38 Minute No Repeat Barre Pilates Fusion Workout II METCON Day #24

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no Repeat bar Pilates fusion workout. This is day 24 of your Metcon challenge. This is a great bar Pilates workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. We're going to be working up top and on the mat, getting a combo of bar and Pilates inspired moves. Are you ready? Let's do it. Go ahead and give yourself some space. Let's stand about, about shoulder width apart. We're going to start checking in with our posture. I want you to think about stacking your ears right above your shoulders, shoulders right above that rib cage, rib cage, above the pelvis, above those hip bones. So that is where we most get out of alignment. Usually we sometimes come forward or back. So really line that up right through there. Pelvis and hips over the knees, over the ankles. So give yourself a few seconds to just lean into that posture. Maybe pull those shoulders up, back and down so you're not stretching your back, you're not rounding forward, but getting in alignment and checking in with your breathing. Remember, we want to inhale out, exhale in and up. That ta breathing is a great way to connect and reconnect. And then we can keep everything nice and engaged. Core, deep core and pelvic floor while we are working. Let's go ahead and take those feet out wide and let's just take some little taps. So make sure your equipment is out of the way and we're going to reach it over. Just little taps through here. So quick, quick little warm up. And then we were jumping in to some bar work. So we're gonna have some bar and some Pilates and some. That is essentially both. Let's take it here. Reach across. Now you can turn those toes and knees and hips this way. So with the bar work, we'll be simulating using a bar or ballet bar, using a chair. So make sure you have a sturdy chair. If you don't have a chair, you can always put your hand on the wall, on a countertop, on a couch. Whatever works for you. Let's take those knees right here. Pull. The goal is just to give ourselves a little bit of balance. You're not leaning into it. It's just a little bit of balance and support. Right, right through here. Let's go. Little taps, taps. So a little gentle cardio mobility as we warm up. And then we'll end with some flexibility. And in between, we're gonna get Some standing bar work using the chair. We'll get some standing bar and Pilates. Let's tap it behind standing bar and Pilates using light dumbbells. And then we'll take it down to. So we will get strength, we'll get sculpting and toning, but we're also going to get a lot of mobility and flexibility and a little bit of heart rate too. So let's take it right through here. I want you to take it flat back down and round it up again. Really getting that dynamic warm up mobility work. This is active recovery again. We are going to get strength, cardio and everything that we get in those other workouts. But we want active recovery. Most of us don't get enough mobility and flexibility. Maybe that's you. Let's hold it down right here. Roll those shoulders as you gently press out. You don't have to get as low as me, but we're just right through here. And then I want you to walk those feet in just standing. Cat, cow. If you have your chair close, you can also be here. I want you to really try to isolate all through the back, especially that lower lumbar spine. Most of us have more mobility and flexibility through the top of our back. But it's right here where we get kind of locked up. I know. That's it for me. Right through there. Let's take the hands to the ground if you can. If you can't, hands can be on the chair. Soft bend in the knees. Pedal those feet stretching through the hamstrings, relaxing in the back. And then slowly roll it up right here. Take those arms up. We're gonna sit in that chair pose again. You can use the chair if you need it. Take those hands down, extend it up and then slowly roll up with the straight legs. So hands up. We're going to squat chair pose. Hands down, extend up slowly roll it up a couple more just like that here. Sit low here and up. Let's get one more. And here from here if you are able, we're gonn foot back and then the other. So you might have to find yourself a little bit of space in that high plank position. Let's put one foot forward here. Drop that knee if you can. So I really want you to lean into opening up the hips. Take that top arm up, press up through that back foot. And then let's reach through with that upper arm. And then we're going to switch that. So you can either drop the knee and step it back or you can come into that high plank Again, Go other side so you're here. Take it nice and wide. Try to press that knee out. Drop down if you can. If this is not right for you, you can stay with your hand on the chair. You can stay up. We're gonna press up. Reach up and then take that top arm through. Breathe right through here. Go ahead and walk your feet in again. Hang up there for a second. Slowly to roll it up. Right through here. Some little rolls of the hips. We're gonna jump in a little bit longer. Warm up here. Again, cardio mobility. Take them in and active recovery flexibility. Let's go. Arms up. I, Y and T. Really think about mobility through the shoulders. Straight up I, Y and T. You can have thumbs up if that helps. If you want to go in a little hinge two and come up on the T. Hinge it down. I why T? Let's get two more. This is where we really feel how tight we are in those shoulders. Last one. I why T? All the way up. All right, so we're going to stand using your chair. You don't need your dumbbells yet so you can set them out of the way. You don't have to use them all, but if you are using them, I recommend going lighter. I have three counts. So again, chair is just for boun. We're not leaning into, we're not using it for support. You want a sturdier chair than I have, but we're using it for bounce. You can also use the wall, couch, countertop, just something that gives you a little bit of support. So we're starting here. I want you to stand about a person length away from your bar so you have a little bit of space. Zip up that core. And we're going to start just with a little step out. So watch me here. Step it out in a plie. Step it in. We're going to add the arms in just a second. Again, chair for balance. Zip it up. Good post posture. Step it out. Here we go. Step out, step in. So it's a plie out and in. Toes are out. You decide how far you want to go up, how low you want to go down if you can. Let's add the arms. We're going out and in. You do not have to look like a dancer. I certainly don't. It's more about movement, mobility. Right. So maybe bar isn't your thing. Don't worry. We're going to get into that pilates and that more strength based core work. Just a couple minutes up top with the bar, the chair we Got four. And out. Three, two. Don't forget about the core. Good. Watch me here. I'm going here. Squeeze the heels in. So I'm trying to really pull them in. Inner thighs and glutes. You're not leaning here. You're going here. Straight up and up. Little burn, right? We love it. You got four. Three. Slide it in. Two. Hold it up right here. Lift those heels up and up. Yes. Burn. You can do it. Breathe. Take it up right here together, if that's good for you. Otherwise, just keep them planted or alternating. 4, 3, 2. Take it back right here. A little task. Right? Good. Burning those legs also. Probably feeling those arms. We love it. We're gonna take it right here. I want you to step forward just a bit because we're gonna cross into a curtsy lunge. That's not right for you. You can just tap it back either at the angle or behind, crossing it low again, starting with legs. Then we'll get in to the arms. Here we go. Cross it behind, tap it in. So I really want you to think crossing behind, then bring that toe to that back heel right through here for balance. Straight up and tall. Right? Here we go. We're going up. We're taking it down. Take it up and down. Breathe. Keep it going. Right here. Here we go. So soft. Bend even as you're coming up in that back knee. Toe to heel. Yes, you can. Four more. Four. Yes. Three, two. Good. I want you to hold it down here. Tap it in forward. Tap it in. If that feels like too much for your arms or legs, you can always just do one in right. Four. Three, two. Good. Bring it up right here. Take that back leg. I'm going to turn so you can see this. Isn't that arabesque? Right up and down. So soft. Bend so you're tight through that glute again, toe to heel. Soft bend in that top leg. You can turn if that's better for you. Or stay forward. Squeeze. Little lip not here, but in the glute. We got eight. Yes. Seven, six. Breathe, stay, zip. Five, four. Stop. Bend here. Three, two. Hold it up. Little lifts, so pulses right here. Lower back, glute, hamstring, outer thighs. Take it here, in and up. Looks like this. Squeeze, take it behind. Squeeze, take it behind. So not just a side bend that we do in other workouts, but really wrap it in, wrap it around. Side and glute. Yes, you can. We got eight, seven. I know. Six. Breathe. Five, four, three, two, one. Tap it out right here. So away from your chair. Just little Taps reach it over. Little cardio mobility to shake it out. We'll get a quick sip of water. We'll turn around to the other side. So I'll move my chair. You can just move around to the other side. Whatever works for you. Take those knees up, just like we did in the beginning. Who burn, right? Yes. Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Quick sip of water if you need it. Shake everything out. Don't worry, we're gonna get that other leg working just as hard. And that upper body. When we switch gears to our dumbbells, we'll get upper and lower together, but we'll have more upper burn. So starting with lower burn with upper movement. Then we'll get lower movement, upper burn, and of course, a lot of core. So chair on the other side or walk yourself around, whatever you need to do. But if you need to turn away from me. But we're going to start stepping out. We'll add the arms. We'll slide it in, we'll take it to our crown curtsy sequence. So not right up next to the chair. Not super far away. About a person distance away. Zip up the core. Shoulders back. Wrap everything in. Ready? Here we go. Step it up. Plie. Bring it in. So this is your step, not your slide. And again, remember, this is just for bounce. Totally fine to be here, too, but the idea being you can get maybe a little bit lower, a little bit quicker if you've got that bounce balance there. Right? Breathe. Let's add that arm. Take it out, bring it in. Here we go. Get low. And here, out. Yes. Breathe. We got four, three, two. Good. Take it over right here. So we're down. Squeeze out. Squeeze again. This arm is here to here. And just like I always remind you, intentional movement, even though we might be a little flower here because of dancing, it's not just flopping, right? Nice and tight. Slide it in. Here we go. 4, 3, 3, 2. Hold it down right here. Lift the heels, right? Yes. Stay low, stay zipped. Arm out. Take it up. Together. Up, up. You can go slower if you need to, or keep it alternating. 4, 3, 2, 1. Shake it out into that curtsy sequence. Remember, we're going to drop it down, then we'll tap it in. We'll add the arms up as we go. Then we'll do some little arabesque lifts. And then bringing it around. So find your balance. Make sure you have space to cross behind, push you that front heel, and then slide in inner and outer. Here we go. Curtsy down, Bring it Up, curtsy, down. Bring it up again. You're not leaning into this just for balance. Core is your balance, right? Here we go. Take it down and up and breathe. Yes. Push out of that hip. And again. As you pull those heels together or toe to heel, think about those inner thighs, outer thighs, inner thighs. Four more. Four. And breathe. Three, two. Good. Hold it here. Tap it down and up. Down and up. So you're staying low into it. Slide it in. Keep the bend in the knees. Right. Out and in. Breathe. Four more. Four. Yes. Three, two. Good. Bring it up. Right here. Stay with the soft bend. Little lift, right toe to heel. I'm going to turn to the side so you can see not leaning into it. Soft bend. Squeeze. As you squeeze those inner thighs together, I want you to think about pelvic floor, lift and core. Here we go. Up. Breathe. Hold it up right here. Little lifts. Lift. Stay lifted. It's okay if you don't have a lot of flexibility or mobility there. I don't either. Just squeeze in that glute, squeezing that hip, squeezing that back. Four, three. Soft bend here. Pull it into the side. In and back. So remember, you're pulling it in and then you're wrapping it around. In, around, up. Yes, you can. I know. Last set with the bar, with your chair. Here we go. Up. Squeeze. Obliques and hips. And that lower leg. Four more. Four, Three, two, one. Tap it out right here. Shake it out. Yes. Ha. Reach. Good burn. Take it across. I don't know about you, but I felt my heart rate getting up there as well. Let's do little heel taps, outer thighs. Stretch it out. Oh, yeah, that feels Good. Yes. 4, 8, 7, 6, 5, 4, 3, 2. Relax. All right, move your chair out of the way. There will be one more chance to add it in if we need to grab a sip of water. We're gonna grab those dumbbells. A couple more things up top, then everything else down on the mat while I get you started. If you want. If you need a little hip stretch, either standing or sitting, go ahead and take it. We're going to lean into that and then switch your sides after a few seconds. Watch me first. So we're going to do a series of some biceps and back. I'll give you the option to get lower in that plie or to move through that plie. Or you can keep it standing if you just want. Upper body, same thing. We're going to get to a little raise and tricep sequence with our lunges. You have the option to go low, low, or Stay high. Go ahead and grab those weights. Join me here. Toes out. We're going to take those palms in front. We're starting with just our regular biceps. It's going to feel super simple. Here we go. Up and down. Core is engaged. So what I want you to think about is that good form. Weights come down by your side. Core zipped. We're tucked here, but we're not tucked here. Right? We're here. Here we go for four. Three, two. If you want, drop it low. Take them out right here. Up. So same thing. Curl. Yes. Breathe low if you want. Three, two. Good. Down to the front, to the side. With or without that plie. If you just want to keep it upper. If your legs need more of a break today, you can be here. If you want that movement forward, it's like that little circle, right? All right? Yes. 7, 6, 5. Keep that chest open. 3, 2. Hold it down right here. Reach. Squeeze it in. Reach. Squeeze it in again. If you need a break, bring it here. If you want to keep them working, take it here. Lift and down. Lift as you come down. Pull that elbow into the back. Yes, you can. You got eight, lower. Seven, six legs are optional. Four, three, two. Good. Cross it behind. Take it down, Bring it in. In or tap back up to you. Elbows stay in. You're squeezing in the back. Get low. Curtsy if you want. I know they're tired of them, but up to you. You can also split the difference like I'm doing, and not get super low. Four more. Four. Squeeze. Three, two, one. Hold it right here. Little pulses. Pulses to the back. Yes, yes. Four, three, two. Other side. Right here. Up and down. Elbows up. Now upper shoulders and back. Right. Breathe. Get low or stay high. It's up to you. Or split the difference with a little tap. You can be here. You can be here or here. 4, 3, 2. Hold it here. Little pulses. 8, 7, 6, 5, 4, 3, 2. Take them in right here. We're crossing. It's core and breathe. Yes. Almost done. Up top, and then everything else is on the mat. Really think about your core here. Push those weights in. We got 8, 7, 6, 5, 4, 3, 2. Yes. Get set up right here. One foot forward. So we're gonna be staggered right through here. I'm gonna give you options to add the legs, but it's up to you. Think more of a kickstand, less of a lunge. We're gonna take it down. We're gonna raise it up right here. Take it down. Raise it up. Up. Actually, just start with the arms up. So from the hips, all the way up. And breathe. Really think back of the shoulders. Yes. If you want, little kickstand all the way up. So you're going to use the power from the legs. You can think of it as a hinge. And up. Or a little more of that bend. But very controlled with those arms. Squeeze in the back of the shoulders. 4, 3, 2. Balance in that front heel. Hold it up right here together. We're here. And up. Watch me. Palms together. Yes. Nice and wide in that lunge position if you want. And you feel balanced, but otherwise, just keep the upper. We got eight. Yes. Seven, six. Breathe. Five, four, three, two. Good. Hold them right here. Pulse, triceps. Four, three, two. Take them down. Little lifts to the back. Straight up. Lean into it. You know what's coming. Add that leg if you want. 8. 7, 6. 5, 4. 3, 2. Relax. Tap it out. Other side. Not the same thing. I know. Sometimes it feels like. No, Repeat. Repeating. When we go right side, left side. We're actually going to mix it up on this one. Done a few of the same, but let's take them in staggered. Watch me. We're taking them out. Take it out. And down. Looks like this. And down. So instead of straight up, you're here, right? And then we're gonna add that little kickstand if you want. Level with your shoulders, right here. Take it down. All the way up. Slow it down. What I don't want is for you to be pulling from your back. I want you to push through that heel and lift from the shoulders. Lower back is engaged, but it's not doing the work. We got glutes and hamstrings and shoulders. Let's go. Eight. And yes. Seven, six. Breathe. Five, four. You gotta remember, you can just do the legs or just do the arms. Two. Good. Bring them up right here. Triceps. I know. Toe out. This is the same, but we're gonna make it different. Watch me. Down and out. Up and in. Elbows out. Elbows in. We with or without that lunge? Out and in. 8. So if you just want to go here to here or here, all the way up. Out and up. Four, three, two. Last one. Yes. Bring it down right here. Pulse. Palms up. Looks like this. Here's the difference. Matt is coming. Lean into it if you want. Lift the leg. Lift the leg. 4. 3, 2. Relax. Tap it out. Tap those down. I know it feels like we should be done here, right? All right. Catch your breath. Quick sip. Meet me down on the mat. Let's start with a little bit of correct here's what we got, team. All the way down. If you want, have that chair close by with or without your weights. I want you to have the option to start with no weights. And then if it feels good for you, to add the weight. So give yourself some space. Bring it down. Hug those knees in. Get a little happy, baby. Stretch. Lean forward just a bit. All right, team, warm up that core. Tilt the pelvis in. Inhale, exhale. Tilt. Great way to warm up the core. Exhale. Tilt the pelvis, hips to ribs. That what we talk. That's what we talk about, right? And make sure that you're not arching your back. Good. Bring those feet up. Little toe taps. Keep that pelvis tilted. Everything is pulled in. Think about your hips coming together, your ribs closing in. Tacking down at the top. Navel to spine. Movement is coming from the core. 4, 3, 2. Take those arms up. Add a little tap. Dead bug. Start with this. This should be good for everybody, but you can always take it to a bridge if you want. And if you can, extend it out, close the core. Breathe. So you're still keeping the core engaged. We're not rotating, not releasing like that. Ta breathing. But as you close the core, bring everything in. Big exhale. That's gonna help. And breathe. Last four. Four, three, two, one. Grab those dumbbells right here. So we're gonna go triceps. I want you to cross those. Those feet over triceps right here. Take it down. Squeeze it up. Touch down. Squeeze it up. Bring everything in, down. So it's not really triceps. It's more like a bent pullover, right? Everything in, out, down, in and up. Out, down, in and up. Two more and squeeze. Good. Take it up right here. Extend it up for triceps. Pull it down. This might look a little weird, but squeeze those inner thighs. Bend in the tries. If you're doing no weights, that's okay too. Squeeze. Yes. 4. You can just do tries if the legs feels confusing. Three, two. Last one. All right. Cross those legs around the other way. Take them back down to here. Here's what we got. Now we're going bent everything. Squeeze in so palms are together. It's more of that pullover instead of those bent arms. It's different foot. We've crossed the legs the opposite way. You're still pulling elbows to knees. If that's not right for you bridge, that works too. Squeeze the knees in. Squeeze the elbows in. Pull over straighter. Arms still. A little slight bend. And breathe. Good. Right here. Take them out in a fly Squeeze it up. So again, you're dropping those knees in. Squeeze those inners. Keep those feet crossed. The feet crossed is key. A little weird, I know, but you can do it. Ambery, close the core. Four. Hand up. Three, two, one. More. Yes. And breathe. Hug the knees in. Nice work, team. All right, don't worry about that chair. We're cutting that out. Let's take it to the side with the weight. If you want, we're gonna lift it up into a side plank. Drop it down. We're gonna add a little raise if you want. Start with body weight. If that feels okay, we're gonna take it to the dumbbell. Ready? Here we go. Up and lift. Drop it down. You can do knee, too. Up and lift. Drop it down. If you want, Add that dumbbell. If that's too much for your shoulder, top or bottom or too much for your core back, do it. Just body weight. Four. And breathe. Three, two, last one. Hold it here if you can, for four. Three, two. Relax it down. Same thing. Other side. Oh, team. I know. I'm feeling it too. So remember, we're gonna start just lifting with that upper body, then add the weight if you want. Here you go. Take it up. Drop it down. Remember, you can use the knee, too. And if that feels okay, let's add that weight, but very controlled. We got four. And down. Three, two, last one. Hold it here. Stay lifted for three, for two, for one. Relax it down. Nice. Team, I want you to turn into your mat. Stretch it back. Child's pose. Right through here. We're going to start with a little bird dog. Then we'll add a little bear plank lift. So knees directly beneath those hips. Hands beneath those elbows and shoulders. Core is zipped up. We're gonna reach out. Drop it down. Reach out. Lengthen. Remember, if you're feeling too much glute or you're not feeling your core, it feels too easy to balance. Shift those hips. Forward. Reach. Let's add a little bird dog or a bear plank. Lift in the center. Right through here. Reach. Center. Reach. Lift. Four more. Four. And breathe. Three, two, one. More. Hold it here. Elbow to knee. Reach it out. Elbow to knee. Crunch it and reach. Lift up in that glute. Breathe. Two more. Last one. Hold it right here. Take it out for inner thigh, outer thighs. Tap it back. For inner. Take it out. Tap it back. Hips stay square out off the ground if you can. Or tap it down. Reach. Two more. Reach. Last one. Stretch it back. Child's pose. We're gonna do all that on the other side. We'll make it quick. Almost time to stretch. Take it out. Other side, bird dog. Really lengthen. Find your balance. Elbow to knee. Here we go. Exhale, crunch, reach. Exhale, crunch, reach. Yes. Two more. Squeeze in that glute at the top, but not arching the back. Hold it here. We're taking it out. Cross it over outer thighs. And cross, reach, reach. Yes. Two more. Last one. And relax. Stretch it back. All right, team, breathe in to that. Reach those fingertips forward. Ha. All right, let's take it all the way down. Stay in that bird dog if you need to. Or on the knees. We're gonna do that. Little Pilates, swimming. Opposite arm, opposite leg. Squeeze through your back. Little lift. Start slow, slow. And then as you're ready, you can pick up your pace just a bit. You don't have to lift super high. All right, I want eyes down so you're not arching, straining that neck. And if you can get a little more lifted, that's great. Squeezing the glutes and hamstrings. Otherwise, we're just tightening through the back, through the shoulders, low back, glutes and hamstrings. 3, 2, 1. Stretch it up on those elbows. Yes, Team, last thing. Right here. Let's hold it here into that plank. If you need to be on the knees, you can breathe. Good. We're gonna drop the hip. Bring it up, pike. Drop the hip. Bring it up, pike. Take it down. This is it. Breathe. Take it down. You got four. Lift from that core. Three, two, and one. Stretch it up. So, baby cobra, right through here. Let your head look side to side. You did it, team. I know. Up onto those hands if you. If you can. Relax the shoulders. Look side to side if you want. Come it all the way down. Bring that one foot up. If you're able to. Grab it. Grab it. Rest your head, neck, and shoulders. I'm afraid I'm gonna get my microphone there, but tilt the hip forward. Lift up on that knee. This is a great way to stretch that quad. If you have a hard time standing because of balance, lift the knee, push your foot into your hand, and have your hand push into your foot. Feel that around your kneecap. Other side. If you can. Grab them both. That'll really open up the shoulders, too. Again, if you can't, no big deal. Just reach towards them. That's still going to open up your shoulders and stretch through those hip flexors. Knees, quads, legs. Take it all the way back. Child's pose. Make sure you leave me a comment. Did you like this workout? Were you challenged? It Was a little bit longer than I thought it would be. Sorry about that. Sometimes that happens with these flows with the no repeat. Just so many things I want to get in here. Let's round through that back. Cat, cow. Hopefully you got some good mobility up front and at the end, bend and really felt challenged in the middle of this workout. If you want, take it to that pigeon pose if that's good for you. Otherwise, here. Or sit on the edge of your chair. We're gonna do a little bridge with our feet on the chair, but that was gonna be a little overkill for the glutes. Right? And slowly roll those legs to that other side. Make sure you check out all the links in the description below. I would love to have you join us in the Bodyfit Athletic Club. That's where we get to know you. That's where I can help you on your personal journey and give you more guidance as well as our Body Fit registered dietitian. Take those knees out right here. A little stretch through here. Relax into your back. So if you need that extra support, especially if you're looking for nutrition, join us in the Athletic Club, which is now on the Bodyfit by Amy app. The app is free, available for Android and Apple. Check it out below. And then our membership is through the Bodyfit Athletic Club, but all on the app now. Check that out. And of course, don't forget to subscribe here and make sure that you like this video that you leave me a comment that you let me know how you're feeling. Make sure you get some more stretching on your own. I don't want to keep you too long, but thank you for staying with me on this workout. If you have a second, stretch that back, stretch those arms, maybe hang out on the mat for a bit. I hope that you're feeling refreshed, but also that you're feeling energized and strong and ready to take on whatever else comes at you this week, this month, this year. Let's get one big deep breath in and out. Thank you so much for being here. That was your no repeat Pilates Bar Fusion workout. Great job, everybody. Everybody.