Description
💪 No Equipment Core Workout | Full Body Strength, Cardio & Mobility | BodyFit By Amy
This no-equipment, bodyweight workout targets your ENTIRE body — with an extra focus on the core in every single move! You'll build strength, boost your cardio, and sneak in serious mobility work, all without a single piece of equipment.
Perfect for a deload week, a travel workout, a rest-day active recovery session, or anytime you just don't have weights nearby. Every exercise has modifications to go easier OR harder — you choose your level!
✅ Zero equipment needed — all bodyweight
✅ Core engagement built into every exercise
✅ Strength + cardio + mobility in one session
✅ All fitness levels with modifications throughout
✅ Great for deload weeks or travel workouts
✅ 40 sec & 30 sec intervals
➡️ WORKOUT STRUCTURE
4 Circuits × 2 exercises each
- Circuit 1: Side squat knee drives + plank press with mountain climbers
- Circuit 2: Lunge to hinge + tricep dips (bench or floor)
- Circuit 3: Half kneeling squat + push-up with Pilates swimming
- Bonus Move: Inchworm to down dog to knee drive to squat
Circuits run 40 sec first round, 30 sec second round
➡️ TIMESTAMPS
0:00 Intro
0:21 Warm Up
3:25 Circuit 1
10:05 Circuit 2
17:17 Circuit 3
24:07 Bonus Move
26:25 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#CoreWorkout #NoEquipmentWorkout #BodyFitByAmy