32 Minute Bodyweight ISO Fire No Equipment Workout - LEAP DAY 5

hey everybody I'm Amy from body fit by Amy and  this is your body weight ISO fire workout so in this workout we're going to use no equipment to  strengthen and sculpt your entire body while we keep your heart pumping for cardio we're going  to be working with all body weight moves but we're going to add some isometric holds and  a quick fire round to really get our bodies working hard of course I'm going to give you lots  of different options to work to your Fitness level are you ready let's do

it let's start just with  a quick warm up we're going to keep this warm up pretty short so go ahead and just start moving  your body March jog step whatever you need to do just to get the blood flowing try to let go of  any tension any tightness any stress or anxiety you might be feeling from the day and let's just  be present right here right now to move our bodies no equipment needed for this this workout we're  going to get it done with just our body weight let's roll those shoulders we're go

ing to start  with just some Mobility work here some Dynamic movements again we'll keep it pretty short so if  you know that you need a few more moves Mobility or warm up go ahead and get it on your own but  we're going to get you in and out it's going to be a fun one today let's take it out right here  flat back down and then round it up the way this workout works is we have three rounds of well  some of them will be more cuz they'll be right side left side but three versions of the same move 

let's take it right here so in that regard it's a no repeat so what we get is we start with one move  it's going to be a compound move as much as these body weight moves can be compound exercises walk  those feet in and let's take it right here we're going to squat it down and then we're going to  hinge it so you're here squat down and hinge so some of the these things we're going to be adding  a little upper body to some of our lower body and vice versa we're going to get some core working  but

if something feels like too much too much for your brain of course you can always just  pick one if you're like oh I just want to do the lunge on this totally fine you do you you know  what I always say be where you are today this is your workout so let's take it down in that squat  if you can get low and just a little shift side to side we're taking it here hands down if you're  able and then walk those feet in and little pedal the feet so if you can't get the slow totally fine  just be here a

nd then if you're able we're going to walk our feet back so either walk to your feet  or down on your knees so we're here just feeling that core getting fired up and ready to go let's  do a little child's pose back and you can either come up to all fours or come up to that plank  Big Stretch stretch here drop those shoulders down a little side to side stretch here back down  and bring it forward and let's get one more right through here and as we're coming up let's bring  one foot here Big Stret

ch take it down step it back you can step from the knees or the toes  if that's not right for you just hang out in the child's pose we'll just get a couple of these  world's greatest stretch before we take pick it up so again we got three different versions we  got our regular combo move back to basics for 40 seconds of work 20 seconds of rest then we're  going to get an isometric which most things will be two rounds so that's going to be where we hold  one and we move the other and then we swit

ch it it'll make sense once we get there go ahead  and walk your feet in and slowly round it up so don't stress about that right now I'm going  to talk you through it tap and reach across so we've got we got our isometric holds where we'll  hold one thing move the other then switch then we have 20 seconds those are 30 seconds 20 seconds  of our fire round all right just like it sounds we're adding a little fire we're adding a little  intensity that does not have to mean that we're jumping althou

gh sometimes you might have that  option that just means that we are moving in a way to bring the fire so get excited about that you  can always keep everything with that first round you do you but we're going to get a little burn  little fire little isometrics we're going to have a good time doing it so watch me your first move  we got 20 seconds we're going to do a stationary lunge or a split squat so nice and wide with a  chest fly so you're just here so shoulders upper body and arms we're go

ing down we're bringing it  up so really think those gold post arms so we get strong in the shoulders strong in the core as we  lunge we'll bring it in in three 2 1 bring it in drive it up now we're not just going through the  motions with our arms we're nice and tight right so really squeeze in with the chest and shoulders  squeeze in the back so we're getting your back working as well if you need to modify the lunge  you can just do a little tap back right or you can just hold it if that feels

like too much for your  brain just do the lunge right you don't have to be here we got 15 seconds you're going to feel when  you get really intentional especially squeezing in the back you're going to feel that breathe into  it take it back three two one stay right where you are but breathe for just a second come out of  it now we're going to get 30 seconds back to back we're going to hold the lunge for our first 30 and  do our in and out then we're going to hold this in we're going to do our l

unge 15 seconds hold it  out do our lunge 15 seconds so we'll split that 30 all right so go ahead and get in position then  we'll get a quick breather 20 seconds of our fire then this side is done all right hold it down in  that line L we're going to do the fly in three 2 1 here we go in and out so I want you to stay low  in the lunge if you can think about squeezing in again chest and shoulders but also as you pull  back squeeze in those back muscles squeeze in the shoulder blades go post arms

so keeping  them high I know as we get tired they want to sink down bring it here get the mobility work as  well as you get tired we want to sneak up let's stay down there cuz we got five more seconds and  then we're going to move into that lung let's hold those arms in here we go drop it down bring it  up drop it down bring it up I know you're just glad to be out of it right breathe at the halfway  point we'll open up those arms yes team are you surprised at how much you feel your upper body I 

know I am take them out keep that lunge breathe squeeze in the back pull those shoulder blades  in keep the arms open we've got five four 4 3 2 one Shake It Out same leg forward breathe for a  quick second we got 20 seconds fire here's what it is we're going to Lunge it down we're going to  bring that knee in and squeeze open out and here if that doesn't work for you pick your version  of that little bit of fire 20 seconds in three two one here we go 20 fire try to pick up your  intensity in so

me way so maybe that's adding the knee and the reverse lunge maybe you're just  adding a little bit of speed you do you whatever you got to do to add that fire let's get it done  for five four three two one oh man right burn burn grab a sip of water burning in the legs burning  in the upper body even though we're not lifting a single weight here guys we're going to get  us everything working catch your breath team remember these hit workers workouts or these or  any workout really when we get th

at heart rate up we want the recovery we want that heart R to come  down mine is pretty high right now I don't know about yours but I'm totally feeling it and I want  to make sure that I'm also getting that recovery here's what we got on the other side so the other  side we're going to take it to a push and a pull so think shoulder press pull down push and pull  while we lunge everything down everything up let's do it in three two one here we go pull down and  lunge push up and again not just go

ing through the motions with our upper body I really want you  to think that you're pulling something and you're pushing something you're pulling something and  you're pushing something if that is too much for your brain or your body just take it with just  the lunge or you can always do one side and then switch when if you need a little B balance pull  and push woo speaking of balance never fails when I mention balance that right through here three  2 one rest for a second 20 seconds actually w

e're going to hold that lunge down we're going to push  and pull then we're going to hold halfway up for our lunge 15 seconds down for a lunge all right  that's our ISO let's get set in that lunge nice wide train tracks Get Low if you can here we go  pull and push pull and push stay low so what I mean I know it's tempting to be here but if we  can get low down here right drop the knee you can hinge a little bit into that front leg to give  you that support so you're not tempted to be here pull a

nd push squeeze in those shoulder blades yes  you can we got five more seconds I isometric lunge here we go hold them up take it down and up I want  you to bring those hands together nice and tight focus on those arms bringing your arms by your  ears so we get the chest opener as well we get the Shoulder Mobility drop it down in the lunge you  can hinge for it a bit bring them down ISO hold here squeeze those elbows in pull those shoulder  blades together not here pull them down down and togethe

r we got five four 4 3 two and one ha right  fire round 20 seconds is all we need watch me here so again with the knee you decide how  low you want to go you decide your pace your Tempo you decide your intensity but let's  pick it up for fire in three 2 20 seconds only yes you can I know I feel it too  don't forget about that pull and that push even though we're driving the knee  up still strong in that upper body yes five four 3 2 one grab some water team  meet me down on the mat this is going

to be a fun one feeling everything right  legs upper high heart rate there we go 150 all right team so meet me down in the mat  so we're coming into that plank press what we're going to add for a little different is bringing  that knee in so we're going up up down down with the knee in then we switch if that feels weird to  you at all just keep your regular plank press and if you need to you can elevate it you can keep it  on your knees you can take it on the wall so lots of different options fo

r you to do you watch me  here we're here if you can one knee is in we're going down right left right left we're going to  switch you don't have to keep it off the ground but you can then we're switching left right left  right we're going to switch if that feels like too much you can also just drop the knee you'll  still get that core connection we're adding a little extra core we got that for 40 seconds then  we'll stretch then we'll hold one knee do one arm hold the other knee do one arm it'll

make sense  once we get there all right team so plank press and knee you're switching your knees in between  wrap that core strong upper body but also lots of core let's do it here we go right leg in down  down up up left leg in down down up up right in and here and it really doesn't matter even  if you go left right left right when the right knee's in it doesn't matter you might even feel  that a little bit more again if you need to drop that knee down like that gives you a little extra  suppo

rt drop that knee down up to you or stay on your knees the whole time also and option right  five 4 3 2 and one big stretch so every time we stretch from this I want you to come up out of  it rest your back roll those wrists here's what we got team we got 30 seconds we got our right  knee in and we got our right one going down and up down and up 30 seconds there little stretch  in between then 30 seconds on the other side so right knee in up high on the hands right one down  and up feels like to

o much just keep a regular no knees or stay on your knees in three two one here  we go right arm only down push it up so Watch What Happens here one my core stays contracted and  it's not just about this arm right that's down and up watch this left arm I'm getting a little  tricep right tricep yes you can so keep it going I know down and up so it's kind of like ISO both  Right iso knee down and up yes three two one big stretch roll those wrists we're not going to do  them back to back CU I know

that's a lot on your wrist do you feel that core working especially  with the knee coming in adding that contraction do you feel that upper body we're getting a L of  push but also those triceps let's do same thing other side here we go left knee in left hand down  and up trying to keep those hips Square you're going to move a little bit and that's okay but I  want you to really think nice and tight through here and push so strong in the core strong through  the legs through that back leg yes te

am I know I feel two remember you can drop that knee down and  up three two one stretch it back all right team I promise this one's almost over this is a burner  right a lot of upper a lot of core here's what we got let's keep it simple fire round 20 seconds  down down up up run the mountain climber for four or walk the mountain climber whatever you got  we got 20 seconds down down up up knee knee knee knee here we go bring it up nice and strong last  20 in three two one here we go down down up

up four three two one down down up you pick your  pace maybe you're going faster than me that's okay 10 seconds strong core upper working  so hard three two one and breathe stretch it back yes [Music] all right take  it down or take it up grab a simple water team I know I know think about  that it was really only two different moves we got right side left side where  we mixed it up and then move down on the mat we got lower and upper we got upper and core  let's get it all together all right thi

s one we got lower and core so watch me here Shake It Out  we're doing a hinge so think of your kickstand deadlift right it's a hinge and a leg lift bring  it up hinge leg lift then it's going to look like that single leg deadlift I just want you to take  the hinge but isometric leg then we're going to hold the hinge you can balance if you need to and  little leg lift so I really want you to think core control front leg has the control and if you need  some balance grab onto the wall grab onto a

chair whatever you need then when we get some fire we're  going to add a little jump at the top it's totally optional are you with me we got right side left  side let's start in this right side right leg forward train tracks here it's just your hinge  little leg lift at the bottom if you need balance let's do it here we go hinge back leg lift and up  so again if you want to be here here you can lift drive it up core is engaged squeeze in the glute  so I really want you to think hinge then squee

ze so you got right leg then left leg yes team guess  what we're going to take a few rest out of this one cuz we want to get you in and out and because  you can squeeze last one breathe 10 second rest this time in set so it's going to look like your  single leg deadlift if you you need balance or you want to keep what you just did go for it otherwise  isometric leg and a hinge here we go so this one is holding keep it nice and tight through there  push into that front leg that's not right for yo

u keep keep your kickstand or add some balance  right squeeze so it's a little different than even our single leg deadlift cuz we're being super  intentional about squeezing back through here right sh right through here last one 10 second  rest we're going to drop it down in the hinge so I want you to hinge from here you can take the hands  to the ground if you want that might be a little better or on the wall or just stay stable lift  here we go so stay in the hinge lift the back leg squeeze in

the glute you're going to feel what's  happening here this leg is working hard right breathe yes you can think about that core whatever  you need to do you can use the ground you're going to feel that leg a little bit more right squeeze  five 4 3 two leg burner seems like that should have been the fire but we got one more all right  team hinge it down drive it up you can do it with or without the leg lift kickstand or single  leg drive up with the knee either way whether you get the jump is up

to you three two one fire  breathe or here hi yes take it down almost think your runner's hinge right we're here drive it up  five four three two one sorry guys that's where I was right I'm not going to edit that out on I'm  not going to change it cuz that is real life right and that is my core working hard to stabilize it  doesn't matter if you're off balance clearly I was just off balance for almost that entire 20  seconds I was still safe I was listening to my body and my leg was still on fir

e and my heart  rate was up so that is all that matters reminder you don't have to be perfect I'm not perfect  I'm going to slip too here we go all right team breathe for a few more seconds hinge and leg  lift back to the top 40 seconds in 3 2 1 hinge lift take it down lift this one that feels  at first like oh am I just getting a little stretch but again you know the fire's coming and  I want you to think intentional right we're not just lifting the leg we're nice and tight  squeeze in the glut

e push into this front leg core is engaged P super functional right I  always remind you guys that stability work is so good for our core not just for functionality but  for actually getting strong ABS breathe 10c rest all right team here's what we got we're going  to stay in that single leg deadlift so you're keeping isometric here nice and tight hinge It  Forward down and up 30 seconds in 3 2 1 here here we go then we get a 10-sec rest we'll hold  the hinge we'll do the leg lift really focus o

n form again if you need to balance on something  you can it is like your single leg deadlift but we're locking out a little bit more here so we're  nice and tight and again don't worry if you feel a lot little off balance stay safe but again the  name of the game is to get that core working to get those muscles working hard it's not about  perfection three two one let's hold it here stretch for just a second we're going to drop  it in that hinge we're going to lift that leg again we're not just

lifting the leg here we're  nice and tight squeeze balance front leg working here we go wo this is the one I think I feel the  most and again if you need to you can hold on to something on the wall chair countertop if you  want to take it low you're going to feel it but you'll get a little balance let's make sure we're  not rounding in that back right we're staying in that strong stable position burn who says you  can't get a workout without any weights three two one 10 seconds to breathe we go

t our fire round  am I going to keep my balance who knows does it matter absolutely not stay safe keep moving 20  seconds drop it down knee up here we go down knee up woo maybe this one's going to be better  with or without the jump with or without the extended leg you can also do kickstand we know I  did that the last time and I still lost my balance right five four three two there's the burn grab  some water to meet me on the mat yes all right [Music] so if you're keeping score we got lower  a

nd upper we got upper and core we got lower and core let's go back to a little upper and core  actually this one is putting it all together all right team so we got a little tricep dip if  this bothers your wrist at all I know we did a lot you can stay seated and just take your hands  over your head if you have a dumbbell you want to grab it you can go here and then to V sit you can  go triceps and vent so that is your modification otherwise if you're able keeping your hips down  we're going to

bend triceps and we're going to do a vit now as we go on we're going to add a little  Bridge so we get a little glutes and hammies there but we'll give them a break for just this first  round tricep push up vet for core that vet can be one knee at a time it can be just sitting up nice  and tall you can do all this standing if you want to go overhead drive those knees in let's do it 40  seconds here we go drop it down push up and then vit get set fingertips in down to the elbows push  so you can

tell you have to be intentional you're not just lowering yourself back right you're  actually going down push up from those elbows take it down and up what we're also getting is  is opening up in the chest so chest opener most of us are pretty tight through here right so  when we get in this position yes we work our tries but we also get a chest opener keep it  moving here and here right here boom yes and relax take it right through here all right team  so now we can take it we're going to get a

little isometric holding with here we're going down we're  going up we're going to switch this isometric just a bit we're going to take the VC out for this  round we got 30 seconds hold that bridge drop it down bring it up all right you're trying  to keep those hips lifted is symmetric Bridge tricep dip too much for you find something in  between we got 30 seconds in three two lift it up here we go and here again you're trying  to Bend in those elbows it's a little tricky so find the range of m

otion that's good for you  your hips are going to drop but you're not going here right so that's where the isometric comes in  your hips are dropping with your upper body as we really isolate those arms I know right so we're  switching it up a little on this round because we're getting everything in five 4 3 2 1 now  let's give those wrists a break stretch through those hands strings right and our isometric for  30 seconds is going to be here we're going to hold the arms here we're going to brin

g the  knees in either vit together or one at a time so arms are here here's your isometric you're  going to feel it there you're going to feel it there and then let's get the core working you  can also take this standing 30 seconds here we go isometric tricep vit core it's challenging  so do not be afraid to take it one knee at a time you're still moving moving from that core  hands behind your head elbows in looks like this I know tougher than it looks right again you  do you I don't want you

to feel like it has to be perfect but it doesn't feel right in your  body find something that does five 4 3 2 one stretch it out what are we going to get for fire  I don't know let's figure it out team so let's go down and up and then here to here down and  up or up and down here to here it's 20 seconds only if you want to just pick one go for it I  know this is the one that you're going to tell me about in the comments cuz it's a little tricky  but just roll with me for 20 more seconds in three

two one here we go Bridge up and down hands behind  breathe in here take it up and down sh and breathe H yes take it up we got it can we get one more and breathe now stretch give yourself a hand  on that one CU that was a really challenging one and I get it right that felt like a lot of stuff  roll through those wrists join me up top it was a lot of stuff those moves were not easy but man  did we feel it all the way I think we did all right team so one more we got upper and lower we  got core w

e're going to squat it down we're going to punch it for four we're going to bring it up  we're going to accelerate this round we're going 30 20 and 10 let's get it done think of it as your  bonus move then we get a quick little stretch 30 seconds Squat and punch hold the punch hold the  squat for 20 and 20 and then 10 seconds fire I'll show you what that is is all right team  30 seconds squat it down Jabs for four bring it back up here we go squat Four 3 2 1 squat Four  3 2 one nice and tight ag

ain what are we thinking about intentional with our arms and our core we're  getting that twist right twist twist twist twist right here low in that squat this is all of it  together bonus move but three parts sh sh here we go let's go right into it hold the squat with me  punch punch punch punch it's only 20 so you got it team yes all the way through  10 seconds can you get low yes breathe hold it here take it down and  up 20 seconds hold it out nice and tight I know keep it up nice tight switc

h your arms here  we go strong breathe hang with me this is it I know breathe three two one puncher four four 3  Two Fire and jump 10 seconds jump or just squat one [Music] more did a I know a little bit of a  mad house at the end but that's okay just trying to get creative with these body weight moves I  know we love Back to Basics but sometimes look at that tell me that 30 minutes didn't go by  fast I feel like it did I hope you feel that way too let's take those arms up because we  had a lot

of parts a lot of things to think about and again when we're working with heavy  heavy load we want to keep things a little more simple we're working with our body weight we can  get more into those functional movement patterns that you probably won't find yourself in that  tricep vit a lot in your daily lives but you will find yourself getting out of bed you will  find yourself getting up and down off the floor using those core muscles using those upper body  muscles so it's all functional righ

t and because we're not working with added weight we can get a  little more creative let me know in the comments what you thought I love hearing from you I hope  that you enjoyed it I hope you had fun hope you felt like it moved fast I know I did feel like  I'm G to feel my triceps tomorrow but I'm also feeling really feeling my core and my legs looks  like we did the trick team also got that heart rate up so let me know in the comments I love  getting feedback from you and of course don't forge

t to like this video And subscribe to my  YouTube channel if you haven't already that helps me reach more people get more people moving more  people moving in a way that feels good for them that gives them options options that makes them  feel good so spread the word subscribe check us out on the body fit by Amy app and join the body  fit Athletic Club if you haven't already would love to see you there make sure you get some  more stretching on your own right now let's put those wrists down and

stretch through here so  we get all through here I know we got a lot of that push but we got that back working as well  and again we got a lot of good Mobility work I hope you feel that I hope you feel the strength  but also feeling a little looser in the chest and shoulders and back and places that we tend  to get that tension thank you so much for being here today I'm so happy you decided to show up and  move with me today you should be proud of yourself for showing up and moving today woo spe

aking of  balance what I let's get one big deep breath in and out you did it that was your body weight  ISO fire workout great job [Music] everybody