Day 24: Happy Halloween! Cardio BOO Camp Workout - No Equipment | Athlete

Hey, everybody. I'm Amy from Body Fit by Amy, and this is cardio boot camp. I've got my friend Elise here and Dori guest starring to help me with this body weight cardio workout. We're gonna have five cardio circuits with costumes and Halloween inspired exercises. And we're gonna have a really good time with this. All right, are you ready? Ready, Ready. Are you ready? Winner. Let's do it. Let's start with just a quick little warm up for this cardio boot camp. If you've ever worked out with Elise before, which she's done a few videos, she likes to bring her own flare to all the moves, so I encourage you to do the same. This is going to be a fun. Let's roll our shoulders, which is really hard in these clubs. Can you even see what we're doing right? Probably not. Oh, it's like, oh, do your spel. Shoulder moment. Spell shoulder. You obviously can go a little bigger. But this is gonna be a fun body weight workout. We'll see if Dory really wants to participate. She's thrilled. Let's bring our knees up right through here. And she is winner. Fridge. Yes. Supposed to be mad. Exactly. Let's do a little cross with it. So we are going to have five circuits. Get excited because we have a different theme and a different costume for every circuit, which also means for us that we get a little breather. I love this workout. Right? Little hamst it to the back. So the name of the game is to have fun and move your body. I mean, that's the name of the game for all of my workouts, especially with Elise. But we're going to get our heart rates up. I'm going to give you lots of different options, as I always do. Let's take it flat back down because this will be fun. Flat back down and round it up. There we go. So all you have to do is move and have a good time and then tell us in the comments after what your favorite costume was, what your favorite move was, and maybe what you're be for Halloween. I'm gonna know right? Right through here. And let's hold it here. Let's roll our shoulders. I feel like my hair down and this cloak is gonna make it kind of hot, but that's okay. All right, so obviously if you know this costume, you know this movie. Many of you love it. We're gonna be doing a few hocus pocus inspired exercises. Our very first move, we got 40 seconds of work. 20 seconds super quick. Is our sanderson squat. Sanderson so let's just sit low into the squat. Hey, bring it up. If you want to hold something heavy. Here we go. Drop it down and bring it up. So you can. Yes, hold your costume, partner. If you'd rather not get so low and you want to just do a little tap out, that's an option, too. But also getting our legs warmed up, getting that heart rate up. You can also do a little reach if you want, or a little press with a dog. Dory's heavier than she looks. She's 15 pounds, right? Ready for the dumbbell. She hates everybody. It's the way. 10 seconds. 5, 4, 3, 2, 1. Catch breath. Good job. Good job. You did it. Okay, next. When we think of witches and Halloween, we think of black cats. So we're gonna do a little standing black cat climb. Oh, it's really hard to say to here. If you want to run it, you can run it as well. But I want to see your claws. Oh, ready? In three, two, one. Bring it up again. You can add your player. It's a little more tiger. I guess it's black cat. Yep. If you want, you can keep a low impact here, and you can just stand like Dory. You do you. You have so many options to be where you are today. And Dori is where she is. So this is cat getting shakes at the tree, right? Exactly. There you go. 15 seconds. If you wake up the tree, 10 seconds. I know. That was. That was a fast three, two, one. All right, how about next we do a little witch's brew? Oh. We're going to stir the brew. We're going to do a little side step. Side step. If you want to keep it stationary, you can just do the brew, but think rotational from your floor. There she goes. Done. We got 40 seconds. Stir the pot. Here we go. Little step, little step. You can make it a dance move. You could add a weight carefully if you want a little extra core and upper body. Oh, man, this hair. This might not work out with our hair down. Always amazed when people do. But it's going to be even more fun in wigs, right? Yes. You've got so many changes. They're all mine. So if you want to take it up, you can add a little more of a hop. You can pick up your pace, or you can just step stir that pot. We got five, bubble, four, shovel, three, two, one. Almost right. Almost a circuit. All right. How about a little broom shuffle? Like this. But we'll ride our brooms. We'll have to. One of us will have to be in front. One of us will have to be back. Yes. Okay, get on your broom. Athletic stance. We're gonna shuffle to the side. I'll go. Nice way. I'm gonna vacuum O. Here we go. That's three. Three, two, one. So you can make it again. Add your own flare. You could hold a weight if you'd rather. Or hold your broom. You could actually have a broom, but that would be kind of hard to shuffle with. I guess if you want to get a little lower, a little quicker feet. If you want to keep it just a side step. Maybe your broom moves a little slower. Or your vacuum. I'm a little. 15 seconds. 10 to go. Stay low. This is really getting in the way. I'm trying to make it my. It's like babbling, but I. 3, 2, 1. Safety first. Guess what? We made it to our last move. This is actually a real cardio workout. Yeah. Who knew? Who knew? We're gonna do a. Yeah. A jumping jack o lantern. Air myself. So jumping jack. Okay. But let's make a jack o lantern. Let's make a jack o lantern like that. You can take it low to high, low impact. Or you can actually jump. Now is jack lantern to her face? It doesn't matter. But let's do scary. Here we go. Or Cindy. That was a really important distinction. I'm glad that you brought that up because that is something that my kids would say. Right? Right. I'm gonna do the surprise face. They love the surprise face. Low impact is here. Good news. We have a costume change coming up. So we'll get a breather, and you guys will get a breather as well with some water. 10 to go. Yeah. Jumping jack o lantern for 5, 4, 3, 2, and breathe. Okay, circuit one is done. Grab your water, change your costume if you want. We'll see you right back in. And we're back. All right. How's everybody feeling? Just your local stereotypical Barbie and weird Barbie. So we're gonna get into our next circuit. Go ahead and grab a sip of water if you haven't already. We're gonna do some Barbie inspired moves for this cardio boo camp. So go ahead and get into place. The first thing that we're gonna do is a Barbie lunge. Now, you know, Barbie, you can't really bend, right? So you can either just jump it or you can do a little tap. Whatever you want. If you want to break the rules and lunge, you can actually get into the lunge, but you don't have to. Right. Who would do that? So. Right. Give Yourself some space. It can just be a tap if you want. You can really get over your head if you want to work that mobility or just take it right here. Here we go. Yes. Weird Barbie is actually very stretchy, very flexible. She can get her leg all the way up on the wall. So low impact, right? And here. So whatever feels good for you. Again, if you want to take it lower impact, you do you. Nice work, Weird Barbie. So I'm very impressed that you actually have her dress and her hair. Ten seconds right here. Five, four, three, two, one. Good work, Barbie. All right, so now we're gonna do a little kenergy hop. So, you know, if anybody's seen the movie, things like that. So we're just gonna step it out. Step it out. You can add your own flare. You can just step out and tap. We've got 40 seconds. High impact or low? In 3, 2, 1, 1. Here we go. Can you feel the kenergy? Yes. If you want to take it low impact, just a little tap. If you want to make it more of a dance move, like Weird Barbie over here, go for it. You can also go over your head if you want. Yeah, just some old school aerobics. Tap it out. What am I talking about? I. I put this in my. My workouts a lot, so not so old school, right? Right. 5, 4, 3, 2, 1. Breathe. Ah. How about some Barbie kicks? How does Barbie kick? Like this. Right? So we'll maybe do our little, again, shoulder mobility with it. You do you. If you want to keep it low, you can. If you want to take it a little higher, let's work on our mobility while keeping our heart rate up. In three, two, one. Here we go. Point that toe. Oh, you can't point your toe. You can't point your toe. I can. It's, like, surprisingly tough to keep those arms over your head. That's going to get your heart rate up even more and more. Also work on that shoulder mobility, hamstring mobility. All these things that I like to talk about I'm not sure anybody else cares about. You're like, yeah, yeah, right? Yeah. Ten seconds to go. We've got five, four, three, two, one. How about we get a little core? Let's take it down to the mat. Since you're so flexible, the ball flexi Barbie. So we're gonna take it to a plank. High plank from Barbie arms. Yeah. Other way. Sorry. And then a little toe tap. So if you want to keep it standing, you can keep it here. And then we're gonna do scissors down the mat. So you can keep that standing with that kick that we just did. Oh, yeah, I did say plank, right? Here we go. Tap it out. Tap out to the side. Little tap. So I'm trying to keep a little pointed toe, straight leg if you can. We're going to open up those hips. Hip flexors, keep that core working straight arms drive up and through. Yes. Don't worry, you don't have to add a push up or a plank press because Barbie can't do that. Come on. Although she's very strong. Right through here. I love weird Barbie with the cut hair because Maya is recently in the doll cutting hair phase. Oh, yeah, just pretty fun. Anna and Elsa lost their hair, but it looks super trendy. 3, 2, 1. Now down on your back. Feels like exactly the reaction weird Barbie would have. So scissors. Here we go. Barbie arms, Barbie legs. Point that toe. Oh, you can't. You can't. And we're gonna pull it in for two. If you want to keep one leg bent. If you want to just get the straight. The stretch out of it, you can. Otherwise, this is our last move. Here we go. There we go. So stretch and strength. Yeah, let's do our arms like that. I was actually gonna pull it here, but I like that better again to get that mobility. And if you want to lift the shoulders, you can. Or you can rest the shoulders down all the way through. Nice little break from the cardio. But my core is on fire. How does Elise feel about that? I don't know. She's so quiet. 5, 4, 3, 2, 1. Hug the knees in Barbie. Well, weird Barbie can get her leg, like, all the way up the wall over her head. So there you go. All right, everybody grab a sip of water. Good work. And we'll be back for your next circuit. And we're back. I did a little bit of strength training. I got a little pump, some iron, got some abs and a chest while we were on our water break. What am I thinking right now? I can't even tell. I don't even know if you can hear Elise, but we're gonna get into our superhero circuit. So get a exciting. We're not really sure how we're going to move in these costumes or these masks, but that's okay. I think this might be the hottest one. Okay. In all senses of the word. So we're going to start with our ninja kick. Sorry, my chest gets in the way. Ninja kick. Ninja kick. So out there, if you don't. If you're not wearing a big costume, you can just do your front Kicks. Or you can add some flare. You can make it a little Spider man dance. All right, let's get it done. Get set in three and two, one. Here we go. Right, Pull it through. Oh, man. This must be what it's like to be really ripped. Everything gets in the way. You can keep them front, you can keep them low. I'm just curious you if. If on the mic, we're gonna be able to hear you at all. I know. Poor me. Take it here. Okay. Keep it going. 10. 5. 4, 3. 3, 2, 1. All right, this one's for you. This one's for you. It's a Spider man crawl. We're actually going to make it a spider plank. Oh, hey. Bingo. Go. He's dressed for our next circuit. Okay, so into the plank position Now. I really can't do this from the plank position, so Elise is gonna do it. I'm gonna do the modification standing. It's just your spider crawl side knees. Let's get it done for 40 seconds. In three, two, one. Here we go. Right there. Bingo. Hi, puppy. Right? Totally. Bingo is making. Making sure that you can't go down. So Spider crawl, just bring that knee towards your elbow or towards your hip if you can. And again, modification is right here. Standing. Oh, man. I mean, I know you can't see out of your mask, but mine keeps. Right. Keeping that good plank position, if that's where you are for 5, 4, 3, 2, 1. All right, what's next? How about some punches? Again, I'm not quite sure how I'm gonna do it, but let's start with some jabs. Then we'll take it to some uppercuts. So, ready position. Which would be a nice and tight. And you're gonna punch strong. Punch strong. You do you. If you want to make a little boxer shuffle with it, you can. Otherwise. Oh, hey, Dory. Three, two, one. Here we go. Too bad we have a Dogman costume. You can put Dorian strong punches all the way through. Again, if you want to take it up a notch, you can. You want to take a little wider because your costume gets in the way, that's okay, too. If you can't see, just. Yeah. Stay in a stationary position. Let's take it. Uppers. Yeah. If you had a nap mask on and you can't see, definitely don't move too much. Here we go. 10 seconds. Take them quick. Roll them, roll them, roll them. Three, two, one. All right, how about some sidekicks? We're gonna have to really watch our spacing here, because I can't really See, you can't really see. We'll back up a little. So sidekick, right here and right here. I know, I don't know. Oh, please. Watch Story cuz she can't hear. So to the side, to the side. If you want, you can do a little squat in between. You can punch with it. Whatever you want. Here we go. Side kicks, sidekicks. Keep them low, take them high, Whatever you got. Breathe. This is not my favorite circuit, but Spider man got me. Spider man got me. That's okay. Back up just a bit. Watch your neighbors. I can't. Ah. 10 seconds to go. I don't know. He has. I think because these things are like his actual eyes maybe. I don't know. 5, 4, 3, 2, 1. All right, last one. We're gonna do a little Superman. I really can't do it on the mat, so you're gonna have to to do it Superman to a push up. So watch Elise all the way down. No, no, no. You can face long ways this way. So lift up in the Superman. Lift up and hold and then bring your elbows in. Push up out of the. Push up. There you go. Yes. And then slowly down. Lift and lower. Here we go. Take off. Lift. I'm just gonna truly have to coach this. This is like when you've helped me. I can't work out. Squeeze and then push up. Maybe I can take it on the wall. Here's your modification. Just a push up on the wall. This is why you wanted to do that, right? So I wouldn't. I wouldn't have to do half the moves. Lift up and squeeze. But honestly, I'm not sure where we put my microphone with that mask. So 10 seconds. Keep lifting and then pushing. Five, four, three, two, one. Oh, man. I'm not gonna lie. I'm really excited to get out of this costume. All right, grab some water. We have two more circuits. They're gonna be fun ones. We will be right back. And we're back with our Disney themed. We got a monster, we got a mermaid. And we're ready for circuit four. Let's come up onto our feet. So let's pretend like I have feet, okay? She can get them eventually. She does. You're right. All right, so this one is going to be a monster walk. So sometimes we do this with our minivan. So you can either just make it a wide squat and back or you can do a little tap in if you want. But we're diagonal. We want that diagonal movement for mobility. Maybe we can start our timer here. So we'll get ready to go for 40 seconds of work. Yeah, we'll get it back up. Monster walk. Watch your water. Low. In that athletic stance. Your own pace. Three, two, one. Here we go. And then take it back. Or after I just told you. After I just told you. And then back. And if you want to move it a little more, you can tap it in, step out, tap in. Is grappling optional? Yes. You can growl if you want. Pick this up. You can also sing beautifully like a mermaid. Up to you. Ten seconds. Five, four, three, two. Okay, now, something that I love to do. Let's do a little swimming on the mat. You can do that? Pilates swimming. Maybe I'll swim like a mermaid with my fin. Either way, if that's not right for you, you can take it swimming standing. Or you can do a little bird dog here. All right, I think they do. Here we go. And swim. Yeah, you can do opposite arm, opposite leg. It's like every time we think these costumes can't get hotter, they get hotter. Every time I think I'm gonna be able to see. I can't, right? So remember, if you want to do it standing, you can be here. You can be here. Whatever you got. Or here. Work the back. Work the core. We got 15 seconds. Let's keep swimming. Just keep swimming, right? Oh, my gosh. Why didn't we think of that? Dory? 3, 2, 1. Bring it on up. You know what monsters love to do and what we love to do on Halloween? Scare. Scare. Jump. So think of it like your little V Sit. Take it out, take it in. And if you want Boo. And back. You can say blue. You can scare whatever you want. But let's do it in three. We care. Three, two, one. And back. You want big jump and back. Or fins. Or fins. Man, I really need a dingle hopper for this hair right here. Up and down. Scuttle's not here. Or V step. 10 seconds. I think I've come to the conclusion that circuits go long. Circuits feel longer when you're in costume. Three, two, one. And breathe. Breathe. All right. How about just one more for this circuit? Yeah, you can take that off. How about little trick or treat? Shuffle. We're gonna shuffle. Trick or treat. Shuffle. Trick or treat. If you want. If you want, you can hold your trick or treat bucket or you can hold a weight. Whatever you got. We're just going side to side. Step it. Or shuffle. Let's do it. Shuffle. Trick or treat. Shuffle. Trick or treat. And guess what? In this workout, out. I'm not going to tell you how many shuffles you. I'm okay. I'm okay. I'm not going to tell you how many shuffles you have to do to burn off that candy, because who cares? Our workouts are not punishment. You can eat candy on Halloween. That's what we do. But we do this because we feel better when we do. Right? Yes. Just like every good Disney movie. Just a little monologue at the end. Talk about what's important in life. 5, 4, 3, 2, 1. Okay, I think that's it for that one. What do you think? Yeah. One last surprise for you. One last circuit. It's going to be a fun one. Oh, yeah. We'll be right back. Get ready. Hey, sis. Welcome back, everybody. All right, so we were done with costumes, with dresses, but we're still in costume. But we're Anna and Elsa working out, Right? Okay. So we, of course, are going to start this last cardio circuit for our cardio boot camp with a skater. Because I love a skater. Let's call it an ice skater, and let's shoot some ice. Yeah, you can. I can't ramp, but yes. So here we go. We got skater. You can make it however you want, but shoot those icicles. 40 seconds, take off. There we go. Building a whole ice castle. I'm just envisioning that it's actually cold because we've been so sweaty this entire workout. If you want to reach up. Yeah. The cold never bothered her anyway. She really hates the heat. 10 seconds of your skater for 5, 4, 3, 2, 1. I like how we were skating different ways. Like I was saying speed skating, and you were gliding like Elsa. Hey, do you want to build a snowman? Yes. So how about we get down on our feet? We're going to build a snowman. We're going to work our way up, and we're going to reach to the top, and then we'll go back down and do it again. That sounds good. Right? Here we go down, build a snowman. And then up and then up ahead. So similar to two. Sometimes we call this move a surrender. We go down, down, up, up. But we're going to go all the way up. We're going to keep it pg, right? Take it up, take it up, take it down, take it down. Right? That's okay. See? Shoulder mobility right there. Yep. Up and down. So gorgeous. 10 seconds. Like my Batman. Call back. Call back and relax. Well, Kristoff is not here, but what if we do a little ice chop? Like a wood chop. So down. We're gonna chop it as we go. We'll go 20 seconds, right? 20 seconds on the left. We'll start down this way in 5, 4, 3, 2, 1. Jump. Well, there you go. Right. Wait, don't get this video taken down for copyright. We're not really singing the songs. Take it here. Out here. Five seconds, then we'll switch sides. Other side. Here we go. See if there's one thing I learned from this workout. So nobody should work out with their hair down or really with a wig or a mask. Y. I know you got the braid. 5, 4, 3, 2, 1. How about some snow? It's not Christmas time yet. It's Halloween. But how about a little snowball fight? We'll do a little transverse lunge and a throw. Lunge and the throw. Or if you want to run from it, you can run from it too. Oh, what's yours? Mine is. Let it go. Okay. What's that? Okay, fine. Wait. Elsa, show yourself. Oh, my goodness. Kurt is behind the camera just grinning. He's loving our comedy. All right, how about we do a snowball fight? And if you want to let it go, you can add a little run. Ready? Three, four, two, one. Take it here. Throw it. Take it here and throw it. And run away from it if you want. Transverse and run. Just feel like a good stretch, right? There we go. Take that 10. Run. Saw your Elsa run. My honor run. Probably not. 10 seconds. Although they go through some pretty tough stuff in those movies. One more, right? Three, two, one. Oh, man. Well, it wouldn't be a Halloween boot camp without some sort of a boo burpee, right? But why don't we call it a Boulder burpee, right? For the trolls. Burpee. So you can make it whatever you want. You can walk it back, you can walk it in, you can jump back. You can do the push ups. You can just squat it down, bring it up. But let's finish it right here. Here we go. Down and down, hand up. Oh, right. You can also walk it. Walk it in. Look at you. All right, this braid is a problem. Speaking of braids. But it bought me some time. I missed a burpee. And down, hand up. I feel like we're not really that tired from the workout. Although I think the workout's probably harder than it looks. But we're tired from changing these costumes, right? We got five, four, three, two, one. We did it. Good work. Good work, Elsa. That's where that. That braid comes in handy. Let's have some water. Everybody have some water. Listen, we could keep going. We could make this workout twice as Long. Because Elise has a costume for everything. For everything. And Dory has a costume. Speaking of Dory. Come on, Olaf, show yourself here. Let's get a little cool down. Catch your breath. Thank you for indulging us today. Obviously, we love to have guest stars in a workout, especially as cute as this one. I do love. Let's stretch it up. I do love to wear a collar costume. Maybe not necessarily working out in a costume, but always a good time. So thank you. Let us know in the comments. What was your favorite costume? Dory, probably. You guys, she's just looking right at the camera. In case you don't know, Elise has a children's YouTube channel. It's called Elise's Toy Time. I'm gonna link it in the description here. My kids love it. Your kids will love it. My kids are actually in it. They are. They're so good. So check it out. She's actually teaching sign language because Dory is deaf and uses sign language. So check it out because you will see many more costumes and much more of Elise. Thanks for being here today. I don't know. Let's go a little quad stretch if we can. She also has some videos directly inspired by my children. Like, I have a thought. I can't stop talking. I have a child or two children like that a lot. Dory really wants to come back, but definitely for Maya. Yes, totally. Other side. So check it out. It's linked in the comments. Don't forget to like and subscribe here and there. And of course, come back for more. Oh, that was so fun. Thank you, thank you, thank you. What do you say we take some wigs often, Have a snack? That sounds great. Let's get one big deep breath in. Oh, my goodness. And out. You did it. That was your cardio boot camp workout. Great job, everybody.