09: 🔥 Pilates Core Mobility Workout | Active Recovery + Gentle Cardio + Core | No Equipment

🔥 Pilates Core Mobility Workout | Active Recovery, Gentle Cardio & Core | No Equipment | BodyFit By Amy | 32 Mins This all-bodyweight workout moves from standing all the way down to the mat, blending active recovery, mobility, gentle cardio, and a whole lot of core into one intentional flow. No heavy lifting, no high-intensity cardio push — just movement that helps your body feel more open, more connected, and more capable. Every stretch is paired with a little core engagement, because mobility and strength aren't opposites — they work together. ✅ Total body: hips, spine, shoulders, obliques & deep core ✅ Active recovery format: mobility + gentle cardio + Pilates-based core work ✅ No equipment — 100% bodyweight ✅ Standing flow into a full mat sequence ✅ Diaphragmatic breathing work built in from the start ✅ Hip openers, spinal mobility & plank singles for deep core control ✅ All fitness levels — modifications throughout ➡️ HOW THIS WORKOUT WORKS: This is a recovery day that still gets you moving: 🧘 MOBILITY — hip openers, spinal rotation, standing stretches 🌬️ GENTLE CARDIO — light standing movement to get the blood flowing 🎯 CORE — Pilates-based control woven into nearly every stretch The result? You leave feeling looser and more connected — not depleted. ➡️ WORKOUT STRUCTURE Standing Flow → Mat Flow → Supine Cool Down Standing Warm-Up — Alignment & Diaphragmatic Breathing Gentle Cardio — Step Touch & Reach Mobility Standing Knee Drive + Hip Flexor Stretch (right & left) Hinge to Inchworm Flow Plank, Down Dog & Knee-to-Chest Flow Seated 90/90 Hip Rotation + Pigeon Stretch (right & left) Side Plank Lift Sequence (right & left) Cat-Cow + Baby Cobra Plank Singles Supine Open Book Stretch Single Leg Stretch, Scissors & Happy Baby Seated Neck & Spinal Twist Stretch ➡️ TIMESTAMPS 0:00 Intro & Standing Alignment 1:20 Diaphragmatic Breathing 2:15 Gentle Cardio — Step Touch & Reach 6:00 Standing Knee Drive (right side) 8:52 Standing Knee Drive (left side) 10:34 Hinge to Inchworm Flow 12:01 Plank, Down Dog & Knee-to-Chest 13:10 Seated 90/90 + Pigeon Stretch (right side) 15:15 Seated 90/90 + Pigeon Stretch (left side) 16:18 Side Plank Lift Sequence 24:00 Cat-Cow + Baby Cobra 24:59 Plank Singles 27:12 Supine Open Book Stretch 29:00 Single Leg Stretch & Scissors 30:39 Happy Baby & Knee Hug 31:04 Seated Cool Down Stretch ➡️ MORE WORKOUTS YOU'LL LOVE 💪 Push & Pull Supersets:    • Upper Body Push & Pull Supersets Workout |...   🦵 Legs & Abs Supersets:    • Видео   🔥 Extra Warm-Up:    • How to Warm Up   ❄️ Extended Cool Down:    • Cool down stretch   🍏 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:   / bodyfitbyamy   👍 Facebook:   / bodyfitbyamy   💬 FREE Facebook Community:   / 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. #ActiveRecovery #PilatesWorkout #MobilityWorkout #CoreWorkout #BodyFitByAmy