35 Minute Flashback Friday Aerobics & Toning Workout ~ MOVE DAY 10

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your aerobics and toning workout. This is a little throwback to the 80s. This is flashback Friday, and we're gonna have a great time moving our bodies to the beat. We're gonna get a little bit of aerobics for cardio. We will grab some light weights to get some toning, and then we will cool it down. Are you ready? Let's do it. All right, let's go ahead and start moving our bodies. You can just do a little march and roll, just like we always do, right? It's gonna be a good time today. See if I can handle this leotard. Man. I don't know how anybody wore these back. Let's get some deep breaths in. Dig it in and out. Take it up and down. Two more. In and out. Take and down. Let's go side to side. Reach just a little side to side. You can slow it down if you want. In fact, let's take it half time. Reach and reach. Rotating through those arms even lower. Right here. 4, 8, 7, 6, 5, 4, 3, 4, 2. Let's reach. Reach, reach. Yes. Reach across. Right here. Reach. Getting the muscles warm, getting ready to go. Four, three, two. Good. Move those feet right here. So a little low impact. Just march it. Or you can add a little jog right through here. Let's CR those arms right here. Cross, cross again. Low impact. You're just doing a little march. 8, 7, 6, 5, 4, 3, 2. Slow it down. Cross and out. Cross and out. Breathe. Big stretch. Let's round those shoulders. Forward and back. Forward and back. 4, 3, 2. Tap it right here. Up, back, up, back. Let's get four more. Four, three, two. Hold it here. Stretch it here. Press it down. Tilt it forward with a little hip flexor stretch. Four, three, two. Open, out wide. Take it flat, hands down. Pedal those feet. Roll it up right here and reach. Keep it going for four. Three, two. Hold it here. Take those arms back. Grab if you can. Drop that kn. Tilt that hip. Pull it in. 4, 3, 2. Back to center. Little march right here. These lanterns were not made for people with curves. That's all right. We're just going with it. Keep it moving. Good. Take it up. Up, slow. Big stretch. Four, three, two. Good. Take them big. Plant your feet, but big stretches. Yes. Four, three, two. Good. Back to that march. All right, so water anytime you need it. But we'll be going through songs where we get a couple minutes at a time. So starting with some cardio, just march. Yes. Let's get that energy up, breathing into it. Right here. We're gonna take it. We're gonna walk it up. Here we go. One, two, three, tap. One, two, three, tap. Can we add a knee up? Let's go four more with that walk up and the knee. Three, two. Yes. One more. Take those knees. Cross, cross, cross. So arms out wide. Yes, you can. Boom. You can keep it here or jump it. Cross, cross again. Low impact is here. High impact, little jump. We got four. Three, two. Keep those arms. Take it out and in. Out and in. Squeeze. Four, three, two. Good. Double out. Yes. Squeezing those arms. You feel it? I know I do. Out, out. Four, eight, seven, six, five, four, three. Back. Walk it up. Right here. Up. Two. Yes. Let's get all that again. Pop those arms. Cross those knees. Cross, cross. Yes. Take it up. Keep it here. Or if you want, jump it. Yes, boy. Four, three, two. Take it up slow. And it slow. I'm feeling those arms. I don't know about you. Squeeze it four more slow. Four, three. Finish it out. Here we go. Take it out. Out, out, out. Two, one. And breathe. Quick sip of water, team. Oo. Tap it out. All right, little march right here. Getting that energy up, energy going, breathing into it. Three, two, pedal. So I want you here, all right? We're gonna do a series of our motions to get our arms working. And you can either just keep the pedal or you can bounce it. You do what's best for you. Be where you are today. It's your workout. You do you. Let's take it with biceps in 4, 3, 2. Here we go. Start slow, then pick it up right here. Alternating to start. I've been slipping because I don't normally wear it this way. Or maybe it's that side pony. Who knows? Side to side. Tap. Yes, you can. 4, 8, 6, 5, 4, 3, 2. Take them out. Right here. Taking it up. Think tricep extension. Again. Pedal your feet or bounce it. I know. Alternating. Keep it here. Breathe. Again. If you start to feel those calves too much, just pedal or plant your feet. That works too. 4, 3, 2. Together. Take it out. In, out. And start slow, then pick up your pace. Here we go. Yes. Triceps, push through. Elbows up. Yes, you can hang with me. We got four, three, two, shoulders. Here we go. Alternating breathe. Pedal or bounce. Up to you. Elbows in. Pull them up and down. 4, 8, 7, 6, 5, 4, 3, 2. Side step together. Take it slow. Down, up, down. Push and pull. Four more slow. Four, three. Yes. Two. Double time. Right here. Take it out. Yes. Back to Your biceps. Start slow. Double tight. Dana, let's get through them all again. We got bice tries. Shoulders. Four, eight, seven, six. Nice and tight. Four, three, two. Step it out. Quick. Triceps. Yes. Push it out. So it's not just here. It's push, push, push, push. Four, three, together. Step it out. Tight. Press through those. Tries in the back of the arms. 4, 3. Let's get some shoulders in to the ceiling. Here we go. Alternate. Finish it out. Four, three, two, together. Right here. Grab a quick sip of water. A little more standing cardio. That was some arm toning. We're gonna get a little leg toning on this one. And we're gonna get some movement, right? Three, Keep it moving. Tap it out. Who remembers the grapevine? Let's take it. Watch me. Right here. Over. It's a quick step, It's a quick song. So if this is not right for you, you can just do double step. That works too. Breathe. Here we go. Yes, you can. Four, three. Hamstring curls. You know this one? I still love this one. Right? I always put it in our warm ups. It's a little quicker than we normally do. So if you need to take it a little slower, that's okay too. Yes, Team. Side to side. So your hamstring curls and your bicep curls go out. Let's keep it grapevine a little bit shorter. Song. So we'll save our leg toning to the next one. But it's coming. Hamstrings again. You do you. If you need to take it slower, take it up. Yes, Team. From the top. Great fun. Double step works too. It's quick. I know. Almost done. Four, three, two. Hamstring curls. Bring it up. Up. Remember, this can be low impact or jump it up. Three, two. Side to side. Take it up. All right, you got 20 seconds. Add a hop, take it up. Finish strong for 4, 3, 2. March it out. All right. Water if you need it. Now let's get a little bit of legs. We're going to start in that nice open plie. Core engaged like we always do. Roll those shoulders and we're gonna get a little plie. We're gonna add some lifts. Get ready. Core tight. Here we go. Take it down and up. Down and up. Out and in. Right? So very similar to what we do in bar. I'm gonna step it up. Breathe. Inner thighs. Take it out and out and in. Squeeze in the arms. Squeeze in the inner thighs. 4, 3, 2. Reaching here. Reach. Lift the heel. Reach. It's small. If you'd rather take it half time. Take it here. Right here. Get that waist. Heel, heel. Four, three, two. Other side. Take it up. Yes. Little burn, right? We got 8, 7, 6, 5, 4, 3, 2, and plie. 4, 3, 4, 2. Good. Lunge it here. Lunge and lift. Lunge and lift. I'm gonna angle it here so you can see. Breathe. Right here. Up. Push back, push back. Stay forward in the sprout leg and lift those arms. 8, 7, 6, 5, 4, 3. 2. Take it. Lunge and lift. Lunge and lift. 4 more. 4, 3, 2. Good. Other side. Tap, tap. Get ready. Other side. We got our lunge and lift. Take it down right here. Lunge and lift. So get acquainted with the legs first. Breathe. Try to get low if you can. Use that core for balance. Up and down. Here we go. 4, 8, 7. Yes. 6, 5, 4, 3. Two quick ones right here. Take it up, take it up, take it up. Keep going through the music. Break. Lift, lift. Let's keep it moving. Four, three, two. Lunge and lift. Take it down and up and up. Finish it out. Breathe. 4, 3, 2, 1. Catch your breath. All right, let's take a little break from the body weight. Let's grab some dumbbells. We're gonna keep it moving, but we're gonna add a little more sculpting, so light weights. I got my fives here, and I want you to take it here side to side. Watch me. We're gonna lift and lower. Take it up and down. Up and down. Right here. Free. Just lift and lower. Light weights. Up. Breathe. Yes. Up and down. Let's get those arms working. Give the legs a little break. But it's coming, you know. It's up and down, up and down. 4, 3, 2. To the side, right here. Take it out and in. Take it out and in. If you got something a little heavier, feel free to take it to a shoulder press if that's better for you. Little step, just to get those legs working, too. And a little movement. Yes. Take it up. Breathe. Here we go for eight. Shoulders. Seven, six. Yes. Five, four, three, two, one. Right here. And step, step. Keep breathing through it. Right? Take it. 8, 7, 6, 5, 4, 3, 2. Squat it down. Take it. Squat and lift. Squat and lift. Down and up. Down and up. Yes, you can. I know. Keep it moving. 8, 7, 6. You can have that weight right on the side of the leg. 4, 3, 2. Hold it up right here. Lift, lift, lift. You can take it half time or quick ones. Up to you. Up. Stay engaged in that core. Again, slow or fast. 4, 8, 7, 6, 5, 4, 3, 2. Other side. Lift and lower. Use that balance again. If you want half time, that works too. But lift and lower. Breathe. 7, 6, 5, 4, 3. Finish it out. Squat and lift. Squat and lift. Squat and lift. Breathe. Yes, team, take it down and up. Down and up. Two more and relax. All right, team, I think we gotta put these down. This sounds like some flat out aerobics, right? Yes. It's a quick one. Let's make it good. Kick it out. You can keep it low impact here or higher. Keep it going around. You know what this is? This is flash dance. Again, you can just kick low impact or jump it. Other side. Yes. Four, three, step touch clap. You don't have to actually clap, but I would love for you too. Take it low, take it high. 4, 2 and high to low. Your feet don't move that fast. That's okay. One more. Kick it. Big punch and kick. Can you take it around the world? Let's go this way. Here we go. I know this might be quick for some of you, so again you do you. As long as you're moving, I don't care. Here we go. 4, 3, 2. Walk it up. 1. Too fast, right? Shuffle, shuffle, shuffle. Up, back up, back up, Back. Too much, right? Let's kick it. I know. Even when I was rehearsing this, I thought that's going to be too quick. A little shuffle. Kick it around right here. Four, three. Punch to the ceiling. Other side. Yes. Four, three. Clap it here. Get low. You do a little slide. You can take the clap out. You got to tie the shoe. Finish strong. Step, tap, step, tap. Move those arms. Yes. Mix it up. Little step, tap. Woo. Keep it moving. Three, two, one. And breathe. I know. Team. All right. Get a sip of water. How about some weights? Again. I know. Breathe into it, man. Leg warmers are hot, y'. All. Who wears these? Just march it out right here. We are almost done. All right, I want you to grab those weights. I want you to be nice and wide. We're gonna step into that front lunge. Watch me here. Step it down. Hold. Step it back. Half time. Step it down and up. Yes, you can. This is more speed, right? Our normal speed. Take it down and up. Take it down. Last one. I want you to take it down. Hold it here. Curl, curl if you can. I want you to stay low in that lunge. Breathe. Just think strong arms, strong core, strong legs. You can do it. Breathe. Kick them up. If that is too quick for the weight that you have, you just keep what we were doing. Get low. 4, 8, 7, 6, 5, 4, 3, 2. Tap it in. Up. Tap. Breathe. Push those tries. Tap and up. Not a lift, just a push. Or eight. Yes. Seven, six, five, four, three, four, two. Hold it back. Right here. Take it up. Up, up. One at a time. Stay forward in that front leg, all right? 7, 6, 5, 4, 3, 2. Turn it around. All right, let's take it through that other side. Step it forward. Take it down, take it up. Up. Nice and slow. Take it down. I'm just angling so you can see me. Take it down and up. Yes, team. And breathe. We got four and up. Three and up. Two. Last one right here. Hold it down. Take it up, take it up. So you're in that low lunge. Try to stay down there if you can. Breathing into it. Yes, you can. Ha. Can you pick up your pace right here? Take it up. It's gonna be smaller range of motion. Yes. And that is okay, but keep it moving even lower. 8, 7, 6, 5, 4, 3, 2. Take it up. Right here. Get in that position. We're gonna finish it out. Other side. Push, push. Yes, team. Up and breathe. Up. Oh, no, we're just tapping back. That's all right. You got a little extra Four, eight. I was thinking about that first song right where we did the legs and the lifts. Four more. Four, three, two. Good. Hold them up. One, two. Breathe. A little slower. That's okay. Stay forward into that front leg. Yes, you can. For eight. Seven, six, five, four, three, two. Take it forward. Take it out. Breathe. Get low. We're so close to being done here. Four, three, two. Hold it here. Lift it up. Up and down. Stay down there if you can. 4, 3. In your back if you need to bend the elbow. That works, too. Together. Take it up and down. Up. You can do a little pulse through the plie. You want to finish it out right here. Take it up and down. Up. Breathe. Four, three. Strong in your back. Two. Walk them in right here. Take it up. Up. Not a curl. It's a row, but palm up together. Take it up. Quick ones if you can. If you need to take it slower, that's okay, too. 4, 8, 7, 6, 5, 4, 3, 2. Turn them in. Take them up. Slow. Yes, you can. Quick ones up. Squeeze in your back. Yes. Stay low. Nice and flat. 4, 8, 7, 6, 5, 4, 3, 2. Back to center. Take it up. And tap. Up and tap. Slide it. Take it down and up. Down and up. We're closing it out here, team. We're gonna take it. Breathe, breathe. Take it down. Hold it here for eight. Seven, six, five, four, three, two. A little bit lower. Four, eight, seven, six, five, four, three, two. Shake it out. Quick sip. Grab your mat, team. All right, Do a couple things on the mat, then we stretch it and call it a day. Breathe. All right, take it out. Come down and join me on the mat. We're gonna start with our good old fashioned on our elbows. We're gonna do some leg lifts. We're gonna do some. Do some donkey kicks. Out and up. But I want you to start on your elbows. One leg here, core lifted. Here we go. Take it up and down. Up and down and breathe. Four, three, two. Bring that knee in. Take it up right here. Kick and up. Kick and yes. We've got four, three, two. Out to the side. Take it. Lift and lower. If you need this hand here, you can. There we go. We've got four and three, two. Good. Extend it out right here. Lift, lift and lower. Lift. You keep going. I'm gonna turn to the side so you can see. Bring it up. 4. We'll keep it short. 3, 2, good. Bring the knee in. Lift and lower. Core stays engaged. We're here. Flex that foot. You've got four, three, two. Out to the side. Arm up. Right here. Out and in. We got some buns of steel and abs of steel coming next week for you. We'll get a whole lot of this. Three, two, and one right here. All right, team, we're gonna take it here. I can't go all the way down on my back because of my microphone, but I want you to go halfway right here. Halfway and lift. A little bit of core. Wrap it right here. If that's not right for you, just get the upper body mobility right here. 4h. 7, 6 and 5, 4, 3, 4, 2, 1. Stretch it out right here. Yes. Team, take those knees out to the side. Stretching over into here. Ha. Let's get a few little dancer stretches. Take it out right here. I want you to lean over. So I hope you enjoyed this workout. I wanted to put a little bit of a modern twist on some of that old fashioned 80s aerobics. So we got some good toning and sculpting and strengthening along with our cardio. Right. Pretty fun to look back and see how far we've come and see things that stuck around right there is a reason that those lunges, those squats, hamstring curls, things like that have stuck around, right? Because they work. They're classic for a good reason. Right through here. All right, team, I want you to take it here, round through your back from a seated position and very carefully roll back onto your feet. Get a little pedal. Oh, man, I'm gonna be glad to get out of this leotard. Woo. Slowly roll it up. Seriously, do we split? Anybody? Let's stretch it out to the side. Right through here. Of course. Please leave me a comment. Let me know. Did you like it? Did you have fun? Let me know. I love to hear from you. Open it out here. Let's just get a little gentle head roll. Watch that side. Ponytail down through the front. Don't forget to subscribe to my YouTube channel. Check us out in the Body Fit athletic club. And of course, leave me a comment. Leave me a like and spread the Body Fit love. We are moving through the decades all month. This month we've got do more flashback Friday coming your way Remix Monday, Saturday through the decades bonus workouts. So join us for all all of that. Let's get one big deep breath in and out. You did it. That was your flashback aerobics and toning workouts. Great job, everybody.