38 Minute No Repeat Bodyweight Burn | Ignite Day #11

Hey, everybody. I'm Amy from Body Fit by Amy, and this is your no repeat body weight burn workout. This is day 11 of your Ignite challenge. In this workout, we are going to get it done using no equipment in a no repeat format. We're of course going to get your heart rate up for some cardio, make those muscles burn for some strength, and we will get the energy up and feel good when we are done. As always, I'm going to give you lots of different options. So listen to your body and work to your level. Level. Are you ready? Let's do it. Okay, so let's start with a march or a jog, whatever feels good for you. Roll those shoulders. We're just gonna use a quick dynamic warm up to get the blood flowing, get our muscles warm, get ready to move our bodies. As always, if you need more of a warm up or a cool down, make sure you get it on your own. We're just gonna get some movement. Prep to get ready with these body weight exercises. One big deep breath in, big reach. And out. One more. Open up those arms nice and wide. And then step out to the side. Little side lunge. So no repeat body weight burn. So no repeat. We're gonna go through each exercise one time, but the trick is here comes the burn. It's going to be a long set, so more muscle endurance. Get a little hinge here and then let's flat back row, take it down and bring it up. So a muscle endurance set a little bit longer where we add on. So we'll start with one thing, then we'll add on a couple other things, then we will put some things together. So hold it here. Roll those shoulders. Hopefully that didn't sound too confusing, but everything we start with, with your base move, you can always stick with just that. You can always just. Do you want, as I would always say, I want you to be where you are today. Round it up, tap and reach across. Work to your level. I want you to push yourself. I want you to be challenged, but in a way that works for you. So I will give you lots of different options. Work to a level that feels good for you, feels challenging, but is in the level that would work for you. So let's bring those hamstrings up to the back and bring those hands up high. As I also always say, if you showed up today, you are successful. So remember that just by being here, you are already winning. Bring those knees across. Let's take it here. So we start with one move. We build on, we add a Little burn at the end, and then we're done with it. The only exception is if something has a right side or a left side, it might feel like it repeats, but we're really just getting the other side. Let's go ahead and turn our bodies. I want you to reach down, reach up, little hinge. And then if it is appropriate for you, I want you to walk it out and then walk it back. Bring it up, walk it out, and walk it back. Let's go one more. Warming up through the spine with this inchworm. And walk it back and relax. Let's take it to a little step, touch. So you keep moving. You can just step, touch, low impact here. You can do a little hop. It's up to you. You just keep moving. Watch me as I talk you through our very first circuit. So our first exercise, basic side lunge. So we're gonna step into it. Drive that hip to the back, touch down. If you can step back. So here to here. What we're gonna add on is we're gonna turn. So you can either, if that works on your floor, or pick up your feet into a regular lunge, turn, back, side lunge, bring it up. Then we will add on to that and breathe and bring that knee across. Then we'll end with a few little burns and a little cardio interval. Then we'll get that other side. So go ahead and stop that step touch. Make sure you are ready to go again. It's. We're gonna get through it quickly. I think you'll find this workout goes fast because of the no repeat, but you're gonna feel it. All right, here we go. Side lunge. My right, your left. Step in, bring it up. So just your body weight, your weight to the side. So really lean into it. Power it up, Push out of that hip. Two more. Yes. Last one. Just like this. If you want, we're gonna add that regular lunge. So side lunge. Turn to the side, drop it down, turn to the front and back. So three parts here. Turn here and up. I find it easier, especially on my mat, to pick up my feet. One, one. But if you have a floor that you can pivot on, you might be able to go here. But be careful on those knees. Whatever feels good for you. And if that doesn't feel good, you just keep the side lunge down and turn. Very controlled. Last two like this and breathe. One more. Here, Here. All right, we're adding on. Watch me one time. Here and turn and here. Knee across here and turn here. Knee across. So really Drive it in to get that core upper body. One more right here. Good. Watch me here. Take it here and hold. We're gonna pulse. Three, two, one. Turn it. Lunge. Pulse, three, two, one. Turn it back. 3, 2, 1. Turn it here. One more time of each. 3, 2, 1.Turn it here. Good. Step it in. Take it across. Watch me. Three, two, one, drop it down. Only side lunge. No, regular lunge. Take that out and breathe. 3, 2, 1, and down. You can jump it if you want a little extra cardio. Four more. Four, yes. Good. Three and down. Jump or low impact. Last one. Yes. And relax. Breathe. How did that feel? Right. Heart rate should be up. We're getting that cardio in. We're getting that little burn because it's a long set. But again, that side is done, right? Catch your breath. Tap out a few more seconds if you need to. And we're going to take all of that on the other side. Here we go. Side lunge. Touch down if you can bring it up so you don't have to go super wide. I tend to get wide. I want a little more of a stretch through here, but if yours looks a little closer, that's okay. Really try to work through that flexibility to get low, like a squat position on this side. Sometimes we have a tendency to be here. Try to get here. Two more down. Last one. I know I get tight in those hips and hip flexors. Let's add that turn. Here we go. Side lunge. Turn it regular. Turn it back. And up. Side lunge. Turn. If that feels weird at all. You just keep the side and turn and turn. Yes. Keep it going. Side. Good. Four more, just like this. Here we go. Here and here and here and back down. Two more here and here. Last one. Just like this. Good. All right, let's add that knee cross turn into it. Regular lunge. Side lunge. Power up. Turn. Regular side. And up. Here, here and up. Good. Breathe. Let's go. Four more. Yes. And three. Last two. One more. I know it's burnt. Good. Pulse it down right here. 3, 2, 1. Turn it. Drop it low. 3, 2, 1. Turn it. Drop aside. 3, 2, 1.Turn it. Drop it low. One more of each. I know. Burn. Three, two, two, one. Drop it low. Good. Bring it here. Three, two, one. And down. Take it up. Three. Jump it if you want. And down. Three, two, one. Whoo. Let's go four more just like that. Three, two, one. And low. Three, two, one. Two more. Last one. Yes. And relax. How is that heart rate? How are those legs feeling, core, Everything working Together. Grab a sip of water. Oh, man, you guys, I am feeling it. I hope you are too. So that's what we mean by muscle endurance. Keeping it going long. Okay, so I'm gonna get you going with a little bit of mobility. We're gonna do here little squat. I know. I want you to focus more on that hip roll and breathe. Join me here. You keep going while I explain your next circuit. You decide how low you want to get in that squat. Again, we mostly want that hip roll after all of those lunges, so it's mobility. All right, watch me here. So we're gonna take it down to the mat. We're gonna start on our knees. Quadruped, so. So fingertips forward, elbows to the back. I'm gonna lower my upper body. I'm gonna push up for triceps. I really want you to make sure that you're not just using your body, but that you're actually using your triceps. Point those elbows in and to the back. We start with that. Then we add a little lift up of the knees for core. If you're in my pre, early postnatal or diastasis recti crowd, I want you to keep the knees down or anybody else who needs to modify if you can. Lift it up, lift it up. And then we're gonna add on a little glute squeeze all the way back down. And then we'll end with some pulses. It's gonna go by quick. A lot of core, a lot of upper body. Go ahead and come down on the mat. Shake out those legs. I know you're feeling it. Zip up in that core. Connect with that core. Everything in and tight. Strong hands, fingertips forward, elbows back. Bring those hips forward. Here we go. Drop it down. Big push again here. I want you to stay connected in the core, but really imagine that you're pushing through the triceps, that you're not just using the upper body. I want you to really use it here. Two more big push through those tries. Good. Let's add. Lift the knees. Bear planks slowly down. Lift core and arms down and lift. Breathe. Remember modification, you're just gonna stay on the knees the whole time. You can lift up in the core again. You're not using your back, you're using the core. Two more. Good. Let's add on. So watch me. Down and up. Glutes and glute. Slowly down. Take it up. Up. Glute and glutes and down. If you're modifying again, it's just a different option. You're still going to do those donkey kicks, but without lifting the knees off the ground, putting that pressure in the center. Take it down, bring it up. Lift and lift. Take it down, bring it up. Now we're feeling those tries. Right, two more down. Keep that core engaged. Pull everything together. Last one. Take it down, bring it up. So drop it down. Try to keep those knees hovered and do little pulses. Watch me. Elbows, elbows, yes. Or here. Four, three, two. Hold it up. If you can. You're doing little runs, little taps or little jogs here, modification. Just tap it back, tap it back, then hold it here. On or off the knees. Pulse. 4, 3, 2. Switch. 4, 3, 2. Drop it down. Right, we feel it more than we think. Stretch those arms. A lot of upper body, a lot of wrists, a lot of core. Nice work, team. Bring it up. To stretch those out. Let's tap it. Hamstring curl, arms out. And breathe. So we got a lot of tries, a lot of chest and shoulders. You keep going. We're going to call this our cardio mobility interval, where you can shake everything out, including those hips. A little higher impact, you can get that jump, but make sure you're still getting that big stretch. I'm going to talk you through your next move. All right, guys. So toes out into that plie squat. Right? So we're here. Core is engaged. Pulling everything in. We're going to start with just a regular plie. Toes out. Connect inner thighs, pelvic floor. Bring everything in. Down, squeeze up. Then we're gonna add a pull down. So really imagine that you're pulling weight or a band or something, squeezing in the shoulder blades. Bring it up. Squeeze. Bring it up here to here. Then we're gonna add on where every other one. We're going down and we're pushing back. Then, of course, we'll end with some pulses and will make sure the upper body stays open. Gets a little stretch, gets a little work. Lots of lower body. Get your heart rate up. Grab a sip. Water. Oh, water, guys. Second circuit wasn't nearly as long as all those lunges. Right? Grab a sip. Go ahead. Bring yourself center. Let's connect with that core. Remember, our arm movements are going to go to here eventually and then here to push back again. Back of the body. But we'll start with just your basic paa. Here we go. Drop it down, squeeze it up. So hands and back. Reminds me to connect everything in the center. What we're not doing is arching in that back. We're here. Here. Yes. Let's go. 4. Bring it up. Get low. 3 2. One more. Let's bring those hands up. Pull down. Press up. So pull and push. Think of it like a shoulder press at the top and a pull down here. Yes. Squeeze. And up. Squeeze. Good. Are we feeling that burn in the legs yet? Four more. Four 3s. Two. Last one. All right. Adding on. So pull down, reach. Scoop it through. Push back, reach. Scoop it down, pull down and reach. Watch me. From the side, squeeze in the shoulder blades. Push back, pull down, push back. It's still technically that pull motion because we're still aiming to get back. Shoulders, lats, all of it. But we're here. Ambush. Yes. Ambush. Two more. Good. Hold those hands to the back. Watch me. Pulse, pulse. Start slow. Stay low. Squeeze thumbs in. Quicker through the back of the arms. You're gonna stay low. We'll grab a sip of water before we go, but you keep moving. Watch me. So, two options, because I'm going to give you a modification. If you can't be all the way down, we're in that full plank or push up position. So if you can, we're gonna be all the way down. You're going to twist your body to the side. Push up either on the knees or in the toes. Slowly down. Rotate center. Twist knees or toes, rotate center. So it's just a little bit of movement through our sides, and then push up from there. Then we're gonna add in the center a little bit of our swimming for 3, 2, 1. Then the last thing we'll add, we'll pick it up and we'll do 4, 3, 2, 1. It's gonna feel like a lot, but we'll get it in modification. You're just gonna stay in your bird dog or on all fours. You're gonna do that push up, and then you're eventually gonna add a bird dog and then those tap backs. All right, go ahead and grab a sip. Come down on the mat with me. All right, so all the way down if you need to, or on all fours. Ready? Here we go. So turn your body, push it up slowly down, back to center. Turn your body, push it up. Slowly down, back to center. If that bothers your back, that twisting, I know it's not a very natural movement, but it's really good for mobility. You just keep it in the center. Just push up out of it. Slowly, slowly down. That would look like this. You're just gonna push up. Knees or toes, and then slowly down. But if you can turn, push center, turn. Good. So hold it in the center. Let's go swimming. If you're on all fours. Start slow, just like this. If you're on all fours, Bird dog here just want you to keep it stationary there for just a minute. Keep going. Squeeze down through the back. 4 and 3, 2. Let's put them together. So watch me. Turn, push, center, swim. Four, three, two. Turn it around. Twist, push, center, swim. Four, three, two. Keep it going. Modification. You're doing just your regular quadruped push up and then you're lifting 4, 3, 2, 1. Push up from the knees. Lift 4, 3, 2. One more each side. Twist it if that feels okay for you. Push it up. Back to center. Swimming. 4, 3, 2. Other side. Push it up slowly down center. 4, 3, 2. Pop it up from here if you can. Mountain climber. 4, 3, 2. Slowly down. Swimming. 4, 3. Take the push up out. No more push up. Bring it up four or tap it. Two, one. Swimming four, three, two. You keep going. Two more. Modification. You're just going four, three, two, one. Four, three, two. Last one. Swimming and mountain climber. Four, three, two. Stretch it back. Bring it up on your knees, guys. Open up those wrists. I know that was a lot, right? Not so many push ups. We put them all together. But it's a lot down on the mat and a lot of things to think about. So don't worry, that is done. But you worked a lot of strength, a lot of mobility. Go ahead and bring it up and let's take that mountain climber from the top, right? So you can just be low impact here with those big strong arms or jog it. Yes. Keep it going. All right, guys, you keep this mobility. Keep it moving. Watch me. For our last lower body, it's gonna be another where we take it one side and then the other. So watch me. Kickstand deadlift. No weight. We're gonna hinge it here, touch it down, reach it up. I really want you to work on that mobility and flexibility. Then we're gonna do one kickstand, one drop if you can. If that doesn't feel good for you, you just keep the regular kickstand. But if you can, one kickstand, one drop. Then we'll add a little jump at the top. That's all we got, guys. Go ahead and grab a quick sip of water. All we got for this move anyway, so a lot of hamstring, a lot of glute, a lot of cardio. And then we are down on the mat for core and upper body. So let's finish it out here. Here we go. Zip up in that core stagger. You got your kickstand Leg right here. Here we go. Reach it down, reach it up. So really use this time to catch your breath and to really focus on form. It's a hinge. And then we push through that front leg so it looks like this. Push up hamstring and glute. Four. And reach. Three, two. Last one. So every other one, come off the leg if you can. And down and up. Kickstand, one leg. If that balance does not feel good for you, you just keep the kickstand. Or you can put something in front of you, like a chair or the couch to touch. Let's go. Four more. Back of the leg. Yes. It's amazing how much we feel this with no weight. Right, Last two. One more. All right, all of that knee up at the top. So kickstand, one leg, deadlift, jump if you can. Kickstand, one leg, deadlift or knee. It's gonna be balance, but you can do it. Finish with that leg. Take it up. Kickstand and knee. Four more. Yes. Three. Last two. One more. Just your knee. Tap it back. Bring it up. Tap it back. Don't go low. Down, up or down. Four more. Four, three. Power. Two, one. Relax. Stretch it back right here. Breathe into that. Ah, yes. Let's punch it. So while we get those legs a little break, let's do a little upper body with some punches. Just don't worry if you're not a kickboxing fan. It's just some punches. Doesn't matter what you look like. Speed it up right here. Punch, punch. Just keep those elbows in nice and tight and move through your torso and core. Or 8, 7, 6, 5, 4, 3, 2. Breathe. All right, get ready. Same thing. Other side. We're going to connect with that core, starting with that kickstand to catch our breath, to get our form. Adding the one leg if you want. Adding that hop. Finishing with the high knees. Jump or regular. Ready? Here we go. Kickstand. Down and up again. Use this time to think mobility. Really focusing on keeping that back flat. We're not rounding. Really pull everything back. And yes. Four, front leg. Remember, slight bend, but not a squat. Two. All the way up. Straighten that spine. Last one. Every other one. One leg. Kickstand and drop. Foot down, foot up. Push into that heel so it's a lot of balance, but resist the urge to come up on that toe. Heel grounded into the floor. Breathe. Last four. You got it. Four. I know. Breathe. Three, two. Last one. Good. Adding that knee. Here we go. Kickstand. Deadlift. Knee up. Power or jump and up. Yes. And breathe. Take it down and knee up. Four more right here. Four up. Three. Yes. Two. Last one. Just your knee for eight. Power it up or jump it up. Yes. Four, three, two, one. Punch it out right here. Uppers, uppers. Yes. Shake out those legs. I know. Hamstrings. Double time. Keep it going. Core engage. Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Stretch it out right here. Little stretch. So. And since we just worked those hamstrings, I want you to do that toy soldier kick. Nice and gentle. Flex the foot. Reach for it. Get the arms moving. Yes, you keep going. Nice and light. Watch me here. We're going down to the mat for good. Almost there, team. All right. Stick with me. You got this. Okay, so we're taking it down. We are just my air here. All right, so join me when you're ready. We're gonna do a half Turkish get up with no weight. So hand here, hand here. Watch me. First it's abs to here, it's arms and then it's legs all the way up. Then slowly down legs slowly down arms and abs. Right, so if you need to modify. Here's what I want you to do, guys. I want you to take it to a bridge. That's all I want you to do is just a one legged bridge. Because we don't want to engage that core. If you're one of my pregnant mamas or early postnatal or healing a diastasis recti, you can try it if you're in the second two categories. But if you're pregnant, stay down with that bridge. All right, guys, so take it here again. Fingertips here. This leg in close. We start with the core. We push with the triceps, we push with the legs. Here we go. Big. Inhale, exhale. Connect with the core. Core. Arms up. Slowly down all three parts. Here we go. Up, up. Normally we'd have a weight like a dumbbell or a kettlebell, all body weight. So think about all those things working. Slow and breathe. Up, up. Slow. Yes. Two more and up. Last one. All the way through. Good. I want you to hold it here. Bring that leg up. I want you to pulse in a one legged bridge. Left. Lift it up. Here we go. Up and down. Singles first. And breathe up. Now little pulses. Pulse. Pulse. 4, 3, 2. Bring it up to here. Up and down. Watch my arm. Up and down. That leg's still working, but bending that elbow. Hold it down. Little pulses back. Yes. I know it's weird, but feel that. Try four, three, two. Bring it up. Right here. Abs and down. Pre post CR. Just do the leg, not the crunch. Pulse it. 8, 7, 6, 5, 4, 3, 2. Stretch it out. Really stretch that hamstring, guys. Yes, I know. Bring it up. Good. Switch it over. Other side. It's a lot of parts. Again, if you need to just stick with that bridge. Stick with that bridge. Otherwise, if you can, get them all in. Remember, we got arms, we got legs, we got abs. Here we go. Take it up. Push up and. And down. Slowly down all those parts. Abs, arms, legs, core to stabilize. Abs, arms, legs, and breathe. Good. Two more. Last one. Good. Pulse it. Or singles. Up and down. One legged bridge lift. Squeeze in the glutes. You know those hamstrings are feeling it. Little pulses. 8, 7, 6, 5, 4, 3, 2. Bring it up. Singles. Just your arm. Bend it here. Up. Two. Yes. Last one. Good. Pulse it to the side. Use this hand for support if you need to. 4, 3, 2. I know. That side was harder, right? Singles with your core. Stay down if you need to add the crunch if you can. Yes. Pulses. 8, 7, 6, 5, 4, 3, 2. Relax. Stretch that hamstring, guys. Breathe. Ha. Good work. All right, so watch me here. Crazy bonus move, but you can do it if you need to modify. Here's what we're looking like. We're gonna pop it up, we're gonna reach it up, we're gonna pop it down. You can get the knee, you can get the knee, right? All the way up, all the way down. Stay there if you need to. Everybody else watch me pop it back, pop it in, roll it back, roll it up. If that is too much for you, because that's a lot, you just pop it back, pop it in. If you want to try the roll, try the roll, but do not hurt yourself. It's an advanced move. Here we go. Take it down. Knee, knee. And take it up. Or take it down, pop it back, pop it in, roll it up. Use those arms. Here we go. Up. Pop it back, pop it in. Yes. Roll it up. I know you guys think my bonus moves get crazier, and they do. Remember, you can just be here and bring it up. Yes. Last one. What was I thinking? Well, no. All the way back, all the way up. Core. And yes. Shake it out. I know, guys, right? Sometimes we just want to get a little crazy just to see if we can do it. Because usually you can. You are so much stronger than you know. I promise you. You are strong just by the fact that you showed up here today to do this workout. You were strong by the fact that you even logged on that, you started moving your body. All of those things show what your body and your brain is capable of. So do not underestimate your power, your strength. I know sometimes we do a crazy move like that and we think, oh, I'm not strong. I'm out of shape. No, could you tell? That was super hard for me, too. So remember, when something is hard, it is because you are showing up and challenging yourself. And that is why we are here. I will remind you to be where you are today and to just show up, but challenge yourself. Make yourself a priority. Roll those shoulders. Ah, yes. You are worth it. Roll it up. Know a lot of us spend so much time taking care of everybody else, whether it's our kids, our families, everybody at work, our pets, whatever it is, it's all important. But the best thing you can do for all of those people, all of those places, is to be the healthiest version of you. Your physical health, your mental health, all of it. So remember that you are worth it. You're worth showing up for. And you did. You are here. Ah. Stretch that out. Let's take those fingertips down. We got a lot on our wrists. Roll through. If you're looking for a little more support and accountability, check out the link in the description below. Join me in my Body Fit Athletic club. It's a great group of body fitters from all over the world. We have new monthly challenges. You have support from myself, from Vivian, our Body Fit dietitian. A nutrition plan. Just a really fun, supportive group. So join us there. And of course, don't forget to like and subscribe to my channel. When you subscribe. That helps me be able to make completely free workouts for you here on the YouTube channel. So hit that subscribe button, turn on the notifications so you know when I have a live workout or new workouts coming out. Thank you so much for showing up today, for being here with me, for moving your body one big time. Deep breath in and out. You did it. That was your no repeat body weight burn workouts. Great job, everybody.