10-Minute Dynamic Warm Up (Full Body Mobility + Cardio Warm Up)

Hi, I'm Lindsey Baumgrand of Nourishment Love and I have a 10 minute dynamic warm up for you. It's 10 of my favorite dynamic mobility exercises to get your body moving. You can use this as a pre workout warm up before you actually jump into your workout. You can use it as a shakeout. On days that you're doing active recovery or rest, days that you're taking in, you just want to move a little bit and get your joints and body moving and loosened up. These are some awesome full body mobility exercises that are also going to raise your heart rate in just 10 minutes. Okay, so this is your warmup. We are going to jump into the 10 exercises. You're going to do each exercise for 45 seconds, followed by 15 seconds of transition between exercises. Okay, your first move, I'm going to walk you through. I'm going to show you from this side. So I'm going to take my right leg and I'm going to step. Okay? So actually I'm trying to like talk you through it. Step, touch, back, lunge, step. So I'm actually stepping with my left leg. Left leg step, right toe touch, opposite hand, step back with the right leg, lunge on the left. You're like, this is how we're starting, lady. I know this is like the most complex move. These are fun mobility moves. So I step left, touch, right step, back, lunge, step, touch, step, step, lunge. Okay, so I'm tapping the right toe, lunging on the left leg. Got it. All right, 45 seconds. Let's get this party started. Gonna move our bodies. It's gonna feel really good. Open up those hammies, those glutes, everything. You're on it. 3, 2. Let's go, let's go. Step, touch, back, lunge, step, touch the right toe, back on the left, touch. Sometimes you have to hand off the toe. Range of motion is going to look different for everybody. That's why we call this mobility, right? Working on mobility, trying to tap left hand to right toe. Kick it up using those little abs, stretching out those hammies and then opening up these hips, stepping back to lunge. Nice. Right there. You got it. Gonna raise your heart rate too, like I said, right? Love some good dynamic movement. You got 10 seconds here. Keep it going. Nice work. Finish. 5, 4, 3, 2, and 1. Nice work. We're gonna do that same thing on the other side. So I'm gonna step with my right leg, touch on the left toe. Step, touch, and then back to lunge on the right. Okay. Other side. In three, two. Let's go, let's go. Step, touch, back left, lunge. Step, touch. Gonna challenge your coordination today too, right? Keep your mind involved. It's good for your mind, good for your muscles. Woo. Movement. Good for our bodies, good for our minds. Working for those endorphins. Bring that energy up. Get a quick little shakeout. You can just even add to the middle of your workday. Quick little lunch break. Your co workers are gonna want to join you too, because. Because you're gonna have so much energy. It feels so good. They're gonna be like, I want some of that. Give me what that girl has. Come on. 10 seconds. You got it. You got it. Nice work. You got five, four, three, two. One. More kick. There it is. Nice. Now we're gonna take a nice wide stance. Toes are gonna stay facing me. Lateral, tap down, tap down. Just lateral taps, opening up those inner thighs. Raise that heart rate. Hit. 3, 2. Let's go to the right. Tap down, tap down. Chest is up. I stay up. Right here. Tap side to side those inner thighs. Nice. You don't have to hit the ground. You can go right to your shin. You can tap shin and shin or ground and ground. Nice. Opening up those hips. Toes are facing me. You got it, you got it. Nice. Push those hips back towards that wall behind you. Push and push. Right there. Nice work. Keep moving. Right here. You got it. Stay in it. Nice work. Right here. Push and push. Nice. Finish with me. Final five. Four, three, two and one. Nice. We're gonna still move in that frontal plane. Side to side. You're gonna go up and over and your toes are gonna pivot. Tap down, up and tap. So notice my back. Toe follows my hips. Toes follow hips. They're gonna pivot in three, two. Let's go. Tap down, Big pivot. Maybe you can come to the toes when you hit center. Toes, pivot, toes. Toes follow hips. Toes follow hips. Pivot through the toes. Next. Up and over. Up and over. Challenge your balance. Challenge your core stability. Nice. Raise your heart rate. Starting to break the sweat already. Nice work. Good. Warm up for any full body workout you're going to do today. Nice. Good 10 minute movement all on its own. Awesome job. 10 seconds here. Nice. Stay with it. You got it. Up and over. 5, 4, 3, 2, 1. Nice work. From here, knee, drive, pivot, lunge. Another kind of tricky one. Standing on my left leg. Right knee is going to drive, then I'm going to open. Pivot, lunge, drive up to center. You're on in three, two. Let's Go toe slow. Hips pivot. Drive up. It's going to challenge your balancer coordination and your core strength. Down, drive, down, drive. So over to a lunge, drive the knee open. To a lunge, drive the knee, find that balance. Lunge and drive. Lunge and drive. Nice work. I said this is cardio and mobility. Raising your heart rate, increasing range of motion. 10 seconds. Down, up, down, up. Come on. You got 5, 4, 3, 2, and 1. We're going to do that same thing on the other side, right? Challenge the balance of the standing. Standing right here on my right leg. Left knee is going to come up and open to the left, okay? Start with that knee drive in three, two. Drive it up. Open to lunge. Come back. Open to lunge. Toes follow, hips. Open to lunge. Drive up. Balance, open. Find balance. Open, Find balance. Open and up. Always love doing these moves. Makes me feel like an athlete again. Some of the moves I used to do, warming up for sports games. Always fun to feel like an athlete here at home, right? Something to work towards. You don't use it, you lose it. Gotta keep that coordination. Come on. Right here. 10 seconds. Nice work. You guys stay active with your kids, right? Do anything. You finish this moving. All planes. You're there for three, two, and one. Nice work. Awesome job. Okay, four butt kicks, one squat. Looks like this. One, two, three, four. Give me a spot, open up the quads. Four butt kicks, one squat. You're there in three, two. Let's go, let's go. One, two, three, Four. Give me a spot kick, two, three, four. Squat. One, two, three, 4. And a spot. One, two, three, FOUR. And a squat. Also really good for your knees. When people tell me they have knee pain, I say, are you training in all planes? You have three planes of motion. You have your sagittal plane, right? That's going forward and backwards. The one we probably use the most. You have your frontal plane, which is going side to side, right? Those lateral movements. And then you have your transverse. Can't say the word. 10 seconds here. Transverse plane. That's pivoting, twisting. Nice work. Finish. 5, 4, 3, 2, and 1. Nice work. Move number eight. You guys, we're getting that 8 of 10 plank walkout with a hip opener. So I'm gonna come down to a squat, walk out, set my right foot outside, easy twist, left foot outside. Okay, we'll flow through it in three, two. Drop to squat, hands to ground, walk up, find a high plank. Step right foot outside. Right hand, easy twist. Step it back, step left foot up, tight. Left hand, easy Twist, Step it back. Walking into the bottom of a little squat. Stand up, take it right back down, walk out, repeat that motion. Big, complex warm up. You're gonna see this move in almost every one of my workouts as part of the warmup. I just love it. I think it's so good for opening the hips, so good for warming up the core, the shoulders, posterior chain. Open it up. Nice work. Awesome job. Increasing range of motion in the hips. You're here for five, four, three, two, and one. Nice work. All right, you guys. Move number nine. I put in some challenging moves into this bear crawl. Kick throughs. You're gonna tuck your toes underneath, hover off the mat, kick through, tap. Hello, mobility. You're there in three, two. Let's go. Should have named this not a ten minute warm up, but a ten minute workout. That's what this really is. It's like a full body workout, right? Quick 10 minute movement. I would say 10 minutes is better than no minutes. You guys need a quick little sweat right here. Nice work. Good mobility. Good way to challenge yourself. Good way to increase range of motion. Raise your heart rate a little bit, get the sweat flowing. Nice work. Quads are on fire during this one, I tell you that. Sit those hips through. Come on. You got it. Use that core core strength for 10 seconds. Feel this in the shoulders, too. Nice work. Stay in it. You got five, four, three, two, and one. Awesome job. All right, move number 10. Kneeling. Stand up. Start in this kneeling position. Step my right leg up. Step my left leg up. Stand tall. Step it back down. Kneeling. Stand ups in three, two. Let's go. Lead with our right. Left. Stand up, take it down. Right leg back. Left. And don't leave with the left leg. Right leg. Stand up, take it down. Left leg back. Right leg back. Right leg up. Left leg up. Take it down. Step back, step back. This is long Control Up. Stand up tall. Come on, move number 10. This is it. Lucky for you. I don't know, I got mixed up on my lead leg there. Sorry. Okay, I have a fun little mobility bonus. Move in 10 more seconds. Here. Up. Stay in it. Nice. Give me one more right. Left. Stand up and you're out. You guys ready for a mobility challenge? Because you can, right? Because you can. You're going to start in a butterfly position. Soles of your feet to touch. Take your arms and extend them away from your body. This is what I call a hip switch to kneeling. Okay, so I'm gonna take my right leg, wrap it around. And now I'm in this 99 position. Get up to my knees. Take my toes back. Switch them out. Other side. Come back to butterfly. Nice. Other leg. Take it around. Up to kneeling. Pivot through mobility. There it is. Come back to butterfly. So take it out. Kneel. Switch down. Butterfly. Hello, hip mobility. This is a fun move to just try. Okay. Challenge yourself. Right? Always fun to try new things. Challenge yourself. Work on hip mobility. Something I'm really focusing on this year. Let's do one more because we can out. Oh, switch them. There it is. And bring it back to butterfly. Awesome job. You crush this 10 minute mobility cardio dynamic warm up, whatever you want to call it, awesome job. Add it on, do it on its own. If you liked this mobility warm up, go ahead, hit subscribe to our channel and you can always find more workouts@nourishwoodlove.com have a great day.