30 Minute Cardio Agility + Mobility (Accelerate Day #12)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio, agility and mobility workout, just like the name says. We're gonna get both cardio agility, a little bit of quickness and speed work, all with options to take it low impact or high, and some cardio mobility, where we will get a little stretch. We'll work on our mobility, and we'll keep our heart rate up the entire time. I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Go ahead and just start moving your body. We're going to start with a little march, get a little mobility to warm up. We're going to keep this warm up pretty short because we want to keep the workout short, right? So just roll those shoulders. We're getting the blood flowing, getting our body's temperature up. The majority of this workout is all standing, and if you want it to be all standing, it can be. We're going to keep our first two circuits, alternating agility and mobility, standing position, and then we'll have a quick little bonus circuit, just four moves at the end, where you have the option to take it to the mat in a plank position for some core, or you can keep it standing. Either way, I will give you options. So we can keep it all standing, cardio, agility, and mobility, or a little bit of bonus core at the end. As I always say, this is your workout, so I want you to make it work for you. Be where you are today. That is where you are in your fitness journey and where you are today. Whatever you're feeling, maybe you're feeling the high impact, you've got that energy. You had a good night's sleep. Maybe you're ready to go for it. Maybe you need more low impact or you want to really lean into that mobility. All of it is totally okay. The important thing is that you are here. If you showed up today, you are successful. Let's take it flat back down. I will say you do you. It's your workout. Let's keep rolling through the back right here. And take the hands right on top of the legs. We're just gonna roll through standing cat, cow, just like that. Really focusing on that lower lumbar spine to get through. And then right here, let's take it to a little squat down. Reach it up. You don't have to get super low, but just opening up in those hips right, right through here. Now let's switch that to a little tap back or a lunge right through here. You can just tap it back again. You don't have to get low in that lunge, but if you want to get a little more of that hip flexor stretch, that works too. Nice and slow. Breathe. Last one, let's take it to that hinge. So hands behind the head to open up the chest. Just drive the hips to the back and bring it up. Drive the hips to the back and bring it up. Just a few. Keeping the back pulled in. Chest open and proud and core engaged all the way through, all the way up. Tap and reach across. All right. Hopefully you're feeling that heart rate get up. I know that I am. So this is gonna really feel like a true hit workout. Everything that we do is going to be 40 seconds of work, 20 seconds of rest. So it may feel a little long on those agility moves and a little short on the mobility moves. Right. We're going to want to get more with the mobility if we can. Either way, I want you to lean into what you need today. If you need more mobility, take more time with it. If you want more agility, go for it. And if you want to keep that heart rate at the whole time, I think we're gonna do it no matter how you are moving today. All right, so 40 seconds of a cardio agility. Again. Agility, meaning our footwork, the ability to be coordinated. Step touch right here to get that balance. Super important for our journey. And then 40 seconds of that cardio mobility. All right, so we're starting. And also, I should say, these moves are going to really complement each other. They're going to look very similar. So our first cardio agility, we're going to take it to the side lunge. We're going to bring it up with a hop. So you're here. I want that hop on that inside foot. You can do a little power there, a little quickness. When we take it to our mobility, we're going to reach up and get a low impact side lunge. Let's get it done. 40 seconds. Here we go. Side lunge, knee up. With or without your jump. If you want to keep it low impact, just bring the knee up. Separate those feet and up. And here, watch my feet. One, two, one, two. Right, so it's really knee, knee, and here, right there. Don't overthink it. Right? You can pick up the pace if that's where you are today. Here, five seconds, breathe into it. Three, two, one. And breathe. So in those 20 seconds in between, again, what do you need? Do you Want to keep your feet moving? You want to bring it down? You know we're going to bring it down with that cardio mobility. So you do you side lunge. Try to get deep into the stretch if you can. And you can either just put your hands on your knees, little back twist, or reach up and then step it in. Here we go. Here. And reach again. Lean into what you need. Do you need more of that stretch? You can hold it down. Maybe you even take that hand down, reach up, feel that opening in that inner thigh. Or maybe you want to just keep it moving and get the reach right. Here you do you. Here we go. My mobility is going to feel real good after that agility. Did I mention that this is a no repeat workout, right? Our agility and mobility. Be tired of saying those back to back at the end of this workout are going to complement each other, but it's no repeat. Relax. All right, team. Classic agility move. We do it often in cardio. It's that out, out, in, in or in, in, out, out, in and out. So here to here, quick feet. If you feel like turning it up to a little jump, you can. But I want that quick feet. When we get to our mobility, we're going to take it to a little squat and a hinge. Here we go. Out, out, in, in. If you think about it, I want you to switch your lead foot. Right, left, right, left, left, right, left, right. Whatever you think. And again, you can keep it quick feet, but keep it grounded. No jumping. You can do that little jump again if you want. You can do that. I actually prefer here to get more agility of that footwork again. Working on balance coordination. But you do. You step it out, walk it out, jump it out. We got five, four, three, two, and one. Whoo. Feeling that right? So here is what our mobility looks like. You're going to take it wide, you're going to squat it down. Remember this. You're going to extend up through the hinge, and then you're going to come up out of the squat. Then you bring it in narrow. Squat it down, extend it up. And here. Take it wide. Here we go. Nice and wide. Squat hands either on your legs or the ground. Extend it up. Get that stretch. Squat back down and reach it up. Bring them in. It's a narrow squat. Hands here or here. Extend it up. Stretch the back of the legs here and here. Take it out. So remember, you can just be here on the legs. Maybe you're not getting as low today. That's okay. Or all the Way down to the ground. Squat, extend. Oh, that narrows a little harder than it looks, right? 10 seconds. Breathe. And up. Bring it in. Really get that hamstring stretch here. Yes and yes. All right, team, now we're gonna take it to some little high knee hops. Now, maybe you've done this in, like, a track practice or a sports drill, but what I want you to think of, you can just do knees here, but I want that little hop. We're gonna start with that. We may add a little movement, but join me here. Knees to your chest. Here we go. 1. Low impact is here. High, It's a little hop. Step in between. So watch me. Hop, hop, hop, hop. Keep it there. Or if you want, if you're feeling spicy, we're gonna take it three to the side. Three, two, one. Back. Three, two, one. Only if you're feeling spicy. If that is feeling, like, too much for your brain for today, don't stress about it. You can just keep it here or here, but Finish it out. 3, 2, 1. And back. 3, 2, 1. All right, team, there's that heart rate again, right? How about we get a little hip roll? Super simple. We're just going to take it here and back, here and back. If you want, you can add a little shoulder roll. With it, you can reverse your direction. What do you need to open up those hips? Let's get it done. 3, 2, 1. Here we go. Challenge your mobility on this. Now maybe you need to keep it a little lower. Maybe you need to do this with a little balance. That's okay, too, if you want to bring them in. But if you can get all the way up there, right? Pulling towards the back. Not arching or rotating too much in your spine, but bringing that hip around, right. If you want, reverse that direction. A little weird, but still good for our hip joints. Now that heart rate's feeling better. See, I told you it was going to feel like hit right up and down, up and down. 5, 4, 3, 2, 1. Catch your breath. All right. Everybody loves a good old skater, right? So you can think of it more like that skater bound, tap behind, tap behind, landing on the foot. Here's that balance. That agility is side to side. You can keep it low impact, you can get low, you can get high. But let's skated. Here we go. Tap and again. You do you. Do you want to challenge your speed today? Do you want to challenge your balance? What is it that you need in this moment? Do you want to challenge? Keeping it low impact, but getting a little lower. Opening up the Hips also an option. You can probably guess we're gonna do that in your mobility. Coming up. 10 seconds. Really go for it. Because, you know, go. You got a quick breather, and then you got mobility coming. That's what we want in these agility ones. Whether you're low impact or high, really go for it in that interval. Breathe, right? All right, team, catch your breath. A little mobility. So step, cross, behind, and reach. Let's really take it nice and slow and controlled. If the balance is an issue, use it here and stretch. Here and stretch. Or don't get as low. Let's do it. Here we go. Step and breathe. If you want, you can do those big rainbow arms. Step. You want a little more cardio with it, you can pick up that pace. But I really want this lateral flexion and challenge your mobility. Getting low, right? Oh, yes. Some of them feel like a real stretch, and some of them feel like our brain's got to work hard, right? 5, 4, 3, 2, and breathe. All right, team, so this is the last two of this circuit. We're gonna go Jack's high and low. Looks like this. So high impact, you're here, you're here, or here and here. All right? Then when we take it to our mobility, we're gonna reach it over. Here we go. Take it high and low. Take it high and low and down. Quick feet in and out, right? So we're here to here. So even if you're here, high and low and low. Quick feet in and out. Oh, don't think too hard on it. Right? You do you. As long as you're moving, as long as you're getting those feet moving, getting that agility, getting that heart rate up, getting the cardio. We are getting it done. Breathe. 5, 4, 3, 2, 1. All right, team, just like in our warm up, we're gonna do a tap, a tap, a low, a low. If you want more mobility, just reach and stretch. Reach and stretch. Down and stretch. Open up those hips. If you want more cardio, pick up your pace. You do you. We got a breather coming after this. Here we go. Reach, reach, mobility. Big stretch down and down. Can you get low to the ground to really push that mobility? I think you can. Yes, you can. And breathe. Guess what? Second circuit is a little bit shorter. Same idea. And then again, we have that super quick bonus circuit. Four minutes, where we get a little extra core standing or planking. Reach and reach. Five seconds to go. Three, two, and breathe. Everybody grab some water after that. I am sweating, y'. All. Tap it out. So if you want keep your feet moving. If you need more of a real rest, take it here. Either way, just catch your breath. All right? Second time through, different exercises. I told you, no repeat, right? So we're going to start with a tap, tap, lunge. Watch me here. Tap, tap, and lunge. That's your low impact. Or tap, tap, and tap. You don't have to get super low. Or tap, tap, lunge. One, two, low. All right, Quick feet. You can go jump, you can go tap. Whatever you got, I want you to go for it in a way that is good for you. We're going to start with that. Then guess what's coming, team? Our world's greatest stretch. We love it. Our favorite mobility, maybe, right? All right, so catch your breath, shake everything out. Gave you a little longer on that break, and that's okay, but we're getting it done. Tap, tap, and lunge. Or tap, tap, jump, lunge it down. Three, two, one. Here we go. Yes. Yes, team. Breathe. There we go. Remember, you. You could still get quick feet without that full jump. It's almost harder for me, right, to go. Tap, tap, and tap it back. I'm gonna keep my jumping, but you got 10 seconds. One, two, lunge. Three, two. Last one. Breathe. Oh, man. World's greatest stretch. You know what to do. Step back, open it up. If you can get low, big reach. You can drop that knee on the ground if you want that, and then step it in. Then other side, get low and reach. If you want to take it to the plank, you can do that, too. Here we go. Drop it down here. Big stretch. Yes. Step it up. Hips open. Getting that stretch through our spine all the way up. Yes, team, if you want to go a little quicker with it, maybe that's what you need. If you want to hang out here. Get a little more of that hip stretch. Maybe that's what you need. Again, if you want to take it to the plan. Length to switch, you can do that, too. Breathe. And up. Down. Can feel my legs from yesterday's workout, right? This is what we really start to feel them. Good thing we're getting this mobility and relax. All right, team, we're gonna take it to some super basic hamstring curls. Low impact, you're here. High impact, you're here. When we take it to some mobility, we're gonna do some little heel taps, which is also going to be agility and cardio, right? Mixing them up here. Here we go. Take it up. Hamstring curls, super basic cardio. We've been doing it since the 80s. If you watch, you can bring it up here. If you want to mix in a little bit more agility. Tap, tap, tap. Looks like this. I know it's weird. Don't think too hard on it. Just move your body. Flex the foot, flex the foot. Bring it up, bring it up. We got 10 seconds. Yes. Then we're gonna switch it to the opposite in 3, 2, 1. All right, team, so to get that mobility and that strength stretch now we're going to take it here and here. If you need to just tap them out right there, maybe that's better for you. Either way, let's get the arms up again so we get the mobility through our upper body as well as inner thighs right here. And again, if you need to just tap it. That works. You want to get more cardio and agility, you can take it here. I know it looks silly, but who cares? We are getting our bodies mobile. We are moving to feel good, to be moving for the rest of our lives. Not everything in fitness looks glamorous. In fact, a lot of it doesn't. Right, breathe. Bringing those heels in. Really aim to open it up through here. Here we go. 5, 4, 3, 2, 1. All right, team, here is what we got. We're going side shuffle. So you can go double step, low impact, touch it down, or shuffle, step, touch it down. So quick feet side to side, and then touch. All right, let's get it done in 3, 2, 1. Low impact, double step, touch, double step, touch. High little shuffle, touch, shuffle, touch. And you decide if you want to go shuffle, shuffle, shuffle. Maybe you want more agility in that quick feet shuffle you do you. That is totally fine. Right through here. Breathe. Shoelace. Keep it going. Oh, man. Who just a in time. Thank you. She was giving me a little breather. 10 seconds, big shuffle, shuffle. Quick. 5, 4, 3, 2. How about a little step of that? We're gonna step it out. Lean side to side. Step it in. You can turn those toes out. You can just go here side to side. Almost like that. Little side lunge. Whatever you need it to be. In three, two, one. One. Big step, shift. Step it in or toes out. Maybe you want to be here. What do you need more of? You want to stretch in that hip? You want to open up those inner thighs. Either way, let's also rotate in our back so we get that back mobility as well. Right, Right through here. So here. Don't worry about it. What what it looks like. Find what feels good for you. Maybe you just want to do like we do in that warm up and just take it here. Always an option. 5, 4, 3, 2, 1. Ah. Breathe, team. All right, so this is our last move or two moves of this circuit. Then we got some bonus core. Now, it is a burpee, but I'm going to encourage you to do it however you want to do it. If you're not going to the ground, you can just take it here. Tap, tap, and up. Tap it down. Tap, tap, and up. You can also walk it back with or without the push up, walk it in, or of course, of course, full burpee. All the way down, all the way up, pop it up. Any option will do you, do you. Let's get it done. This is it, team. Here we go. So down, down, pop it up, pop it up. Things I want you to think about agility. So again, if you're just touching down. Tap, tap, and up. Tap, tap, maybe you're walking it back. Walk it back fast, walk it back and in. Whatever you need to do for you. We got 15 seconds. Breathe. Hand up, all the way up. Upper, lower, core, agility. We got five, four, three, two, one. I know, team. All right, so now you have your pick. You can just step it back, little stretch right through here. Or sort of like that modification. I want you to walk it back, walk it in, and bring it up. You do you. Here we go. Take it down, open it up, walk it back. You can also walk it back to your knees, open up your hips, round up through your back. Full body mobility. Take it down, back, back, and up. If another stretch feels good for you right now, go for it. If you want to stay down in a child's pose, doesn't matter to me. Get that mobility. We're done with our regular circuits in 15 seconds. Then we got some bonus core. Either high or low. Take it down, Breathe. One more. Yes, team. Grab a sip of water. Oh, man. All right, team, so this is it. We got four moves. Two agility, two mobility. You know them, you love them. Mountain climber and then alternating pigeon. If you want to go stand, standing climber, you can go here. And then alternating standing pigeon, just grab on or sit on the edge of the chair. Then we're gonna go our in and out plank, like our footwork from a bear plank. Then cat and cow. You want to go to that in and out here, standing and then standing cat and cow. That works too. If you want to join me on the mat and do a lower impact version of that climber, Tap it in and of that out, out, in, in. That works too. Either way, you do you. This is it. Let's finish it strong. We got four moves. Agility, mobility. Agility, mobility. Starting with that climber. Core, engage. Lifting up. Three, two, one. Here we go. Knees to the chest. So your agility is in the footwork. If you're just tapping it in, experiment with just trying to keep that foot off the ground. That's going to help you engage that core. Core press up through those arms. Let's cross it. If you want to add a little cross, you can go four in the center, four in the cross, four in the center. I know we're working speed here, but again, as I remind you on the climber, I would much rather you bring those knees into the chest slower than try to be here and going super fast, but further out. Keep that core engaged. Keep it going. Five seconds. Four, three, two, and breathe. Big stretch back. Maybe hang out in that child's pose. Rest your wrist. We're gonna alternate our pigeon. So we're coming here. A little stretch. Hold for a counter. 2. Take it back. A little stretch. That's not right for you. You can do that 90, 90, or sitting on a chair, whatever hip stretch is good for you. Let's do it. Here we go. Mobility, Little stretch, Take it back. Mobility. So we get the stretch out of the pigeon again. If you want to hold there longer, you can. But getting in and out of that pigeon is that mobility work, right? It's challenging for all of us. So you do you again. Bonus core, bonus circuit to add a little core and cardio. But up to you. If you want to take it standing. Five seconds. Last one. Feel free to hold that pigeon a little longer if you want. All right, this is it, team. Last two. So elbows or hands? I might even go elbows. We're going out, out, in, in, out, out. In, in. You can also, if it flips, feels better. Do the same from your regular plank. Then we're going to take it to a little cat cow. Let's do it. Here we go. Out, out. In, in. Or if you want to again, alternate between the two. Maybe you're just walking, keeping those hips low. Maybe you want to go back. Pop it in. Out, out, in, in, out, out, in, in. Pop it back. Pop it in. You do you. I know those wrists are feeling it. So again, you can always be low or elevated. Have it back. Out, out and in, out, out. In, in. Ten seconds. Out. In, in. Oh, man. Core on fire. Three, two, one. Stretch it back, guys. This one is just your cat cow. Either standing, hands on your legs. Seated or right here. I might even do my wrist right here. Round up and through and then here. This is it. 3, 2, 1. Here we go. Round it up and through. Take it up and through and up right through here. If you want to add a little child's pose to that, you can hold the child's pose side to side and then pop it back up. Round, up and through. I have so much sweat right here. Round it up and through. Whatever you got. Team, last five seconds. You did it. I want you to find that stretch that is good for you. Maybe it's child's pose. Maybe it's pigeon. Maybe it's more cat, cow. Maybe you're just seated or standing. Find a stretch that feels good for where you are right now and hang out there. Oh, man. Breathing into that. Maybe shift side to side in your hips or your shoulders to get that stretch. Oh, and let's very carefully roll back onto your feet. Let your body hang. You can pedal those feet if you need to be on the wall or have hands on a chair or something like that. And then slowly roll it up and down on that mat is when the sweat really start, starts to drip. Right, let's take it over. Right through here. Thank you so much for being here today. I would love to hear from you in the comments. Let me know. Did you like that format again? We do a lot of hit workouts. We just recently had turn it up cardio where we or level up cardio where we start to build or we alternate between the low impact and the high. But it is kind of fun, right, to to alternate between doing something more agility based, a little bit more speed than maybe what we normally do. Speed, balance, coordination and then get that mobility. You know, I love cardio mobility and you know I love sneaking mobility into your workouts because most of us don't get enough on our own. If you can put those fingertips on a wall or just reaching to. To the back, tilt that hip forward if this is good for you. Hang out here. If you can get that foot up either with your hand or on a chair, get a little quad stretch. So leave me a comment. Leave me a like. Of course. Don't forget to subscribe to my YouTube channel and check out all the links in the description. Download the Body Fit by Amy app if you're not there already. Join us in the Body Fit Athletic club. And of course, if you are looking for one on one coaching with me, check out Body Fit Elite. Thank you so so much for being here today. Please get some more stretching on your own. We got a lot of mobility, but some good stretching, you'll feel good right now or later on today and throughout your week. Let's get one big, deep breath in and out. You did it. That was your cardio, agility and mobility workout. Great. Great job, everybody.