35 Minute Cardio & Abs AMRAP At Home Workout II ABSOLUTION DAY #17

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio and abs AMRAP workout. This is day 17 of your absolution challenge. This is also a great standalone body weight workout that you can do anytime, anywhere. And I'm going to give you lots of different options to work to your level. AMRAP stands for as many rounds as possible. We're going to have four exercises alternating between cardio and core that we will have either 5 minute or 3 minute or 2 minute or rounds. Are you ready? Let's do it. Go ahead and start moving your body. We'll get a quick little warm up. Roll through those shoulders. This is going to be a fun workout today. I know some of you have probably never done an AM wrap, but just to let you know, it is as many rounds as possible. But that is as many rounds as possible for you. So it does not mean rushing through the exercises. It means going at a pace that is good for you. Main maintaining good form and taking breaks if you need it. So these are longer sets. Our intervals, our rounds are five minutes or three minutes or the last ones will be a little bit shorter. So you are working at your pace. Everything will have four exercises and you'll have a prescribed rep range. So that's usually going to be eight. And we will go as many rounds as possible. So you're working at your own pace. Now if you don't feel like counting, as I know not everybody wants to count, you can just switch when I switch. So when I move to the next exercise, I'll let you know and we will move into it. So at the end of the day, the goal is to move right if you are here. If you showed up today, you are successful. Let's take it flat back down. That's all that matters as long as you're moving safely and effectively. I don't care what it looks like, but I know we want to be doing what is in the workout, right? So take it here. But remember, it is your workout. Be where you are today. If there's something you don't want to do, you just move your body or you do what we did before. You do something that makes sense for you and your body. It's cardio. We want to get the heart rate up. Let's take it up. I Y and T, just a couple like this, just getting that shoulder mobility. So our goal is to get the heart rate up and then our goal is to work the core. So here's what we got, team. We got five Minute rounds of cardio where you will have four moves for eight reps, all standing. Let's take it right here. Let's do a little squat and hip roll. So then we will have a three minute round of core. That core. Those core exercises are going to be very similar to your cardio exercises, right? So if we do let's say a jumping jack, that's your first move. Let's walk it back or walk it out into that inchworm or down to the knees if that's good for you. So if it's a jumping jack, then when you get to the core round, it's going to be a plank jack. So if you are not feeling getting on the floor today, if you're not feeling the core, you want to just keep it cardio. You can just do the standing version, as in what we did before. It's going to make sense as we get there, so don't worry. Walk it out. Let's take it one more. Let's hold it out through here. Just getting that core warmed up a little forward and back. So I'm going to talk you through it. And the other good thing, team, go ahead. If you can rotate to that side plank, you can drop to the knee if you need to. If you need to be here just at your own pace. My core is super sore today because of a workout I filmed for you guys yesterday. But it's gonna feel better as we get moving. Walk those hands back. So everything is going to be up on the screen for you to see. So you will always know what is coming up. And again, it's all about going at your own pace, working at a level that is good and comfortable for you. And if you need a breather within those rounds, you just take it. You take your rest. You don't have to be working the entire time. All right? So remember that it's your workout. Oh, my quads are sore too. Y it it's your workout. You do you be where you are today. Get as many rounds as possible in that time range for you. All right? So I'm going to talk you through your very first round. Go ahead and shake it out right here. A little side to side. All right, so your very first round, we have four moves, five minute round. I know it sounds long, but it's going to go fast, right? Or maybe it sounds fast. We're gonna go eight reps of each. You keep moving. Watch me. Your first move is your classic jumping jack, right? Again, we're keeping it all standing, jumping jacks for eight you can, of course, go low impact. Then we're doing a little cross knee here to here. If you want, you can add a squat with it here to here. Then we've got our Heisman. 1, 2, 3. 1, 2, 3. You can do that shuffle with it. 1. 1, 2, 2. So a little longer for the eight. Or you can just step it. Then we've got our rainbow slams. Imagine you had a medicine ball or a sandbag right here. Here to here. All right. And again. One, One. Are you ready? Five minutes. We're starting with those jacks. Everything is right here on your screen. Let's do it. Here we go. Or eight. And again. I've designed these to be hit training, so some things are lower impact, some things are higher, but you can keep it all if you want. Like these cross knees. And here I'm gonna do a little squat. But you do you again. You're going at your own pace. We're not sacrificing form for speed. Yes. Now we got that Heisman. So one, two, hit. That's one, two. Yes. You can step it. If you're slower than me, totally fine. If you want to do less reps than me, you. I think that's eight. If you forget, that's okay, too. Here we go. Slams. Or eight, power. Really keep those arms together. This is where we get that core. Four, one minute down. Three, power. There we go. If you need a breather, take a breather. If you're finishing it out, finish it out. Back to those jacks. You can also take something low impact that maybe you did high before. Yes, just like me, right? There we go. Squat it down if you want, or just keep it here. Yes. Boom. Heisman. Remember that Heisman. We really want to stick the landing into that hip, and that knee comes up for balance. So everything we're doing is working the core, too. This one's gonna feel the longest. I know there's gonna be one like this in everyone. Two minutes down. Let's slam it. Three to go. Power. That's one. You can tap it or you can jump it. Yes. We're about at the halfway point. Take a little breather if you need it. You can even get water within this round. But we got two and a half minutes to go, Jax. Here we go. Four, eight. Good form. Not rushing it. The goal is not to keep the heart rate up in that highest range the whole time. The goal is to have those levels right. Breathe. I know often we do cardio and intervals where it's like 30, 40 seconds, and then we get a breather. This, we're going all the way through. So cardio and prep is a little different, right? Three minutes down. Heisman. Remember, you can step, step, hit. Step, step, hit. Halfway there. Drive that knee up. Connect with that core. Yes. Here we go. Rainbow slams. Slam it. Boom, boom. Power. Here we go. 4. Yes. Over your head, make a rainbow. Catch your breath. All right, we are down to just about that last minute. Can we get them all in, low impact or high? You do you. Here we go. 8. I think you're gonna find it goes fast and then we'll get a break. Core on the mat. Right? Last minute. I didn't think I was sore. I filmed workouts for you guys yesterday and I woke up and I was like, oh, I'm not that sore. Even though it was really challenging, then when I started moving, I felt it, right? Is that how it goes sometimes? Heisman? That's one. Last 30 seconds. Can you push a little harder? Again, with good form, pump those arms. Hit it into the hip. 4, 3, 2, 1. Rainbow slams. Let's do it. 8. Can we get them in 10 seconds? 4. Wherever you are, finish it out. 2, 1. And breathe, team. All right, so we're getting a full minute after each of these cardio rounds, right? Because we're really feeling it. Okay? So. So again, I want that to feel. Even though it's longer, it's conditioning, I want it to feel like hit. So whatever you need to do to slow it down in between. Remember, we talked about this with zone cardio? The idea is not that we're going as hard as we can, as fast as we can, heart rate as high as we can the entire time. We want those levels. All right, team, now we're going down on the mat. You can do everything we just did or join me here. Watch me. Really quick. Plank jacks for eight. Roll onto your back. It's that cross knee. Bicycle for eight. Each side is one. Then we're going that Heisman. We're gonna go 1, 2, 3. 1, 2, 3. Right? A little bit different. Join me down on the mat. Then your slams. You're gonna go slam, slam, Russian twist. And you need to go seated. Or again, if you need to take it standing. That's always an option. Join me down on the mat. Plank jacks, bicycle, mountain climber. Hold. Think like your Heisman. One, two, hold. One, two, hold, and then Russian twist. So forward, back, forward, back. Think about that rope, that getting into it and out of it, front to back as good mobility. So don't rush It. All right, team, we got a little extra rest, but that's okay. Join me here. Elbows or hands. Good plank position. Let's do it. Five minutes, eight. You can also walk it out. There we go. Or again, you can take it standing jack. You can do the ones we just did. Roll onto your back. Take it slow. Here we go. Eight. Slow and controlled. Remember, we don't want to rush that core. Something like a plank jack or a climber. I know we got a little more cardio involved. That's by design. But especially these moves on our back. Take your time, get set up. I don't want you to rush. All right, climber, up on those hands. One, two, hold. Tuck that pelvis. Here we go. One, two. That's one. That's two. You don't have to do both sides like we did with the Sandy Heisman. Four, Hold. Drive the knee into the chest, especially on that hold. Yes, you can. Russian twist. Oh, my core is already feeling. Remember, it's only three minutes. Here we go. Power. Power. One minute down. You can bring Those knees up. 4, 3, 2, 1. As you get tired, I really want you to think about that engagement. I know that's what I'm feeling. So I'm going to tuck that pelvis back to those plank jacks. I'm going to make sure I'm in good position before I take it for eight. Here we go. Getting into position and getting that good form is so important. So do not rush it, even though it's amrap. Same thing as you go. Front to back. Here we go. We're over halfway there. Tuck that pelvis. Wrap that core. Here we go. Yes. Breathe. Two minutes down, one to go. Three. Yes. Team, bring it up. Here we go. One. No. Sorry. You knew it. Hold. I should have given myself time to get in position. Make sure those shoulders are forward above those elbows and wrists. Hold. Yes, you can. All right, team, 30 seconds to go. Are you with me? Side to side. You don't have to actually slam it. Tuck it in. Wrap it in. Four. Three, two. What do you got for these last 15 seconds? Here we go. Tuck it in. Eight, seven, six. Stay in that good plank form. Four, three, two, one. Yes, team. Six, stretch it back. So with the core on the mat, shorter intervals. Get that little hip flexor stretch. Why not? I need it core on the mat. So we're going shorter amounts of time. There's a lot of forward to back, so we really have to be aware of our mobility and our setup to engage that core. But of course, we're working in that cardio with those planks and those mountain climbers. So even though it's the ABS round, we got mountain climb number two. Grab a sip of water. We're gonna take you through your next moves. We are back to cardio. Feeling your abs. I know I am. All right, team, so we're here. We're going jabs. One, two. You can do it there or you can do it here. Whatever works for you. Then we're going side knee. Remember this. Pull it up. You got eight on each side. Balance if you need it. Then we got in and out. In. That's one. Out, out, in, in. All right, so here we go. Starting with our jabs. Let's do it. One, you do you. If you want to just keep it stationary. Yes. Let's do 16. Why not just make it the same? Get set up. Here we go. We got eight. You can go slow, you can pull it in. You can do both sides. You can jump it if you want. 3, 2, 1. Get set up. Other side. Here we go. Up. Core balance. 4, 3, 2, 1. Get set up. In and out. Good athletic stance. Right, left, right, left, left, right, left, right. That's one. You can step it. Three, quick feet. And eight. There we go. One minute down. Let's go back to those jabs. Here we go. We got eight. Seven. Yes. That's what I meant. Or if you're going quick, do 16. Whatever. Whatever you want it to be for you. Here we go. Eight. Yes. Boom. Other side again. You can jump it. You can take it quicker if you want, as long as you have a good form. I want you to get the obliques. Four, three, two. All right, take it. You can go slow or go fast. Up to you. It's agility you even want. You can go here, up to you, or run it and breathe. Two minutes down. Back to our jabs. Punch, punch. Or. Huh? Four, three. Yes. Two, one. Side knee. Pull it up. Here we go. Seven, six, five, four. You need more heart rate. Second hand up. Add the jump. Here we go. You need a little less balance. Keep it here. Six, five, four, Three. Two. In and out. Run it, step it, jump it. That's one. That's two, three, four. Up to you. Yes. Three minutes down. Keep it going. Let's go quick. Keep it moving. 4, 3, 2, 1. There we go. Side knee. Bring it up. What do you need in this moment? Do you need to take it a little slower and concentrate on that core? Can you add a little pout? You do you. It's your workout. Other side. Here we go. Yes, here we go. Out. And in agility. Either way, move those arms. Get low if you can. Yes. Four minutes down. Let's finish it out. Last minute. Here we go. Jack. Jack. You can just reach if you don't want to touch. 4, 3. My hair is all over the place today. Here we go. Side knees. Pull them up. Strong core. 3, 2, 1. If you're with me, switch it to the other side. 30 seconds, team. What do you got out, man? Quick feet. Yes. Fifteen seconds. Four, three, two. Good. Whatever you got, finish it out strong, wherever you are, for five seconds. Five, four, three, two. Catch your breath, team. Meet me on the mat. Remember, if you want to keep it standing, you can do all those that we just did. Just take them again. Join me on the mat. All right, team, so we're taking it here, right? We got in here. We're gonna go jabs. One, two. If you want, you can go back and up with it, but jab right and left is one. Or you can just stay seated right here, right? If you lean back a little. Wrap everything in. Get that rotation. Roll to your side. Here's what we got. You can be on the knee. Eight, side lift and knee. I like to have that bottom knee down, but if you feel good lifting from here, go to that same thing. Other side. Side plank, lift and knee. If you just want to do regular side plank, that works too. Then we're going to our bear plank. Out, out, in, in, out, out, in, in. Then take it out, out. Regular plank. So bear plank to regular eight times. Let's do it. Three minutes punch. Remember, if you want to go back, I didn't really give you a lot of time to get set up, so I hope that you got set. Yes, you did. Remember, wrap that core. Bring it in. I know. So again, on the knee or all the way up. Pull it in. Eight, side lift. So we're getting obliques both sides. Right here and up top. Breathe. You can go all the way up, too, if that feels good for you. Sometimes that's tough on that lower leg. So you do you. Yes. Other side. Swing it around right here. Breathe. I'm gonna always tell you your core needs rest. And here I am putting a lot of core in your cardio day, but that's okay. It's core month. Bear plank. Lift those knees up. Modification. You can take it just to the bird dog, but here we go. Out, out, in, in. Then pop it back. Out, out. That's our Keep it in. Ah. Out, out. In, in, out, out, In. Let's just keep it there. Stay where you want to be. Just knee hover. Lifting up. 2 and 1. Hang with me, team. I know. A minute and a half down. A minute and a half to go. Jabs up. Four, four, three. Tuck it in. Wrap. Here we go. You decided to feel my microphone coming down. Here we go. Lift. Eight, seven. So when we get to those planks, you pick. You can do regular plank, you can do bear plank. I'm gonna stay bare, lift the hips and also bring the knee in. If that's too much, just pick one. You can just do the knee, or you can just do the lift right here. Here we go. But both stay connected. Again. I know it's amrap, but we're not rushing that core. Yes, you can. Here we go. Bear plank. You got just over 30 seconds. Here we go. Out, out. In. In two, three, three, four. Hip flexors. I know. Two and one. Boom. All right, team, back to those jabs. You got it. Wherever you are, finish out with those jabs. Here we go. Bring it in. Twist. 4, 3, 2, 1. And relax. Nice, team. Stretch your back. Look, I know we're moving fast, but again on that core. Take it nice and slow. Take your time and breathe. All right, team, up on two, your feet. We got one last round of cardio, but we got four minutes and then two minutes, of course. So we're taking it down for this last round. Here's what we got. Team surrender. So you have a couple of options. You can just do reverse lunge right through here, or if you can, down, down, up, up. You got eight total. If you don't, like surrenders, just tap back or lunge. Then we actually are going to take it to a squat and a kick. I was like, what is that? Squat and kick. You got eight total. Then we got our skater. So we only got three moves each time. Skater, skater. All right, join me here. Let's get it done. Four minutes. Here we go. Down, down, up, up. Or if you're reverse lunging right side, left side is one, huh? Hands behind the head if you can, because that's going to give you that nice, good chest opener. I think I forgot which one. Chest opener also keeps that heart rate up, but you do you low impact, right? Breathe. Yes. Here we go. Take it here. You can squat and kick, or you can just kick. Keep those hands up if you can. 4, 3, 4, 2, 1. All right, we got skater. Let's do it. We got one and one. You can go low impact. You can really power through it. Each Side is one. We got four. One minute down. Three, two, one. Yes, team. Back to the top, right? Taking your head down. Down, up, up. Remember, if that's not right for you, and I know it's not right for everybody, you can just do the lunge, right? Take it down. We got four really functional, right? How often are we having to get down and up off the floor, right? Whether we're cleaning, playing with kids. Kids, whatever it is, maybe our job. Take it here. I'm just gonna do the kicks, but it's up to you. Let's go. Both hands. Crunch. Flex the foot. We're just going eight total. Yes, team. Two minutes down, two to go. Here we go. Skateboard. Get low. Side to side, just like our Heisman. Lateral movement. Cross move it. Transverse. Get low. Stick the landing. That goes fast to get back to that surrender, right? Here we go. Dig it. Down, down. Hands behind the head. If you can think of it as pure function. That doesn't feel good. On your knees, just lunge. Hands can come down if that's better for you and where you are. But you do you. One more. Four. Breathe. Three, two. Last one. Three minutes down, one to go. Let's kick it. We got eight. Seven. Crunch it. Six. Flex that foot. Five, four, Three. Two. Skater, let's take it for eight. Power on the skater. It's the last move of three. Let's get it done. Whoo. When you get to that last round, let's just do four surrenders. I'm giving you permission. Just four surrenders because we got 30 seconds to go. Breathe. Can we get them in just four surrenders or four? Reverse lunge? Kick it. Great. Here we go. Eight. Straight leg. Crunch it. Bring it in. Four. Three, two. That's your time. Catch your breath, team. Ha. All right, two minutes of core. Let's take it down to the mat. You probably know what we're looking at. We're gonna keep the cardio, we're gonna keep the core. If you want to do exactly what we just did, you can. All right, team, two minutes. What would be the upper body version of that surrender? Down, down, up, up. You know it. Down, down, up, up. That's one. Down, down, up, up. That's two. That's not right for you, bird dog. Then on our back, we got some scissors. One, two. Just that crunch. You can also just get the stretch. Then our skater is our lateral climber. So here. One, two. Just like that. If that's not right for you, just take it to a regular plank. Jack, are you with me? Two. More minutes, then we cool it down. Let's start with that plank press. 2 minutes. Plank press for 8. Scissors for 8. Lateral climber for 8. In 3, 2. High plank. Let's do it. Down, down, up. Strong core. You do not have to rush it. I know you're tired, so use your core and use that upper body. Maybe your upper body's from tired from yesterday like mine is, but also lift with that core. Try to keep those legs nice and tight. Core lifted on your back into your scissors. This one's gonna go fast. Here we go. Wrap that core. Tilt that pelvis. This pull on the back of the leg. On the calf or the thigh? Tuck everything in. Zip of the core. 4, 3, 2, 1. Nice, team. Lateral climber, come up from here. Here we go. To the side. 8, 7. You can be a little bit further back, but what I don't want is this, right? Four, three. Your feet can be a little bit further back, but I don't want your shoulders back. Here we go. Can we get them all one more time? I think we can. One minute. Down, down, up, up. Yes, you can. Don't rush your form. Four, core and upper. 3. 3, 2. Yes. 30 seconds. You can do it, team. Hang with me. We got eight. What's the core doing? Zip it up. Hip bones together. Ribs tack down. Flex the feet. Four, stretch. Three, two. We got 10 seconds. Whatever you can get in this climber, hate. You want to finish it out with me? You can. Five seconds. Four, three, two. Time. Yes, team. Yes, you can. And yes, you did. Stretch it back. Oh, man, I'm feeling that. I thought with the core intervals in between, it wouldn't feel like all cardio, roll through, cat, cow. But to me, it felt like all cardio and a whole lot of core. Right? Because we had a lot of plank versions of Jack's climbers, things like that. I want to hear from you. Let me know in the comments what you thought. How did this feel for you? So stretch back, child's pose one more time. And then if you can, let's take it to that pigeon pose. If pigeon is not right for you, you stay in child's pose. This is pigeon. Or you can take it to that 90. 90, but turn into it here. We're gonna keep our stretching short, so please get some stretching on your own. Right. All the way through. And then rotate those knees to the other side. 90, 90. Child's pose. Whatever you got. So leave me a comment. Let me know how you felt after this workout, how you're feeling this week. How you're feeling this month. If you're doing absolution and of course like this video, don't forget to subscribe to the YouTube channel. And if you're not already on the Bodyfit by Amy app, download that for free. Join us in the Body Fit Athletic Club if you want that extra support. That is our membership you have monthly by yearly, yearly options. Would love to have you join us. You get access to me, to our Body Fit dietitian. You get the method nutrition plan. You get weekly live streams, Q&As with myself and with our dietitian and so much more. We would love to have you join us there. And of course, if you are looking for for one on one coaching, check out Body Fit Elite. Get some more stretching on your own. Go ahead and come up halfway. I'm gonna come here. Pedal those feet. Oh, man. I hope you felt it like I did. Whoo. Let's stretch over through our sides. Thank you so much for being here today. Thank you so much for joining. I love getting moving with you and thank you for showing up. You help me be able to do what I do. Ha. Thank your body for showing up for you today. You did it. You are strong. You are capable. You are here. Let's get one big deep breath in and out. You did it. That was your cardio and abs amrap workout. Great job, everybody.