Cardio + Mobility Circuit at Home Workout (ELEVATE DAY 14)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio and mobility circuit workout. This body weight workout is exactly like it sounds. We're going to be working in a circuit, a series of exercises that we will repeat and we'll be alternating between some cardio and some mobility. If you know me, our cardio is also going to get the mobility and our mobility is also going to get the cardio. But I'll be giving you options to keep it low impact or a little higher and to work to your level. Are you ready? Let's do it. Go ahead and start just with a little march and roll through those shoulders. We're actually not going to do much of a warm up because this workout is a warm up in itself. It's an active recovery workout. But again, as I said, I will give you options. If you want to keep that cardio low impact, you can. If you want to take it up a notch, you can. And get a little higher intensity. It is whatever you need for you today. Let's roll those hips. We're going to jump right in with our first circuit. We have series of six exercises. Again, alternating cardio and then mobility and then we will repeat that circuit. We only have two rounds today, two circuits that get repeated twice. So we're right here. Bring it here. So we're working in 40 second intervals. 40 seconds of work followed by 20 seconds of rest. Again, I will give you options. So be where you are today and know if you showed up today, you are successful. We're starting with just a little alternating side lunge. Join me. 40 seconds. Seconds starts now. So you're here. This is your cardio. You can keep it low impact right through here. You can add a little shuffle if you want a little extra. Again, this is an active recovery workout, so it is totally fine to keep it low impact. As I said, we're always going to be working that mobility with the cardio today. So if you notice, we're getting that stretch, that hip opener, but I know sometimes we want a little more. Maybe you've got that energy today. You want to step it up a notch. It is totally up to you. This is your workout. We got five seconds and then we're going into a little mobility. Three, two, one. So catch your breath and if you need to take a real rest in the 20 seconds or just get a little march, get a little tap second exercise our mobility. We're going to do an alternating windmill. No weight, but we're going to take it down big Stretch. Big chest opener right through here. Join me. Here we go. So this windmill, we go down the front of the leg. That big opener, almost like that triangle that we see in yoga, and then bring it up. I like to get a little arm cross here. It's up to you. Get here. You don't have to go as far down as I go. It is a little bit of rotation. Obliques are working hard. It is mobility through the shoulders, through the hips, and it's a hip hinge. Right. It's nice to do this without weight. We do it a lot with the kettlebell, but here we really get that mobility. Let's get right through here. All right, so we got our cardio. We're taking to a hamstring curl. So bringing those legs up, and we're gonna do a pull down with it. And here, if that's too much for your brain, just pick one. You can make it a little bit of a jump if you want a little higher intensity or just keep it here. Your cardio is your hamstring pull, hamstring curl. Let's do it. Here we go. So again, getting that mobility. We're opening up the hip flexors. Flex that foot. We're also squeezing in the hamstrings. And then it's a big chest opener and pull down with our upper body. Right. Big opener. Ah, that feels good. All right, so again, you can take it up if you want to make it a little higher intensity or a little higher speed your workout, or keep it here. If over the head doesn't feel good for you, you can cross in front. You're still gonna get that opener. 10 seconds. What do you need for your cardio? Breathe. 3, 2, 1. All right, super simple, guys. We're doing a little knee pull. So you can either just bring it in here underneath or in the front, or if you want to get fancy, you can bring it all the way around. Sometimes we call these hip cars all the way around, just like that. Here we go. So knees coming in, and if you can't get your knee up that high, that's okay. You can do just a little march. We just really want that hip flexor strength as well as the mobility. Again, if you want to go all the way around, you're here. You're really getting the mobility in the hips. So our first circuit is all standing, and then our second circuit is going to be mostly all on the mat. It's more of a matte circuit. Again, we're repeating the circuit right through here. Three, two, one. All right, Last two, cardio and mobility. We got a little tap and reach. So, you know, I love this as a warm up. So I really want you to reach. We're going to go over the head, then across the chest, and then we're taking it down. You obviously can add a little more of a hop or you can just tap out and reach. It is up to you. Last cardio of this circuit. Here we go. Reach over, over, across the chest and take it down. Whatever version of that for you. You can also keep your feet planted if you want a little less. Or again, add that jump or pick up your speed. You do you. This is your cardio and mobility again. Feel that stretch. Getting that mobility right through here. Arms, shoulders, chest, back. 3, 2, 1. Finish it out wherever you are. Yes, team. All right, so we stretching out that back. Let's do a little back roll. So you have two options. You can take it here, flat back down and round it up like we often do, or you can just have hands here and do a standing cat, cow. What do you need for your back today? Are you gonna come all the way through? Here we go. Flat back and round it up. Release in the back. So flat. Feel that stretch, then round. I love this because we get both. We really get a stretch with that straight back and then we get a stretch rounding up and through right here. Again, other option, hands right here. Cat to cow. Right, cat to cow. Maybe you need one more than the other. Up to you. 5, 4, 3, 2, 1. All right, team, we're gonna do it all again, starting with that. Alternating lunge, alternating windmill, hamstring curl, knee pull. And then we got our tap and reach and we got our back roll. It's gonna go quick. Let's get it done. Same deal. 40 seconds. 20 seconds. Here we go. Side lunge. Get low, reach, get low. Getting the mobility out of it as well. If you want more cardio, little shuffle, little blast off, right? If you want more mobility, really get deep into that side lunge right here. 15 seconds. Here, here. Ha. 5, 4, 3, 2, 1. All right, alternating windmill. So remember, toes out, big stretch. Chest opener. We got sides, we got back. We got internal rotation for the core, and we got shoulder and hip mobility. Alternating. Here we go. Bring it up, take it down. Big stretch. You want that little cross reach up. I love this because this is such good training for when we do those windmills in a workout. Sometimes we can get a lot lower working our mobility with no weight. It's a really great warm up when we're gonna add that kettlebell or dumbbells? Yes. And reach. Take it up. And reach. 3, 2, 1. All right, team, back to cardio. We got that hamstring curl. So again, nice and easy, or little power, a little extra cardio. Then we're going to add those knee pulls for the hips for the hip flexors. Let's do it. Hamstrings, open them up. So again, pull down, open up the chest, squeeze in the back. Hamstrings, open up the hips, squeeze in the hamstrings, openers and strengtheners, and of course, cardio, you can pick up that speed, but you don't have to. If you're an active recovery mode, take it here. If you're feeling it, maybe you got that energy up, as workouts often do to us, right? Keep it going. 5, 4, 3, 2, 1. There's a lot to be said for an active recovery where you get a gentle cardio. I know when we think of cardio, we often think high intensity, moving fast, high energy. But we can get it done low impact as well. All right, team, so we got that knee pull. So I'm going to give you an option here to here. Hip roll, hip car, or you can alternate, bring them in and then little quad stretch. So right here, knees to the front, knees to the back. Or again, you can do that hip all the way around. What do you need? But you can bring them up right here. Back, even. Just bringing it up, even if you can't grab it, bringing it up. We're gonna get that stretch as well. All the way around if you want it. 10 seconds. Yes. And relax. All right, team, last one of this circuit, then we're going into our next one. We got that tap and reach. So over, over, reach, reach, right? That's what we got. And then down, right high, chest low. And then we got it into that back roll. Let's get it done. In three, two, one. Here we go. Reach, reach, reach, reach. Low, low. Again. You can keep it grounded. You just want to go here to here. Notice what's happening with my hips is we're also getting that hip, internal, external, and we're getting that cardio. Reach, reach, over, across, and down. 10 seconds to reach. Ha. And down. Catch your breath, team. Last one. Remember, you can either do full flat, back down, and round it up. Our hands on top. Cat, cow, right through here. And then we'll take a quick breather, and we're going into our next round. Let's do it. Back roll, back release, whatever you need. Here we go. And round it up. Take it out, stretch. And if you want a little add on when you get to the bottom, you can take it here, shoulder, shoulder, and round it up. Or again. Cat, cow, cat and cow. No cat and cow. Whatever you need. Flat back, down. Add those shoulders if you want, and round it all the way up. Quick sip of water, team. We are going right into it. We got our next one, our first cardio. Either you're just gonna tap it back right through here and hinge, or you're gonna walk it back here to here, here to here. So it's totally up to you. What do you need in this moment? Do you want to do a little hinge and a little tap back? That works, too, for cardio. Or walk it all the way back into that high plank. You do you. What do you need? It's going to get the heart rate up either way. It's going to get that mobility either way. Walk it back or Tap it back. 3, 2, 1, here. Walk it back, walk it in, reach it up. Yes. So high heart rate. No matter how we do it, we're gonna get that heart rate up, but we're also getting a lot of mobility. Right, Hips open, walk it back. Back has to release again. If you want, you can go hinge, bring it up, Tap and tap. That works, too. 10 seconds, team. You can add a little jump at the top if you want. I'm not gonna, but you can. Where do you need for that extra cardio? All right, I know I promised you. Down on the mat. Right now we got world's greatest stretch. So you can take it from the plank here. Stretch it up, step it back, step it here. Or start from the top, lunge it down. Either way, I'll start from the top, then I'll take it into the plank. But we're stretching that hip. Here we go. So you can take it, step it back, reach it up, reach it in, step back into the plank. Or step it up, step it back, drop it down, reach it up, and plank. Big step. Remember, you can also drop that knee. You might even get a little more hip flexor. But feel that stretch in the back and here. Drop the knee if you want. Rotate through the spine. Yes. Hips. Yes. Shoulder, core, spine. Let's get one more reach. Step it up. All right, team, another one from the top. It's going to be challenging, but you can do it. Surrender. So it can look like this. It can just be alternating lunge or down. Down, up, up. We're gonna get some cardio. Let's get it done in 3, 2, 1. Take it down, take it down. Step it up, step it up. Then switch your lead leg. So right, left, right, left. If you want to stretch, take it here. Left, right, left, right. This is not only going to keep our heart rate up, but it's also going to be a chest opener. Maybe you're feeling your shoulders a little bit. I know I am, but that's okay. Remember your mod. You can also just lunge it back, get down low, bring it up. You got 10 seconds. Down, down, up, up. Three, two, one. Have a seat. I promised you, Matt. And here it comes. 90, 90 here to here. Remember, you can have your hands behind. If this feels better for you to stretch into it this way, or you can have them up top, get a little more core. Either way. 90 degrees. 90 degrees. In three, two, one. Mobility right here. Now it's a little challenging again, if you want to, you can roll one knee at a time and have your hands. You can even turn your body this way. I like to get the back stretch here. Turn with the hips, and then little back. Look over your back. Shoulder. Yes. Take it here. Ah. Oh. Last one. Nice team. All right, turn it into here. Here we go. We have got. We're gonna take it. We're gonna call it a little pigeon climber here. Here, I want you to twist if you can. You can run it, you can step it, or you can tap it back if you need to. Stay in all four all fours. Either way, your version of a climber or pigeon climber in three, two, one. Here, here. Foot can be off the ground or tap it down. Either way, what we're going for is getting that hip opener here, which relaxes in the back, right? And that glute, that piriformis. While we get that cardio, while we get that upper body working, supporting you right here. But guess what? We got a back and a shoulder mobility coming. We got cardio here. 10 seconds to go. I know, high heart rate, but you got a team. We are so close to the end. 5, 4, 3, 2, 1. Stretch back. All right, child's pose. Watch me here. We're gonna do a cat cow, a reach underneath, child's pose, then bring it back up. Cat cow, back release, Sit back, child's pose. Reach arm under. Social mobility in your upper body and your back. Let's get it done. Here we go. Cat, cow, neutral. Reach under, sit back. In a child's pose, you can hold there as long as you need to reach under, because guess what? Then we're doing it all again. Cat Cow. Reach under. Yes, team. Cat. Cow. One more time and relax. Nice team. Up onto your feet one more time. Through. Six moves is all we got. We're starting with that walk back, so remember, you can take it here, tap, tap. Or you can take it here, walk it back, walk it in. That's our cardio. Then we're getting it done with the world's greatest stretch. In three, two, one. Here we go. Down. Walk it back, walk it up and bring it up. You decide if you want just the hinge. Hinge it, come up and then tap it back. Just like our surrender. We're gonna alternate our lead leg. Right, left, right, left. Nice and wide. Press all the way up. Left, right, left, right. Strong core all the way through. Through. You got 10 seconds. Remember, you can add that jump at the top if you want. Last one. And relax. I know you're going to tell me later. That was a leg workout, Amy. Yes. Yes, it is. But let's get chest opener. Surrender if you want. You can just alternate your lunge if you want. Down on those knees, up on those feet. In three, two. Oh, no. World's greatest stretch. What am I thinking? Here we go. Take it down, reach it up here. Either step up into it. Hopefully you're not in those surrenders. Step it back. Sometimes I look at it wrong. What was I thinking? Mobility is next. So if you want, remember, you can step into that world's greatest stretch. You can drop the knee if you want, or you can take back to the plank. Whatever you need here, back through the spine and here. Yes, team, reach right here. Let's give ourselves a few extra seconds of this one since I queued you wrong. And step it up. All right. Still feel my quads. Now we've got that surrender, team. What was I thinking? Hands behind the head. Down, down, up, up. Or lunge, lunge. Bring them back here if you can. If you need a little stretch, bring it up in 3, 2, 1. So we got right, left, right, left, and switch it. Left, right, left, right again. Big stretch, but hands behind. Other option, just alternate your lunge, which is here. Get low, right? Boom. Mobility and cardio. Who's feeling that heart rate? I know I am. Yes, team, you can. Let's get one more. Boom. How about that? 90, 90 and everything else on the mat. Did you feel your arms, too? I know I did, too. All right, team. Side to side, with or without your hands? With or without? Little twist if you want. You can even lean over into that pigeon for a bit. Your workout. What do you need? For mobility. 3, 2, 1. 9090. Take it up. You want to go here? Yes. Get down. See, little dog hairs all over my mat. You can relate, right? Usually those animals are trying to get down on the mat with us, right? If my dog was in here, definitely would be. 5, 4, 3, 2, 1. This is it, team. Last two. What do we got? We've got our pigeon climber. Take those knees across. Mountain climber, whatever version you need it to be, it can also be bird dog if the climber is not right for you. And then we got that Cat cow. Reach under. It's going to be a good one. Let's push the cardio. Let's push the mobility, and then let's be done in three, two, one. Here we go. Lots of core, lots of cardio. Again. You know, anytime we're doing climbers, I always remind you that I am not about speed. I don't want this. I want more of that mobility. Right. More of that core working. Your heart rate's going to get up either way. And again, if you need to be here or standing climber, always an option, too. Almost there. So close. Breathe. 10 seconds. What do you got? It can be regular climber, too. If that's a better option for you, you're still getting that mobility. 5, 4, 3, 2, 1. Stretch. This is it, team. Hang out in that child's pose. Then remember, we're coming up. Cat cow, take that arm under. Thread the needle. A little stretch. Last thing in. Three. Core engaged. Two, one. Cat cow. All the way through. Back to neutral. Reach under, Sit back. Child's pose. Back up to all fours. I know it feels like we should be done. We just want to hang out in that child's pose. Don't worry, we're going to. But let's get that shoulder. Stretch that back. Stretch, stretch all the way through. Cat cow. Yes. Bring it up. Roll through and back. Are you with me? These last 5, 4, 3, 2, 1. Whatever version of that child's pose you want to be in, if you want to take those knees out, you want to reach those arms forward. You did it, team. Stretch it back. Really stretch side to side into those shoulders. We're not going to do too much of a stretch because this is a short workout, but please get some on your own if you want it. And hopefully you feel the stretch through that mobility. Hopefully you felt the cardio. Bring it up onto all fours. Let's bring those legs out and the front. Please leave me a comment. Let me know. How do you feel? How are you feeling? Right now, lean into that here to here. Stretch it over to the side. Do you want to see more workouts like this where we get the combo? We have several of these, cardio mobility, where we get a little bit of each, a little bit of gentle cardio or high intensity cardio and then we add in that mobility. These fusion workouts. Let me know. Would love to hear from you if you want to see more of this, how you're feeling. Of course, don't forget to hit that like, button. And of course, if you haven't already, subscribe to my YouTube channel. That helps me reach more people. That really helps me out. Get the word out there about the body fit community. Speaking of, join us in the Bodyfit athletic club now on the BodyFit by Amy app. It is our private, exclusive community where you can get access to me, to our dietitian, our nutrition plan, live streams, Q&As and so much more. Thank you so much for being here today. Couple rolls of the shoulders, get some more stretching on your own. Make sure you hydrate. Let's get one big deep breath in and out. You did it. That was your cardio and mobility circuit workout. Great job, everybody.