top, and you're really squeezing in those back muscles, right? And shoulders. That heart rate's gonna stay up, right? Pull down. We're here to here. This one's gonna all stay standing, so you're gonna love it. And then our second move, side knees, right? You know this. Getting those obliques, getting the cardio, keeping the arms working by being up top. When we put them together, it's going to be pull down, bring them up, pull down, bring them up. Second round of 45, we're gonna do that pulse for four. Pulse for four, right? Not so bad. Join me here in three, two, plie. Pull down. Here we go. Squeeze. So I'm trying to bring my elbows to my sides. It's only 15 seconds. Think about lifting up through the inner thighs and pelvic floor. Last one. And breathe. All right, we got 30 seconds. Side knees. It's up to you. You can keep it low, you can keep it high, you can jump it. If you want more cardio, you. Here we go. But I really want you to think about keeping the upper body working right through the back and shoulders and really pulling in with the side. So similar to when we did that fly and we did that pull knee in the front. I want you to think intention with that upper body right up. 5, 4, 3, 2, 1. Breathe. All right, we're at the top of the pyramid. 45 seconds. One. Pull down. Plie. Side knee, side knee. Strong, all the way up. Strong and strong. In 3, 2, 1. Here we go. 45 up. If you need more, really pull it up. Strong. Squeeze up, up. Squeeze, squeeze. Imagine you have a band or you have that weight and you're really pulling those shoulder blades in so we get that back working. I know a little different with body weight, but you can do it. Yes, yes. Breathe, huh? Five seconds. Up, up. Last one. All right, second round of 45, we're gonna pulse for four. We're gonna pulse for four. So pulse down. Nice and tight. Four, three, two. Nice and tight. Here we go. Go one side and Then the other pulse. Squeeze. Take it up. 4, 3, 2, 1. Pulse. 2, 1. Side, side. Stay low. Yes. We want those legs to burn, but also arms and core pulse. Pull them in. Yes. Keep it going. You've got 15 seconds. Breathe. Don't get lazy on me. I know nobody's lazy because you're here, right? But keep that good form. I can feel myself wanting to have those arms low. I'm gonna take them high. Yes. And burn. All right, team, going down that pyramid. All right, just our plie and pull down. We're gonna take it nice and strong. Pulse at the bottom, jump at the top. Here we go. Here, here, join me. 30 seconds. If that's too much, just pull them in. Pull those heels in low. Impact is fine, but if you can, strong pull. Squeeze it up. Yes. 10 seconds. Really burning out those muscles but also getting that endurance going. We got five, four, three, two, one. Yes. Breathe. Catch your breath. All right, just your side knees, just for cardio and abs. Let's get it done. 15 seconds. Whatever you can do to increase that intensity, let's get it done. 15 hands high, big circle over. Yes. Breathe. Jump it if you want. You got five, three, two, one. Breathe. Everybody grab some water. All right, team, breathe. Okay, let's get that cardio mobility. You know what? I love it. You know it and love it, and you know I love it. Stretch it out with those toy soldier kicks. Big reaches, big reaches. Keep it like that. Your heart rate is going to stay up, I promise. But let's get that stretch through the back of the legs. And big mobility. Work through your shoulders. It does not have to be high. Just get it done right here. All right, while you're doing that, watch me. All right, you can take it 30 seconds, or you can keep it going longer. We're gonna take it side lunge to transverse. Now, your transverse lunge is just side lunge at a diagonal. I like to think of it like you're leaning back, like you're gonna push into something, or bow and arrow, something like that. If that transition feels weird for your knees, then just keep side lunge to side lunge. Trust me, that works. But if you can side transverse, step it through side transverse, we're thinking about mobility and also strength in all different directions. Then we're gonna take it to our Superman push up or Superwoman. So you're gonna lift it up here, you're gonna push it up strong. Whatever you need to do. If you need to be from the knees, either way, modification is going to be push up. Bird Dog, reach it up. Push up. Bird dog. All right, go ahead. Breathe. Side lunge transverse. 15 seconds. Here we go. Side transverse reach. Really get low, shift your weight and get into it. Push out of that hip and out of the heel on both. Last one. Yes. Good. Let's take it down to the mat. Take your time getting into it. Push up from the knees, Bird dog. Especially if you're one of my pregnant mamas. Otherwise, Superman, Superwoman. Push it all the way up to plank. Here we go. Lift and squeeze. Push it up now. I love this move. You know, I put it in a lot because it's a great way to train yourself to those full push ups. There is no shame in doing push ups on your knees. In fact, I do that often because of a shoulder injury, but this helps us really train to use our core as we come out of it. Here, lift. And up. Last one. And up. All right, team, you know what's coming. We're putting them together. If the idea of getting up and down, up and down, feels weird for you, just do side lunge transverse. Otherwise, side lunge transverse. Both sides down. Superman, push up. Here we go. Side transverse. Because it's a lot of moving parts, we're not going to be down there very often. Then walk it down. Superman, Superwoman. Push it up. And here. Side transverse. You got it. Side. If you want to modify up top, you can do Superwoman, Superwoman. And then keep it big squeeze at the top. Side transverse. Only 15 seconds. Can you get one more? Taking it down if that's good for you. Lift. Pop it up. And here. Yes. Can we get through those side lunges? One more. And breathe. Yes. I know, team. That is a lot. Here's what we're doing. This time we're just gonna keep it simple. We're gonna pulse 4, 3, 2, 1. Take it down. Lifting the Superman for four. You can do it stationary. Side, side, side, side. Take it down. Lift, lift, lift, lift. Pop it up here. Side again. If you want to modify, you can keep it up top here. Squeeze, squeeze, lift, lift. Shift Pulse, pulse, pulse. Drop it low. Controlled in this Superwoman. We got 10 seconds. Can we get it one more time all the way through? Yes, you can. 4, 3, 2, 1. Relax. Stretch it out. Down that pyramid. All right, team, let's just take it. 3, 2, 1, shuffle. 3, 2, 1. No transverse. Here we go. Pulse four, three, shuffle. 3, 2, one. Into the hip. You got 30 seconds. And up and up. I know. I'm keeping you on your toes, literally, because you have to think about the Next move. Rather a lot of our pyramid workouts and tabata workouts, we just alternate the whole time. But this, we're mixing it up for your body and your brain. Breathe. All right, team, we're just going to lift and lower. Superman all the way through. Let's get last. 15. Just lift and lower. Really work on that. Mobility, Mobility. Flexibility through. The back core is engaged. Arms up. 3, 2, 1. 15. Up and down, up and down. Now, I'm really tight right through here, so I'm really going to work on lifting from here. 5, 4, 3, 2, 1. Stretch it back. Yes, team. Breathe into it here. Catch your breath. Last circuit. All down on the mat. We're gonna get it done fast. Breathe. We're not even doing cardio mobility. We're just gonna take it all the way down. Join me down here. We're gonna start with a bridge, so we get those hamstrings and glutes in that hinge position. But I'm gonna give you some options. So join me here. We're going bridge. Then we're going alternating side lunge. Three, two. Here we go. Fifteen. Sorry to rush you into it, but let's get it done. I want to be done with this workout. Guess what? You're gonna love this because it's all core and lower body and sneaking in a little upper. Last one. Breathe and relax. Good it. We're gonna take it here. We're gonna go side plank to here, side plank to here. If you need to be on your knees, come up here to here. Here we go. Modification. Knees, knees. Everybody else, rotate and rotate. Keep it going. I want you to think about staying lifted. So tucking in the pelvis, legs, core, glutes, everything is in tight. And breathe up. Yes. Last one each way. And relax. All right, team, so we're gonna go two bridges, two side planks. So you gotta lift up in it. You're gonna roll it through, and then you gotta roll to your back. Now, if you're modifying, especially if you're modifying for prenatal, early post or doctor, I want you to stay with just the bridge. Do side plank on your next round. Are we ready? 45 seconds. Here we go. Ridge, Ridge, Roll it over. Lift, rotate, lift. Roll it over in the back up. It's just too much transition, especially for pregnancy, even though both moves are generally safe. And I want you to use your core to roll back into it. Up. Let's take it. Other side. Roll to that other side. What other side? You didn't start with breathe. Let's get one More opposite side. Start whichever side you haven't been doing. Breathe. Yes, good. All the way. Bridge for two and one. Yes. Good. All right, you can keep it right there. Again, if you are modifying pre post doctor or anybody who needs to modify now, you're just going to do that side plank rotation on your hands if you need to. Everybody else, ditch the bridge. Bicycle for four. Here we go. Four, three, two, one. Roll it up. Roll it up. Yes. Four, two. Think about alternating sides. Roll it up, roll it up. Yes, you can. 4, 3, 2, 1. Who feels their core? I know I do. Burn. 4, 3, 2, one. Take it up, take it up. Finish with that bicycle. 4, 3, 2, and 1. Yes, team. All right, so let's take it here. Going up. Up top. We're going off script two. Take it to a little bit of cardio. We're gonna go standing bicycle here for cardio and then side plank. Here we go. 30. If you want more core, you can keep the bicycle low, but I like to finish with that heart rate out. Not that it's not going to get up, but we're gonna do it. Breath, standing bicycle. 10 seconds. Get it done. Make it good. Breathe. Two and one. All right, last 15. You're gonna rotate those side planks. Here, Jack. Here, Jack. Or just on your knees? Just on your knees to modify. Let's get it done in three, two. Last 15. Here we go. Up. Jack. Jack. You can even be on those elbows. Check core. Three, two, one. Yes. And relax. Sit back. Child's pose. Good work. Sorry for going rogue on you with that last one, but I just wanted us to end with some extra cardio. Breathe into it. Here. Sit back. Child's pose. Let's get a quick little stretch. If you can reach one arm under, get a little shoulder stretch through there. Yes. Other side. Reach it under and come up. Roll through. Cat, cow. One and the other. Really try to release because that core is tired. Stay here if you need to, especially if you're modifying. If you're able. Let's come up cobra and down. Just small, little. You can come up on the elbows. You get that. That stretch as well. Just mobility work we don't get enough of. Look side to side. Let your shoulders drop. Last one. I know. It's like I'm sneaking in an extra push up. Good. If you can all the way down there, bring one foot up. If you're modifying, take it to a standing position. Get that quad stretch. This is a great way to open up that shoulder as well. Oh, you did it. Thank you for hanging with me. I know if you're like me sometimes you think oh what? What can we do that's interesting with body weight that goes beyond just push ups and squats and plates. So I'm always looking for ways to mix it up to give you that variety to keep your brain working, to keep your muscles confused. Roll back onto your feet in a good way. Bring in here pedal for those hamstrings of course. Please let me know what you thought in the comments. Like the this video and don't forget to subscribe. Roll it up when you subscribe. That helps me to keep making these workouts for you. I've been trying to release them almost every day. So subscribe turn on the notifications so you always know when a new video is released and when a live workout or new challenge is coming up. And of course breathe. Ah Follow me on social at Bodyfit by Amy. You can check out all of the links in the description below to find out information on the Bodyfit Athletic Club. I would love to have you join us. That is where you get more support and guidance on accountability. You get direct access to me and to our Body Fit dietitian. You get in the Method Nutrition plan which is not a diet we are not about restriction here but a way to get nutritious stuff into your body body and find some balance while enjoying enjoying all the foods. And of course you get the support of the Body Fit community around the world. So join us there. Check out the other links, see what's on my website. Join us on the email list so you can get the links and the free calendars ahead of time. Thank you so much for being here. Let's get one big deep breath in and out. You did it. That was your Body Weight Pyramid Sculpt workout. Great job everybody.