32 Minute Active Recovery Cardio Mobility Workout | For Cardio, Mobility & Stretching

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your active recovery cardio mobility workout. This is day number 10 of your next level November challenge. This workout is just like it sounds. It's meant to be active recovery, but we're gonna get some cardio and we'll get some mobility work as well. I'll give you lots of options depending on where you are today. If you want to take it up, get a little more cardio. If you want to focus on that mobility and that stretch, we're to going whatever it is for you, you're going to feel good after this workout. Are you ready? Let's do it. Okay, so let's start with a little march or a jog, Whatever feels good for you. Roll those shoulders to the back and to the front. We are going to get a quick, dynamic warmup, just some movement prep. But because so much of this workout is focusing on mobility, we don't need very much. The way it is going to work today is basically you can make this workout whatever you want it. If you want more cardio, there are options to take it up 50, breath in. If you want more mobility and more of a relaxing mobility flexibility recovery workout, you can keep it there. So it is whatever you want it to be. Rotate through those shoulders and the way it will work is we will start with a mobility move, so an active mobility move. Then we will take it up to a lower impact cardio version of that same move and then we will take it, hold it here, roll those shoulders to a higher intensity, higher impact if you want it, version of that move. And then we will work our way back down. So 30 second increments so it will move quickly, but you always have the option. Walk it in, round it up, tap and reach across. Nice and lit. You always have option to keep with the lower impacts to keep for more mobility. But if you want to build it to a little more cardio, you're gonna have that option as well. So want to make this workout for those recovery days when we're getting a break from our strength, from our heavier stuff, from our all high intensity cardio. You have an option where you can feel like you really worked hard, you got your heart pumping, but you're also getting that mobility and flexibility work that we all need and that most of us don't get enough of. All right, so 30 second increments, we build as we go, increasing going from mobility up to cardio and then back down. Let's take it here. I think you're Gonna like it again. I will always remind you to be where you are today, especially in a workout like this. Work to your level, do what feels good. If you showed up today, you are successful is all that matters. So thank you for showing up and moving with me. I want you to stay here with that little step touch. Watch me for your very first circuit. So our mobility move is just going to be a little side lunge. You can stretch into it here or here. You're really feeling it. You can take it here. We're just gonna walk through pretty slowly. Mobility, opening up those hips. Then we'll take it to a little more active. And then if you want, we'll add a little shuffle for a little extra cardio. All right, so 30 seconds at a time. Starting mobility. Join me here so you can just stretch it. Reach, really get into that hip. Get low if you can reach. We only got 30 seconds, so just think that's tight for me. Walk it through whatever feels good for you. If you want to get a little more of that hip, you can come here, walk it through. Ten seconds. Yes. And then we're gonna keep it a little higher. Join me here. So a little more cardio, but keeping it low impact. Cardio right up. If you want to take it even slower or keep with the stretch, that's an option too. Again, 30 seconds at a time. You can also keep it higher. You don't have to touch the ground if you want to just be here to here. Breathe. Good. Now take it. If you want, little shuffle, you can keep it low impact, you can keep it mobility. You do you. If you want that extra cardio, little shuffle and cover your space, whatever that space is for you. Breathe. Take it up. Yes. Five seconds. Seconds to go. Then we work our way back down. Good. Back to just that low impact cardio. Right? So we build, we get that heart rate up. Hopefully those hips are feeling nice and open. Right? That's the idea. That's how we're also getting that mobility is the duration as we move through it. Right? My heart rate's still staying up. 5, 4, 3, 2. Back to your mobility. You hold that stretch however you want and however long you want. Take it through. I'm gonna get a little lower here, turn into it, walk it all the way over. You can hold that stretch even longer if you need to. 10 seconds. Breathe. Good. Shake it out. All right, you got 30 seconds to breathe. You can tap it out or jog it out, whatever it is. Watch me here. We're gonna start with our windmill. So It's a reach and a reach. Regional big arms tinge through the hips. Get that stretch. You don't have to get all the way down, but just to get that hinge. Hamstrings, back, arms, shoulders. Then we're gonna take it. Low impact is your low impact jack. High impact is a full jack. Here we go. Starting with your windmill. Take it down. Down, reach. I like to really open up the chest so we get it here. And again, don't feel like you have to get all the way down. You can just get to the knees. But we. What we don't want is just rounding. We really want to get that hinge Open. Open. 5, 4. Feel that stretch. 3, 2. Good low impact jack. So just a little tap out, tap out, right? We're gonna pick up our pace a bit. Getting it going. Breathe. Tap and reach again. Think about that stretch, right? Breathe into it. Ten seconds to go. Then we'll take a little higher impact. If you want to go to full jacks, remember, it's only 30 seconds. In three, two, one. Here we go. 30. Nice and light. And again, even if you normally do full jacks, if you want to keep this your recovery day, you can also just do a little hop step with that lower impact jack. Right? Keep it going. 10 seconds to go. Stay with me. 5, 4, 3, 2, 1. Back down. Here we go. Step it out. You need a breather. Keep it here again. Think about that big stretch over. I'm gonna adjust my ponytail. It's going all over the place to keep those T reps. Heart rate should be up. And hopefully you're feeling that stretch to the shoulders, stretch through the legs. All right, it's just gonna have to do 3, 2, 1. Back to here. So stretch. Bring it up. And again. If you want to get more of the stretch, feel free to take it here and hold. That works too. Take it down and reach and reach. 10 seconds. Well, you're feeling good. Feel that stretch. And up. Relax. Good. 30 seconds to breathe. Grab a quick sip of water. If you want it, you can keep moving or just tap it out. All right, team, so watch me really quick. We're gonna step it back, and if you can, drop it down into that hip stretch, big reach, push through. If that's too much for you, you just take it and get a little reach here. Then we take it, lunges, then we add a little jump. All right, here we go. So step back if you can. Hand down, reach up. If the twisting is not right for you, then I just want you to take it Here, so we get the inside of the leg. This is what this looks like here. Hip stretch and up. Because what we want is that hip sort of on the outside, right? So we really get the hips as well as hips in the front, hips in the back. Last one right here. Good. Little higher impact. You're just gonna tap it or lunge it. It's up to you. You can drive those arms up if you'd rather. Just get the tap. That works too. Up to you and up. Trying to shoot my fingertips to the ceiling so I get that stretch. Lengthen through the back of the arms and the legs, right. If you want. Here, jump. Here, jump. We're jumping in the middle. If you'd rather. Here, here. Up to you or keep it low impact, whatever. You got 15 seconds. Little drive of the heart rate, but you can certainly just keep it. Regular lunge or regular tap. One more. Relax. Back to here. Tap. If your legs are burning, take it to that tap. Get that reach. You want to stay low. You're thinking about this hip, right? Keep it going. Breathe. Last ten right here. Then we're back to that stretch. Last one. Here we go. Lunge it back. Take it here, stretch. You got it Here. Here, stretch. Push it through again, making sure that hip feels like it's on the outside. Like your hands would be here. And up. Yes. Five seconds. Can you get one more each way? Last one and relax. Good. Shake that out. Yes, team. All right, so we're gonna get a nice, good stretch through the back of those legs. Watch me. We're gonna do a little hinge and a reach or hinge and reach. Then if you want, we're gonna walk it out to an inchworm. Then we're gonna add a little hop step to it. But start here. Here we go. Hinge and reach. So really think. Stretch through the back of the legs, reach up to the top. That should feel really good after we just did those lunges, right? We get the back of the legs. If you want little knee. Hinge and knee up. Five seconds. Just like this stretch. Yes. So you can keep it there, or if you can take it down, walk it out, walk it back all the way up. So let me give you a few options. If you'd rather. You can walk it out to your knees, walk it back all the way up, or just walk it halfway to a down dog, not to a plank, and you still get the back of the legs. Any of those options will do. This is your last one. You can keep it right here, or we're gonna pop it up. So watch me. Hinge, walk it out, pop it up, turn it around. Hinge, walk it out. Jump it forward, turn it around. Whatever works for you. You want that extra cardio with the mobility. Keep it going. One more. Good. Back to just that Inchworm. Take your time. I know it's a lot of up and down and breathe. Walk it back, walk it out. Yes. Hold. Walk about. Again, you're probably feeling. What is so effective about the way we're building this is that we're getting two, two and a half minutes of all of it. Last one. Walk it out, walk it out. And then I just want you to reach it. Keep those eyes up. Just get the hinge. Yes. Hopefully that feels nice and gentle for your back getting through the hamstrings. Reach it here. Good. And down. 10 seconds. I'm sweating, guys. It's hot in here today. But last one, and relax. Water. If you need it, you can jog it out. Watch me. We're gonna take it down to a high plank position. I'm gonna give you some options, but we're gonna take it here. And if you can, guys, we're gonna take it to that pigeon. You're gonna hold your stretch for a couple counts, pop it back up, then cross it over. So you're coming all the way down. Start with me here. If you need to modify, I just want you to walk it in and keep that back knee down. Here we go. In. Pop it up to the plank in. Little stretch. Hold for a couple counts. Pop it up to the plank. If you're modifying, you can just switch it from your knees, right? Keeping your knee down. Little stretch. Keeping your knees down. One more each way. Good, guys. Hold it up in that plank if you can. We're going across. Tap it across. Tap it. So this is gonna be a lot on your hands. I know, but we can do it. Keep it here, keep it here. Taking those knees across. If you're modifying, just tap it back instead of in. Keep breathing, because after this, we're popping up onto our feet for the cardio version of this. Bring it up. Here we go. Cross, cross, right. You can even take it here. If you really want to get the hip or get the knee, you can jump it, right? So we just built that in. We could have done a mountain climber. We just built that in so we could do something off of our wrist. Up to you. If you want to stay upright for the remainder of this round, you can keep it going. 5, 4, 3, 2. Back down to that high plank. If you can take it across, Bring it in. You're staying in the plank, but you're tapping if you want to keep that toe off the ground. A little more core, but we want the knee to turn to just get the hip right inside of the hip. We got outside of the hip. Now we're going inside that heart rate should still be up, right? Keep it going for 5, 4, 3, 2. Let's hold it here, guys. Let's do half and half with a hold, right? Our last mobility will hold it. You can take it down. Some of this stuff on the mat. We're gonna hold in the last round instead of active mobility. You can bring it up if you want. Breathe. Yes. Switch your sides. Here we go. Open up those hips. Right? Good. Three, two, one. We're gonna stay down here, guys, so watch me. Water if you need it. This one's a little tricky. I'm gonna give you a standing version. So we're taking our knees here. We're gonna roll our knees, right? It feels a little awkward because we don't do this enough, right? We're just rolling our hips. Then we're gonna add a little step up, roll through, step up. Then we're gonna add a surrender. If you want to stay standing, watch me here. You're just gonna roll, so join me. You're rolling your knees from seated or here? When we add on from the standing, you're just gonna add a squat to it, but stay there. Otherwise, guys, we're here. Hip roll. I know it feels weird. Show our hips a little love. Even though this rolling between them is different, we have to engage our core as well. Watch me, guys. We're adding on. You can squat it and roll it, or here, take this foot across, stretch back to center. Here, take this foot across, stretch back to center. Roll them through. Foot across, stretch. I know a lot of hip love today, but don't worry, that back is coming. Yes. All right, guys, watch me here. We're going up, up, down, down. Switch your lead. Up, up, down, up, up. Right, good. Keep it up, keep it up. Keep those hands behind your head if you want. Heart rate should be getting up. If that's too much, you just alternate your lunge. Last one. Good. All right, guys, everybody back up top. Squat. Roll it around. I know we're mixing it up a bit as we go down. And reach. And up. 10 seconds. Breathe. Yes. 5, 4, 3, 2, 1. Take it back down to seated if you can. Rolling your hips. We're just gonna hold it here, right? 15 seconds here. I want them to Stay open if that's comfortable for you. If not, stay standing and just alternate your rolls. Switch it here. I know it doesn't feel normal because we don't do this enough. We gotta give our hips these love. All right, team. 3, 2, 2, 1. Excellent work. All right, guys, so let's stay down here. We're gonna take it with our bird dog. So we're gonna reach out, big stretch back to center. Everybody can be here. Then we're gonna take it where we go. Up, walk it in, and walk it back, right? And then we're gonna add a pop up. So join me here, bird dog. Here we go. Up, reach, big stretch, lengthen through the fingertips and the heels. We know this is a core exercise as well. If you want to feel it a little more in the core. Excuse me. Oh, sorry, guys. If you want to hear, feel it a little more in your core. Bring those hips forward. I looked right up my studio light. Sometimes that happens. All right, so keep it here. Two bird dogs. Reach, reach. If you can. Take those hips wide and back down. Take it, reach, reach. Then switch your lead leg up and down. Really lengthen through your back, through your back. Take it up, take it down. Yes. A lot of legs, right? One more. Take it up, take it down. All right, guys, so take it here. We're just gonna pop it up, pop it back, pop it up if you want. Otherwise you can walk it if you want to bring it up in between, you can pop it back, pop it up, bring it up, pop it back, pop it up, bring it up. Yes. 10 seconds and up. Good. Back to that bird dog and reach. Here we go. Reach, reach, pop it up, pop it back. Yes. Reach, lengthen, reach. Walk it in, walk it back. If you need to come up all the way in between, you can reach, get up, walk it back. I know, almost the same as that. Surrender, right? Hold it here, guys. So I want you to really lengthen. Then let's put that foot down, cross that shoulder under, and then let's take it other side. So really lengthen, Put that foot down, cross that shoulder under. Get that stretch right. All right, team, we are almost done here. Grab a sip of water. All right, guys, so we are gonna take it to a cat to cow. So super simple. Roll it through, round it up. They're gonna roll up here. Pop it up, roll it through, up. And then we'll add a little cross and cross. All right, so join me here. Here we go. Inhale and exhale. Inhale, exhale, Breathe. I know it's a Lot on your hands. So if you need to, you can even take it here. And you, you can also take this cat to cow standing. Good. One more. Here we go. So we're up, up, down, and down. Take it up, up. So we're getting the core involved. Lift. The core is already working, but I still. Still want you to make sure. Gosh, guys, I'm sweating. You're rolling, you're rolling through between the two. So round, flex and extend, whatever is good for you, and then pop it up. All right, guys, so keep it up. Here we go. So elbow to knee. You can even run it a little bit more if you want. We're here, we're here. Keep that going, because then we're going to take the last two standing. I told you. We're going to mix it up so it's not so much on our hands. Across, elbow to knee. In 5, 4, 3, 2, 1. Pop it up right here. Cat to cow. Up knee. Cat to cow. Or opposite. So flat back. Roll it through. And good. Tap it out. Oh, one more. Sorry. Let's take it down. Let's finish this one into a child's pose. Sorry, guys. So a lot of the standing stuff, it was a pretty logical up and down. As we get down here, it gets to be a long time on your wrist, so I want to save you from too much on that. So that's the reason for the up and down. Hopefully it doesn't feel too chaotic. All right, guys, so bring it up. Let's finish it out strong. So we're gonna take it little toy soldier stretch like we do. Keep it up, right? Stretch it out. And then we're gonna take it curtsy, tap, curtsy, tap. And then we'll take it skater, and we'll work our way back down. So stretch the back of the legs. Stretch those arms. Here we go. Stretch. Last move. And then we get a quick stretch and we're done for the day. I don't know about you guys, but I'm feeling loose. Big circle of the arms. Because we want that mobility in our arms and as well. Right? Up, up. Watch me here. Curtsy. Step in. Other leg. Step back. Curtsy. Step in. Curtsy in. Big arms. Up. Wrong one. Curtsy. And up here. And up. Last one. Other side. Just your skater. Here we go. So here, let's do big circle, little arms. If you can hop side to side. Think about. About that lateral movement. Big circle, big circle. Cross behind, cross behind. So we get that hip stretch with it. Remember, we are almost done. And breathe. Yes. 3 2, 1. Back to your curtsy. Curtsy. Other leg. So after you kick that leg, steps behind and then other leg. Big arms. Yes. Every one more. Yes. And just take it here. Let's think less about the. The legs, more about the arms. Right. Flex that foot so we get it here and breathe. After this, we're cooling it down and we'll get a little bit of static stretching. Right. Some things that didn't get as much love our neck and shoulders, things that don't go as easily into cardio. Good. Tap it out right here. You did it, team. So what I want you to do is stretch out those arms. I know this is the cardio mobility we do a lot, but thumbs to the back. Let's go. Thumbs to pinkies. This is our cool down and reach behind, so grab behind. If you can, let me know. Don't forget to like this video and subscribe, but let me know. Open that up. Lace those fingers if you can. Let me know if you like this format. If you want to see more of this, I have an active recovery cardio and stretch that's a little bit similar, but trying to give you guys some more active mobility, flexibility. So you don't have to feel like you have to just do stretching or just do cardio. We can always combine them. I know after talking to a lot of you, you want to have those recovery days, but you want to keep moving because exercise is so beneficial for our mental health, for our energy levels. Right. So you don't necessarily just want to take a day off, but we want to be working smartly and effectively. Let's take your head down to one side. Just let it drop and breathe. And making sure that we're not overdoing it. Even though we got our legs working and then we got our heart rate up and we did a few little higher impact things, we could do it in a recovery way. Right. Breathe through the center. Let's take those fingertips down. Let your head drop the opposite way so you're pushing down wrist, forearm, head, neck, and shoulders. Another great way to do this throughout your day is on the wall. So if you have a wall, get it there, look over, right? And then roll through those wrists. Make sure you're getting this throughout the day, especially if you work at a computer or you're on your phones, which is most of us. Right. Let's take this one here. Push it down. Head to the other side. Wrist, finger, fingers, forearm, head, neck and shoulders. And again, if you have a wall, put it on the wall. Look over the opposite shoulder, open up those knees, roll through, push out gently. We got a lot of work through here, so I don't think those hips need much, but get a little bit our back. Walk your feet in, hands down, little petal of your hamstrings, of your feet. Oh, that feels good. Release in the back, release in the head, neck and shoulders and slowly roll it up. Thank you so much for joining me today again. Don't forget to subscribe. Let me know what you thought in the comments. Check out the links in the descriptions. Join us in the Body Fit Athletic Club. Check out everything on my website. One big deep breath in and out. That was your active recovery cardio mobility workout. Great job, everybody.