32 Minute Cardio Agility Shred Workout - SHRED #14

Gonna be a fun one, y'. All. So get excited. Let's take it one at a time. So similar to our cardio conditioning that we did earlier this month for October athlete, it's going to be a similar form up. We're going to start with big deep breath in with 15 seconds of a low impact version of a move. Let's take those arms, mountain out and wide. Then we will get 15 seconds rest. Then we will get 30 seconds where we up our intensity. Sometimes that will be higher impact, sometimes that will be higher intensity by adding on. But as always, I will give you options. Then we will have 45 seconds of a higher intensity, more of a challenge for that. And again, it will vary in how we increase that intensity. So 15 seconds low impact, 30 seconds a little more challenging, 40, 35 at the top. You always have the option, reach it down, reach it up. I'm staying with the low impact. You know, I will always tell you to do what is best for you. You do you if you're able. Speaking of, walk it out to that inchworm, hold that core, get that core fired up, walk it back a few at your own pace. So there will always be options. We will get a quick little breather in between our progressions. But then we will also use that first 15 second interval as a little bit of active recovery. Let's do this one more time and then hold it out right here. So core is engaged. If you're able, push up into that down dog. Back to center. You can take this from knees too. Or again. Just stay upright. Breathe two more just like this. Really stretch through those hips, through those arms. Last one. And then walk it back right here. Tap those hips back, reach those arms forward. So the goal of course, is cardio. To get that heart rate up. Drop into a little bit of a lunge if that feels okay for you. And then let's hold it here. We're gonna reach over to one side. Back to center. Bring it up, reach over, back to center. Adding on from here it down, you can either just keep it here or drop that hand down. Take that hand up, drop that knee, Open up the hip three times at your own pace. You can keep this standing as well. Bring it in, take it back, reach, take it down, take it up, drop the knee. The goal is cardio conditioning. We want to get that heart rate up. Step it in one more time each way. But our goal is also agility. So what do we mean with agility? We mean footwork, we mean quickness, we mean balance. All of those Things that we think of for athletes, but also that we need in our everyday life. Right? We want to be able to move well. We want to be agile. We want to have good mobility so we can get through life. Right? We may not need bring it up, roll it up, tap and reach across. We may not need super quick feet like a basketball player or a soccer player does, but we certainly need it if you're me, to keep up with your toddlers in your job to be able to react quickly. That helps prevent injuries, falls, things like that. Good balance, good agility, good mobility is beneficial for everybody. Reach it over. So a little bit longer of a warm up. Just in the sense that we're going to be pushing hard. If something feels like too much again, I will always remind you, safety first. So there's going to be some quick footwork here. I don't want you to feel like it's so confusing for your brain that you don't feel as safe. You stick with what is best for you. As a reminder, I want you to be where you are today, and you do you. If you showed up today, you are successful. All right? So shake everything out. We're gonna start with our basic hamstring curl. So we're bringing those hamstrings up. When we add on, we're gonna go hamstring curls to the back, heel taps to the front. So we're opening up those hips. Then we'll take it all with a little hop step if you want. Are you ready? Let's get it done. 3, 2, 1. Hamstring curl. 15 seconds. Low impact move number one for that 15 second interval is always your base move. This is where we get a feel for the motion. And you can always stay with this one if you want. 3, 2, 1. Relax. 15 seconds to breathe. Now we're adding on to the back and to the front, heel to heel. So right, left, right, left. Tap them, Tap them. In 3, 2, 1. Core engaged. Here we go. Back and back, front and front, back and back. So if you'll notice, I'm pulling my elbows to the back on the hamstring curl. I'm tapping if I can. In the front. If you want to get fancy, you can tap and tap, tap and tap. But don't think too hard on it. It's a lot, right? It's gonna be a brain workout today too, guys. We know that's good for us. One more. Yes. Relax. All right, team, so we got 45 seconds. Remember, these intervals are kind of like half a pyramid going up. Then we Get a breather and go to our next move. Now we're gonna do that back and back, front and front. If you want to add a little hot step to it, you can. Or low impact. Here we go. So, and tap, tap again. You can come behind with it. Tap, tap, and up and up. Yes, breathe. You got 45 seconds. And remember that we got that breather coming. So this is where you earn that rest. We want that last 45, whatever it is for you, even if you're just right here with those hamstring curls to go all out, because you got a rest coming. Keep it going. And up. Tap and tap. 10 seconds. I know it feels like a lot. Last one. And breathe. 30 seconds to breathe. Catch your breath. If you need it, you can always grab a quick sip of water in between. Breathe. All right, team, so we're taking it to a little side step. Watch me. Just side to side, moving laterally. I want you to shift your weight, push out of it. Really get a little movement to it. Then we'll take it to a little hop with that knee off the ground if we can. Then a double hop. I'll talk you through it. Here we go. Fifteen. Side to side. So low impact can also just pull. Doesn't really matter what you do with your arms. A lot of times. I'm gonna add a little. Bring that elbow up. Relax. Good, because that sometimes helps. That's your low impact version. Now, if you can. If you want a little hop, keep that knee up. So a little bit of balance. Or hop with that toe down. Either way, we want a little intensity and balance. Here we go. 30 seconds. Up, up again. If you want to keep it low impact, but drive the knee up, that's an option. Or if you want to keep it with a little hop step, but keep the toe down. Also an option. Right, Ten seconds to go. And then we get that last interval. Right, and breathe. 3, 2, 1. Yes. 15 seconds to breathe. All right, team, this is it. Here's what we're gonna add. Hop and hop. Hop and hop. You can tap the toe down if you need to. Here we go. Take a hop. Hop. So it's a double hop. Side to side. And again. I'm just using my arms. Low impact. You can keep it here or again, go to that base level and breathe. If you want to put that toe down in the back and up. It's almost like a skater. And hop, right? Here we go. And breathe. Fifteen seconds. Ah, yes. Use your brain. Three, two. That was, to me. One. Every 30 seconds to breathe. Nice work, team. So your brain's gonna get a workout, but if you need to slow down your body movement to really think about it, okay? Side hop. Go for it. Otherwise, just move, stay safe, keep moving. That's the name of the game. All right, let's get into it. We're gonna do our in and out. You know this one. We're going out, out, in, in, out, out. In, in. Starting with just a march. 15 seconds. Here we go. Right, left, right, left. Or maybe opposite for you. Left, right, left, right again. I'm pumping my arms. This is your active recovery. Five seconds to go. Get a feel for the movement in your body and breathe. All right, team, you know what's coming. A little bit of a run. We're gonna keep it grounded, right? Left, right, left. In three, two, one. Here we go. Run, run. Quick, quick, quick, quick. Imagine you're running in and out of tires, right? If you want to pick up your pace, you can, but think quick feet. Low impact is just that first version. You always can go back to version one if that's better for you. As long as you're moving. All of these. Workout all of these exercises. 3, 2, 1. Relax. All of them are going to work. Your agility and your quickness and your balance. Whether you're going fast or high impact, it doesn't matter. All right, team, if you can bring it down to a bear plank, you're on your knees. We're gonna do all of that. Out, out. In, in from this plank. In. 3, 2. Join me down here. Here we go. Out, out, in, in, out. Out. In, In Your knees, stay right beneath your hips. I know it's tempting to keep them out here because that might feel a little easier, but we want to keep them here to keep that core engaged. If you don't want to be in a plank or that doesn't feel good, you keep it up on your feet. Up to you. You got about 20 seconds to go. Keep those knees in close. Out, out. In, in, in, in, out, out. Yes. Breathe. Core is working. Straighten up those arms. Push your hands into the mat away from your body. Keep that upper body working. Keep that core going. 5, 4, 3, 2. Breathe. Little stretch right here. Right in those hip flexors. Water if you need it. Yes, team. All right, quick sip, guys. You're doing great so far. I know it moves quickly from one to to the next to the next, but you can do it. All right, we're taking it to a basic squat. You know it. We're just squatting. Then we're gonna make it a little turn, squat. Then we're gonna make it a jump. Super simple. Good squat motion. Here we go. 15. Take it down, reach it up. If you can touch the floor, reach it up. If you can't get as low in that squat, that's okay. Do what is best for you. You can always also step it out, Reach it up, step it out, reach it up. Last one. Good. Relax. All right. 180 squat. Here, turn it. Here, turn it. Your goal is to turn 180, but if you need to take more time to do it, you do you. Here we go. 30 seconds. Turn it, turn it. Reach. So it's in that movement, right? This is what athletes do. They have to adjust their positioning quickly. We have to do that in life, too. If I'm trying to grab one of my kids, I might have to turn quickly. We want our joints to be able to move freely through that. Let's get it done. 5, 4, 3, 2, 1. Yes. All right, team, you can keep either version of the that, or you can add a little jump to it. We've got 45 seconds. Jump it if you can, step it if you need to, or regular squat. Just get it done. Here we go. Earn that rest. Quick, quick. Right, now you see why we do all these versions? Because this is a different type of agility, right? Quick, quick, quick, quick. It's like if you're a basketball player and you gotta switch, or football player, soccer, whatever it is, keep it going. Jumping it, it's gonna get a little more extra intensity, a little more burn in those quads, right? Are we feeling it? I think we are. Keep going. 10 seconds to go. This is where it gets real, guys. I know. 5, 4, 3, 2, 1. Ah. Catch your breath. All right, team. I know. Shake them out. There we go. Things are starting to feel a little too easy, right? Okay, let's take it. We're coming in a high plank. You need to stay on your knees. I want you to stay in your knees or just. Just keep it standing. You can do a standing version of this if you can high plank. We're just tapping out right and left. Join me here. 3, 2, 1. 15 seconds out and in. So regular high plank. Nice straight line. Think about your core engagement again. If you need to modify, you can take it standing to keep the core engaged. Three, two, one, stretch. That heart rate is still up from those squat jumps, right? All right, team, guess what? We're adding a little bit of a walk. So we're here. I'm gonna walk. One, two, one, two, join me here. You got 30 seconds. So left arm, left leg, right arm, left arm, left leg, right arm, left leg. Core is engaged the entire time. Arms are working again. I know it's tricky to have a moving plank. You want to stay standing, you can just go here. Not as much core, but you can still get that cardio. You do you? Yes. Keep it going. Three, two, one. Relax. All right, team, here's what we got. We're gonna move our hands and jump our feet. I know it's a little tricky, but you can do it. So join me here for 45. Let's get it done. Earn that rest. Walk the hands, jump the feet. Walk the hands, jump the feet. You can figure out what works better if you want to go one hand jump, other hand or hand hand jump, hand hand jump, either or could look like this. One hand jump, other hand, one hand jump or hand, hand jump, hand hand jump, hand hand jump again. If you want to keep it. Feet here. Push, push. Any option, guys. As long as you're moving your body, get that core engaged. Five more seconds. Earn that rest. Three, two, one. I know, know. Bring it up. Roll those wrists. It's a lot in that plank position, but you did it, and I am so proud of you. How about this, guys? Let's take a little longer rest because we're about halfway there. Grab a quick sip. We're gonna take a minute. If you want to keep it moving with just some stat touches, go for it. Otherwise, we get five more moves, and that's it. Team, how are we feeling? Check in with your body. You feel that difference in that heart rate, right? That is hit training at its best. We start low impact, we increase that intensity, we really drive. At home, we recover. Remember, the Recovery in that 30 seconds is so important. So push yourself in that 45 again, whatever that looks like for you, so you can get that recovery right. All right, team, we are starting with a transverse lunge. So we're going to sit into a side lunge, step it forward. It's on the diagonal. Go ahead and join me here. In three, two, one. Here we go. Fifteen. Transverse, push out. If that feels weird for you, we want to be opening up the hip, but you can always take it to just a side lunge. I know sometimes the transverse feels a little weird, but just think about opening on the diagonal, opening up your hips, right? There we go. Breathe. All right, 30 seconds. Here's what we want, guys. Diagonal center, reverse lunge. Other side, diagonal center, reverse lunge. Don't think too hard, but let's get it done. Here we go. Diagonal back, diagonal up. Notice I'm using my knee. Drive that knee up. So I know that's the leg that goes back, hit back. It's a lot of moving parts. So again, if that feels weird for you, you can keep it just that regular side lunge or just the transverse. In three, two, one, breathe. All right, team, a lot of things for your brain to think about. If you can add a little knee hop to that side knee. The hardest thing is that switch at the top. So come out of it. Then switch your feet. Here we go. 45. Transverse lunge. Transverse lunge. Here, here, here. I know. Transverse back. Drive it up. 20 seconds. Again. The hardest part is right here. Quick feet, quick feet, quick switch, right? You are an athlete. You can do this, whatever this looks like for you. If you need to take a step out, that's okay. We just want movement. We want a little intensity. Earn that rest. In 5, 4, 3, 2, 1. And breathe. I know that was a lot, right? So I gave you that little breather before. Shake it out. 20 seconds left to breathe. All right, team, so we got some high knees. We're here. We're going up, we're going up. Start with low impact, Then we'll add a little hot step to it. But it's not this. I'm not trying to jump as high as I can. I'm trying to create that force, just like you might see an athlete doing as a warm up. Let's start here. Here we go. High knees. 15 seconds. Think about the force. Core is engaged. Drive that elbow up. Drive that knee up here. Two, one, rest. All right, you can keep it there, or if you can, we're adding a little hop step. But watch my feet. It's grounded again. It's not as high as you can get. It's quick feet, it's agility. Let's get it done. Here we go. 30 seconds. So sometimes you see athletes like maybe you were a track athlete. You would do this on the track, right? Forward and back. If you want to add that, if you have the space to do it, go for it. We're gonna add on in that last round, and you're gonna like it, I promise. Drive it up. It's grounded for 3, 2, 1. Yes. Catch your breath. Right? All right, team, last one. We're going up. Out, up and down. Up, out, up. Looks like this. And switch it. Let's get it done. Here we go. 45. Left, left, right, right. Sorry, it's opposite for you. Right, right, right. Again, also something you might do down the court or down the track. Low impact. You can just be here, here, here, or just your knee. Knees low impact, or just your knee jump. But let's get it done. 15 seconds. Core is engaged. Posture is good. You're not just bouncing. It is intentional movement. And breathe. Earn that rest. 30 seconds. Let's get it done. All right, team, breathe for a second. Here's what we've got. We're gonna do an L, right? So L, forward, back. L, forward and back. Step on the inside leg to come forward and back. You're just stepping to start. Ready? Here we go. Forward and back. Step, step, step. Forward and back, lateral, forward and back. You can take it even slower if you need to. Three, two, one, breathe. All right, 30 seconds. You know what we're gonna do? Let's add a little hop to it. So think of it as L and L. We're gonna get it done fast. In 3, 2, 1, step, inside leg, hop, hop, slide, breathe. Yes. Use whatever space you have. You know, I remind you of this all the time. If you have a smaller space, you can still get it done. If you have more space, really slide it. Yes. Good. There we go. And breathe. All right, team, guess what? We're gonna make it a little quick feet shuffle. Looks like this. Shuffle, shuffle, shuffle, shuffle. Use what space you got. Mine is pretty small, but let's get it done. 45 seconds. Shuffle, quick. Yes. As if you were an athlete in practice. You're touching the cones. I know that's a little tricky. If you want a good option that I'm gonna do. Shuffle, quick feet. So quick feet, shuffle, and then big step, forward shuffle. Should have showed you guys that first. Shuffle, shuffle, shuffle, hop. Forward and back. Shuffle, shuffle, shuffle, forward and back. If you have a ton of space and you want to shuffle all the way through, go for it again, as if we were in football practice. In five, four, three, two, Breathe. You earned it. Catch your breath, team. Right? What do we got? All right, guys, here's the thing. Catch your breath. Normally, when we do a curtsy or a skater, we cross behind. We're gonna cross in front. If that is weird for your hips or your joints at all, I just want you to keep it regular. But we're stepping on the diagonal. We're gonna cross it over, step through. Are you ready? Let's get it done. Cross over. So cross over, push out of it. Cross over, push out. It's just a forward version of your curtsy. Remember, on your curtsy, you end up in this Position, right? So you're crossing forward. Step into it, step into it. Cross it over if you need to. Keep it forward. Breathe. You're done. Sorry about that. 15 seconds. All right, guys, this time, push out of it. Push out of it. If that feels weird on that back leg, just keep the regular. Here we go. Push, push, cross up. Drive it up. Drive it up. Yes. Let's get it done. 30 seconds. Little bit of balance. I know, but you can do it. Keep it going. 5, 4, 3, 2, 1. Catch your breath. All right, team. Now let's make it a regular skater, right? Let's just get it done. Forget what you just did in your brain. I know. That was just to make those joints work. We got 45 seconds, skater. Here we go. Tap behind, tap behind. Whatever version of skater works for you. Low impact, get a little lower or really jump it back and forth. But let's get it done. Earn that rest. Show me the athlete that you are, because I know it's in there, and we are so close to being done. So let's get it done. Skater, cross behind, cross behind. Hip to hip. Quick feet, quick feet. You can do it. 10 seconds. Then we got that breather. So earn that rest. You are an athlete. I know it. That's why you're here. 3, 2, 1. All right, team, guess what? Last move. Let's get it done. Quick sip of water. This is all we need, guys. I know. Right here, we got quick feet. We're gonna march it, we're gonna run it. We're gonna add a burpee. 15, 30, 45, then rest. No bonus move. I'm gonna tell you right now, we're not doing it. We're just gonna really rock it on this last one. 15 seconds. Quick feet, march. Pump those arms. Get the feet moving. Get it done, get it done. Right. Whatever that is for you. Low impact, nice and light. Hump those arms for three, two, one. Yes. Quick feet, just like you're an athlete. A football player, soccer, basketball, they almost all do this quick. You're running it. Whatever intensity or impact is good for you. Let's get it done. 30 seconds. Nice and light. Right? I like to pump those arms because it gives me something to do. But you certainly can just be here. Core is tight. Posture is good. Even though we're in that athletic stance, you're not slamming those feet down. You're just moving right, left, right, left, right, left. As quickly as you can. And you got 10 breathe. Yes. We're gonna mix it up in that last round. Don't worry. Three, two, one. Done. All right, team, guess what? You got quick feet for four. You burpee down and up. It's up to you. If you want to go full burpee all the way down. Or if you want to just pop it back or keep it upright, it's up to you. 45. Last thing, quick feet. 3, 2, 1. Down and up. Quick. 3, 2, 1. Down and up quick. Or 3, 2, 1, jump. And up. 3, 2, 1. One. Drop it down. Take it up. Keep it going. We're so close. And up. Get a little bit of extra upper and core. You can do it. 3, 2, 1. And up. 3, 2, 1. 10 seconds. Are you with me? You are. Yes, you can. Don't let your brain talk you out of this leg. Last. 5, 4, 3, 2, 1. You did it. Tab it out. Breathe. Yes, I know, guys. I know. I'm feeling it, too. Cardio, conditioning. Remember, be where you are today. But push yourself in a way that works for you, for you. Remember, to see that change, we have to get a little bit uncomfortable. Show up, move your body. That is all that matters. But again, that was hard. Because that was hard. I'm always going to remind you of that. Take those legs out wide. Take it down here. Roll those shoulders. You worked for it. You earned it. I don't care if you felt uncoordinated, if you felt sloppy, if you felt out of breath, you did it. That is what mattered. Listen, no athlete gets to where they are feeling perfect all the time. I promise you. Even the ones that we think are so naturally gifted, and many of them are, they work for it. They work so hard. And I'm not saying you need to train like an athlete, but you can train like an everyday athlete, which is what we're doing with this October athlete, right? You don't have to do two hour practices or seven days a week or any of the crazy things that a lot of professional sports players do, but you can train in these different ways. Again, it all can be applied to our daily, daily life. Those quick moves with our feet, again, we need that. Sometimes we have to react quickly. Sometimes we have to get out of the way of something. Sometimes we need to grab something falling from that top cabinet. And we want our joints, our muscles, our tendons, our bodies, our brains to be ready for that, right? So that is why we train for that. And also because it's fun. It's different. Different. This plain old jumping jack, even though I love it, we don't have to do that all day long. We can make things interesting. So let me know in the comments if you liked this type of workout. We can certainly do more. If you like this one and you haven't tried cardio conditioning yet, try it. Similar format in the 1, 2, 3, 15, 30, 45 sort of half pyramid. But don't forget to like this video and subscribe. And again, let me know. I love to get feedback from you all. If you like something, if you're able, bring that foot up. If that feels like too much, just tap it down. Tilt that and forward. Always helpful for me to know what felt good, what was challenging, what was fun. All of it. And of course, if you're looking for that extra support and accountability, check out Bodyfit Athletic Club. Click the link in the description below. We do tons of fun things that go along with all of these workouts. Don't forget to subscribe. Thank you so much for joining me today. Please get more of a stretch and a cool down if you have time for it. One big deep breath in and out. You did it. That was your cardio A day agility workout. Great job everybody.