Zone Cardio Agility & Power | 27 Minutes | All Standing, Bodyweight Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your zone cardio, agility and power workout. This is an all standing, all body weight workout where we're going to get your heart pumping for cardio going through those different heart rate zones. So we'll get some conditioning at a lower impact, then we'll add some intensity for some agility and then we will finish with some power. And don't worry, I'm going to give you lots of different options to work to your fitness level. You ready? Let's do it. Let's start. Just by getting moving, you can do a gentle march. Pump those arms. We are going to keep this warm up pretty short because we're going to keep the workout short with the warmup. Our goal is literally to warm up our bodies, to get our body's core temperature up and just to get a little gentle movement in the movement patterns we're going to be working in today. We can roll those shoulders, but because this is all standing and all body weight, we can keep it pretty basic today. Right through here, roll those shoulders, make them even a little bit bigger. Right through here and then to the front, right through here. So with this workout today, no repeats, all standing and cardio zones, let's do some little rolls of the hips, step out to the side. So what that means is we're going to start, we're gonna go down in time. You know, I love these descending intervals. If you've done my workouts before, one more and then weight, open it up side to side. As you open up your hips, reach up and down. So going down in intervals, we'll start with a 40 second conditioning interval. So that is, we can think of that as our low impact or our warm up. You'll still get your heart rate up. Let's take our arms out flat, back down and then round it up so you'll get your heart pumping, but in a low impact way. Starting to build and we get comfortable with that movement. Then we're going to take the same movement, hold it here, roll those shoulders and we're going to take it a 30 second agility round. So we're at a little agility, right? So speed, quickness, don't worry, it doesn't have to be high impact. We'll up our intensity. Let's tap it back right here, opening it up in those hips. So we'll up the intensity, we'll add some agility, but I'm going to give you lots of options of how to do that. Then we will finish with 20 seconds of power. So we're adding some power, we're adding more intensity. We're really going for it because it's only 20 seconds. Let's hold this here. Drop that knee down if you want, right through here if that feels okay. And if you want, you can even take it down and get that world's greatest stretch. Even though we're not going down to the mat. Always feels good to get that little stretch through here, but you don't have to. You can keep it up. Take it up through to that other side. Drop that knee. A little opening up of the hip. Just tilt the hips forward. So that's what it looks like. 40 seconds. Conditioning, low impact, Back to basics. You can keep it there or you. You can add the agility and a little intensity on our 32nd round. Then we finish in those high heart rate zones. Go ahead and walk it in. Round it up right here for 20 seconds. Only tap it out and reach. All right, so when we're talking heart rate zones, sometimes we have a fitness tracker or a watch that does it for us. Sometimes we're just going by how we feel, but we're going to be taking it, thinking. We're thinking five zones. Our one and two. Is that conditioning around, Maybe getting up to three and four in that agility round. And then maybe we're up to four and five on that power round. I don't want you to stress too much about it. I just want us to have those highs and lows, those peaks and valleys. So I want you to think of that conditioning round as that necessary recovery. Your goal is not to have your heart rate up at the highest the entire time. We want that recovery, and we want to be able to get our heart pumping, but build it and really go for it on that last round. All right, so march it out right here. Our very first move. We're going to start with just a basic step touch. You can go slower, fast. Up to you. When we add some agility, we're gonna add a little hop step. I'll give you options. And then we're gonna do little skier hops for our power. Up to you. But let's start right here. Step touch. Now, again, depending on where you are in your fitness level, you can pick what this is for you. Maybe you need to take it a little slower. Maybe you want to pick up your pace, add those arms. Either way, we're still keeping it grounded because we got those other rounds coming. All right, we'll get some quick breaks in between the three. And a longer break after that 20 second power round, right? So we got 10 seconds reminding you to be where you are today, where you are in your journey, and how you're feeling today. This is your workout, so you make it work for you. And breathe. All right, team, so you can march whatever you need to do in between. Next, we're going to take it to that little hop. Here's what your agility looks like. Hop if you can. I want you to step, tap, step, tap. So think quick feet, quick feet. 30 seconds. Here we go. Now, it doesn't have to be an actual hop. You can just keep it grounded, keep it low impact. Or you can always keep that conditioning round. You can find ways to up that intensity, to get that heart rate coming up, right. That don't necessarily have to mean that you're jumping, right? Five seconds. Three, two, one. And breathe. All right, catch your breath. Last 20 seconds. Here's where we go for it. So breathe if you can. Hops, power. Use your arms to propel. You can also take it here. Here we go. Power, power. So that power can be a ski hop, right? When you're skiing, you maybe use your poles or tap. Either way, power, power. Five seconds to go. That you get a long breather. So let's get it done. 3, 2, 1. And breathe. Catch your breath. So that's what we're talking about, team, right? Conditioning, something all athletes need, right? And we need in our everyday life. Then we add some agility to get that footwork, to work our balance, to work our core. And then we add that power. We all need power, too. All right, Breathe for a few more seconds. Next round, we're gonna go tap out jacks just like a modified jumping jack. You can. Nice to take it nice and slow. Or here. Then if you want full jacks, Here we go. 40 seconds. Here's your conditioning round. And you do what's best for you. If you need more recovery, maybe that heart rate is really up after that skier, right? Maybe again, you want to take it really slow. Maybe you want to go both arms. That works, too. When we get to that next round, we're gonna do full jacks. If you want. It's only 30 seconds. You also can find a higher intensity version of this move, and I'll show it to you. Five seconds to go. Three, two, one. Everybody breathe. All right, 30 seconds. Here's what we got. You can do that regular old jumping jack with intention, or here, right here. All right. When we take it to our power jacks, we're going down. Up to you. But starting with 30 seconds of agility. Here we go. Out, in, out, in. Now, again. You can be here. You do you. I know this is going to feel a little bit like that power round. We're going to get that high heart rate, so if at any point we're going to. You need to be here. Oh, did I mention this is a no repeat workout? I think I did. All standing. No repeat, all body weight. Three, two, breathe. Catch your breath, team. All right, we got 20 seconds. Up to you, your power jack. We're gonna go low to high, low to high. Your power is as you explode up. You can get down there. Power up. Down, power up. You don't have to jump it, but you can. Here we go. Power jack. 20 seconds. Explode. You can also tap out. Low, high. Yes. Ten seconds. What do you got, team? This workout is gonna go by fast, I promise, even though it's gonna be challenging. Three, two, power. One. Yes. Catch your breath. I know. I feel it, too. All right, so breathe. You can always get water if you need it. We're working in sort of two circuits so we can grab it in these longer breaks after our power round. Remember, rest is part of the process. That recovery is important. So you can keep moving like I'm doing, but I don't want anybody feeling like, oh, you have to be moving in these rest periods, because that's not doing you any favors. It's just. Just gonna make you tired for the next round. All right, team, so we're going out, out, in, in. Join me right here. Just step it right. Left, right, left, left, right, left, right. Nice and easy. 40 seconds. If you want, you can get low to high like me if you want to build in a little squat. This is agility in itself, right? So even if you never take it quicker than this, you're still getting agility, right? You're going lateral. In and out. Quick feet, moving, balance, strength. Here we go. Five more seconds here. Three, two, one. And breathe. All right, team, so 30 seconds. You probably know the drill. Out, out, in, in, out, out. In, in. If you're not running it, just pick up your step, right? If you can go quicker, whatever you can do safely for you. Out, out. In, in. Right, left, right, left. Here we go. Right, left, right, left, left, right, left, right. 30 seconds. You can think that you're running the tires. You don't have to get high knees, but quick feet. I love this as an addition agility drill because it's generally accessible to most of us, right? Even if you're just stepping in, out, out. In, in, out, out. In, in. 10 seconds. Agility. Yes. We all need it. Don't overthink it. Three, two, one. My brain. All right, team, last 20. Here is what we've got. You probably guessed it. You can do either but version of those or out. In. I'm going to stay low, get a little leg burn. You do you. Here we go. You can jump it, you can run it, you can step it. As long as you're going out and in, doesn't matter. It can be here. Power, power. Out, out. In, in. Four step. Finish strong. 5, 4, 3, 2. Breathe. Catch your breath. One more for this circuit. Then we get a little longer breather in between. We'll take about a minute. Then we'll go into that next round. Short workout team, as promised. All right, watch me here. Regular old hamstring curls just like this. When we add some agility, we're adding some taps. You want to get fancy, you can go behind and in front, but don't overthink it. Then our power curls. We're adding a little jump. All right, let's finish it strong. Starting with just regular hamstring curls. Bring them up. Here we go. And again, if you need more recovery, take it nice and slow. You can even just tap it back. If bringing the knees up, bring the feet up, it is not right for you. If you can look at me here, arms are crossing out in front, and then big open, open up the chest. You can also go here. We're going to bring them up. When we add that power. But it's not just here, right? Weight is a little bit forward conditioning right in those lower heart rate levels. But your body is working that zone two cardio. We hear about that green zone. We need it. 3, 2, 1, and breathe. All right, team, now we're taking it. We're gonna do a little taps, Taps. Don't overthink it. Just get arms. One up, one down below. If you want to get fancy, you can also bring them in front. You don't actually have to touch it, but let's just add a little agility for fun. Here we go. 30 seconds. You can even move your body. Little twist with your torso so you can see what's happening. If you want back, back, front, front, back. I know. I don't want anybody to feel unsafe or not stable. So you do what's best for you in this moment. 3, 2, 1, and breathe. All right, guys, last 20, and let's go for it. Because your breather is coming Power. Power. You can tap behind or not. Add some power in a way that's good for you. Let's do it. I know it's kind of silly. So you. Do you. Maybe it's just here. Maybe it's here. Yes. Five, four, three, two, one. And breathe. Oh, man. Team. Check that heart rate. Are you. Don't worry if you got a tracker. Mine right now is saying zone two, but I know it feels higher than me. Doesn't matter. They're not always super, super accurate anyway. The important thing, again, is that we're getting those highs and lows. Cheers. Y' all grab some water. We got just over 30 seconds. Take this breather, take this break. Round two, circuit two. Brand new set of exercises. I'm going to talk you through them. I want you just to increase the intensity, add the agility, add the power in a way that's good for you. We're gonna start. You watch me here. Double step. Remember this. Then we add a little agility. Quick feet, then quick beat and power. All right, so agility and power all coming at you. But let's start just two steps right. Two steps left. At your own pace. Athletic stance. Here we go. Step, touch, step, touch. I know you had a long breather, so hopefully you're feeling fresh. But no need to overdo it in this first round because remember, we got a jelly and power coming. You can get a little lower if you want. Yes. Getting real. 10 seconds. 5, 4, 3, 2, 1. All right, team. So your agility is a little shuffle, step, shuffle, tap, shuffle, tap behind if you can. Tap. If you just want to do a double step, but a little quicker. And then tap that foot behind. So we're here. All right. Add the agility, add the intensity. 30 seconds. Here we go. Tap, shuffle, tap, shuffle. Again. I don't want anybody feeling like they're not stable. So remember, it can still be a step. Just add the agility in a way that's good for you. I know sometimes I repeat a lot of things. I sound like a broken record, but that is because we. We all need those reminders, right, that this is your workout. You do you. And it's hard because you're working hard. And breathe. I need that one. The reason it feels hard is because you're working hard. Last 20 seconds, team. Quick, quick, quick. Tap. Quick, quick, quick, tap. Up to you. If those fast steps are not right for you, pick one of your first two. Last 20. Get three. I know, I feel it. Two, two. Here we go. Tap, tap, tap, shuffle. I like to Use my arms as a guide, but you can also just keep them down. Yes. We are so close. Keep it going. Three, two, one. And breathe. Catch your breath. Get that real recovery. All right, next one. Team, we're gonna incorporate some legs. We're gonna tap it back into that lunge. All right, you don't have to get super low. You can just do a tap back, tap back if you want. Get low, then we're gonna go tap, tap, lunge. That can look different. Then we're gonna go jump lunge for some power. Let's do it. Here we go. 40 seconds. Alternate drop it low. And you can really use this moment to think of it as a nice, good hip flexor stretch. Yes. We're getting some leg burn, right? And that's okay right here. Again, you can tap it back, but low impact. This is your back to basics. This is where we get a feel for that form before we add that agility. 10 seconds. Hands can be up or down. We got three, two, one, and relax. All right, so it's tap, tap, lunge or tap, tap, lunge. All right, you can step it, you can jump it, but we got 30 seconds. Let's add that agility, quick feet, then get low, two, one, down. Here we go. 30 seconds. Tap, tap, tap, Whoop. Tap, tap, tap back, tap back, and lunge. Or jump, jump. Yes. Team. Power. Power. We got more power coming, but you can still add it here. Three, two, and one. Oh, I know. Feel that one. Now my heart rate's up there. All right, team, either version of those, or if you want, here's your power. Low to high. It does not have to be fast, but you get that. That power coming up. The jump is not right for you. You still get the power. Low to high. Let's get it done. I know. I'm feeling it, too. Good thing we're in the home stretch. Here we go. 20 seconds. Power it up. Low to high. If you're not jumping, get down there. Power down there. Power hunt. Five seconds. Burn. Three, two, one. I know. We're so close, team. I know. If you need that water, grab it. All right, two more moves. Three versions of them each. Here's what we got. Team Heisman. Remember this. Step, step, knee, step, step, join me here. 1, 2, 3. I know you're like me. Your heart rate is probably still up from those jump lunges. So again, use this as your conditioning. If you are an athlete in a game, in a match, you would still be moving. But we have those sprints, we have those power bouts and we have some conditioning, so just step, step, knee, 1, 2, knee. 1, 2, 3. Five seconds. Yes. Active recovery, we call that. All right, team. So your regular Heisman, if you've done it with me before, you can pick up the pace and what you just did, or you can add a little shuffle. All right? All that means is that Heisman looks like your Heisman guy right here. Let's do it. One, two. So you're side to side. Pump those arms again. You can do it with baby steps. You don't have to do it with that jump, but you're still landing and then popping out of it, right? Yes. Five seconds. You're gonna like the power version of this because it's super simple. And breathe, team. Adding some power Power Heisman. We're just taking those steps out. Or step, step. You can step it, draw that knee in, or you can hop it. 20 seconds. Power, power. Your power is here. Out of that hip, land soft. If you need to tap that toe down, you can. You don't have to keep it in the air, but we got five seconds to one. Oh, man. Free team. All right, last move. Here we go. Let's do a team skater, rainbow skater, right here. Speed skater, that little hop. Then skater bound. All right, when we go to our regular speed skater, we'll add a little hop in between. But join me here, starting with just step, cross, behind. Step, cross, behind. Here we go. Step, cross, rainbow skater. So we get that mobility out of it. Right again. Your heart rate's probably already up. Mine is in zone four. But again, we're getting it up and down. That is what is important here. You don't have to get super low in this. Yes. Big arms. Cross, cross. So close, team. Five, four, three, two, one. Breathe. All right, team. So skater hop. Here's what we're gonna add. Skater, huh? If that's not right for you. Skater knee. Skater knee. Little extra agility. 30 seconds. Here we go. Skater. Don't overthink it if that's feeling too weird for you. Just skater right here. That works, too. But adding that little extra step on the same foot, our brain is working. Our brain body connection is working. And we get a little extra agility. I know. Feels weird to me, too. Three, two, one. Boom. All right, it, team. This is it. That's what I meant to say. 20 seconds. Go for it. We're just doing skater bound. So power, power, Land soft. You can step it, you can jump it, but finish strong. In three, two, one. Here we go. Power power. You don't have to Go super fast. You don't have to be jumping, but you're getting some power as you go side to side for 5, 4, 3, 2, 1. There it is. Catch your breath. Grab some water. Again, don't worry too much about this. Think of how you're feeling in this moment. Hopefully you're like me. You're feeling the power. You're feeling tired, but also energized. You're feeling strong and powerful as you should remember, it was hard because you were working hard. It's feeling this way because you did it. Not because you can't do it, but because you are doing it. You did do it. Quick little stretch and then we'll get you out of here. But let's let that heart rate come down. Just little step, touch. Thank you for hanging with me today, guys. I did want to keep this around that 25 minute mark because again, when we're working in these high intensity intervals, we don't want to go super long. So you don't need a 60 minute hit class or even a 45 minute hit class. Right? We want those hit intervals sitting sprint interval training that maybe you've done with me before. We want those to be short and we want our entire workout to be short on those days because we want to have the energy and the recovery to really go for it. Let's take it right here. Stretch that back. I did tentatively have a bonus move planned, but we'll just save that for another day. Leave me a comment, let me know. Let me take a guess at what it may have been. Would love to hear from you guys. Shake it out, please. Get some more stretching and mobility on your own. Stretch those calves. We just did that hamstring stretch, but really get those calves. In fact, press one down right here just towards the back because they got a lot of work done. You can even push against the wall and stretch those quads. And of course, get more mobility and flexibility in your days, in your weeks. It's more about the cumulative of mobility and flexibility that we can all get together. Leave me a comment. Leave me a like. Don't forget to subscribe to the YouTube channel. Join us in the Bodyfit Athletic Club and make sure you're on my email list and you're following me at Bodyfit by Amy in all the places. One big deep breath in and out. You did it. That was your zone cardio, agility and power workout. Great job, everybody.