32 Minute Bodyweight Recovery Cardio Mobility Workout (Stretch & Lengthen) - LEAP DAY 19

hey everybody I'm Amy from bodyfit by Amy  and this is your bodyweight recovery cardio Mobility workout this is a no equipment active  recovery workout where we mix in a little bit of Mobility some flexibility some stretching and  some gentle cardio where you have the option to take it up or down depending on what you need  today 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 so let's start just by rolling those shoulders I want

you to start  in a standing position and just roll those shoulders to get a little bit of a release knees  are soft we're going to start and center with our posture let's start by thinking about stacking  of our ears over our shoulders shoulders over our rib cage rib cage over the pelvis pelvis  over the knees over the ankles and just take a minute to settle into that so I want you to  try to release the shoulders relax your jaw a lot of us tend to hold the tension up here  or we're sticking th

ose ribs out we call that rib flare or we rounded here because of work  and life right so I want you to find all that trying to release the tension but really lift  up through that posture put one hand on your heart one hand on your belly and I find the most  important thing for me with this is to stack the rib cage over the hips over the pelvis that  tends to be more of where we get a little bit off a little out of alignment so really think  about that um also shoulders and upper back right fro

m sitting at our desk driving all those  things but if you can really think stacking the rib cage over the pelvis and then let's connect  with our breath so just take a minute to try to clear your head we're going to get moving and  we're going to get those endorphins going get that energy up but just take these first few  seconds to let it all go be here with me today all right and we can start with a gentle March  so we're just going to get the blood flow and get the heart rate up and then we'

re moving  into these moves we're going to keep this a flow so you don't have to worry about intervals  you don't have to worry about the clock don't worry about any of that we're just here to move  and the idea on these recovery days is that we get active recovery right it's certainly good to  take full days off as well but I know for a lot of us especially if you're tight or tense from  a workout a day or two ago or just from life it feels really good to get the recovery from  movement right s

o let's roll those shoulders again so have a lot of these cardio Mobility  workouts where we can get the heart rate up we can get the body moving in those movement  patterns that we do in our other workouts but we do it body weight and we do it where  we can get the recovery we get the stretch and we get the blood flow the oxygen all of the  things that we we need let's take those arms up really big plant your feet reach to the back  I don't know about you but I'm feeling super tight in my shoul

ders let's take one at a  time to the back and then take it to the front and other side and for me I also started  doing more cardio Mobility because I know that sometimes the idea of a straight up Mobility  or flexibility or yoga Pilates feels feel either overwhelming if you're not someone  who enjoys those type of workouts or feels like oh but I really just want to get get my  heart rate up I really want to just really get moving that's when I really feel my best  and also even though this is

not true I know sometimes we feel like oh we got to be burning  calories and we got to be working our muscles for it to be worth it not true all movement  is good movement right however I know that mindset let's take it right here and let's  roll through our back so I wanted to give you some things where you really feel like  you get it all in right so flat back down scoop towards the floor and then round it up  you to take this even a little slower than we do in a normal warmup if you've done o

ther  workouts with me take it out right through here and breathe open up the knees  a little bit as you go taking it here right here and can we take this one and hold it down so  first just little shift side to side and if you're able to get low do what's best for you you can  be here if you're able to get low even a little bit more just to open up the hips if that's not  right for you just stay up a little higher but hip opener we need that right and then let's take  these hands right here gen

tle push in as you roll that shoulder right my legs are feeling the burn  from yesterday's workout back and shoulders are feeling that tightness from sitting at my computer  this morning so we're getting it all in right and here and again we're keeping this a flow so some  things we'll spend a little more time on some things I'll give you the option to stay into  a stretch or to keep it moving you make this workout whatever is best for you let's bring it  up right here let's reach over the top s

o you know what I always say if you've been here before be  where you are today so what do you need today do you need more of that stretch do you need more of  that gentle low impact movement do you need to get the energy up what are you feeling this workout  is whatever you need it to be be where you are today and you also hear me say you do you right  it's your workout let's reach across the front so something like this you know we do this often in  warm-ups if you want to stretch the leg out

with it you can think about that stretch if you want  to get a little more cardio you can as well and breathe right through here stretch stretch and let's keep this motion that heart  rate's getting up a little too much for you just slow it down and let's reach down to the  ground so step out you don't actually have to touch but if you can we're going to open up those  hips right you can even take a big arm over Big Stretch can be here and here or again if you want  to keep it a little more card

io face yes here we go breathe and we're going to try to have a  mix of things that are a little more cardio based a mix of things things that a little are a  little more mobility and flexibility right through hereo I'm feeling it right roll those hips nice  and easy Mobility through your hips and if you feel like you need a little balance just grab  onto the wall right through here or grab onto something and trying to bring that knee  around to the back so again if you need this balance not jus

t here but let's  try to really open it up and bring it around can we add a little side lunge to  it so watch me here Hip Roll little side dip right here switch your sides Hip Roll side  lunge you don't have to get super low you can keep it small right here if you want more of that  stretch drop it low can even hang out there for a minute and breathe take it up at your own pace  do not feel like you have to be the same speed as me you can be slower for sure can be faster  as long as you got good

form right through here now let's take the Hip Roll out of it and  just step so side to side and again you can make it just a gentle side step to open up the hips  you can get more of a stretch get down below big reach and here or if you want you can  add a little gentle Shuffle again you do you what do you need in this moment breathe let's get four three two one take it right  here we're going to take it straight up to those eyes you know these right drop it down  out to your wise I got my thu

mbs out you don't have to out to your te Big Stretch now my  goal here Mobility right is to take it out without arching my back right core is engaged  we're nice and tight through here and then I'm trying to bring those arms and those shoulders  back behind my body to increase that Mobility right let's take it with a little hinge  I want you to start just in a hinge from here how does that feel right when you're in  a little hinge we get a little back stretch and it's a little different in terms

  of reaching right so keep that core engaged yes nice and strong Y and T get one more and we're going  to keep all of this but we're going to move in and out of the hinge just like this  so hinge it down come up with your eye hinge it down come up with your y hinge it  down and T Drop It Low bring it up drop it low and here two more don't forget about  trying to reach those shoulders behind and one more oh man I know let's bring those knees up a  little hip flexor stretch right Let's cross don'

t worry too much about speed  don't worry about how high you get even if this is just a little March you want to  get a little more of that torso Mobility take it here to here my shoulders are  feeling it after those eyes wise and te right and if you want you can  really turn your body reach behind right you can keep it just right here or  big arms open up the hips a bit going to get some water in just a second cuz then  we're going to do a few things from up top that work our way down to the ma

t we'll  keep the cardio Mobility but we're also going to get some work from the mat I'll  give you options depending on where you are breathe let's go four and three and two  and one catch your breath grab a quick sip of water notice how you feel  a little heart rate right we feel that movement hopefully you're feeling more  energized and a little better than when we started I know I am all right team so let's take it let's stand on  the edge of our mat right here first thing I want you to do i

s just that hinge down the front of the  leg so drive the hips back if you just get to he that's okay if you can come down to the ground  and then we're going to come up and I want you to open up those arms you can do a little arch  in the back as long as that feels okay for you and then pull down then reach up hinge it down so  nice and easy it's a stretch you go whatever pace is good for you rounding through the spine  if you just get to he that's okay roll it up take it all the way down and b

ring it up now  you can keep just that or if you can we're going to inchworm it out so watch me here bend the  knees walk those hands out you can walk all the way out to the hands or you can drop to the  knees walk the hands back notice how I keep sight Bend in my knees as I come down and again  right through here that's not right for you you just stay with that hinge you guys know I say  it all the time I love this little inchworm because you get everything working right we  get the hinge for o

ur back for our hamstrings for our calves we get that upper body as we  walk it out we get that core fired up all the way through everything working and breathe take  it down tends to get our heart rate up as well right all right we're going to add on to this  I want you to watch me one time you have some options you're going to take it down inch warm  it out we're going to go big step big step and bring it up then you're going to walk it down  walk it back big step back and walk it back right t

hrough here if that's not right for you I  want you to do your hinge and bring it here then little lunge back little lunge back so you still  get that hip opener and you can do without going to that full plank you can also take it down to  your knees so here we go hinge it here inch warm it out when you're in that plank big step here  big step here all the way up Big Stretch hinge it down step it back step it back and walk it back  so extremely functional take your time we're not rushing this ri

ght but again all movements that  we do the hinge using our arms and core hip opener right all the way up and here walk it back and we're just going to get one more so at your own pace get what  you need from this I know here we go walk it back walk walk it back bring  it up last one walk it back walk it back and very slowly just some little hamstring  curls right after that I know a lot of down and up right but again should have released that  back I'm hoping that you feel that take your arms d

own here so classic cardio a lot of  you probably remember those hands Str curls we did back in the day in Fitness classes  really good we're opening up the hips and hip flexors little stretch to the quads you  can get those arms moving chest opener you want a little more from the top you can take  it here whatever you need in this moment you want to take it up a little more cuz guess what  after this we're going to the mat take it here right here just about 15 seconds whatever pace  is good for

you we got four three two and one relax so I want you to you can grab a some water  again if you need to let's take it down to the mat all right team so let's take it here in  a seated position little stretch through here again in these recovery workouts even if we're  doing cardium mobility we're trying to build in that flexibility so feet out in front they  can be out further they can be out in but just get that little hip opener and then from here  because we love it 9090 so we're sitting in

this position 90° each way if that's not  right for you you can sit on the edge of a chair or a bench and do the same motion  and then we're going to take it into here little stretch and we're going to rotate 9090 I  want you to actually if you can turn your body into here and then 9090 now this 9090 you can  turn slow you can use your hands if you need to right through here your hands if you need to or just right here turning into it and reach yes those hips should be feeling good one more eac

h side take it here take it here all right team so you're here  I want you to come into either hold on to this or if you can we're going to come into that  pigeon stretch so I want to give you a second to get in the stretch cuz a lot of us love this  stretch right so you can shift to the side of the hip this foot can be up a little more it  can be in a little bit more you can be up to here and then if you're able we're going to  take this from a plank up to a down dog into a pigeon so watch me f

irst and then I'll give  you some options so we're in our pigeon we're plank we're down dog stretch we're down to Pigeon  rest the wrist we're plank we're down dog we're pigeon if that's not right for you I want you to  feel that stretch and then just rotate 9090 into pigeon from here okay you do you find what's  right for you here we go so you're in there plank up to down dog drive that other knee to  your chest bring it up so this should get your heart rate up even though it's not a traditiona

l  cardio move just by having to move through the different parts and if you need to take one out  maybe you just do the plank to down dog maybe just do pigeon to plank totally fine Bring It  Up take it here and up bring it up and here two more and in right here and in so right through here  come up onto all fours we're going to sit back into that child's pose right here  stretch through your shoulders get that recovery and we're going to reach one arm under  so we're going to come up to all fou

rs reach under stretch your child's pose yes come  up to all fours reach under and stretch yes and here right here reach under  little stretch one more each side really leaning into the recovery of it the flexibility one more here yes team sit back into that child's  pose rest your wrist press those shoulders down come up round through that cat Cow rolling  through the back so if you're feeling your wrist come up on those fist that tends to help me  we come down on your elbows rolling through es

pecially paying attention to that lower lumbar  spine I know for me that's where I get locked up and here yes you can all right team so we're coming here you  can stay on your knees to start let's take it here world's greatest stretch Big Stretch  and then I'll give you some options so watch me first then back down step either back to  the knees or back to the plank so you're here you can stay on the knees or you're switching  from the plank now if that is not right for you I just want you to st

ep back get a little  stretch from here just to still get that hip opener so you're here to here but if you can  Team join me on all fours or join me in the high plank step big reach world great a stretch  down and down step and reach and another option if you're good here but you need a little  break for your wrist is just to drop the knee on the stretch sometimes you get a little  more hip flexor that way right take it here and reach boom and up we're going to get one more  each way wherever y

ou are take it here right here and wherever you are I want  you to walk your feet in right here I want you to hang if you can little petal of your  feet and then slowly take your time to roll it up yes steam so I want to do a little step  touch right here so we're going to finish with a couple more minutes of more of the cardio  and then we get some flexibility we get some good stretching all right so don't worry want to  follow through on the name of this cardi Mobility starting with a little t

aking it down hopefully  you felt it a little throughout nothing too crazy but going to make sure that we're getting both  and again you make it whatever you need today you and I love this one rainbow skater tap  behind big rainbow with the arms tap behind you can stay just right here you don't have  to get low unless you want to but it is that little stretch through here right side body  stretch opening up the hips big arms if you want to really step wide or really get low for  a little more le

gs you can you do you what do you need in these last few minutes of your body  weight recovery cardio Mobility right here here yes team if you want to even make it bigger or  add a little more of a jump you can up to you breathe feel like you tricked us Amy we  thought we were on the mat for good right one last little burst of energy four stretch  three two last one and and here I'm going to do little kicks right start them Slow and Low  if you need balance Flex that foot core engage right here

and then as you're ready if you  want you can take them a little higher and take those arms right like we do in our Mobility  warmup so you get the stretch opening of the arms right yes yes you can keep it low you can even just do a  little heel tap what's good for you Team Four yes three two one more and breathe watch me  here we're going to side step we going to do a little lift so yes it's going to look  like that kickboxing KP but I want you just to think about the hip opener right down you 

don't have to squat deep step out you can keep just this or you can add that kick step  reach doesn't have to be high we want Mobility right down whatever you need four more four Once A kickboxer boxer always right two we  can't help ourselves one right here tap in front we get that same thing other side then we'll work  our way down team breathe breathe take those arms four three two and one right here so we're  going to step out step in Hip lift step out little half squat if you want it or al

l  the way down hip lift step out and hip you can keep it just at this or let's take  it down kick take it down kick take it down breathe low or high doesn't  matter with that kick or lift and breathe one more tap them in front  right here tap you can keep it here you can add a little hop step if you  want take those arms up and down right here just about 15 more seconds then we'll take  it down to the mat a few quick stretches then we'll call it a day right here you got eight  7 6 5 4 three two

and one nice work team so go ahead very carefully make your way down to the  mat onto your back if that feels okay with you you can come down however is comfortable for  for you just a couple minutes here not very long cuz you know I want you to get you in  and out but first thing I want you to take those arms over your head take those legs long  if you can and just do a nice big stretch right here and then bring the knees in just one you can  have this foot here whatever you can just pull it i

n gently either underneath or you can open it  up even a little bit more so start with this here and then if you want to cross it over we got  a lot of that hip stretch with those pigeons and 9090s but you certainly could be here if you need  a little extra we all get pretty tight through there or lift up underneath oh thank you for being  here today I hope you felt it all I hope it felt like recovery hope it felt like gentle cardio  again remember these recovery days even if we put cardio in th

e title the idea is not to get hit  cardio or get super high intensity LS of jumping anything like that our body needs recovery from  all of it from that type of cardio from our high load our weighted workouts our strength workouts  our muscle endurance workouts but I like to keep it interesting so if you're not a yoga person  if you're not a true Mobility you know we all should be true Mobility people but you know what  I mean if you want get a little variety you know I like to have tons of the

se active recovery  workouts for you drop your knees to one side and open up the chest lifp to the other side so  you have options that feel like maybe they move a little bit more or they're a little more  what you're used to but you're going to end feeling good and like you've got the recovery that  your body needs take it to the other side right here hugb both knees in if you can  just gentle rolls side to side and you can hang out here if you need  more time on the mat that is totally fine ot

herwise you can come up to a seated  position leave me a comment leave me a like of course don't forget to subscribe to the  YouTube channel come seated let your head drop to one side stretch those wrists subscribe  to the YouTube channel and don't forget to check us out on the body fit by Amy app join us in  the body fit Athletic Club we would love love to have you and make sure you're getting more of  this Mobility flexibility recovery during your week Big Stretch side to side thank you  so mu

ch for being here for joining me today big reach hand on your heart hand on your belly just like  where we started I want you to connect with the breath thank your body for showing up for you  today I know that sounds strange but say it out loud thank you body we don't have to always  love our bodies we do want to always appreciate them and respect them and everything that they  do for us you showed up today your body showed up for you today and I'm so happy that you  showed up with me today get

one big deep breath in and out that was your body weight  recovery cardio Mobility workout great job everybody