36 Minute CARDIO AND MOBILITY WORKOUT Body Gratitude Cardio Mobility (No Repeat Day #19)

Hey everybody. I'm Amy from Body Fit by Amy. And this is your body gratitude cardio mobility workout. This is day 19 of your no repeat challenge. However, this is an amazing workout that you can do at any time. When you just need some cardio, when you need some mobility, when you need some strength, when you just need a little pick me up to appreciate your body. This is here for you. I'm going to give you lots of different options to be where you are today and work to your level. Are you ready? Let's do it. It go ahead and just start moving your body. Find a pace that is good for you. Give yourself a second just to breathe it all in, Shake everything off. Let go of anything from your week, from your day, from the month, from the year. Whatever it is that is holding you back, that is stressing you out, let it go. I just want you to be here with me today. It's just us. This is your workout. And this workout is all about how we feel, right? All of our workouts are that and all of our workouts are making us stronger and have more endurance and yes, probably look and feel better. But this workout is about appreciating our body for all the things that it can do, all that it does for us. But we're gonna keep the energy up, right? I have another body graduate that's more about mobility and stretch. It's a little more of a meditation. This one is energy. Let's keep it going. Your goal today is just to move and move in a way that feels good for you. This is a no repeat format. Let's roll those shoulders. Why not? No repeat format. We don't need much of a warm up because we're going to get it as you go. And we will start with more mobility. We'll work our way up to some cardio. We'll be adding on to these moves and of course you pick your level. I will give you lots of options. So if you need more mobility or more flexibility, you keep it that. If you want more cardio, I'll give you options to pick up the intensity and pick up the pace and, and if you want more strength, I'll give you those options too. It doesn't matter what it looks like, it matters what it feels like. We are expressing gratitude for our body today and we are getting it done. Go ahead and keep that march, but drive those knees up. Let's bring those arms up. So up to you again. If you want more mobility, keep it here. If you want to bring that energy up, keep it here. And while we're doing that, I just want you to feel in your body, feel as the energy's coming up. Feel those endorphins, right? Those feel good hormones we talk about. Feel as that is rising up in your body. If you want a little more cardio, feel free. Add a little hip. Skip, skip or hop, you can add that in. It's up to you. But if you want to just keep it here. You pick your level. Again, this is all about starting at one level and then adding on as we go. Let's tap it out right here. It's a little tap. Start with just this. While you do this, I want you to feel that mobility in your hips, and I want you to think about that lower body. All of those things that your lower body does for you day to day gets you from place to place, supports the rest of your body, your torso, your upper body. I want you to think about those legs, those hips, those glutes, how strong they are and how much they do for you. Reach across if you're not already. And again, if you want more mobility, keep it here with a good stretch. If you want more of that cardio, take it up. If you want more of that strength, I want you to get a little bit lower. You can have any combination of that. How are you feeling now? Is that energy up? Do you feel it? I do. Are you thankful for your body today? I hope so, because I am. Let's keep this movement with our lower body, but reach over your head. Really lengthen. Stretch it right through here. Yes. Feel that again. You can slow it down. You can think more about the stretch, the mobility, the flexibility. You can pick up that pace. Add a little hop step if you want more of that cardio. And again, you can get low. If you want more of that strength, any combination that is good for you, we're gonna get it done. Let's now reach down to the ground. So again, mobility, flexibility, cardio. Pick it up. Yes. Strength. Get low, get low. It's kind of like that little side lunge, right? We're here, we're here. Keep it going. I know there is that heart rate, right? We're gonna work in these blocks where we keep it going, but we'll make sure we get some water and that we keep everything moving. Keep breathing right through here. Again, pick up your pace for cardio. Give yourself mobility for mobility, or get low for strength. Yes. Team for 5, 4, 3, 2. Tap it out right here. Let's grab a quick sip of water. So we're Just a few minutes in. How does that feel? Give yourself this little check in moment. You can keep it moving. You can take a real break if you need to, but breathe in through your nose, expand through the sides, out through your mouth. How are you feeling? Do you have that energy up? It might feel High heart rate. I feel that. I feel a little out of breath. That's okay. That is my lungs and my heart working hard for me. Getting stronger. Get that water. So remember that some things that you hear me say in all the workouts, but I will constantly remind you, if it is hard, it is because you are working hard. If it is challenging, it's because you are challenging yourself. And if you're feeling a little bit uncomfortable, it's because you are pushing yourself out of that comfort zone. Comfort zone. Keep all those things in your mind as we go throughout today. And let's be thankful for this body, this body that takes us through life, this body that helps us move. Let's take it to some little knee raises right here. So little taps. We'll start with this, and we're gonna add on as we go. No, repeat again. Working in these blocks right through here. So I'm touching my knees again. You can keep it lower if that's better for you, but I want that motion with your arms to get mobility. Right? We're all pretty tight through our body today, so let's keep it going right here. Hand up, Hand up. Yes. You can keep it going if you want. Twist it here. Yes. Strong core. That is your center. Your core is working hard for you all the time. It's keeping you upright, it's keeping you balanced, it's keeping you from falling over again. If you need to take it down a notch, take it here. But think about how hard your core is working for you day to day, right? If you want, add that little jump. Where's that power? I want to see it right. Even if you're just getting mobility, take your time. Bring it here. If you want more cardio, add that hop. Yes, you can. How strong are you? I see it. I see it in you, and I hope you see it in you. You are strong. You are powerful. Drive it up for power. Yes, team. Let's get it done. Keep breathing right through here for 4, 3, 2, and 1. Catch your breath. Little taps. All right, we're gonna take into a little side lunge. So I want you to think about opening up the hips for mobility, those strong lower body muscles, that strong core and hip opener. So watch me take it slow right Here, Side lunge. Push it out right here. Down and up. You can start nice and slow. We're aiming to get shift into the weight here. Side lunge. Right through here. Right here. Yes. You got it. If you want. Get low. Reach high. Get low. Reach high. Yes. Team. Keeping it. No repeat, because we're gonna add on as we go. Right through here. Let's keep it on one side. So watch me here. One side down. Tap it in. Down. Tap it in. Core engage. Sit low again. If you want more mobility, hang out right through here. Give yourself a second, then push out of it. If you want more strength, I want you to get lower. If you want more of that cardio, bring it up. Yes. What is your dot body doing for you today? Think about that. I know we tend to trash talk our bodies a lot and why they do so much. They show up for us every single day. Let's add a knee right here. Drive it up, down. Drive it up here so you can keep it just right here. I want you to think about that hip mobility. If you want. Jump. Yes. Feel your power. Step into that power. It is in you. It's already there. We don't have to find it. I just want you to step into it. Down. Yes. Let's do a little hip roll. Hip roll. Take it down. Roll it through. Yes. If that leg is feeling it, you can just take it here. That works. Two, four. Shift your weight. Three, two. Other side. Right here. Take it down. Tap it up. Shift your weight again. You can take longer to step into it if you need to, or you pick up that pace. Whatever you need for where you are today. This is your workout, your movement, your body. Gratitude. Let's add a knee. Down and up. Right here. Down. Hand up. Breathe. Drive it up and through. Core engage. Get low, get high. You're getting the stretch. You're getting the strengthen. You're getting the cardio. Feel it in your body. Add that jump if you want power, bring it up. Power. Bring it up. Yes, team. I know. Get low, get high. Stretch it out. We're feeling it. Yes, we are. You can go slower if you need to. Hip roll right here. Sit low. Roll it through. Get low. Roll it through. You can take your time. If you're over the side lunge, Just roll out that hip. You got four, three. Yes. Two, one. Everybody catch your breath. Tap it. Your hips. Are your hips feeling open? Let's be thankful for our hips right now. Right again. It's a body part that we often label trouble zone. Too big hip dips. Whatever it is. But your hips are strong. Your hips are taking you places. Your hips are supporting your body. Yes, those hips. Think about it. I know it sounds so silly, but really let that into your body. Be thankful for this body that shows up for you. Let's grab a sip of water. All right, team, I don't know about you, but I am feeling that energy, and I hope you are feeling it, too. I know I'm being extra silly and extra out there today, and I hope you can just embrace it, because we need this, right? We need to be reminded of the gratitude that we have for our body, for ourselves, for the ability to show up for ourselves and show up for others. Tap it out. All right, team. Right, how about we take it down to the mat? Let's give ourselves a little second here so you can get a little hip flexor stretch right here. So we are going to start with that world's greatest stretch. So I'm going to take it from the plank right through here. You're gonna stretch. Then we'll add that. Add on with a little stretch if you need to. You can also do this from a standing position. We're going to add a child's pose and some core as we go. Stay with me. Listen to my cues. We'll add on. We'll make it cardio, but we're going to get a lot of mobility here as well. Start on those knees. Let's come into that high plank. Wrap that cord. Tilt that pelvis. If you need to stay on the knees, that's fine, too. If you can come up into that high plank, step it up, back to center. Right through here. Step it up, back to center. That back knee can be in that high plank, or it can drop the knee down right through here. You keep going again if you need to, you can tap it from here. Yes, Here. Breathe. Let's add that reach. So you're stepping, you're reaching, you're down. Step back, step forward. Reach. Now, if you feel like you're losing that good plank position, I want you to slow it down. I know we're feeling that cardio, but sometimes it makes us lose that form. So keep it here. Remember, you can also drop that knee down. Reach right here. Down, reach. And up, down. One more like this. Here's what we're gonna add on team. Watch me. This opposite hand, you're gonna do a little half push up. That's gonna get that stretch. Take it back. So watch me one more time. World's greatest stretch. Stretch it up. Other arm. Half push Up. You can drop that knee if you need to, or you can. You can drop that extra hand, but let's get it done. It's gonna get the heart rate up and get that strength along with mobility. Here we go. Step, reach, half push. Up and back, step. You do not have to go the same pace as me. And again. You can drop that knee down or again, take it from the top. Keep the knees down the whole time. That might work, too. Two more big step, reach, half push. Up and back, step, reach. Yes. Relax, team. Child's pose. Right through here. Yes, you can. Let's come up onto your feet. Tap it out right here. Hips feel open, right? All right, so let's take it to that hamstring curl. So flex your foot. Here's the idea. Right hamstring curl, but it also hip flexor stretch. So let's cross those arms in front. You know, I love this move for cardio mobility. Right through here. Yes. If you want, you can pick up your pace. You can make it more of a squat. If you want more strength, you can pick up your pace. Add a little hop. If you want more cardio, what do you need today? Where are you today? Where are you in this moment in the workout? Maybe you're feeling energized and you want to pick up that cardio. If you are, I love it. It. Let's get it done. Maybe you want a little more strength. You're feeling that power and you want to take it here. Or maybe you're keeping that mobility. That works. Two, let's take those hands high. Pull them down. Yes, team, whatever you need. Where are you? Let's tap those heels behind. Tap, tap. Don't get too caught up on actually touching your foot. You can even just open it up through here. We're opening up through the shoulders, and we're opening up through the hips. So even if you're just tapping back or bringing it up, feel that mobility and feel that strength, right? Yes. Look how flexible you are. Look how mobile you are. If it feels hard, remember, it's because you're working hard. Let's switch it to the front right here. So heel taps, heel taps. Hands behind your head. So stretch through the shoulders and the chest. Right through here, Right? Little taps if you want. Pick it up, pick it up. Yes, yes. Or you can squat it up to you. Strength, cardio, mobility. What are you here for? You are here to move your body. You are here to celebrate your body. Let's get it done. Right. You're here. Yes. You are strong. You are capable, and you are here. I'm gonna say that again. Say it with me. I am strong, I am capable, and I am here. I don't care if it feels cheesy. Embrace it. Hear it. Even if you don't believe it right now, you gotta keep saying it, because you're gonna believe it soon enough. 3, 2, 1. Let's tap it back and reach. Right here. Tap and reach. Slow it down. Big stretch forward. Lengthen through those arms. Reach up. If you want, you can just keep the tap. You can go slower or faster if you need to, or you can really get down there, right? Low lunge. Step it up. Low lunge. I'm actually tapping my knee to the ground. But you don't have to. You open up those hips in a way that is good for you. You reach those arms up in a way that is good for you. For you and your body. Your body is amazing, but it is different. Everyone is different, right? So things are going to look different on me than they are on you. They're gonna feel different, and that is okay. We're always working to get stronger, to get more mobile, to get fitter, to feel better, to get more endurance. But in a way that works for me. Watch me. So step it back. Twist your torso. Step it up. Start slow. Don't get as low yet. Right through here. Down. Twist and up. Down. Little balance. That's okay. Take it here. Down and twist. Reach it up. If you can pick up that pace, go through here. If that's not good for you, you just keep it slow. Low lunge or tap back, doesn't matter. Move for you. You got it. Take it down and reach. Take it down and reach. Reach. Yes, team, four more. Four, three, two, one. I want you to tap behind right here. Tap and tap. Take a minute. How do you feel in your body? Do you feel strong? Do you feel a little winded? A little tired? Me, too. That's because we're working, right? Anytime we increase that intentional stress, the good kind of stress on our bodies. They're gonna feel it. They're gonna feel a little uncomfortable. And that is okay because we grow from that, right? We cannot grow without change. We cannot change without failure. We cannot fail without trying. So I am so glad that you were here today, trying. You can do a little tap if you want it to be more of a skater. Reach up, reach back. Reach up, reach back. You are here, you're trying, and it's not even failure, because there's no failure in fitness. But remember, it might feel that in the moment, because you were pushing through the challenge, your body is adapting, reacting to the stress. Let's take it. Rainbow skater. Rainbow skater. If you want more mobility, take it here. If you want more cardio, pick up your pace. If you want more of that strength, get low. Get low. Yes. Team. We are here. You're doing it. You are growing, you are changing, and you are making it happen. 8. Stay with me because we're going to the mat after this. Push through because you have it in you. You have the power. It's here. Two, one. Oh. Hands on your heart. As you tap that off, feel your heart beating. You are alive. You are here in this moment. I am so grateful for this moment right here. Say it with me. Even if you say it in your head, I am so grateful for. For this moment right here. And I am so grateful for this body that has brought me to this moment. Right, Grab a sip of water. Ah. Team. I'm feeling it. I needed this workout. I don't know if you did too, but all the things that we love from workouts, all the amazing physical benefits we get, but also the mental, the emotional, all the things that our body can do. Remembering that. Okay, let's take it down to a seated position. All right, we're still gonna keep some cardio, but we got a little more mobility from the seated position. If you need to sit on the edge of a chair, you can, but I want you to take those knees out to a little butterfly right through here. Feeling it right, so you're here. If you can bring those feet in close, great. If you need to take them out a little bit. But I want you to take a nice flat back, so lifting up through the top of your head. And I want you to lean forward. Feel that stretch right? All the way through. All the way through. Trying to keep your back flat. So we're here breathing into that, but we're nice and straight. That's really going to release in that low back. We're releasing in the inner thighs, right? So trying to stay straight and tall. A few deep breaths into that, and then come back up to seated. Now we're gonna round in that back and walk those hands forward. Let your head and neck relax. Drop into that. Feel that Your back is strong. Those legs and hips are strong. Those arms are strong. Feel that as you get that release, right? All right, bring it here. Feet out in front. Little hamstring stretch. Just a little shake right through here. I know. I feel it too. Pull those toes towards you. Big inhale up again. Flat back. Fold it over. Oh, I know I'm tight, too. Few deep breaths, Pilates style. One more, and then as you're ready, release in that back. You can get that little round. Let everything drop into it. Pull those toes towards you. Breathe into that. And let's take it right here. All right, so we're going into that 9090 stretch again. If this is not right for you, then I want you to sit on the edge of a chair and just rotate your knees that way. But here's what we got. We're going 90, 90 here to here. If you need your hands to give you that balance, take it here. Slow and controlled if you can. We're rotating it here, so just start slow. You don't have to rotate when I rotate, but we're going here to here. Breathe. Take it here. And then let's add a little stretch. Lean into that leg, right? Three, two, one. Roll it through. Bring it up. Lean into that leg. 3, 2, 1. Bring it up. Let's get two more like that. 90, 90, yes. 3, 2, 1. Take it here. Yes. 3, 2, 1. Back to center. Watch me. I'm gonna turn into it here. I'm gonna rotate here. I'm gonna step up. I'm gonna step down. Slowly down. Watch me. One more time. Turn. Use your hands. Turn. Step up. Take it down. If that is not right for you, you just keep that 90, 90. Or you can take it to some alternating lunges. It does not have to look perfect, right? You're just coming up to the lunge, then back down to the side here. Right? Take it down. Use those hands to give you a little bit of balance, right? Take it here. Take it here. Up. One more. Other side. Yes, I know. I feel it too. And here, let's take it to that child's pose. Down right through here. Stretch it here. Let's take it here. We're gonna take it to a bird dog. Lengthen big stretch. Shift those hips forward to feel that core. Then back to center. Lengthen. Big stress. We're gonna make it more cardio in a minute if you want, but let's focus on that core. Tilt that pelvis. Pelvis. Tuck that pelvis. Lengthen neutral spine. Flex that foot. Let's get one more so you're here. So right here you can lift up in that bear plank. Drop it down, bird dog. Right here, if that's right for you. Lift it up. Core down. Bird dog, right here. Lift it up. Lots of core, bird dog. One more. Lift up. And here, one more option. Lift up. Pop back, pop in and down. Bird dog. Yes. If you want, you can pop it back or walk it back. Drop it down. Lengthening that bird dog. Lift it up, pop it back or walk it back. And down. Reach. Yes. Team, take it up. Let's get two more. Keep that core fired up. Little lift. Pop it back or walk it back in. Slowly down, reach. Pop it up, pop it back in slowly down and reach right, right through here. Child's pose. Again, big stretch. I want you to shift side to side right through here. So right here, I want you to reach that arm through and get that little mobility. Think about that mobility in your arms. What have your arms done for you today? Right? Think about it. Maybe they're carrying the groceries, maybe they're carrying the kids. Maybe you're getting your job done. What is it that those arms, your strong back, your shoulders, what do they do for you at day in and day out? Let's get that other side. Maybe there's something that you don't love about them, and that's okay. You don't have to love every part of your body, but you can have gratitude for every part of your body. It is not about trying to force yourself into some, oh, I love everything about my body. That's not realistic. That's okay. It's about having gratitude. Bring it up. Let's roll through. Cat, cow, right through here if you can. We're gonna walk it back to that high plank. Otherwise, I want you to stay right through there. We're gonna press up to that down dog. Feel that stretch, little petal of your feet. If that's not right for you, you just take it to child's pose. But if you can pedal, and then we're going to take it forward into that plank, then back to that down dog. We're going to progress this one pretty quickly. So we're not here very long, so just stay with me. And then back down to that plank. We're going to take it up. Pedal those feet, and then as you go into the plank, drive the knee forward into your pigeon, take it back, right? And then push through, Take it up. Down, dog, pedal those feet. Plank. Drive the knee forward into the pigeon. You find what version of that is good for you. If it's down dog into pigeon. If it's child's pose into cat, cow, whatever it is for you, stretch out the the back. Stretch out the core. Feel how strong you are. Feel how strong your core is. Feel that heart rate getting up. And let's finish it out right here. We're almost done with this workout. Take it to that pigeon. Let's get one more pedal. Take it to pigeon. If pigeon is not right for you, you just find a comfortable seated position. But if you can, let's hold it here. Breathe into that. Oh, man. Again. Those hips, those hip flexors, your legs, your lower body showing up for you every day. Switch your sides if you want to. Take it here. Ah. Maybe you're tighten those hips because you work all day long or you're driving the people you love around or you're driving to your job. Maybe those hips are tight from that. Thank your body for allowing you to do that. Bring it up to all fours. I want you to roll back onto your feet. Pedal here, and then very slowly come back up. We are almost done. Roll those shoulders. Let's take one more thing up top. Since we're here, take those toes out wide. Just a little tap. Give yourself a second. Right, let's finish getting that heart rate up again, starting at the top of your body. From your head, from your smart, powerful brain to your eyes, your ears, your mouth. That allows you to be heard. To those shoulders that are carrying a lot, right, Literally and figuratively to. To those arms that are reaching every day for something new, for something different. Through that core that is supporting your heart. All of those things. I want you to start at the top of your body and just work your way down and think about what you are thankful for. Those hips, your back, your legs, your feet taking you place to pace. What is it? I want you to take it through there. I know that feels like a little bit of repetition because we did that in the beginning, but we're taking it here. Right here. Big plie, reach and up all the way here. Do a little plie up. All the way up here. Let's just take it all the way down. Feel those hips all the way up. You decide if you want to take it just here or if you want to really drop down. Hip opener. Take it down. Take it up right through here. Down. If you want, add a little jump up. Yes, you can. Yes, you will. And yes, you are. You are doing it. You are strong, you are capable, and you are here. And those legs are burning. And we love it, right? You got four. Whatever it is for you. Three, two. Last one. Yes. And relax. Roll those shoulders. Let's take it down into a seated position. I know I brought you you back up just for that, because I wanted to end with that. Heart rate up, knees out. Let your head drop side to side to side. Right through here. You can take that opposite hand, press those fingertips down. Our hands are fingers again. They do so much for us. All day long, all that texting, all that typing. Thank you. Hands again. I know it sounds silly, but you wouldn't believe. If you just take a moment to think about all that your body has done for you, all that your body does do for you changes your first perspective, right? Maybe it's giving you the people you love. Maybe it's getting you to this point. Maybe it's surviving an illness or an injury, whatever it is, maybe it's just waking up today. That. That is gratitude enough, right? Can just be gratitude for the fact that my body showed up for me today. Let's put one hand on your heart, one hand on your belly. And I just want you to feel the breath inside of you. I want you to feel your heart beating. You to relax in your shoulders, in your head and your neck. And whether it's out loud or in your head, I. I just want you to say thank you, body. Thank you for showing up for me in all the ways that you do. Thank you for showing me my strength, my power, my endurance. Thank you for showing me who I really am. And just take a moment to believe that again. I know maybe it sounds cliche, but if you really let it in your body and really feel it, you will believe it. And you will pass that on to the people you love in your life. Whether that's your kids, your daughters, your sons, your partner, your co workers. When you believe that, they will see that and they will believe that. A few more deep breaths. One big deep breath in and out. You did it. That was your body. Gratitude. Cardio mobility workout. Great job, everybody.