40 Minute No Equipment Total Body Burn: Absolution Day #23

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment total body burn workout. This is day 23 of your absolution challenge. We are going to get your entire body working for strength, for cardio, for that extra burn. And we are going to do it all using no equipment, body weight only. And of course, I will give you lots of options to work to your level, to challenge yourself in a way that works for you. You don't need anything for this workout. Just some space to move. Are you ready? Let's do it. Here we go. So we're gonna start just with a little bit of a warm up. Just go ahead and march. Roll through those shoulders to the back and to the front. See if we can wake up today. One more time to the back and to the front. Big deep breath in and out. Let's do that one more time. Good. And then let's go flat back down. Flat down and round it up. Good. Flat down and up. We'll go two more. Last one. Good. Hold it here. Roll through your back. Just little stretch through the shoulders, pushing out gently on the inside side of those legs. Good. And breathe. Walk them in and round it out and let's take it back. So just marching and let's take it out nice and wide. Just rotate through those shoulders here. Get a little deeper. You can touch on the inside and walk those feet in. Tap and reach across. There we go. And take it over your head and let's do some little knee raises. As always, we will keep this warm. Up short six. So if you need more, get it on your own. Same thing with that. Cool down. Flex the feet in the back. Goes a little big for me today since it's my husband. And roll through those hips. And nice big swings of the arms across. Go. And then up and down. The way this workout is going to work is we are going to have some circuits. Three quick circuits. We will start. Little stretch out. We will start with a cardio move. We'll go for 40 seconds of work, 20 seconds of rest. Then we will take it to an upper body. Same thing. 40 seconds, 20 seconds of rest. Then we'll go to a lower. Then we will go to a core. In those 20 seconds, I'll preview the next move. So go ahead, jog it out. And before I should say, I'm going to take you through those moves. So you go ahead and jog or march, whatever works for you. I'm going to talk you through these moves and then we'll jump in each circuit we'll go through once and then go through a second time, maybe with a few little modifications. So keep jogging, keep marching. So our first cardio move, we're gonna do a little touchdown, knee raise. Touchdown, knee raise. So you can keep it here, super basic. You can take it to a squat, get low. You can even add a little bit of jump. Any of those options will do. Then we're going to take it to some basic body weight. Tricep presses, almost like little bar moves where we end with some finishers to really burn it out. This looks simple, but it's not. Then we're gonna go to some side lunges with some pulses, and then we're going to take it down to a bear plank. I'll give you options once we're there. All right, so go ahead, get ready. We're gonna start. Here we go. Touch down and knee. So it's your cardio touch and knee. You can stay here. Remember, we got 40 seconds. Or you can take it to a little more of a squat. Down and up. And if you want even more, you can add a little jump. This is our cardio move. So if you want to do a little jump, bring that knee up. Or you can even do a little jump without the squat. It's up to you. Reach, Knee, reach me. 10 seconds to go. Breathe. Wherever you are, remember, you be where you are today. And relax. Hearts are pumping already. Right? Okay, so now let's take it to those triceps. So watch me. Elbows up, hinge at the hip core, and tight. We're going to start with some pushes back from the elbow. Keep it high. Then we'll switch to some pushes here, then some pushes in. So we're going to try to burn out those triceps. Here we go. Elbows up. Push. They're quick little movements. We wouldn't necessarily go this fast if we had weights. But since it's body weight, and trust me, it's gonna seem easy at first, but you're gonna feel it, right? So then hold them at the top. Little pulses, just straight up. You're still going to feel the back of the arms and the back. That's what we're going for. Keep lifting. Nice and tight. So really tight with those arms, not floppy arms, really precise. And then last 10 seconds, squeeze it in. Right? Squeeze. Yes. And relax. Right? You felt that? A little bit more. Got a little breather too, right? Okay, so we're gonna Pulse it. 3, 2, 1. All the way through. So side lunge to side lunge. Get low if you can Stay high if you need to. Just alternating right and left. Here we go. So pulse, get low. Step it through. Pulse, step it through. You can keep it high. Just drive those hips back. Pulse, take it in. Pulse. Or touch it low if you can really get down there in that pulse into that hip. Reach it up. If you want a little extra cardio, you can. You can add that little shuffle. Make sure you just still get low in the pulse. Drive those hips back. Pulse. 10 seconds. Yes. Good. Last one. And relax. All right, warming up those legs. Last thing. We're gonna take it down to our knees. Join me here if you can. We're just going to do bare plank to regular plank you. If you need to modify for pregnancy, postnatal doctor, you can just take it back one at a time if you can. Bring it up, walk it back, walk it in. Join me. Here we go. Back and in. Take it back and in. Nice and slow. It's 40 seconds. That's a long time. If you need a little breather, just take a little stretch back, Bring it back up. Bear plank, full plank. Bear plank, full plank. You're bringing those knees just underneath your hips. And again. Modification, decor, pulled in. Tap it back, tap it back, tap it back, tap it back. Or all the way up and in. Full plank. Last one. Good. Relax. Those are your four moves. Let's do them one more time through, see if you can take it up a notch. We may add a couple things if you're up for it. And how about let's go 45 seconds instead of 40. I think you can do it. Starting in three, two, down and knee. Here we go. Reach. So again you can just do the knee. Just drop it down. Raise. You can add a little more of a squat or a squat jump. Up to you if you can. Make sure you get that butt down. This is your cardio. I know we're sneaking in some legs, too. And keep that core in tight, but really try to drop it low. You got 10 seconds. Wherever you are, you be where you are today. 3, 2, 1, tap it out. Remember, if you showed up today, you are successful. That is all that we care about. 10 seconds to breathe. Let's take it to those tricep pushes. So remember, elbows straight up and in. Find your balance. Here we go. Push, push. You can have flat hands or make a fist. Again, I want you to think about nice and tight in those arms. Push it back. I find flat easier because then I can really feel like I'm pushing something away from my body. And then little pulses up Squeeze in the shoulder blades. Squeeze in the back of the all up through your spine. Keep pushing. Breathe. Last 15 seconds. Squeeze. Squeeze it in. Think about bringing those thumbs together. Burn. Yes. 5, 4, 3, 2. And relax. I know seems easy, but we're targeting those tiny muscles. Here we go. We're gonna go into that side lunge. Remember, pulse it. Get low. If you can take it through. You can do a little hop step. You can step it lower, high. Here we go. Pulse. 3, 2. Deep into that leg. Up. 3, 2. Get low if you can step it. Or big shuffle. Yes. And reach. So even if you're low impact, you're going to stay high. Get the pulse. Drive those hips back, but then big push through if you can. Touch it down. 3, 2, 1. Reach. 3, 2, 1. Or shuffle. 10 seconds into that hip. Really drive it back. 5, 4, 3, 2. Relax. Good. All right, guys, last thing we're in that bear plank. I want you to try to stay up if you can. Again, if you need to modify, you just take those steps back. Or even in the middle, you could come up, drop it down. Totally up to you. Here we go. So tap it back. Or you can take it up, up, up. If you can. Both knees off the ground the whole time. Back and in. If you want to finish this strong and do a little more of a run or a jump, you can do that too. It's up to you. Keep that core in and lifted. We got 15 seconds. We're here. Nice and light for four. Three, two, one. Relax. All right, guys, you got a minute to breathe. First circuit is done. Grab a quick sip of water. You did it. This next one, that one was challenging, but we like to call that our little warm up circuit. So this next one, it's gonna be a little more of a burnout round. We'll have some things that we go on the right and on the left, we're going to feel it a little bit more. If you guys want to keep your heart rate up, you can again take it there or just do some knee raises. It's up to you. Or just march it out. Let's talk through our next moves. While you're breathing, we're going to take it to a little shuffle knee. Shuffle knee. You, you can step it or you can really get low. Power it up. Up to you. That's our cardio, our upper. We're gonna have right and left. Those plank press that we do. Down, down, up, up. We're gonna do it one side only, so we'll just be going down and up down and up. It's gonna feel like a lot, but you can do it. Then we're gonna do some staggered lunges. I'll talk you through through it. Then we'll do something on the map for core. All right, our minute is starting. Shuffle knee, Shuffle knee. I didn't talk fast enough. Right, so you're in your cardio. Join me if you haven't already. You can just do double step, knee, double step. That's your low impact. Or if you can really get low power, high moving laterally. Really important in those workouts that we get lateral movement, transverse movement, working in all planes of motion. 3, 2, 1, and breathe. All right, guys, bring it down on those knees. If you are prenatal, postnatal, or need to modify for whatever reason, still stay on those knees. You're gonna have your right hand on the ground. Left hand is moving down, pushing up, moving down, pushing up. Everybody else, you can be knees or here. Here we go. Down and up, down and up. I know it feels long, but you can do it. Knees if you need to. You can be here. Breathe or knees here. Yes. Your hand, your stationary arm is moving a little bit. That's actually getting more of the work. We're here. Keep it going. I know this is going to be a long 40 seconds if your wrists need a break. Stretch it back if you can. Keep it going. Take it down, push it up, take it down. Watch my stationary arm. Last one. Relax. Right, guys. I know. Why have we never done them that way? We usually do alternating. Now we're going to switch it. So other arm. My. It's my left. We're going to do. We're going to hold that up if you need to stay on those knees. Down and up or knees or all the way up. Join me here. Here we go. Take it down, push it up. So only one arm is going to that elbow, so you can stay on the knees if you need to. Elbow down, everything pushes up. Elbow down, everything pushes up or knees here and up. You got it? Take it here and push harder than it looks. Right. You got 10 seconds, guys. Be where you need to be. Here and blush here and push for 3, 2, 1, stretch. I know we got a minute each. Go ahead and bring it up. We're going to do the same thing with the legs. This round's a little longer, so watch me here. I'm going to do a close lunge. My knees are here. Lunge it down, tap it back. Regular lunge. Tap it in. So join me. Here we go. My right leg Is staying stationary. Half. And then take it back long. Looks like this close. Tap it back long. If you need to balance, hold on to the side of the couch. Even the wall would work. I know it feels a little weird because that close lunge is a little tricky. Touch the ground if you can. That's actually going to help you get low, like a regular lunge. Breathe. Yes. 10 seconds. You need to not go as low. That's okay. Three, two, one. Little burn, right? Same thing. Other side. Zip up that core. Pull everything in. Ready? Breathe for 10 more seconds. Preview. Here, here. Tap it back. Drop it down. Join me. Starting now. Close lunge, regular lunge. Staggered lunge, regular lunge. Notice my chest is coming forward just a little, but I'm still in a lunge. If you need to keep it small and grab onto something, keep it close, tap it back if you can. Touch down. And touch down. Did that wrong. The close. And back. I know it's a little tricky. Almost think of it like a deadlift. That kind of helps me breathe. 5, 4, 3, 2. Relax. So burning out those legs. Legs, right. All right, guys, last thing. Our core so modification, stay standing. You're gonna push your hands into your knees and push your knee up into your hands. So on the exhale, opposing forces. Everybody else, if you can join me, down on your back. We're gonna come here. Little lift in that crunch, but you're pushing legs into hands, hands into legs. Legs here or here, but still get that push, even though you're getting that nice big stretch for the core. Here's where that deep core works as those legs and hands push against each other. If you're standing, just nice big exhale as you push into the knee and knee pushes up. Deep core in three, two, one. Relax. All right, team, we're gonna go through all of that again. We're gonna do a few little modifications. When we get to that plank press, we're gonna start with the elbow down. We'll switch up the legs. We're gonna start with that cardio shuffle. A knee. Ready? Here we go. Shuffle knee, shuffle knee. Second time through, we will go 45 seconds. If you need to. Low impact, big side step, strong knee. Side step, strong knee. No shame in going low impact. You're here, you're moving. That's all I care about. If you want shuffle knee, low to high, it's your last time with this move. You got 15 seconds. Challenge that heart rate. Shuffle, shuffle. Yes. Five, four, three, two, and breathe. All right, guys, take it down to those knees. Here's the change we're making. Instead of that same stationary arm being up, it's going to be down. So modification. You're just coming up. Drop it down. Up, drop it down. If you need to be knees or here, watch me. Up and down, up and down and down. Join me if you can. We're going all on one side. If you need to be on those knees, that's fine, too. Push up and down. Core is engaged. Or here. Yes. Or all the way up, but you're staying on that elbow. Push up. So it is going to make you a little angled. That's okay. Last ten on this side. Yes. Breathe. Three, two, one. If you notice that little angle is increasing that core connection. So that's why we switched it up on this one. Go ahead, take it to that other side. Knees if you need to, on that elbow. Here we go. So you're either here, push up and up, or here and push. So you are pushing a little bit through that stationary leg if you can, all the way up. Think about that core helping to bring you up. So you're zipping up and in. As you come up, pull that belly button to spine and breathe. You got about 15 seconds. Finish it strong wherever you are, whether you're here or we're here. We're here. We got it. Last five, four, three, two, one. Awesome, guys. All right, I know this is our longer round, so watch me here. You can do exactly what you did before. Close and back, or we're going to go curl, curtsy, and back. Join me here. So regular lunge, curtsy, lunge. Regular curtsy. If that curtsy bothers your knees, just go close and back, just like we did before. Close and back if you can. Regular to curtsy, tapping at it in between. We're here. Regular curtsy, touch down if you can. Regular curtsy. Yes. 10 seconds and curtsy. Breathe. Good. Last five, four, three, two. Yes. Get that leg burning. Here we go. Breathe. Zip it up. Other side. You can start small. Here we go. So if you can regular to curtsy, you can keep it small. You can balance if you need to. Just do close and regular like we did before. Close and regular or cross it over. Curtsy or a curtsy, right? Regular or curtsy here to here. Touch it down if you want. Cross it over low. Really make it burn. Get low. Push into that heel last time with this. Last five, four, three, two, one. Finish it out. Yes. Yes. Legs. All right, guys, so last time here you can stay standing for a modification. Big inhale, exhale, push the knee into the hands, handstand, knees. Everybody else, join me on the mat. Here we go. Bring it down. Inhale. You can be here, here, or here. Big inhale, exhale. Push everything in. Think about those opposing forces coming in. If you're standing totally fine, you're still gonna get that work. If you can stay here, breathe out. Inhale, exhale, Inhale, exhale. Let's finish it strong. We'll go a little after the clock, since we started a couple seconds late. And this is our last move of this circuit. And breathe. Yes. Last one. And relax. Good work, team. Everybody come up, grab a quick sip of of water. You did it. Second circuit down. That's the burnout one. The last one is our finishers, right? All right, team, so here we go. We're gonna take it. Our cardio is going to be a little squat to lunge. I know we just did a bunch of lunges. You can make it low impact if you want. You can just do taps or down, down. But this is our finisher, so make it good. We're going to take it down to a tricep push up. We're going to have one leg up. You're going to have the option to stay on the knees or take it all the way up. It's up to you. Elbows are going to come in. We're going to do push up and lift. Then I'll talk you through our legs and our core. Don't worry about that now. Here we go. Cardio starting now. Little half squat tap. You can be here low impact or if you can, or somewhere in between. So little taps, that's your base level. Or you can do squat and lunge without that jump if you want. Since this is our finisher, even though we're gonna do this round twice. You got it. 5, 4, 3, 2. Relax. I forgot for a second. We're only 40 seconds seconds on this round. Okay, team, take it down. So you can have one knee down, one foot back. If you can. Watch me here. Triceps, little lift. At the halfway point, we'll switch it. You can also just stay on both knees or all the way up. Here we go. So watch me here. You're either here, elbows stay in. Try to get those elbows right. Right by your side or knees here and up. I have some shoulder tendonitis you guys have heard me talk about before. That range of motion is really hard for me, so I might stay just on my knees. You have that option if you're strong enough to be all the way up on the toes. And you can keep those elbows in. That works too. It's totally up to you. We just want to get those elbows in and then big reach. Last one. And relax. Sorry about that, guys. I was having a lot of pain. Listen to our bodies, right? And again, that's a lot of reasons to modify, right? Okay, so legs, we're here. All right, we're gonna take it. One legged deadlift. Reach it up. We're gonna go half and half. Here we go. So if you want to keep that leg on the ground, reach. If you can take it here and here. Slight bend in that front knee. It's the back of the legs. Let's really get that hamstring. You can also hold on to something. And touch it down, reach it up. Switch your sides. Here we go. Touch it down. Reach it up or hold. Hold on. Reach it up or none. Here we go. And reach. Cores and tight. Five, four, three, two. Relax. I know we had to rush into that, guys. Don't worry. Next time you'll know what to do. Let's take it down into a side plank. Doesn't matter either side. We're gonna start with that hold. Halfway through, we're gonna do a little rotate of our hip. If you are pregnant or early postpartum or doctor, just avoid that twist. Here we go. Lift it up. You can be on the knees here or here. Join me here if you're not already. Or all the way up. Zip up in that core. Breathe. I know this is a lot, but you got it. Keep it here, zipped up. And then as you're ready, walk. Watch me. Think shoulder and hip, back, shoulder and hip. If you're on your knee, that works too. Just little rotation through that core. Right? And breathe. And up. Breathe. Three, two, one. Take it over. Let's get same thing on the other side. So 20 seconds of a hold. 20 seconds with a little rotation. Okay, so two knees, one knee or all the way up. We're gonna hold it at the halfway point. We'll rotate that hip and that shoulder. You be where you are today, starting with the hold. Here we go. We are almost done with this workout, guys. We're gonna get through this circuit one more time. We're gonna make it more of that finisher round. Holding it up. Remember, knees are fine too. Just think zipping up, wrapping that core in, not holding your breath. And then as you're ready, rotate little shoulder and up, shoulder and up. Here we go. And breathe. Yes. Remember, you can be on that knee. 10 seconds. Just rotate it through. Breathe. Last one. Relax. All right, team, bring it up. We are so close. So one more time through that round. It's gonna come up quick in about 10 seconds. We got 45 seconds, starting with that finisher with your legs. So we're here. Squat it down, tap it back or lunge it and squat it or jump it. Here we go. So low impact, little tap, half squat, tap if you can get down. Squat, lunge, squat lunge. If you want to jump it, you can even touch the ground. Up to you. It's a burner. You can do it. Finish this out. You got 20 seconds wherever you are. Can you get a little quicker with good form? So even if you're here or here. Yes. 5, 4, 3, 2. Relax. I know, right? There's that heart rate. That's why it was our cardio. But also a little. Little leg burn, Tricep push. All right, guys, knees or toes? Knees can be wherever you need them to be. I'm gonna stay here. We're still gonna feel it, right? 3, 2, 1, reach. 3, 2, 1. If you can be here. 3, 2, 1. Make sure that core is pulled up and see if you can get lower. If you feel good being all the way up. This is pretty hard for me to do with my shoulder, but think about those elbows coming in. 3, 2, 1, reach. Were we pulsing before? Maybe not. That's okay. We are now 10 seconds. We might have just been doing the push up. I'm thinking of our first round. Finish it out. 5, 4, 4, 3, 2, 1. Sorry about that, guys. Stretch that out. All right, so here we go. We're gonna alternate those deadlifts. So touch it down, reach it up, touch it down. Join me here if you can. We want to balance. If you need to keep that back foot on the ground, that works too. Two, if you can jump it, jump in back of the legs. Getting lots of hamstrings. And up and up and up. And breathe. Yes. You got 15 seconds. Whatever you got. You're just tapping. Still getting that deadlift. Or here. Last five. Jump it if you can. Four, three, two. One. More. Relax. All right, team, down to those side planks. You got it? All right, we're in that side plank. We're gonna go 22 seconds with the hold starting now. Here we go. So up on the knees or all the way up. We're here. Just holding. Zip up in the center. Wrap that core in. Breathing. Think about lifting obliques. You're working really hard. Those side abs, but also in the center. And then let's take it. Rotate the Shoulder and the hip. Take it back. Shoulder and the hip. Remember, you can do the same thing from the knee on the knee. Rotate shoulder and hip back. Rotate shoulder and hip. Or just hold up to you. We got 10 seconds. It's a small little rotation forcing you to stay connected. 5, 4, 3, 2. Relax. Good. Awesome. Guys. Other side. We are done with this circuit. Zip it up and breathe. Lift everything up. Your first 20, you're just holding. Join me here. You can either be on both knees or one knee. Or all the way up, just holding. Pull everything in. Breathe it here. Focus on that breath. You got this. And here we go. Let's rotate that shoulder. Bring it it back. Rotate the shoulder, bring it back. Remember, you can be on the knee. Little small rotation, small rotation. Zip it up through here. Or you can just hold if that's where you are today. Or all the way up. Here we go. Rotate. 10 seconds. Breathe, breathe. Yes. 5, 4, 5. 3, 2. Relax. Stretch it out. All right, guys, those are our circuits. I think we can get one more little bonus move. What do you think? I know, I know. All right, guys, so if you need to modify for whatever reason, you can stay up on your feet. You're gonna go knees. 4, 3, 2, 1. Squat it low. 4, 3, 2, one. Squat it low. Everybody else, if you can, you're here. Mountain climber, we're going four, three. Or jogging. Pop it up. Four, three, two, one. Pop it up. If you want to add a little push up, it's totally up to you. Depends on how much more you want to get today. All right, guys, so breathe it out. All right, One more. Whatever you're doing, whether it's those knees, just here, get low in that squat. If you want to add a push up, you can. It's up to you. I want you to stay low either way on that squat, all right? Just to get on our time, we'll start in 10. Zip up that core wherever you are. Standing or down. Ready? Here we go. 4, 3, 2, 1. Pop it up. Pop it back. 4, 3, 2, one. Pop it up if you're standing. 4, 3, 2, One. Squat it down. 4, 3, 2, ONE. Squat it down. Or here. Tap. 4, 3, 2,1. Walk it in. Squat. Walk it back. Or here. 4, 3, 2, ONe. And pop. And back. 4, 3, two, one. Let's get that butt down. Heels down. 4, 3, 2,. One. We are so close. 4, 3, 2, O.N.E.T.E. let's get one more team. 4, 3, 2, A.N.E. and relax. I know you don't love it when I sneak in a little bonus Move. But we can do it, right? Tap it out. Grab that sip of water. Great work, team. Hoping that you really felt that burn. All right, tap it out. Roll those shoulders. Hopefully you are as s sweaty as me. Breathe. All right, team, stretch those arms to the back, right? You can still do those little taps if you need to grab behind so you can just reach back or grab if you can. You can even hinge at the hips if you want. Up to you. You'd be where you are today. Remember, guys, no matter what you felt today, if you kept moving. Let's take them up. You are successful. You know, I want you to meet your goals. I want you to get stronger. I want you to improve your cardiovascular fitness, everything. But most of all, I just want you to move your bodies in a safe way. Right? Stay safe. Keep moving. That is all that I ask. Lean into it here. Let's take that arm across. Get that shoulder. Oh. I have to post some videos of my physical therapy I'm doing because I know in my last several videos I've shared, I talk a lot about my shoulder. Definitely comes a lot from holding kids, right? So shake it out. Let's reach down. Hinge at those hips. Touch little soft bend in the knees and just pedal those feet. Hopefully you guys got some really good tricep push ups even if I couldn't round it up. Excellent. Shake it out. Yes. Big stretch. Stretch over. Let your head and neck drop. Good work, team. Other side. Yes. Good. A couple big rolls. Be sure to check out all of my ebooks and programs and my nutrition guide. The links are below. And all of my other no equipment equipment workouts as well as the playlist for my other workouts. One big deep breath in and out. You did it. That was your no equipment total body burn workout. Great job, everybody.