35 Minute Cardio Core Mobility I Absolution Day #4

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core mobility workout. This is day four of your absolution challenge. This workout is exactly like it sounds. We are going to get some intervals of some heart pumping cardio, we will add some core strengthening and we will have some mobility to get you stretched out and feeling good. You don't need any equipment for this workout, just some space to move. And of course I will give you lots of options to work to to your level. Are you ready? Let's do it. Okay, so let's start with a little march or a jog, whatever feels good for you. Let's get some rolls through the arms and the shoulders to the back and then to the front. We are going to keep this warm up short. Just get a dynamic warm up to get everything warm and ready to go. Get some movement prep. But because we are working in the mobility to these circuits, we will keep it pretty short. Alternate those arms one at a time. So this is a great workout. Let's open those arms to do as an active recovery. Let's say you're in between your strength training days and then open it up side to side. And if it is an active recovery, you can keep those intervals of cardio lower impact or keeper. Keep them lower impact if that is what is best for you today. If you want a little more of a cardio workout, you can treat those intervals as hit type intervals where you go a little higher intensity, whether that's high impact or not. And then of course do what's best for you in the core and the mobility intervals. So as I always say, I want you to be where you are today. If you showed up today, you are successful. Open it up here. So do what is best for you. Again, this can be high intensity cardio, lots of core strengthening and working the mobility again. Or you can treat all of it as active recovery. Tons of different options. Round it up, tap out, reach across, nice and long. I will give you lower impact options for the cardio and as well as the core and the mobility. Let's reach it over. So the way it is gonna work today is we will have one circuit of five parts. Three of those will be cardio and the cardio will build each time. So one moves one, three and five are cardio, but each time we'll add on a little more. You can always just stick with the basics from one or you can add on if you want. In between those two will be a core and four will be a mobility. You'll see they're all kind of related. They're all hopefully getting cardio, core and mobility, but we're gonna split them up in those circuits. Your first four are 45 seconds of work, followed by 15 seconds of rest. Your last one, which will be the highest intensity, if you choose to go that route, will be a 30 second interval. And then you will get a 30 second breather to grab water. And I talk you through our next circuit. So it's gonna move pretty quickly, but you will be fine. I want you to keep those hamstrings going while I talk you through our first circuit. If you can bring those hands down. If you want to add a little jump, you can. So don't worry. I know that sounded like a lot, but I'm gonna talk you through it. Just know we're gonna work in short little five minute blocks where we add on to our cardio and we mix in the core mobility. I think it's gonna move fast. I think you're gonna have fun. You keep going with the hamstrings. Watch me. For your first move, we're gonna start with a little side step in front. So you can either do a toe or a heel. So I want you to really make those arms big. And if you can, you can add a little hop. Don't worry about it. Feeling like choreography. We just want to open up the hips, cross body, and get the arms moving. Second time, when we add into our cardio, we'll take it behind a little more of our skater. Third time, we'll put them together. We're gonna take it side knee. 20 seconds each side. For our core and for our mobility, we're gonna inchworm it out, but I'll give you options. All right, so go ahead and get into plays. I know that sounded like a lot, but I'm gonna talk you through it. Starting with that step across, step across.45. Here we go. Big arms, tap in front. So start low impact. I want you to think of it as moving laterally and then cross body, which we know is good for our mobility and also good for our brains, right? If you can. Really intentional with the arms. Again, don't think of it as dancing. If you want a little more cardio, you can go here to here. Cover the space. Side to side. Step, cross, step, cross. 15 seconds to go. Again. Lower impact, Totally fine. A little higher. Jump here, jump here. Three, two, one. Relax. Not so bad, right? Let's get our core. So we're gonna go standing core. We're gonna go here really Pull it in for the side. We'll go 20 seconds each side. Two hands or one balance if you need to, on the wall or chair. Here we go. So you know this move. I love this standing core because we can really get those sides, but also be nice and tight in the core here. You want to make it a little quicker. You can if you want to get more cardio out of it, but I really want you to lean. Lean, yes. Three, two, one. Switch your sides. So lean. Lean is what I mean. So we get that lateral movement. Here we go. 20. You can have one hand out if you need to. You can balance if you need to. Yes, Good. Breathe. You got five seconds. Make it good. Lean and lean. Three, two, one. And relax. All right, back to our cardi this time. Step, cross, behind. Step, cross, behind. You can make it more of that skater or just tap. I'm gonna go big arms around. Big arms around. Join me here. So step, cross behind. Low impact is here. If you can do a big rainbow with those arms. So our goal with that is to really get that mobility, right? So all of our cardio. We're trying to get more mobility, we're trying to get core, and we're trying to get all of it in. So. So here, breathe again. You can make it a little more of a skater. Get a little lower. You can even just hop one foot to the other, keep the back one off the ground, or just tap behind again. We're crossing in front. We're crossing behind. So we cross body. Good for our hips to get that in. Right? Different planes of motion and moving laterally. Since most of our everyday movement. 3, 2, 1. Most of our everyday movement is moving forward, so we want to get moving to the side and in the transverse plane. All right, so we're gonna inchworm it out option. If you need to take it here, reach it up. Otherwise, walk it out with me. Here we go. 45 seconds. Walk it out to that high plank, walk it back, round it up. Big reach option is here. If you can't go all the way out to that plank, if that's not appropriate for you, especially if you're pregnant, early postpartum doctor, you also have the option to walk up to those knees, get that stretch, walk it back to here, and bring it up over halfway there. Make it good. Inchworm is such a good mobility move all the way through our spine and the back of the legs. Even though it's challenging, too, right. It gets your heart rate up. Can we get one more? Last five seconds. Four, three, two, One. Relax. Yes. All right. We made it last time with our cardio. If you can tap front, tap front, tap behind, tap behind. If that's too much for your brain, just pick one. Low impact or high. Here we go. 30 seconds is all we need. Last one is just 30, so make it good. If you're getting recovery today, you just focus on the movement. Well, everybody focus on the movement, right? If you want more hit, get a little speed, get a little hop if you can. 10 seconds. And here and here. 3, 2, 1. Relax. You got a quick 30 seconds to breathe. Water if you need it. Keep your feet moving. Watch me. We're going knee raise. We're gonna pull it strong. Then our cardio, we're gonna add. Add a little step or jump. Then we're gonna add a little lunger jump. We're gonna take it down on our elbows for a plank pike, where we bring our knees in and we lift our hips for core, for. For our mobility. We'll get a little lunge, hip stretch. I'll talk you through it once we're there. Are we ready? Knees. Here we go. Pull them strong. So again, you're here. I want you to really reach to the top. Pull it in strong. Low impact. You're here high. You can do a little jump with it. You can pick up your pace and keep it low impact. All different ways to mix up your intensity levels. Again, it can be active recovery, and I just want you to focus on the lengthening or take it up. Be where you are today. You do you does not matter to me. As long as you are here and you are moving your body, that is all that matters. 5, 4, 3, 2, and 1. Good. Catch your breath. All right, so we got some core. Let's take it down. So if you are one of my pregnant early poster doctor, I just want you to tap it back. Little lift here, Tap it back, little lift here. Everybody else join me here on your elbows. Knee in and lift. Knee in and lift. So my knees coming in as I also lift my hips and breathe. Knee in and lift. So really think there's a string on your belly button lifting up through the center while you bring that knee to the chest. Same way we did it standing, but it's a crunch and a pike. So the hands about shoulder width apart. Either way, bring them in. Little lift. Lift to the hips, navel to spine. Think about bringing those hips together five seconds while we also bring those ribs together. Three, two, one. Stretch it back. So we're back up with our knees. Watch me, guys. Step back, knee, step back, knee, 1, 2, 3. 1, 2, 3. Or back knee, back knee, or jump it. Here we go, 45. So you can add those extra steps. Think of it like step class. Knee, 1, 2, 3. Knee, 1, 2', 3. Don't let your brain work too hard. Or jump, knee, jump, knee, jump, knee. Nice and light, abs in tight right. Jump, knee, jump, knee. You're just doing a quick switch foot. Yes. Or hear me here, knee, three, two, one. And relax. Hopefully your brain didn't work too hard on that. All right, guys, so watch me here. I'm gonna step it back. Knee. I'm gonna lean it forward. I'm gonna hamstring. I'm gonna lean. Bring it all the way up. Join me here. Drop that knee to the ground if you can. Little lean forward, back into the hamstring. Lean all the way up. Drop down if you need to. You can stay up on your feet for this. If that bothers your knees coming down, you're just going to want to tap a little lean, little hamstring. Lean and up. Tap back, open up the hip into the hamstring. Open and up. Right. Lean. Feels good, right? Let's get one more. And you notice I'm sneaking in a little strength work as you come up the ground. Good. Relax. All right, so last. Last time, if you want, you can lunge it and knee. Lunge it and knee. Or jump. Jump up to you. You don't want that lunge. Don't do it. Here we go. Lunge and knee. Low impact. We're here. Here, little jump, step, whatever works for you. If that is just those regular knees again, you're just here for active recovery. And you don't want your brain to have to think. Power. Power. Yes. 10 seconds to go. Wherever that is for you. Finish it out strong. Strong knee pull up. You can take that lunge out of it. Yes. Oh, and relax, you guys. What did I do? I made you go 45 seconds. It should have been 30. All right, so get your 30 seconds. Now breathe water if you need it. Watch our next round. All right, team, so you breathe. Keep moving. We're gonna do our little jabs. Second round. Jab, cross, jab. One, two, three. Third round, we're gonna add that knee. 20 seconds, right? 20 seconds left. Then we're gonna roll it up with a punch. I'll give you an option for if you're pre post doctor. And then we're gonna take another hip stretch from the plank. All right? So go ahead and bring it here. Guard is up. You got 20. 20. Here we go. So you can just keep it. Step out into it. Low impact, shift your weight, or really power into it. You can even take it. Quick ones for 5, 4, 3, 2, 1. Switch your sides. Guard is up. Here we go. Out in step. Yes, Good. Whatever works for you. We're splitting it up, right? Good. Last five. Three, two, one. And breathe. All right, so let's get our core. We're gonna take it down. If you need to stay seated, punch and punch. Just engage in that core if you can. Halfway back or all the way down. Here we go. Halfway back. Punch, punch, punch, punch. Do not try that. If you are pregnant, stay seated. Otherwise, if you want to take it here. And if you're in that early post doctor healing phase, just pay attention to how you feel. Maybe best to stay seated. Yes. Keep breathing. Take it back. Punch, punch, punch, punch. Strong core. You're crossing, crossing, right. 15 seconds. All the way back. Nice and slow. Really slow on the way down. 5, 4, 3, 2, 1. Relax. Bring it back up. We're back to our jabs. 20 seconds each side. Jab, cross. Jab, back. One, two, three. Zip up that core. 20. Here we go. Jab, cross, jab. One, two, three. Yes. Really step into it. If kickboxing is not your thing, don't worry, because this is the only block that we're Putting that in. 3, 2, 1. Switch your sides. Zip it up. 1, 2, 3. Go. Jab, cross, jab, back. 1, 2, 3. Just get three punches in and move your body. Don't worry about the rest. 1, 2, 3. Strong punches. Guard is up. 3, 2, 1. Relax. Good. Second cardio down. All right, guys, so it's our hip stretch. Two options. You can take it back to here, here, reach and stretch. Here, here, reach or from the plank. Join me up top. Try it here first. Here, here. Get that hip stretch. Or here, here. Stay there if you need to stay up top. Otherwise, from your plank. Nice and wide. Here we go. Here, up. Switch it here. Switch it and you can step it. If you're feeling the need for more cardio, you can jump it up to you. 10 seconds. That's totally optional. Open up those hips. And that hip flexor, keeping the core working. 3, 2, 1. And relax. All right, guys, last cardio. Here's what we're gonna do because we got two sides. Let's go. 30 seconds. 30 seconds. We're gonna get a full minute of rest after this. Go ahead, angle it here. One, two, three. Knee. Join me. Jab, cross, Jab, knee. One, two, three. You can Keep it nice and slow with me here. Looks like this cross, jab, knee. You do not have to get it going super fast to be feeling it. Five seconds and then we're switching sides. Switch it right here. Here we go. Jab, cross, jab, knee. One, two, three, knee. Low impact or high jab. Cross, jab. There we go. Good. Keep it going. 10 seconds to go. Can you get a little quicker? Because we're getting breathe. A full minute rest on this one. Relax. Good. All right, let's take a full minute, grab a sip of water just to give ourselves a break. All right, team, I'm gonna talk you through your next round. Same thing. 45, 45, 45, 45, and 30. And then last round, so you keep moving. About 35 more seconds to breathe. If you want to, you can do some uppers or just breathe. It's up to you. All right, guys, so we're gonna go jacks, low impact or high. But either way, I want you to really lengthen with the arms linking with the the legs for mobility. Then we're gonna add a squat with it. Jack and. And. And squat. Then we're gonna add, if you want, star squat, star or just your regular jack. All right? Then we'll do some cardio and core and mobility in between. Don't worry. I'll talk you through it. All right, are we ready? Here we go. 45 low impact jacks. Just nice and strong with the legs and arms. Or regular jacks. Right. Either way, I want you intentional. We're not just. The goal is not just to jump. It's to really get the power out in the arms, really lengthen through those fingertips out in the legs so we open up the hips, and we really make it good. Whether you're going low impact or high, either way. Right? Keep it going. Yes. Breathe. Three, two, one. And relax. All right, you got 15 seconds to breathe. Let's take it down. It's a plank jack, so on your elbows modification. Just tap it back to the side, back to the side. Everybody else, we're here. Here we go. Take it out and in. Out and in. You can walk it out too. Again, pre post, doctor, I want you to tap it out here, but still stay engaged. You're still getting that core working, I promise. Or tap or jump. Yes. Depending on how much carbohydrate cardio you want. If you want extra cardio, you can keep it with that plank jack. If you want to keep it just core, just take it out to the side. Again, stepping out, we're getting that hip mobility, those hips, those glutes out to the side, keep it going. You got five, four, three, two, one. Stretch it back 15 seconds. All right, one jack, one squat, whatever that means for you. You don't have to get super low in that squat. Up to you. Low impact or high? Here we go. 45 jack squat. Jack squat or up Up. If your legs are really not feeling that, just take that squat completely out and keep it with that. That low impact or high impact jack, it's up to you again. We're just trying to get more movement in our body as we add on to these cardio intervals. So jack squad, nice and light down. You might find you want to get a little bit of a closer width squat. That's okay. Tend to go. Yes. Three, two, one. Relax. All right, guys, so your mobility. Watch me here. We're gonna go from here child's pose to down dog. Everybody can do this, but if that doesn't feel good for you, I just want you to keep the child's pose. Bring it up. Join me here. Child's pose, down dog stretch. Child's pose, down dog stretch. Modification. Just sit back and bring it up. Maybe even take those knees out wider and bring it up. Keep that core engaged. But if you can stretch it back, stretch it up, lift those hips, press those heels down. You do not have to stay in that down dog very long, but I want you to think about lengthening down through the legs, up to the tailbone and fingertips up to the shoulder. Last one. Breathe and relax. All right, team, so last 30 seconds. All right, so if you want star jack squat. Star jack squat, if that feels like too much for you, you just pick the jacks or jack and squat. Here we go. Up squat or modification. Star jack is a big reach with a little lift. Breathe. Yes, good. Up and down. Yes. 10 seconds. What do you got? Stick with me. 5, 4, 3, 2, 1. Good. 30 seconds to breathe. Guys, we got one last circuit, and it is down on the mat. I'm going to give you options if you need to modify. I want you to do everything from a standing position. So, mountain climber, we're just here standing. Breathe. I'll show you the other mods as we go. We're gonna go mountain climber. Go ahead. On your hands or standing. Lift it up. You're gonna walk it in or jog it in. Here we go. 45. So we want this again to be cardio, but we also want that mobility. So whether you're standing around the mat, I want you to think about bringing that knee to the chest. Chest. Bringing that knee to the chest. Right. Good. Bring it up. Right. Keep it going. Standing mountain climber, or here, here. Lift up in the center. You got 15 seconds to go. Breathe. Yes. 5, 4, 3, 2, 1. Stretch it back. All right, guys, so down on your back. Take your time. Coming down slowly. Modification for my pregnant mamas is I want you to take it to a bridge. Otherwise, everybody else get that little stretch. Roll it up. Stretch. Join me. Roll it up. Stretch and roll. You decide if you want to make it more of just a crunch or if you really want to lift up with it. That wasn't a good example. But here, right, I want you to flex your feet. If you want to pull it in a little more to get that stretch because we want that mobility work. And then let your arms drop back so you get that nice big stretch. Switch. Switch, huh? Yes. Five seconds. Four, three, two, and one. Good. Awesome, guys. All right, so keep it here. This time it is your mountain climber, bear climb. So we're here, here, or you're standing. Not too much twisting. Here we go. So standing, I just want you a little closer, right? Not torso rotation, especially pre post doctor, but just here. Everybody else, bear, mountain, mountain, little taps. So, yes, it's extra core. I know this whole circuit is gonna be core breathe. But that mobility is coming right after this. So give it all you got for these last 15 seconds. We're crossing, crossing little taps. Yes, I know it's cardio, it's core, it's everything. Five, four, three, two, stretch. Awesome, guys. All right, so watch. Watch me here. Mobility. I want you in that little mermaid into your pigeon. Slowly swing it around other way. Join me here. So mermaid into pigeon. You hold that pigeon for a count or two. Back to center. Bend. Swing them around. Yes. Take your time. You do not have to move through this quickly. Be where you are today. If you need. Need more of that hip stretch. If you need to stay seated, cross it. Get a little hip stretch. Other side. Cross it. Yes, other side. Any of those options will do. We just want the hips, the glutes, Hip opener. Yes. Moving through. Right. Ten seconds and you get here. One more each way. Okay, good. And last one. Yes. All right, guys, so standing, regular mountain climber for my modification. Otherwise, guys, it's the last time I want us to travel. To the side. Back to center, to the side, back to center. Here we go. 30 seconds. Yes. Run it. Give it all you got. If you're standing, try to get a little quicker with it. Yes. Fifteen to go. Breathe. This is our last circuit here. Breathe. Yes. Traveling mountain climber. Three, two, one. Stretch it back. Good work, team. All right, our heavy duty cardio is done. We're just gonna cut a couple minutes of straight up mobility, guys. So I want you to take it here. Bring those toes together. Take those knees out. Sit back. This doesn't feel good for you. Just put your hands on a chair, lean back in whatever way works for you. You and breathe into that. Bring it up on all fours. Round through. Cat to cow or cat to camel. Really think inhale on one. Guys, I'm sweating and I don't have a towel. Inhale and exhale. Keep that going. Whatever feels good for you. However much you. You need to bend on that. Just be careful. Right, Good. And then again, if you can, let's push up into that down dog. I don't like it either, guys. You can put your hands on a bench or a chair if you want. We're gonna keep it moving. So from all fours, push it up here. And I just want you to pedal the whole time and also move those hands out and in. Don't worry about it. Looking perfect if you need to be here. And just pedal through the back. Lift those arms if you can. Here, reach out. Reach out. Yes. 3, 2, 1. This time, let's thread that arm under. So on all fours, reach under. Lean into it here. Let your whole head and neck relax. Breathe. Get that stretch and then through to the other side. Reach it under. Head and neck. Relax. Let's get that one more time. Each side, reach under. Good. And last one. Right. Come seated, knees out. You can sit on the edge of the chair. If this feels better, gently press out and just look side to side. Yes. Try to pull those shoulders away from your ears. Good. And if you can, not everybody can get into this. I know, because we're all pretty tight. Cross that leg over and look over your shoulders. If you're pre post doctor, I want you just to stay here or take it to a seated hip or anybody who needs to modify that. That look over drop. So we get hip, we get head, neck, and shoulders. And then let's take that to the back. All right. And let's move that to the other side. Again, you can get a seated hip stretch or here. Good. And then again, open that up. So come back to this workout again as active recovery or as your hiit training with some core and some mobility worked in. Take those feet out in front. Fold it over. I know this is hard to do for most of it. But take a few deep breaths. Every exhale I want you to sink a little deeper. Let your head and your neck relax into that. A few more exhales. Yes. Check out all of my other workouts with mobility. I have some strength fusion with weights, dumbbells, kettlebell fusion, cardio core fusion. Let's roll it back onto our feet. As well as other mobility workouts that you could check out. And of course, don't forget to like this video and subscribe slowly. Round it up. Take those legs out here. Gently press out when you subscribe. It helps me be able to keep making completely free workouts here on my YouTube channel. And of course, if you're looking for more accountability, more support, check the links in the description below. Let's just do a little sweep up. Final information on my Body Fit Athletic Club. It's a really great group nutrition plan, workout calendars, connecting with other people, and we're just having a good time in there. So join the group if you can. Big rolls. I think I'm about to lose my hair and my headband. Thank you for showing up today and moving your body with me. One big deep breath in and out. You did it. That was your cardio core mobility workout. Great job, everybody.