38 Minute Mini Band Cardio Barre Workout | For Mobility, Flexibility, Strength & Cardio

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your mini band cardio bar workout. This is day 22 of your October athlete challenge. We are gonna get mobility, flexibility, but we're gonna get strength toning and of course lots of cardio using our mini loop bands. But don't worry if you don't have a mini loop band. You can do this workout body weight only and you are still gonna feel it. But are you ready? Let's do it. Okay, so let's start with a little march. We're going to roll through our shoulders to the back and to the front. We're going to get a quick warm up without our bands, so bands are out of the way. Again, you do not have to have mini loop bands to do this workout. You can do it all with body weight and you will still get everything moving and everything working. If you don't have bands and you're interested in getting them, make sure you check the link in the description below and my discount code. They are a really great tool that you can use in a lot of ways. I have several videos for them and they are pretty inexpensive and easy to store or take anywhere. So they are a good tool to have if you're interested in getting some. Let's go big arms up and drop it down. What we're gonna do is everything that we do, we are going to start with the band. Almost everything will be upper and lower or upper and core or lower and core. Let's go flat back down and round it up. So we'll start with the band either in the arms or on the legs. And then we will switch and then if you have more than one band, there'll be an option to put them together or to pick where you want to get the extra work. Right? So don't worry. I know that sounds confusing, but I will talk you through it as we go. The main thing to remember is to just keep moving. We're going to get the heart pumping, we'll get the muscles working. So don't worry about the details. I want you to be doing things safely and effectively and to stay safe and keep moving. So I'll give you lots of options within that. I know sometimes bar and Pilates people get worried that you have to be super coordinated or that you have to be a dancer. No, not true at all. Again, as long as you're moving. But I will give you several options. You work to your level and as I always say, be where you are today. If you showed up for this Workout today, you are successful. That is all that mattered. Show up, keep moving. Those are my rules, right? All right, let's take it here. Hands here to here. Make sure that you're. If it's appropriate for you, that you're getting a little twist in the torso. Side to side, right? Breathe. Keep it going. Heart rate should be getting up, I hope. And then let's get a little mobility work. So we're gonna go up and back. Reach and pull. Just keep it going to the side. Four, three, two. Good. We're gonna drop it down, down and up. If you want to put your hands here, you. Can you get a little more stretch? Four more. Four, three, two, one. Through the center. Up and back. There we go. Connecting with the core. 4, 3, 2. Good. Drop it down. Cool balance. Down and up. 3. You can stay up or hands here. Push to the front. 4, 3, 2, 1. Take it back to center. Tap, tap, reach. So we'll come back to this tap and reach a lot. In between our exercises, we're also going to give our hands and legs breaks from the band while keeping the the heart pumping. So you keep tapping here to keep the heart rate up. Watch me. First, we're gonna grab our bands. We're gonna start with it up top. So if you've got a lighter band, probably going thicker or heavier for the lower body, if you have options and medium to light on the upper body. But again, do what works best for you. So our very first move I'm going to show you first with no body or with no band, just your body weight, is we're going to do a little squat. Step out. While we also push out for triceps. So extending out to that side here to here, here to here, we're going to do it with the upper holding the band. It's going to look like this. Push and push. Then we're going to put our feet through, and we're going to do the same motion with it at the lower. Then we're going to put them together. We're going to get a little side knee in between. Go ahead and grab your band again. Don't worry. I'm going to talk you through it. Don't worry about intervals. We're just going to keep it with a nice, easy flow here. Get the heart pumping, get the muscles burning. Holding it here at the top, stepping out side to side. Here we go. So push out and in. Push out and in. So you're getting a little squat. You don't have to get super low unless you want to but if you'd rather just keep it a step out, that works too. And then my arms are pushing. So extension. Tricep extension. If you have a thicker band, you can't get as far. That's okay, but keep it going so you push through the resistance of the band. Right? Here we go for eight. Yes. Seven. Elbows up. Six. If you don't have the band, just be nice and tight. Four, three. Four, two. Let's hold it on one side. Out and in. Out and in. Little pulse. Breathe. Yes. Triceps. It can be small like me, or. Out, out. Four, three, two. Other side. Right here. Out and in. Push. You want to bring this band over a little bit, but if you can stay nice and tight so we get the back. Or again, just your body weight. 4, 3, 2. Relax. Good. Catch your breath. Hold that band up top before we put it below. We're gonna do a little side knee. Pull it down. Side, knee and switch. Side knee and switch. So with the band, you're getting the resistance and you're crunching in the side. If you don't have the band, just be tight as if you're pulling. Right. Squeeze sides and hips. Here we go. 4, 8. Oh. 7, 6, 5, 4, 3, 2, 1. And relax. We're gonna grab that band. You can keep the same one if you've got a thicker one. Go with that. You're gonna put it at your ankles or mid calf, between your ankles and your knees. We're going to do exactly what we just did. Body weight for the upper body. Banded legs, if you can. Here we go. Step it out. Out and in. Right? So a little more resistance for those legs. So really push away. Take those knees and the hips out. And then keeping the arms moving, nice and tight. So. So intention about them. Are intentional about our movements. Not just here, but really tight. Push out low if you can. Yes. Keep it going. Drop in those hips. Lots of glutes, lots of hamstrings, lots of inner outer thighs. Eight more. Here we go. Eight. And breathe. Seven, six. Stay low. Five, four, three, two. Good. Little side right here. Out. Yes. Little burn. Right. Keep it going. 8. 7, 6. 5, 4, 3, 2. Other side. Right here. Push. Push. My legs are burning. I don't know about yours. Good. 4, 8, 7, 6. 5, 4, 3, 2. Relax. Breathe. Little tap. Keep it here. We're gonna bring it up above your knees, side knee. Really small. If it rolls up, don't worry about it. They're gonna roll up. You're gonna see mine roll up. At some point in this workout, Just readjust or take it off. Body weight works too. Side knees. Here we go. Bring it up and down. It's not going to get very high, especially if you have a thicker band, so don't worry about that. We're not trying to get the same elbow to knee. We're just trying to get the contraction right. Hands up. Bring them down. Bring that elbow down towards the hip. How's that heart rate? Here we go for 8, 7, 6. Really think about this contraction. Core engage. 4, 3, 2, 1. Relax. All right, team, can we put it all together? So you decide if you only have one band. You decide if you want extra leg work or extra arm work. You can do either or. Or if you have two bands, put them together. We're gonna do all of those moves together. Double banded if you've got it, no band if you don't have it. Or pick upper or lower. Let's put it all together. Side step squat. Tricep press. Roll those shoulders back. Zip up in the core. Here we go. Out and in. Push and pull, right? Yes. Get low if you can. Again, you can keep it more of a step out if you want, but try to really drop down in that squat. Push out with the tries. Extend as much as you have room for. I know they're getting tired, but you can do it. Here we go. 4, 8, 7, 6. Yes. 5, 4, 3, 2. One side. Here we go. Out. In, out, in again. You can make it small or really extend it out. Breathe. 8, 7, 6, 5, 4, 3, 2. Other side. Out. In again. Small little pulse or really get it out there as much as you can. 8, 7, 6, 5, 4, 3, 2. Breathe. How's that heart rate? That's why we call it cardio bar. With or without the band? Take it up right here, guys. Roll that band up above your knees. If you've got it low, if you've got it high, just keep it right here. If you got them both side knee. It's small. And breathe. As we get that heart rate coming down, right? It's our core interval, so really think about the contraction here while everything's wrapping in. And up here. Eight. Yes. Seven, six. Five, four, three, two, one. Relax. Take it all off. Good work, team. Grab a quick sip of water. That's kind of what we're looking at. Not everything will be upper and lower, but a lot of it will, so we really get a lot of things working together. Right? Grab a quick sip, keep it moving and let's come back to those knee raises. Arms out. Up and down. Big Arms going front, inside, right? Up, up, yes. So getting the heart rate back up. You stay here. I'm going to show you our next round of moves. All right, we're gonna keep with the band up top. We're gonna get upper and lower. You keep going. Watch me. We're gonna start with our band right at our wrists. We're gonna start with a plie. We're gonna pull it down in front. So push out. Bring those elbows back right above your chest as we do the plie, right? Then we're going to do some pulls and some pulls right here. Then we're gonna put it behind, and it's gonna be here. It's gonna be a little bit weird, but we're gonna do some tap backs as we push. All right? So a lot of upper body, but we'll keep the lower body working. Again, you don't have a band. Just stay with me with really precise movements. All right, Catch your breath. Grab your band. Get ready to place it right above the wrist or somewhere half. Halfway between the wrist and the elbows. Are we ready? Bring it up. Think about that. Pull down. Squeeze in the shoulder blades. Squeeze in the back, low in the plie. Ready? Here we go. And with everything that we're doing, if you would rather just do one, just do the upper. Just do the lower. Totally fine. You can just keep it with that or just the lower. It's up to you. You do. You be where you are today. We're just here to get our hearts pumping, muscles working, everything getting strong. Keep it going. Eight. Yes. Seven. Shoulder blades in. Elbows back. Four more. Four, Three, two. Good, out. Right here. Slide and pull. Slide and pull. So you're bringing those heels together as you pull your elbows back, right? So think of it at like, a row, right, or a row. But we're pushing out on the band as we pull those shoulder blades in. Squeeze. Yes. Good. Here we go. 8. Now we see how this gets our heart rate up, right? We're really not doing a lot of jumpy or high impact. Three, two. Hold it down. Relax your arms. Heels. Heels get lower if you can think about that. Core coming in. 4, 8, 7, 6, 5, 4, 3, 2. Relax. Yes. Breathe. Catch your breath. Bring it up right here. Grab your band on either side. We're gonna take it up here. And bring the knee in. Start slow. In and out. So similar motion where you're pulling down, but instead of our bands on the inside, our hands on the inside, our hands are on the outside. Core engaged. Here we go. Up and down. Breathe. Four, More. Four, three, two. Good. Can you pick up your pace while keeping the squeeze? While keeping the knee? You don't have to go as fast as me. It's up to you. But keep that push, pull, knee drives in. Yes. 4, 3, 2. Relax. Right. Tap your way to that other side. This time we're gonna keep it out. We're still pulling on the outside, but knee in. Right? So zip up that core. Breathe. Here we go. Start slow. In and out. Pull those elbows back. Right. Good. Yes. Breathe again, same motion, but instead of hands on the inside, hands on the outside. So a little different. You should have a little more range of motion. Drive that knee to the chest. 4. More slow. 4, 3, 2. Can you go quicker? Double time. Up, up, right? Yes. Here we go. 8, 7, 6, 5, 4, 3, 2. Relax. Tap it out. Good. All right, team, so we're not gonna go with a wide plie, but we are gonna put our feet in. Whoo. Right at the knees. Close plie and bring it up. If it slides too much for you, then I want you to put it mid calf. That works too. We're gonna make it smaller, and we're going to keep those arms working. We're not going to go as long, so you pick where you want to be. Again, it's gonna roll up. It's gonna slide up. Don't let that frustrate you. Straight you. That's part of the process. So especially with the slick pants that a lot of us wear, and if it's just annoying, you throw it out and just do the motion. Here we go. Right. It's small, not very low, and barely pushing out. So notice with that plie, it's going to be a little bit of out and in for those glutes. Do you feel in the back? Right. Breathe out and in. Squeeze. Yes. Four more. Four, three, two, one. If you have it up top, I want you to take it down low. Right? We're gonna do a little slide. Slide. It's small. Toes are out. Squeeze in inner thighs and glutes while we pull in. Think about contracting in the core. Everything up, up and in. 8, 7. Toes out, heels in. Feel the difference? Inner thighs and glutes. 4, 3, 2, 1. Relax. Turn it here, guys. Bring it back above your knees. Watch me here. Slow. Up and down again. If it's gonna annoy you and it's rolling too much, take it off. Same motion. Breathe. Can we double time? Here we go. Breathe. Yes. Pull it in. Squeezing it here. 8, 7, 6, 5, 4, 3, 2, 1. Other side. Tap it out again if you got the band. Breathe slow. Here we go. Pull it in and up. Think about that core. Engaging all the way. Wrapping in. Four. More slow. Three, two, Double time. Here we go. Yes. Good pull. Eight all. This one's out. Oops, sorry. That's okay. Four, three, two. Relax. All right, team, if you got two bands, you can have one of each. If it being low on the plie is too annoying for you, because I think it's kind of annoying, then take it off and just do the upper. No bands at all. Totally fine, too. We'll make it quick. It's going to be a close plie. Pull down. Hands on the inside. Ready? We won't go as long. Down and up. It's gonna throw your balance again. Those knees are pushing out just enough. You should feel the difference in your glutes in the back. Right? You can go slower than me if you need to. I know this is gonna play with your balance. 7, 6, 5, 4, 3, 2, 1. Step it out. Right here. Breathe. You can move it down to your ankles if you want to, or keep it here. I'm just trying to keep it simple. Pull up and in. Yes. Good. Here we go. Eight, seven. Mine's about to roll. I can feel it. That's okay. 4, 3, 2, 1. Adjust as you need to. Hands on the outside at the knees. Bring it down. Four, slow. Here we go. Four, three, two. Double time. Right here. Up, up. Just keep the tension. Don't feel like you have to pull out so much every time. 8, 7, 6, 5, 4, 3, 2. Other side taps. Adjust if you need to, and get rid of that band. Four, slow. Here we go. Four, three, two. Good. Out in front, up. Keep the tension. Don't feel like you have to go out and in every time, but knee towards your chest. 8, 7, 6, 5, 4, 3, 2. Relax. Take that off. Good work, team. I know. Let's do a little side lunge. Reach. Side lunge, reach. Reach that hand to the back. Reach that hand low. No band. Just to get your heart rate up and get the stretch. Watch my hands reach. Lean hip to hip. Push it back, right? Heart rate. A little shuffle if you want. Up and down, up and down. Breathe. Here we go for eight. Reach. 7, 6, 5, 4, 3, 2, 1. Relax. All right, team, quick sip of water. We are almost done up top. Few more things to really get the heart pumping. Then we'll have a few little isolations. Core and upper down on the mat, and I will give you options. Check in with yourself. How are you feeling? Right? How's that heart rate? Heart rate should be up. All right, guys, starting here, we're gonna take it behind. So watch me here. I'm putting my hands through. If that feels weird to you at all, you just do body weight again. It's gonna be hard to keep it there, but whatever you gotta do, watch me here. I'm pushing out and tap out and tap. So out and up. Or just create that tension. Little lift. I know it's going to be tight because most of us are pretty tight through our shoulders, through our back. So do the best you can. Again, if you don't like that band, you just keep the hands here or here. There we go. Push. And up. Push. See if I can get myself back in. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Little lifts right here. Up. Squeeze. Yes. 4, 3, 2. Other side. Up, up. Balance. Yes. 4, 3, two. Relax. Shake those arms out. Little taps in front. Nice and slow. Or quick. Whatever feels good for you. Take them up. 4, 3, 2. Relax. Drop the the band. Put it at your feet or at your mid calf. All of that together again. Isolation of that glute, push up. And then we'll add. Breathe. So banded legs, push back and up. Push back and up. So you can go straight arms. Right now looks like this. Here we go. Push and and back. Push. Core is engaged. So really pull everything in. 8, 7. Open up that chest. 6, 5, 4, 3, 2. Good little lifts up to the top. If you can get the leg if that balance is okay with you. Otherwise, just keep. Keep it upper body. 8, 7, 6, 5, 4, 3, 2. Other leg, push in, in, right, squeeze. If you want, add the leg. 8, 7, 6, 5, 4, 3, 2. Relax. Take it off. Guess what, guys? We are not doing that with two bands. Too much balance, right? I'm not sure I could even get the coordination, but let's go out and in and breathe. Big arms, big stretch. Breathe. Good. Watch me here. Let's go. Curtsy. Up center, curtsy. You can tap it back if you want to. Keep it not as much on your legs. Just get arms and legs moving. Or get low. Push out of that hip, right? You want to go a little quicker? You can. Up to you. This is our last little cardio push before we're down on the mat. 8, 7, 6, 5, 4, 3, 2, 1. Relax. All right, team, quick sip. Let's take it down to the mat. I'm going to give you several different options, so do what is best for you. We're gonna start in a seated position. We're Gonna get a little stretch out of it. Put that band at your toes. And if you can, I want you to get a little stretch. Right, right. If you can't get there, no big deal. Just do the best you can and breathe. Ah. And then keep that band at your feet. Slowly roll it down from your side to your back. If you need to modify pre post healing a dm, we are, we're just going to lift our knees one at a time. Anybody who needs to modify, we're just doing the knees as we engage the core. Everybody else, if you can, we're going to keep it here. We're going to push and pull, push and pull. So this is a bicycle, but I want you to think about pushing out as much as pulling in. Again, modification. You're keeping your feet on the ground and then you're just pulling it up. But if you can breathe and then let's add it right here. We're gonna go here and here. If you're modifying, you can just go over and up. But core engaged. Eureka. 8. Yes. 7, 6, 5, 4, 3, 2, 1. Relax. Good. Bring that band right above your knees. Stay where you are and breathe. We're gonna lift and push, push out. So this bridge should be okay for everybody. Again, if you need to take a little stretch break, you can. But we're up and out. Inner thighs, outer thighs, push. Squeeze in, squeeze out, squeeze in. So I want you to think about controlling on the way in so we really activate those inner thighs as well. Here we go. 4, 8, 7, 6, 5. Lift. 4, 3, 2, 1. Relax. Take it off. Bring it up to your hands. Breathe, team. Watch me here. I'm going over and breathe. Push, push. This is your modification. Little push out or here. Yes. 4, 8, 7, 6, 5, 4, 3, 2, 1. Relax out. Push out at the top as you lift and lower. If you'd rather grab it here, little pull over and push. Pull over and push. Good, keep it going. 8, 7, 6, 5, 4, 3, 2, 1. We'll come back to that. Turn over on your side. Awesome, guys. I want you to put that band over your feet and over your knees. We're gonna lift up in a side plank. We're gonna lift up in a clamshell. So if you don't have the band, you're still gonna feel this, I promise. But we're gonna stack our knees. We're gonna come on our elbows. We're gonna lift and lower. Start with just this. You're just out and in hip, right. Keep that going if you can. Up and up. Or up, up, down and down. Either one, if you can get it. Fluid. That works too. Up and down. Here we go for four. Squeeze Three abs and hips. One more. There we go. Swing those legs around to that other side. Seeing if we can get it all in. Start here. Up and down. Yes. Breathe. Good lift. We're up. Up, down and down. Up. Good. Four, three, two, one. Relax. Awesome, guys. All right, let's put it at our ankles. We are gonna come on all fours. So starting here, team, if you need to modify breathe, you're just gonna tap it back. Tap it back. You may want to take that band off. Tap and tap. But if you can, we're gonna take it out. We're gonna do little jacks, either tapping out side to side or here. So join me here. Pre post doctor, I want you to stay on your knees. You can also just tap side to side from here, but give yourself that support and breathe, if you're able. Little jump or tap from the plank. Plank Jacks with the band. Right? Last little cardio. We're so close. 8, 7, 6, 5, 4, 3, 2. Relax. Stretch, breathe. How about we take that band off and be done with it? Right? We got a lot of back and shoulders. We got a lot of triceps. We got a lot of arms. We got a lot of core. Breathe. Everybody. Come on all fours. Let's get a bird dog for that stretch. Back to center. Reach back to center. If you're feeling it only in your glutes, bring those hips forward, and you'll feel it more in that core. Right? Balance. Right. See? There we go. Breathe. Two more. Last one. And stretch it back. Good work, team. You did it. If it's comfortable for you, let's take it to a pigeon stretch. We're here. Drop it down. I know that moved quickly, and maybe it was a lot on your muscles. Maybe it was a lot for coordination. I feel like it was for me. If this doesn't feel good for you, you guys, you can sit either on the mat or on a chair or couch. Cross it this way. But if you can get into that pigeon, you get a great hip opener. Back stretch. Breathe into it. Roll through. Other side. You can also just sit like this. If this is okay for you. Turn into it if you can breathe. Good work. So a lot of different things working. We got a lot of toning and sculpting with the band. The resistance of the band. We got our hearts pumping. We got some flexibility and mobility. Hopefully you felt all of that. Knees out, roll over. So whatever is comfortable for you here. So of course, if you liked this video, don't forget to hit like leave me a comment below and subscribe to my channel. When you subscribe to my YouTube it helps me be able to keep making completely free workouts here for you on the channel. So don't forget to subscribe. Other side. Reach it over. Good, good. Reach behind. And if you are looking for a little more support and guidance and accountability, click the link in the description. Find out information about my Body Fit Athletic Club. It's a really fun group where you can, you can connect with others, other body fitters and also connect with me and with Vivian, our Body Fit dietitian. We have a new challenge every month. We have a nutrition guide. We have weekly and monthly workout calendars with some workouts that get released to you first. And we have a lot of fun. We have Weekly Q&As, we have live events with myself, with Vivian and something pretty much every, every day in Body Fit Athletic Club. So check it out. Join us if you can. There's monthly and yearly options. And again, don't forget to subscribe. Reach up, fold it over. Just go as far as is comfortable for you. If you need to take those feet out wider you can. And breathe and relax. Ah, thank you so much for joining me today, for moving with me. One big deep breath in and out. You did it. That was your minivan. Cardio bar Workouts Great job everybody.