Day 09: Bodyweight Stretch & Strength | 25 Minutes | No Equipment Workout

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your body weight, stretch, and strength workout. So in this workout, we are going to get active recovery as well as some strength as well as some flexibility and mobility, all using no equipment. So all you need is a little bit of space to move on your mat. And of course, as always, I'm going to give you lots of different options to work to your level. You can make this more of a strength and cardio workout or more of a flexibility and mobility. Are you ready? Let's do it. Okay, go ahead and just start getting centered. We're gonna roll those shoulders back a few times. Soft bend in the knees. Let's check our posture. This is something we don't do often enough. We're gonna stack our ears over our shoulders, shoulders over that rib cage, rib cage over the hip bones. And this is probably the most important part because this is where we get stret or rounded. Trying to stack those ribs right over your pelvis and then have that pelvis over the knees, over the ankles. Not standing up nice and tall, not with that rib flare, not with those rounded shoulders, but finding it right through here. One hand on your heart, one hand on your belly, and just a few deep breaths in. You can make these t a breathing, I like to call it transverse abdominis. Through your inner core, deep core, inhale to expand all the way around. Exhale, bring every in and lift up. So we're not inhale up or down, pushing out. We're inhale out, exhale in, just a few of those, and then we're going to jump right in. The way this workout works is every move is going to get both strength and stretch right through here. One more, and let's start with just a little march. Just like we do all of our workouts, we'll march and roll our shoulders just to get the blood flowing. So stretch and streng, strength and stretch. Every move will have both. And if you're someone who needs more of the stretch today, you can feel free to hang out in that stretch, or you can make it an active stretch. You can even cut the strength part out, a lot of them. That's kind of hard to do. Let's take one arm to the back just like this. If you're someone who wants a little more of the strength, you can really lean into that part. Maybe do a little more repetitions and maybe do the stretch part on the second or third or fourth repetition. It's totally up to you. This workout is whatever you need it to be today. Maybe that is more mobility to the side right through here. And maybe that is more strength and also sneaking in a little cardio. I have a feeling you're gonna find that your heart rate is gonna stay up as well. So we really don't need too much of a warm up because we're gonna get it done. But we're just getting right through here. A little stretch, reach, reach. So we're going to start just with a little squat, just like we would get. And then our stretch is we're going to do that little hip roll. So take it down right here. You're gonna sit low, bring it up, roll the hip, sit low, bring it up, roll the hip. If you want just the stretch of the mobility, you can just do the hip roll. If you want more, can do more squats. But I really want you to aim to get down there, bring it up, roll it through. This squat can be as low or as high as you want it to be. I love for you to open up those hips and really make it a good mobility exercise. But you do you. You know what I always say, this is your workout. Be where you are today. And right through here. Let's get one more and roll right here and here. Watch me. Little stretch. We're gonna go side lunge, reach into it, take it out, side lunge and up. If you want more of that strength, again, keep that side lunge or get a little deeper. If you want more of that stretch, just step into it, Get a little side bend up to you. Take it down, reach, push out of it, right? And you can go slower than me if that's a better option for you. You can go quicker than me, but I want you to get all those different parts. Maybe you want to take your time and hold the stretch for just a few counts. Don't worry, we're gonna get more of a deeper stretch at the end. This is more active stretching, right? But if you need more, by all means, get down there, hold it however long you need. Did I mention that this is a flow workout so you don't have to worry about intervals? We're getting it done. We're holding that stretch on that inner thigh as well right here. Down, right through here. So we're going to take it up right here. Those eyes, wise and T's we do to get that shoulder mobility. So watch me here. We're going straight up with your eye. Squeeze up with your Y and out with your T. So you can have flat hands, you can have those thumbs up, we're going to add a little hinge with it. And as we go, we're going to add a little more. So we're going down. Hinge straight up. Eye hinge straight up. Y. So a lot of mobility. Hinge and T. Oh, Right through here. Down. Bring it up. I and T. Two more just like this. We're kind of getting straight up mobility, but hinge through those hamstrings, tighten in those shoulders. And we got one more. Take it down. Ah, big stretch to the back. Why? And T, hold it out right here. Take those thumbs over. Here's your strength. Right over. And also that mobility. How far can you go? Can you go to here? Can you take it all the way? Yes, you can. Burn, but also mobility. Also that stretch. Take it up. Why? Why? I know. Squeeze. You're gonna have palms up, palms out, whatever you got. Or even here. Why? Three, two. All right, you got that eye right here. I want a little stretch. Hamstring stretch right here. Flex the foot. Keep those arms straight. Burning in the arms a little. I know. Stretch through the hamstring. 4, 3, 4, 2, 1. Oh. Shake that out. I know. Team, right? That's what I mean. Stretch and strength. We are getting it done. So watch me. Right here, you can start. Give those arms a little break. But watch me. We're going to lunge it down, almost like that low lunge from yoga. I want you to get a little stretch through here and then a little stretch through here. World's greatest stretch. Then we're gonna come back down into it and step out out of that lunge. If that is not right for you, you can keep it up here. You can do a little stretch here, and you can stay high lunge, or you can stay down the entire time and not come up out of that lunge. You do. You. You can also just do a lunge or just get the stretch, but either way, we're staying all on this leg. In 3, 2, 1, 1. Big reach. Low lunge. Take it all the way down if you can. Little hip flexor stretch. Take that arm down. World's greatest stretch. Big reach back down. Then if you can bring it up. Let's stay on the same side. Down. Little lean forward. Hip flexor stretch. Take that arm down. World's greatest stretch. Step it up. Here we go. Reach down. Lean forward. Take it down. Reach up. Rotate. Step it up right here. Big reach down. Lean forward. Take it up. Let's get two more on this side. Stretch. If you need more of that stretch, you hang out down Here. If you want more of that strength, just get more of those lunges. Push out of that front heel. Last one. Take it here. Lean forward, take it down, reach up, step out of it. How about we get a real stretch? Take it down. Did you feel that heart rate a little bit on that? Lean into this. If you need to get standing, you can really get into that hip flexor right through here. Open up that hip. This is also releasing in the back. Take that hand down, take that arm up, and then if you're really feeling it, take it down to that elbow. That's not right for you. Don't worry about it. Whoo. Go ahead and come up out of that stretch and bring it up. Can we get the same thing? Other side. We're just going to turn to here. So remember, reach up, lunge it back if you can. Take it all the way down. Hip flexor stretch. World's greatest stretch, and then come up out of it. Let's get it done in 3, 2, 1. Reach up, lunge it down. Hip flexor. Yes. Reach it up and step it up. Here we go. Forward. I know. Reach up and step it up again. If you need more of that stretch, you hang out down here. You can even hang out in that world's greatest stretch a little bit more up to you. You don't even have to take it back up. But if you want lunge it down. Hip flexor, reach up and step it up. Oh, lots of strength. Lots of booty. Right? Two more right here. Down. Hip flexor and reach. Last one right here. Strength, stretch, stretch and strength. All the way up. Let's take it down. Let's get a little deeper stretch here. Again, we're going to have more of a deep stretch where we're holding more in the end. This is a little more of that active stretching, Right? We're gonna bring it up right here. Big stretch, and then let's step up out of it. Relaxing that back. Hi. Can you pedal right through here and slowly round it up? Let's get some little hamstrings right here. I know. Ah, don't worry. We're going to take it down to the mat in just a minute, and we'll stay on the mat. We'll still get some strength, but we're gonna get that stretch. One more thing, that's going to open up those hips, lower body strength. We got glutes, we got hamstrings, and then we're taking it down. All right, team, so let's take it right here. We're gonna Take those arms up. Toes can be out. It doesn't have to be a full sumo squat. You can keep those hamstrings if you want while you're watching me. It doesn't have to be a full sumo. It may just be your regular squat, but a slight turnout. I want you to sit low if you can, hands on the ground, and I want you just to shift side to side. Try to keep those heels down. If you want to bring them up, you can just a little one or two or four. Then we're going to extend up to lengthen through the back of the legs. Relax in the back, drop it back down again. Lots of mobility, but we're getting strength and stretch. Pick any part of that you want. If you don't feel like getting all those parts, you can just sit low and reach, or you can hinge, get the back of the legs. Whatever you need for you. You don't have to go as low, but let's get strength and stretch. Here we go. Reach it up, drop it down. Hands down if you can. Or up a little side to side. Just opening up the hips. Extend up. Get those hamstrings relax in the back. Feel that back release. Drop the hips back down. Reach the arms back up. And here we go. Keep that going. Here we go. Drop it down if you can. Side to side. I know that's low for some people, so you find your mobility. You find what your body wants to do. Drop it down, reach it up. Here we go. Take it down here. It's almost harder than just doing regular squats, right? Because we stay down here a while. Press up, extend, stretch. Whoo. Back down, reach it up. Let's get one more. Hold it here. Side to side. Extension through the legs. Stretch through the back of the legs. Bring it up and up. Yes, team, let's get a little stretch right through here. How many of you are surprised at how much you're feeling this? Right? I know I'm feeling it all. I'm definitely feeling the mobility. I'm feeling my heart rate get up just gently. Not crazy, but I'm definitely feeling. Legs burning, arms burning. While we're getting those stretches and those openers, let's grab a sip of water and let's take it down on all fours. All right, team, coming to all fours. Right through here, we're gonna. Come here and watch me first. I just want you to release in the back. So this is all about the back here. We're doing that cat, cow. Inhale and exhale. Then we're going to come neutral, pop up to that bear plank, walk it back, walk it in, then drop it back down. Cat, cow. If you don't feel like walking it all the way back, you can just tap back or you can do a bird dog. But let's get it done right in the center. Knees beneath the hips. Shoulders right above the elbows and the wrists. If you need to take it here, grab onto some. Some weights. Let's get it done. Here we go. So stretch, roll through. Cat, cow. Nice and slow and controlled. Neutral, lift up of the core. Bear plank, Walk it back, walk it in, and slowly bring it down. Here we go. Reach it up and down. Back to neutral. So remember, lift up in the bear plank, walk it back. You do not have to go to the same pace as me. I really want you to get the most out of that cat, cow. So if you need to add a couple more or you need to hold each of them a little bit more before you come back to neutral, that is okay. There's that strength in our core. Here's that stretch. And up. Pop it up, walk it back. Can we get two more? Cat, cow. Feel that stretch. Work on that mobility neutral. Walk it back, walk it in slowly down. One more time. Cat, cow, neutral, bear plank, walk. And down. Sit back into that child's pose. I just want you to hold it side to side right through here. Here we go, team. I want you to come all the way down if you can. If you need to modify, I want you to stay on all fours. But if we can, let's get some triceps. So hands in close, elbows in. Very slowly. Inhale, exhale deep. Lift with the core, and then push up on those triceps. Hold. Feel that stretch in that Cobra up, dog, whatever is better for you. Hips down, hips up. And then slowly lower it down. So we're basically just slowing down that motion. So inhale, exhale, Lift with the core first, and then hands right by your side, push up. Use those tries if you want. At the top, relax your shoulders. Look side to side to get that stretch and then slowly down. So I really want you to feel the strength, especially back of the arms, triceps, shoulders, chest. As you come up. Nice and slow. Feel that stretch. Relax in the shoulders. Look side to side. Side. Can we get two more? Again, use the core to help you lift, but really push through the back of the arms. Feel the stretch slowly down. One more right here. Inhale, exhale side to side. And slowly take it down right here. Reach out right through here. Yes, team. So from Here again, if you need to modify, you can be on all fours. Take it to bird Dog. I'll show you in just a second. We're going to lift up in that superman. Then if you can, I want you to reach back. Can you get this stretch? If you can't, I just want you to take the arms here and the legs here. Then slowly back down. So we're here. Lift, join me. Squeeze in the back if you can. Grab it here. Get that stretch. I know it's not an easy one. And then slowly, everything down. Keep that going. If you're modifying on all fours, we're just gonna go bird dog. Stretch, grab if you can. Little reach, Bird dog. And down. Reach, stretch, grab if you can. Whatever is a better option for you if you need to be on all fours. I actually can't tell which is harder. You might get a little more back extension here, but I feel it all the way through with both. So don't worry, team. We're getting it done. Keep it going. Lift up and squeeze. Reach back and grab. And one more right through here. Lift up, Squeeze. Strength. Stretch and all the way down. Yes, team, come on to your side. So we are right here. We're going to take this knife knee down. Watch me. We're gonna reach it all the way up, and then we're gonna drop it down, stretch into that Mermaid. Whatever version of that you want. We've only got four each side. We are almost done. Here we go. So all the way up, you can be on the knee or all the way up. Then drop it down, lifting with those obliques. And get that stretch here to your side. Release in the back. Here we go. Reach. Drop it down and stretch. You got two more big reach. Drop it down slowly and stretch. One more big reach. Obliques. Yes. Knee down is fine too. Here. Let's hold this stretch for just a second. Ah. And swing those legs around to the other side. Same thing from here. Remember, you can be on the knees. We're lifting up in the side plank. If you want to be on the elbows, you can be on that. Want to hand? Helps us get easily from one side to the other. Here we go. Reach it up and stretch. Drop it down and knees. Little Mermaid Stretch here. Reach it up. Only four. Drop it down. Yes, team. I know. Reach it up slowly. Down. Last one. Take it up. Take it down and reach. Hold this here. Breathing into that. Turning into your mat. Team, one last one. I want you to sit back in that child's pose so you can hang out here. Put your Eyes on me. Watch me. Here we're going child's pose. Power up to all fours. Lift that leg up. Little push up, sit back. Then we're gonna switch sides. So hold that child's pose. Power up to all fours. Lift the opposite leg. Push up right here. You can do regular push up or elbows in tricep. Push up. Let's get it done. Here we go. Child's pose. Pop up to all fours. Lift the leg, push up, stretch it back. If the push up's not right for you, you just bring it up, pop it up, lift the leg. You can just hold here. Instead. You're getting. Still getting that strength in the back. One more each side is all we need. Pop it up to all fours. Lift the leg, push it up and down. Stretch it back. Yes. Last one up to all fours. Lift the legs, pop it back. Sit into that child's pose. We got it right here. Yes. Team stretch side to side. Dropping the shoulder, leaning in to that. If you can come up to that high plank position, we're going to take this knee in. Watch me. Knee in. Do a little tick tock. We're not going to do a full round of this, but a little tick tock and then drop it down into that pigeon stretch. If that's not right for you, you can just stay in that child's pose. But here, side to side, hang out in the pigeon as long as you need. You can bring that leg up if you want to, as in here. Whatever you need to really get into that hip release into your back. Same thing. Other side. Again, we're not going to do reps, but bring it up, take it back to high plank. Pigeon in. We're going to tick tock. Side to side, Drop it down into that stretch. That is it, team. Quick little deep stretch here. I know I promised you a deep stretch. We're not going to do very much because. Because we don't have a ton of time, but please get some on your own and leave me a comment. Let me know. Did you like this format? Do you like building in the strength and the stretch and the mobility together? You guys probably know that I would argue that we're always getting strength when we're getting mobility. We're always getting mobility when we're getting flexibility, we're always getting cardio when we're getting strength. All of that, it all works together, but it helps. So start here. Flat back. Lean into it. Feel that back release. But it's kind of fun to mix up the formats where we really feel it I know I really felt my legs, I really felt my arms on those push ups but then it was nice to go right into the stretch. Right? Maybe we should do more of that now. Relax your back round all the way into that. So leave me a comment, let me know how you felt. Leave me a like. And of course if you haven't already, make sure you are subscribed to my YouTube channel and make sure you join us in the Body Fit athletic club, our private community in the Body Fit by Amy app. Oh let's get a little stretch to the side. Thank you so so much for being here today. I hope you're feeling like you worked hard but also so relaxed and ready for whatever is next in your day or your night. Let's get one big deep breath in and out. You did it. That was your body weight stretch and strength workout. Great job everybody.