40 Minute Bodyweight Fusion Workout | Full Body Moves including Cardio & Mobility

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight fusion workout. This is day five of your October athlete challenge. Working with our own body weight to get strength, to get cardio and diffuse in some mobility. So we will have circuits that we go two times through. We'll have a lower body and upper body, a core, a cardio, and a mobility to finish it off. We're going to going to get it done quick. We're going to have a great time. Are you ready? Let's do it. Whenever I'm with you, I am. All right, there's something about the. Okay, team, let's get our bodies warmed up. Here we go. You can march it, you can jog it, whatever is best for you and where you are today. Let's start with some rolls of the shoulders to the back. Make them a little bit bigger as you go. And then to the front. Get that move all the way through. One at a time to the back. This warm up is all about movement prep. Getting some dynamic movement through our body in the ways that we're going to be working and getting everything warm and ready to go. So of course, if you need more of a warm up on your own or cool down, please get it. And you can check out my extended warm up, extended cool down. If you need some ideas, take it here to here. Reach it down, reach it up and through. Reach it down, reach it up and through. There we go. Last one. Arm swings up and down. Body weight Fusion. So no equipment required. Reach it up, reach it all the way through. Reach it up all the way through. Keep it here if it feels. Feels good for you. Walk it all the way out. Walk it all the way back. Keep it going with that at your own pace. No equipment required for this workout. Moving through our body using just our body weight. Hold it here if you can. Drop to the knees if you need to. We're going to take those knees across, little taps, fire up the core, rotation through the torso and then little stretch back into those hips. Back to center. Already getting that mobility in. We'll get more as we go. And walk it all the way back. Roll those shoulders. Tap it out. We're here. Open up the hips. Lunge it if you can get more of this in our mobility work. So we'll keep it short today. Hold it here. A little stretch over to the side. Back to center. Other side. Stretch over. One more each way. Take it here. Reach and take it here. Reach. There we go. Shake it out. Tap and reach your claw across can't talk already. Already a little winded from this warm up. Hope you are too. So keep tapping. Reach it over your head. Body weight, fusion. We're gonna have a circuit with a lower body, followed by an upper body, followed by a core, followed by a cardio, and then followed by a mobility. Sounds long, I know, but you can do it. We're gonna get it done. Bring those hamstrings up, and then we will repeat it right after. I'll give you some options on that second round to really step it up if you want. But remember, you always have that mobility coming. So that mobility move being your last move, it's gonna feel good. So get excited about that. Stretch it out right here. We're gonna go 40 seconds of work, 20 seconds of rest. Second time through, we're gonna go 45 seconds, 15 seconds of rest. So it's gonna feel good. We're gonna get it done. All right? You don't need any equipment. Give yourself some space. Our very first move. Watch me. We're gonna get 40 seconds each side. We're gonna go side lunge, Sit deep, tap it through into a curtsy. Side lunge. Tap it through into a curtsy. You can t bring that foot forward, whatever is good for you. But we got it all in one side. Shift your weight, hip to hip, in three, two, one. Here we go. Side lunge. Tap through, curtsy. Focus on your form in this first round. Well, in all of your rounds, but we're going to give you a little intensity challenge in that second round. Take it here. Lean into that hip. Push out of it again. If you want to, just take that foot through without tapping it down. That works too. You need to modify. You can keep a smaller range of motion. A little tap behind. Always an option. Yes. Five seconds. And breathe. Three, two, one, relax. We're gonna get it all down on that other side. So really think you might have one side that's a little tighter than the other. Push yourself to get a little deeper, a little lower. Tap through. Focus on that form. Starting in 3, 2. Side lunge to curtsy. Here we go. Side tap through, curtsy. Bring it up. Side to curtsy. Into it here. Cross it over here. Shift that weight on that side lunge. And then on the curtsy. So we're really thinking hip and glute. Hip and glute. Weight in the heel on both. Although all the way through those feet. Legs. Starting to feel it. Right. Don't worry, we got upper body coming. Breathe. Good. Three, two, one. Relax. All right, team, so A little bit of an arm raise. Watch me here. I've got thumbs up. I'm gonna go up. I'm gonna go out. I'm gonna go to the back. So I'm flipping, flipping, flipping. So get all the way through the triceps, all the way through the back. We're gonna start with just the upper body. Hinge it here. Here we go. So up, side, back, a little bit forward, like a Y, then a T, then an A. Up, huh? And then pinkies up. So really think here to here to here, all the way through. You should feel it in that back and stay in that hinge position. Might feel simple, but really get tight with those movements. You're not just here flapping the wings. You're just up out, back, up out back. It's really harder than you think, Right? Last one. Relax. All right. Simple, right? Shake that out. Let's get a little bit of standing core. So one side for 20 seconds, other side for 20 seconds. We're gonna go knee to kick. What I want you to think about in that stationary leg, you're pushing through, you got your arms, so we keep them working. But here we go. Crunch and kick. So it's a standing crunch. Watch my torso. If you shouldn't be crunching as much, you just keep it here. But if you can, I like to use my hands so we get arms working too. Your arms are feeling it right after that last one. One more. Good. Switch it. Other side. Here we go. Crunch and kick. Crunch. And again with these movements just like that other one. I know that feels simple. We're gonna add on as we go. You really have to be intentional and tight with those movements. Not just having your arms all over the place, but intentional. One more. Yes. Relax. All right, now we are getting into our cardio, so we're gonna do your good old jumping jack. You either here or low impact, but we're going to start center. We're going to turn it right. We're going to turn center. We're going to turn left. Here we go. 40 seconds. Up and right, up and left. Or I guess for you, it's left, center, right, low impact. You can do the same. You're just turning it back to center. All we're doing here, team, is giving you a different view, right? A way to mix it up. I'm always trying to come up with new ways to put a little spin on your traditional exercises so we don't get bored, right? So here, turn it. Core engagement is important as we're turning. And again. Super Specific with those movements. Last one. Breathe. There's that heart rate, right? All right, guys, now we made it to our mobility world's greatest stretch. We do this in our warm ups a lot. We didn't do as much today. You're gonna lunge it back if you can. Drop it all the way down with the knee, with the hand. Reach up, drop that knee, get a little stretch, push through, join me. Here we go. Take it back if you can. Drop the knee in the hand, reach it up, drop that knee, open up the hips, step all the way through. So reach down, up. I know it feels like a little bit of a lunge, but keep it going. You're getting that stretch. If you need to keep it high. And you can just turn and reach right here and drop that knee. Whatever feels good for you, take it here. Turn that torso so you still get the stretch. Drop the knee. Five seconds down. Yes. If you want to sneak one more in, you can, because then we're doing it all again with a little challenge. All right, team, one more time. Through which each of those with our side lunge to a curtsy. We're gonna add a little jump. We're gonna get it done. We're gonna go 20 on the right, 20 on the left. So we're splitting it up with our time. Here we go. Side lunge through, curtsy. Or you can add a little hop. Hop. We only got 20, so make it good. Half your time. We gave ourselves a little extra time in the beginning. You don't have to jump it if you don't want to. Just keep it going. One more. Breathe. Other side. 20. Down, up. Cross. Jump it if you want, but make sure you're still shifting that weight. Breathe. And down. And breathe. Take it up. Shift. Tap it through with or without that jump. And that knee. Last one. There's that heart rate, right? So second round, we're adding just a little extra. So on this, guys, we're gonna take it up. Up, out, out. Back, back. Feet. Go with those arms. Here we go. Thumbs, thumbs. Side, side, pinkies back. Keep it going. Up, up. Side, side, back, back, side. Yes. Strong in those arms. Strong in your back muscles. Tap those toes to keep that heart rate up. Keep it going. Flat back. Think of it as that hinge that you would do in a row. 10 seconds. Ready? Here we go. Up. Squeeze in your back. Good. Last one. All the way through. Relax. So that is more of a mobility move, but you felt it, right? You felt a little good. Burn in the shoulders, in the back, to our core. Team, again, we're gonna keep it 20 seconds each side. Add a little jump if you want. And breathe. Jump on the knee, kick it steady. Jump on the knee, kick it steady. And breathe. Yes. Crunch. Crunch. Standing core, bring it in for 3, 2, 1. Breathe. Switch your sides. Get ready. Here we go. So knee kick, knee kick. Jump. Oh, no. Jump and crunch. Kick and crunch. Yes. Five seconds to go. Good. Last one. So, as you can probably tell, guys, collectively, you're feeling your arms for those two moves back to back, right? You didn't feel them burning as much, one or the other. We put them back to get. We feel it. All right, guys, turn jacks. If you want to touch it down in between, you can watch me here. Jack touch, Jack touch. Take it down. Jack touch. Low impact works, too. Jack and touch. Jack and touch. Turn it. Whoa. I don't know which way my arms and my legs are going, but it does not matter. The point is cardio. Get that heart pumping. We are almost done with this round. 15 seconds to mobility. Get it done. Here we go. Jack touch. Yes. Five, four, three, two, one. All right, guys, world's greatest stretch. Let's get it done. You're gonna lunge it back if you need to. Just keep it upright if you can. Drop it down. Catch that breath while you're doing it. Mobility. Straight up. Mobility. Here we go. Take it back, reach it down, reach it up. A little drop of the hip to feel that stretch. Bring this hand down on the inside. Step it through, bring it up. Down, down, reach. Drop the knee, bring it here and up again. If you need to modify, just take it here, turn that torso, get that little twist if that's good for you. Drop the hip all the way through. Take it here. Turn. Tilt the hip forward. Yes. You got 10 seconds. Can you get one more each way? Good. Through. Here we go. Oh, yes. Relax. Ha. Shake it out, team. How do you feel? Hopefully good. Hot. Grab a quick sip of water because we're gonna jump right to this next round. Go ahead, shake everything out. We're gonna start with a super basic squat to lunge. So watch me here. We're gonna step out to the side, squat it down, tap it in, lunge it back. Join me. Here we go. Take it down. 40 seconds each side. So you're stepping out to the side. Squat, tap it in, lunge it back. Looks like this Squat, tap, lunge, stationary leg is initiating the movement while that moving leg is moving. But it's just a tap modification. You can. Just like we do when we modify squats. And lunges, get a little half bend. Keep the work in that front leg, but keep it going all the way down. 10 seconds. Squat and breathe. Yes. Down. Last one right here. Shake it out. All right, guys, 40 seconds. Other side. First round. We're dedicating 40 seconds to each round so we can really nail them the form. Second time, we'll add on and we'll get 20. 20. Here we go. 40 seconds. Step it out to the squat. Step it back to the lunge. Here we go. Out, tap in, lunge, out, lunge. Oh. Balance to the side. Drop it low. I know we just did that side lunge to that curtsy lunge. Feels like a lot of lunges, but you can do it. Remember modification, you just don't get as low. Keep that front leg doing the work. Little half squat, tap, back lunge. But if you can get down there, push out of that heel. Glutes are working. Yes. Breathe. 3, 2, 1. Yes. Relax. All right, team, catch your breath. We're taking it down. Watch me here. You're gonna do a Superman twist. So you're gonna lift, twist, turn your body, push up out of it on your knees or your toes. Modification. You're going to push up on the bird dog, and I'll take you there. Here we go. You're gonna lift, twist, Push it up from the knees or the toes down. Center twist. I know it feels a little strange, so just move in a way that's good for you. Modification. You're going to do the push up from that bird dog. Cross your arm and your leg. Push up from quadrupedal knees, cross your arm and your legs. Don't think about it too hard. Just think twist with that upper body, then push up out of it. I know it feels tricky, but you're getting extra mobility that way. Twist, push toes or knees back to center. Twist toes or knees and relax. A little bit tricky, but you did it. We got back, we got chest and shoulders and tries. You did it. All right, team, let's keep it here. On your elbows. We're here. We're gonna go into that plank modification. You're gonna do bird dog from elbows. Otherwise, plank singles join me. Lift, lift, pike, slowly. Down to the knees and down. Big inhale, exhale, lift, lift, pike. Slow, slow, slow. If you need to modify, I just want you to stay on your elbows, but you're gonna reach out. It's challenging. Take it here, reach out. But if you can, singles. Up, up, hike. Slowly down. Your core is making all of the movement happen. Try not to Push through the toes or the elbows. Relax. A lot of things to think about, right? All right, guys, here we go. We're gonna tap it over, tap it over, tap it down, tap it down. That's your cardio. Let's get it done in five, Breathe. Three, two, one. Tap it over, tap it down. Reach low, tap it over, tap it down. Up to you. If you want to make it a little more of a jump, you can. Here, here, or low impact. It's cardio. And again, everything that we're doing today is also mobility. Have you noticed that even though our last move is a specific mobility move, all of these movements we're doing in between are getting that mobility. So out. Open up the hips and the arms. Up and shoulders and down, up, out, down. One more. All the way through. Yes, team, shake it out. All right, here's some mobility for you. All right, guys, so we're gonna sit back, scoop into that hamstring. We're here. Scoop, hamstring. So through the back, scoop it up, take it forward. 40 seconds of this super simple reach. If you want, take it out. First scoop, take it out first hinge, scoop. Feel that in the back of the legs, right? And in that hinge through your back and in those arms again. A lot of this mobility feels silly. Feels like our heart rate's dropping. Feels like it's not necessary. But you can see how necessary it is, right? You feel that? And that is why we're building it into these workouts. I would love for you to get extra mobility like that standing, mobility, flow, but I know we gotta work it into our other workouts as well. Shake it out. All right, guys, second time through. You got this. Let's get it done. We're gonna add a little extra intensity on everything we do, starting with that squat to lunge, side, squat to back lunge. You want jump it in between. 20 seconds each side. Here we go. Down, tap, through and back. Or here. Here it's a lunge, squat, up, lunge up, down, down. Yes. Green. Sit low. Last one. Breathe. Shake it out. Get ready. Other side. Here we go. Squat. Tap in, lunge, tap in, squat again. Why are we moving? Instead of just a regular squat and then a regular lunge, we're moving through it because look what we're doing. Out and through. Right out. Mobility. Last one. Breathe and relax. All right, guys, this time, let's twist at the bottom. Come up from the center. So watch me here. Twist, center, twist. All the way up. Join me all the way down. Twist, twist, all the way up, turn, turn, all the way up. If that's too much for you, just want you to keep that regular Superman and come all the way up. Again, modification. I want you to do that. Cross opposite L, arm to leg, and then quadruped, push up, take it down, turn center, turn, push, all the way up and through. Down, twist, twist, all the way up. Twist, twist. Five seconds. Yes. Relax. Harder than it looks. All right, team, so plank singles to pike. If you want, you can jump it up into that pike. Otherwise, keep it simple. Modification, of course, is that bird dog from all fours. Reach out on your elbows. Reach out. Here we go. So we're up. Up, pike, slowly down. Use your core, Use your core. Use your core. Lift from the center. If you want to jump the pike in, jump it out, then resist it on the way down. Up. Using your core, jump, pike in, out. Slow, slow, slow. Up, core. Slow, slow, mod, reach, center. This bird dog on our elbows is actually pretty challenging. And slow. Last one. Good. Relax. Again. That pike, that little lift of the hips, that's your mobility in your back. Always getting it in. All right, team, tap it up, tap it down. Tap it across the center. That's what we're adding. Here we go. Reach, reach, center, center. Down, down, center. Jump it if you want. Make it big, huh? Or low impact, but with impact intensity. Because you can, right? Because you're here. You are strong, you are capable. You're getting it done with me right here, right now. That is all that matters. Stretch through those arms for that mobility. Open up the hips, side to side. 5, 4, 3, 2, and 1. All right, guys, let's make it good. Scoop for the hamstrings, we're gonna get 20 seconds all on the same side. So keep that foot forward. Then we switch it. Here we go. Scoop and up. Roll through the back. Big reach of the arms. Pull that toe towards you. Feel that? Right Back of the legs. One more. Switch your sides right here. So sit back in those hips. Reach and through. Notice if you're just here. Can you breathe into it? Get a little lower into it. Our muscles are warm, so this movement should be a little easier to get into than that first round. One more. Yes. Grab some water, everybody. All right, team, catch your breath. Shake it all out. So I hope that you were saying, seeing the theme. We're doing lower, we're doing upper, we're doing core, we're doing cardio. But everything has an element of mobility. A lot of our exercises do that. Jog it out, tap it out. But that is the theme for the day. These are the ways that we work in that mobility work. All right, guys, so get set up, get ready. We're gonna start with a little kickstand deadlift. One foot kickstand here. You're gonna hinge it forward, you're gonna hinge it forward. So every other one if you can, or keep that foot down in the back. We got 40 seconds. Here we go. Down, reach. Take it down and reach. Right. Down and reach. Feel that stretch in the back of your legs? It is a deadlift, but again, we're getting that stretch right. Kind of like what we just did, but putting that pressure in the front leg. Keep it going and reach. Kickstand. Down and reach. Breathe. Yes. Back of the legs, mobility and strength. Don't worry, we're gonna get that heart rate up. It's coming. Ah, Shake it out. We went too long, right? Same thing. Other side. Core. Engage kickstand with the hinge leg up if you can. Keep those hips square and we're not turning into it. In 3, 2. Kickstand to 1 leg here. We're here. It's a hinge kickstand deadlift. One legged deadlift. If you need to just keep that foot back the entire time, you can still get it done. We're working the same set of muscles, just without the balance. I know. Are you feeling it? Me too. Don't worry. Second time through, we're halving the time, cutting the time in half, I should say, but we'll up the intensity. Five seconds to go. Three, two, one. Stretch it out right here. Yes. All right, team, 20 seconds. 20 seconds. Come to a seated position. So this is a little tricep push for upper body. You're gonna bring that knee in here. You're gonna bring this hand up here. Fingertips towards you. Halfway back push up. So it's a little half get up without the core. Here we go. We're going halfway back up. Halfway back and up. Modification. I just want you to stay right here. Reach up. Stay right here. Elbow to knee. Reach up if you can. Halfway and up. Halfway and up. Yes. Get it done. Let's switch our sides. Other leg. Here we go. Halfway. Push up. Elbow push. So modification again. You can just push up from one side. You're getting a little bit of leg. Or if that's still too much, just take it with two hands. Just your bridge. From here, little lift, but if you can. One side, a little bit of an angle. Triceps, reach and relax. Stretch it out. I know. Team, on your back. Modification. You're just Taking to a little bridge. Everybody else, if you can, we're gonna push into those legs. Push in, take it out wide. Join me and reach. So you're pushing the legs into the hands. Legs into the hands. Breathe. If that is too much, you can just do the upper still get that engagement. Pull everything in. Or just do the lower and tap them down if you can. We're going all the way out. Yes. We've got five, four, three, two, one, and relax. Yes, team. All right, guys, so let's get it. Bring it up. We've got that cardio. We're just doing a little shuffle and a plie down. So here we go. Shuffle, open, plie, shuffle, open, plie, transverse shuffle, and open. Double step, open, double step, open or shuffle. Give yourself that stopping point here. I know it's a lot of work, but again, we're focused not just on that cardio, but that hip opener for mobility in that trans first plane. So quick feet down, quick feet down. One more each way. Legs are burning. Yes. All right, team, mobility. Last one right here. Before we do it all again, get it done. You can either be from your knees or your toes. You're gonna push up the down dog. One leg up, take it down. Or here. Down dog up. Forward in your plank. Join me. Down dog. Stretch. Bring it forward so we get the core and mobility. You can open up the hip, lift, reach back to plank, press those heels down, reach it up. I do not care what it looks like. Looks like mine is not like a pretty perfect down dog from yoga. I'm just lifting my hips, stretching in the back, stretching in the back of the legs, opening up that extended leg, using my core and my upper body strength to bring it back. Three, two, one. Yes. Relax. All right, team, roll those wrists. Bring it up. We are so close. Let's get it done. One last round. No bonus move. I'm telling you right now. We got 20 seconds of each. Here's what we're gonna do. Drop it down, jump it up here. Jump it up. Or just a hinge 20. Here we go. So you can do that kickstand and that regular or add a little jump jump. It's nice and light. Just adding that burn. Little extra cardio, but you're still getting that hinge motion. Lots of balance. Three, two, one. Yes. Shake it out. Stretch it out. Other side. Here we go. So either just your kickstand and your regular or drop it down, jump, down, jump, kickstand, jump. One leg. Use that floor if you need it. I know. Three, two, one. Yes. Breathe. Little stretch. I know. Again, not all of it looks pretty, but that is okay. Half. Get up, team. If you really want to get that core, engage. Think of it with the core. Here, join me one side for 20. Up, up, down, down, up. So, yes, you are using this leg a little bit. It's a little bonus. But I want you to think about using this arm and using this core as you come up. Turn. Let's get one more up. Push. Yes. Back of the arms. Get set up. Other side. You can keep it super small. Here we go. So all the way down. Core. Push down. Resist it. Up. Good. Remember your modification. You can keep it. Sit up nice and tall. Push up with that arm, push up with that leg. Or halfway. Take it up. Let's get one more halfway or all the way. Relax. So core and upper right. We feel that. All right, guys, so we got our crunch and our push this time, cross those hands. Push. Open it up. Cross them. Exhale, open, cross them. Feel while that works, Right cross, lateral cross body as you push those hands in. Opposite, opposite. You're getting that extra core burn, so keep it going and reach if you want. Crunch to one side. Reach, Cross them. Crunch, reach. Don't forget about that push. Remember, modification is just your bridge burning. Right cross, reach. Last one and relax. Ah, shuffle transverse. Let's get it done, team. Here we go. We're gonna shuffle. Quick feet. Transverse. If you want, you can jump that transverse. Get it done. Here we go. Shuffle, shuffle, jump, shuffle, shuffle, shuffle, shuffle. If that footwork feels like too much or you need to slow it down, I don't want anybody to trip. You can keep it. Double step, plant your feet. Transverse up. Double step, plant your feet. Transverse up. Shuffle, shuffle, plant. Transverse. Up, shuffle, shuffle, plant. Oh, almost done. Stay with me. I know a lot of things for your brain to think about so much of. This was like a bonus move, right? Last one. Shuffle, shuffle, plant. All right, team, last mobility right here, right now. Let's get it done. This workout would be a little shorter. Did you. All right, team, if you want, you can add that little pigeon coming across. Otherwise, from the knees, from the toes. Down, dog. Here we go. Press it up. Open that leg up. Take it down. Take it. Plank or knees or up. Down, dog, reach. Cross it in, Pigeon stretch. Take it back down, dog. Reach it up. Cross it in. Little stretch. Ah, feels so good. Hurts so good, right? We need it. Get it done because we are so close. Remember, if you need to just stay on that down dog to knees, to here or whatever is good for you Finish it out. 5, 4, 3, 2, 1. Yes. Ah. You did it, team. Be so proud of yourself. You should catch your breath. Your breath. Let your head drop to the side. I know, guys. It's been a while. You know, I love a good. Oh. Gotta get my airflow. I love it when we do no repeat. But it is nice when we repeat because then we can increase our intensity, we can increase our range of motion. We can get more of that mobility again, specifically in a workout like this where the goal is that every move includes some mobility. Hopefully you feel good. We got strength, we got cardio, we got mobility. We got it done. And you did it. Ah. Again. No matter what that looks like, and who cares, as long as you are doing things safely and effectively, that is all that matters. Nobody thinks they're coordinated. Trust me, I don't. I know I'm not. But it doesn't matter because I showed up. I'm moving my body. Ah. If that felt hard for you in any way, remember, it's because you're working hard. It's not because you're out of shape. It's not because you can't do something. It's because you did something. Remember that. If that was hard for you, it's not because you can't do something. It's because you did do something. I gotta put that on a T shirt. I gotta write that down. Somebody write that down for me. I mean, I say some version of that pretty often, but that's what it is, guys. Remember, that is what it is. It's because you are here. It's because you're here. You did it. You did it, right? Not yet. Not yet. Not. Great job, everybody. Yet. Come on, all fours. Roll through that cat to cow. Really try to get that release again. We don't need too much of a stretch because we got all that mobility. But of course, please get some more on your own. Check the links in the description below. Guys, join us in the athletic club. That's where you're going to get the most out of this October athlete Challenge and any of our challenge. Let yourself relax. Pedal those feet. That is where you get our meth and nutrition plan access and guidance from me and from Vivian, our body fit dietitian. It's great. A is a great, supportive group. We have live Q and A's. We cover hot topics, something new every day of the week. Check it out. Make sure you're signed up to get the October Athlete Challenge. And of course, don't forget to like this video and subscribe when you subscribe, that helps me be able to keep making these videos completely for free for you. Let's get one big deep breath in. And out. You did it, team. That was your body weight. Fusion workout. Great job, everybody.