35 Minute No Equipment Full Body Toning I February Fire Day #11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment, full body toning workout. This is day 11 of your February Fire challenge. In this workout, we are going to strengthen and sculpt and tone the entire body using just body weight moves. No equipment is required, just a little bit of space to move and a mat. And as always, I will give you lots of different options to to listen to your body and be where you are today. Work to your level, challenge yourself, and let's have a great time doing it. Are you ready? Let's do it. Okay, starting, getting a warm up. You can march it and roll through those shoulders. Feel free to take it to a little jog if that is better for you. We will keep the warm up short so we can keep the workout short, but we're gonna get a quick, dynamic warm up to get the blood fl, get the muscles warm, get moving in the movement patterns that we're going to do in this workout. One at a time, let's take them to the back. As always, I will give you a lot of different options. So listen to your body, work to your fitness level. I want you to challenge yourself, but in a way that works for you. You know, I will remind you to be where you are today and remember that if you showed up today, you are successful. A lot of what we're gonna, we're going to be having our upper body moving with the lower body. So you always have the option to keep it simple with just one movement. Let's take it up, tap it back, tape it up, tap it back so you're opening up the hips, right? Little tap. And if you're able, take it to a little more of a lunge. Up to you, wherever you are. Drop it down and then let's take it down and hold. Reach it up. Little stretch, stay here. Or if you're able, take it down, reach it up. Let's open up those hips by dropping that knee for three, two, one. Step it in. Other side. Take it back, drop it down, reach it up. And if you're able, drop it down, reach it up. 3, 2, 1. One more time each way. Reach up, take it down if you can. Big stretch. 3, 2, 1. And then other side and down. Reach. 3, 2, 1. Step it in, Roll through your back. Flap back down. Round it up. Yes, One more right here through the back and then bring it up. We're gonna tap and reach across. All right, so no equipment full body toning. We're taking it as a flow, so no intervals. Today you do not have to look at the clock at all. Just listen to me. That does not mean we're not gonna get breaks. We will, but it means we're gonna keep it moving so we can have some longer muscle endurance sets and some Tony sets. So a lot of repetition to really get that good burn, strengthen through those big muscles and get that toning and that sculpting all the way through. So I think you're gonn. You're gonna have a good time. We'll be done before you know it. And again, you know, I will give you options. So follow those modifications. If you need to take it across right here, hopefully. Heart rate is up. I know, I'm feeling it. Across. And breathe, little toy soldier. Stretch right up through here. Ah. And breathe. The goal is just to move our bodies today, right? Work the muscles, get the heart pumping. But the name of the game is to just keep moving, right? Stretch it out, shake it out. We're going to start with just your basic squat. We're gonna start here and then we're gonna take it to a one legged squat. Then we'll add on to a little offset. I'm going to talk you through it the whole time. So we're starting, just isolating with your s. Starting regular core zipped. Shoulders are back, chest open and proud. We're gonna sit low into the squat. Three, two, hips back. Here we go. Drop it down and bring it up. Drop it down and bring it up. So you're going here. So a few things like this will feel a little more isolation or specific to lower body or upper body. And then a lot of what we're going to do today, we're going to put things together right. So for now, I just want you to move those arms through as you come up. Think about that little push back. As you push back, you're connecting with the core. Everything up. Drop the hips low and breathe. Four more right here. Four, three, two. Good. We're gonna keep that right leg working. Get that left toe up, maybe opposite for you. You're still gonna sit low, but you're going to push through this front leg. Sit low and up. So this toe is down for balance, but I'm making one leg do more of the work. If that feels like too much on that one side, keep a regular squat. Breathe. Now we're gonna stagger it. Little offset. So take it back just a bit. Keep squatting it down. You're still on that toe, but have that heel do more of the work. I know it's A little different. You got it. There we go. 4, 3, 2. Now we're going forward and back with it. Watch me. One legged squat. Offset squat. Yes, you got it. One leg drive into the heels. Still get low. Looks like this. Freeze. Yes, yes. You got it. Four, drop low. This leg is nice and light. Three, two, last one. Good. I want you to stand it up. Take that leg. Lift and lower. Soft bend in that knee. I know that leg is burning. That heart rate is up. Good. 4, 3. Stand up nice and tall. And then we're gonna pulse it up right here. Pulse outer thighs, very isolated. If you need to grab onto the wall or a chair, take it there. We've got four. Three, two. Good. Shake it out. Other toe up. Other leg doing the work. We're gonna go right in to that one legged squat. This way. Here we go. Dr. And up. You might be able to tell by this one leg is not as strong. That's what we do, these isolations. This toe is supported for balance, but I'm trying to push into this heel. Maybe you can't get as low. That's okay. Just go for it. Now we're going to take it offset. Step it back just a bit. Take it here. I know a little bit weird, but still trying to get this leg doing the work. Still dropping those hips. Weight in that heel. We've got four, three. Yes. Two, forward and back. Here we go. Regular single leg squat, Offset squat. Yes. Take it down, take it back. Who burn in that heel. Get that glute. We've got four and three. Yes. Two. Last one. Good. Take it up right here. Lift and lower. Ah, we're getting some big stuff out of the way. Big lower. We'll go down for big upper four. Three, two, one. Shake it out. Quick sip of water, team. We're taking it to the mat again. Starting with some bigger muscles. Squat. Big squat motion. Big push motion, motion. Let's take it down. If you need to modify, especially if you are pregnant or early postpartum or healing a diastasis recti, you stay right here on your knees. Otherwise, we're coming here. We're here and we're starting with that. Down, down, up, up, down, down. Join me when you're ready. Here we go. Down, down, up. Nice and slow and controlled. This is our plank press. You're just going elbow, elbow, hand, hand, then switch your lead arm. So think right, left, right, left, then left, right, left, right, right. Core is engaged in staying lifted. Let's get four more. Just like that. Very slow. Use your core. Use Your upper on all of these push motions from the ground. I want to remind you to use the core to lift. Last one. Good. Hold it at the top. Little stretch back for everybody. We're gonna stay here. We're just gonna go from that top high plank. Whether on your knees or all the way up, one side is dropping down right here. So just left elbow and up. Left elbow and up. Look what's happening to this opposite hand. It's gonna have a little bend. So they're both working, but a little bit different. On your toes. Good. Four more this side. Four. Feel that burn. Three, two. Can you go right into that other side? Go for it. Take it down and up. Take it down and up. So again, you're pushing through both, but that stationary one is doing more of the work. So very isolated in those tries. Getting the chest and shoulders. We are so close. Keep it going. Four more. Four, three. Yes. Two, one. Relax. Stretch it back. Breathe. Let's stay down here. A little bit of core while we're here. So we got isolated lower, isolated upper, also with core. But let's take it to a little core. So on your back. Starting slow, we're just gonna knee lift. Nice and easy. My pregnant mamas, I want you to stay here or anybody else who needs to modify everybody else. You can take it. Little taps. We're gonna build it so you get to the level. It's going to be muscle endurance set. It's going to be long, so make sure you can stay connected. Hips together, ribs together, navel to spine, pulling in on the exhale. As you're ready, push it out right here. Push out. Take it out. Right, good. As you're ready, add that upper, that dead bug if you want, and then lift the shoulders. Let's go. 8, 7, 6, 5. You pick your level, wherever you need to be. 3, 2. Good. Take that opposite hand to that opposite leg. Little push. Then here you're going in and out. Push. Push the leg into the hands, hands into the legs. Four more. Four. Keep that opposing push. Three, two. Switch it. Here we go. Everything in and out. In and good. Four more. Four, three, two. Good. Relax. Roll it up. Ah, yes. Good work, team. Are we feeling it? All right, let's take it. We're gonna go to a reverse lunge. We're gonna start with a little tap back, then we're gonna build it. We're gonna add a little pull down for your back. So imagine you've got the tension of the weight or a band, whatever it is. We're gonna tap it Back, upper and lower. Here we go. So start with just a tap. This is your base level. You can keep it right here. Really intentional with the arms. I want you to really think squeeze, elbows down. And really intentional pushing through that front heel. If you want, lunge it down and up. Down and up. Right, Squeeze. You want to just keep the tap. That works, too. Down and up. Burn in mode. Right. Four more right here. Four, three, two. Hold it down right here. I want you to pulse with those elbows. So you're just in a little half lunge. Pulse the elbows down. Squeeze. Hold them in. Pulse the knee into that front heel. Squeeze the elbows down by your side. Pulse with both. Right here. Pulse. 4, 3, 2. Take them up. Right here. In and out. In and out. How are those arms feeling? Right. Really intentional squeeze and out. Knee comes in so we get the core still pushing in the leg. Lunge it. Squeeze. Yes. Four more. Four. Elbows to touch if you can. Two. Hold them in. Pulse, pulse, core. Four, three, two. Relax. Right, so little movements, almost like our Pilates and our bar. Smaller movements using just body weight, but really getting that back in those shoulders. Right? Especially after that. Down. Ha. Let's take it. Other side. Here we go. Pull down and tap. Squeeze those elbows in again. Looks like this. Breathe. Front leg is a little bit bent, but it's just a tap back as you pull it down. Now if you're ready, take it to a lunge. And up. Squeeze and up. Drive through that front heel. I know it's tired from those squats, but you can do it. Yes, you can. Remember that. Four more right here. Four, three. Pull down. Push up. Two. Hold it. Pulse those elbows to the back. Squeeze. Elbows in. Four, Three, two. Drop it down. Pulse front heel, but drop that back knee. Keep them include. Four. Three, two. Together squeeze. Four, three, two. Bring it in. Knee and squeeze. And out. Chest and shoulders, back and core, in and out. Really think tight. And back lunge it. Here we go. Up and breathe. Oh, man. Yes, you can. Four, three, two. Good. Take it here. Pulse, pulse. Four, three, two. Tap it out. Ah, yes. Grab a quick sip. I know. Breathe. Toning is right. Right. Let's open it up. Down, right here. Seated position. I'm going to give you a few different options from here, so stay with me. We're gonna turn those palms in. We're gonna get back of the legs with the bridge. We're gonna get back of the arms. And a big chest opener. Core is also working, bringing it here. Just lifting it up. 3, 2, 1. Take it up. Drop it down. Slow and control. Take it up and down. What I want you to think about is pushing. Little slight bend in the elbows, pushing through the heels, and lifting in the core. So everything's working together on this first round. We're going to isolate the upper and the lower as we go along, so keep it going. Full body. Here we go. Four. And down. Three, Four, two. Last one. So stay here. If you're in my prenatal, postnatal crowd, but if you can, we're gonna take it back to the elbows, push it up, back and push. So lower yourself down. If you're pre or post, I just want you to hold here. You can keep doing your lift, right? Everybody else, if you can, Elbows down, push up into the hands. Elbows down. Push. Four more. Four. I know those wrists are feeling it. Take breaks if you need to. All the way down and up. Put them together. So all the way down. Up, up and down. Take it down and up and down again. If you're not leaning back for your core, just keep it Moving. Burn, right. 4. Breathe. Elbows. Touch them down if you can. Push it up. Two. Last one. Yes. Relax. Slowly lower it down. Let's give that upper body and your wrist a break. But bridge lift right here. Here we go. Take it up and down. Lift and lower. I want you to use this time. Focus on that core. Pull everything in. Drive those heels in. Lift and lower. And breathe. Good. Hold it up. Take those knees all the way out. Outer thighs, all the way in. Inner thighs, or as far as is comfortable for your knees and your hips and your joints. Keep the glutes working, but think abductors, adductors. Nice and slow. Let's speed it up. Here we go. Take it. 8. Outer thighs, inner thighs. Keep squeezing. Keep that core engaged. Stay lifted. Four, three, two, one. Yeah. Hamstrings. Little stretch right here. So one at a time. If you need to modify, especially for core, I want you to keep it right here. Just that stretch, if you're able. Pilates scissors. And breathe. Keep that foot flexed. So we're actually getting the stretch along with that core work, right? But if you're modifying, you're just keeping it all down. Keep breathing. Yes. Take those hands together. Across, across. There we go. We've got 4 and 3 and 2 and 1. How about I bring it up? Ha. Right. So many things working. We got chest, we got shoulders, we got back, we got hamstrings and glutes. Little taps right here. Bring it back up to your feet. Grab a sip and a towel. How are we doing? Are you feeling that burn of the toning? Is your heart rate getting up? I hope so. Let's keep it going. We're more than halfway there. Two thirds of the way there. Let's get it done right here. We're gonna take it side lunge and up. Side lunge and up. I want you to start just shifting your weight. Drive those hips back out and in. Good. If you're ready, step into it. So we're taking it here. Step. Here's what we're gonna add is a little bicep curl. Take it here. Up and down. Good. Think about you've actually got weights, or you're pulling your hands towards your shoulders. Yes. Four more. Four biceps all on one side. Watch me. We're gonna pulse, pulse, pulse. And up. Three, two, one. Step it out. Shift your weight. Step it up. Biceps, keep it going strong in those arms. Shift your weight. And up. Three, two, one. Two more. Yes. Last one. Take it down to the side. Pulse into the hip. Keep it here. Four, three. Hold it here. Pulse those arms up. Four, three, two, together. Pulse. Four, three, four, two. Take it up. We're going out and in. Breathe. Yes. Well, we should relax those legs. 4, 3, 2. Other side. We're going weight shift. Push it up still. Biceps. Watch my arms too. I'm going here. Push back here and up here. Push back. So we're adding a little bit of triceps, even though those triceps should be tired. Right here. Step it up. Two more. Breathe. Last one. Good. Take it down right here. I want you to pulse it into that hip this time. We're gonna pulse those arms to the back. Take them here. Pulse. Squeeze. Lift. 4, 3, 2. Together. Post shift to the side while pushing your arms back. 3, 2. Take them up right here. Squeeze. And back. Squeeze. Pinkies together. Yes. Four more. Four, three, two. Good. Let's get some core. Take them across. Across. Shake out those arms. Are you feeling that toning? Bring those knees up nice and light. Loosey goosey to shake it out. Then we're gonna get a little standing core and cardio because we're almost done up top. So let's finish strong. Breathe up. Watch me here. Side. Cross side. Join me. Take it here and here. Good. Four more. Slow four. And up. Three, two. Last one. Good. Take it here. Up, up. In four, three, two. To the side. Up. Yes. Four, three, two. Other side. Take it up. Take it across. In and up. Breathe. Let's go. Four across. Three across. Two little pulses. Get ready. Take it here. Up, up. Four, three, two. Side abs. Yes. Four, three, two. Tap. Yes. Toning. We got it. Take it. Four, three, two. Good. Turn here. Stagger. Touch it down, reach it up. So it's your staggered deadlift. It's a hinge of the hips. It's not a lunge, it's a hinge. And reach it up. Drive into the heel. Keep it here. Or if you're able, take it up, tap it down. Take it up, tap it down. And breathe. Good. Hold it here. Lift. And lower. Lift. Arms up and straight. Keep it here. Or if you're able, lift and down. Little bend in that front knee so we keep everything working. You should feel lots of booty. 4, 3, 2, 1. Hold it up right here. Hands behind triceps. Turn it center. Yes. Plie burn. Yes. You can do it. We are so close. Hold it here. Hold. Elbows out and in. Out and in. Squeeze. 4, 3, 2. Hold it up together. Heels, push in. Yes. Push up. 4, 3, 2. You turn it in right here. Staggered deadlift. Very slow weight in that front heel. It's a hinge, not a lunge. If you can take that foot off the ground, Reach and up. Reach and up and reach. Hold it here. Lift and lower. You can keep it here or hands on the ground, little bend. Here we go. Lift up. So a little half lunge in that front leg, squeezing the glute at the top. Push in the heel at the bottom. 4, 3, 2. Shake it out right here. Knees right. I know. I'm feeling too. Let's take it down to our mat in four, three. Yes. Two. Good. Take it down right here. Quick step. We are close team towards the end. Let's get it done. So on your knees or on your toes. Pre post doctor, stay up upon these knees. You're gonna take it here and you're just gonna tap one foot back, then the other. Top foot back and then the other. Everybody else holding that plank, join me here. We're starting with this. Keep breathing. We're gonna bring one knee in. You're gonna knee and lift. Take it back. Knee and lift. Take it back. So in order to get that knee, you have to do a little pike of the hips. So lift. If you're pre post, I want you to take it back and still bring it in and tight. Take it back. If you build, feel better in your hands, you can be there too, Wherever you have the most space and can get the best range of motion. Four more. Just like that. In and lift. Take it back. Three and up. Two. One more. Stretch it back right here. Up on those hands. So pre Post. You're just gonna bring it here. Little pulses. Everybody else, take it up. We're bringing it in. We're gonna pulse and lift. Join me. You can do it. 4, 8, 7. I know it's burning. I know we're tired, but let's finish it out strong. Other side. Bring it in. Little lift. Knee to chest. Stay on the knees if you need to. Yes. Four. Three, two. Relax. Stretch. Ha. Sweating. I don't know about you, but let's get it done. Team. Side plank. So close. Take it here. We're gonna lift and hold. Join me here. Good. We're gonna take it down, lift it up. Take it down. Lift up. Use this hand if you need to. Down and up. One more, top hand. Twist it in. Bring it up. There we go. Take it in. Bring it up. Down and up. Last one. Good. Outer thigh. You're lower. Take it up. Flex that foot up on the knee for four. Three. Two. Good. Flip it around. Other side. We're gonna get all that here. We're gonna get done with it quick. Bring it up. And hold. Find your balance. Knee, your toe. Down and up. Slow. Take it down slow. Bring it up. I want you to use that core. That's why we're going slow. Pull in tight. Right here. Take it down. Yes. And up. Down. Twist it right here. Take it. 4. And up. 3. I know, it's almost harder. Slower, right? 2. One more. All the way down. Flex that foot. Outer thigh. Two more. Just like this. Up on the knee. And breathe. Yes. Good. Relax. Nice work, team. Yes. All right. One last move, and then let's be done with it. Team, Right? All right, we're gonna take it here. We're gonna slowly lower it down. Modification. You're gonna stay on your knees. Take it down all the way up. And lift. Take it down all the way up. And lift. And then if you want to walk it up, walk about. Otherwise, guys, we're gonna go down. We're gonna lift, we're gonna take it up, we're gonna pop it up. So join me here. It's your last move. Full body. Think of it as a bonus move. Let's get it done. Here we go. Slowly. Lower down. Superman. Bring those elbows in. Pop it up. Pop it up. You can go nice and slow because we want to tone. Pop it up. Pop it up. Or again, modification. It's a little push up. And a bird dog. Bird dog. Pop it up. Pop it up. You can here. Pop it up. Pop it up. Let's go. Four. And squeeze. Three. Last two. Last one. Oh, man, right? I know. I feel it too. Catch your breath, everybody. So much sweat, right? Shake it out. See who needs equipment, right? We can get that toning. I don't know about you guys, but my triceps and booty, my favorite places to work are feeling it. Core as well. Let's take that big stretch up. So on those days that you don't have access to equipment or if you don't have equipment at all, this is a great workout. As you can tell, we got the heart pumping for cardio. We got everything working. So we got upper body with push, with pull in the back. We got lower body, our squats, our lunges, our hinges. We got lots of core and we got lots of burn, right? Lean into it here. Pull that toe towards you into that hamstring. Check out all of the other videos on my channel. I do have a whole playlist of no equipment as well as lots of other fun stuff. Check them out. Don't forget to subscribe. If you liked this video, let me know in the comments. And please subscribe when you subscribe. That helps. Helps me be able to keep making completely free workouts for you here on my YouTube channel. Grab onto something if you need to. Or take this down to the floor. Tilt that hip forward. Yes. Good work, team. I am feeling it. I don't know about you, but I hope so. Breathe. Of course, check the link in the description below and check out the Body Fit Athletic Club. If you're looking for more support and accountability, that is where you want to be. And check out all the information on my website, other ways that I can support you. And of course, again, don't forget to subscribe to the channel. Follow me on social media at Body Fit by Amy thank you so much for joining me today, for being here, for showing up. If you showed up, you are successful. That is all that matters. And I am so proud of you for being here. One big deep breath in and out. You did it. That was your full body. No equipment toning workout. Great job, everybody.