New Year Workout Challenge Day 4: 25-Minute Cardio & Abs Workout (Athlete 25)

Get ready to train like an athlete in this 25 minute abs and agility workout. No equipment, no excuses. We're training speed, coordination and core strength. Let's jump in. It's day four of my Athlete 25 program. And you can get the full program when you click the link in the description below. Or better yet, tap that join button and become part of my YouTube membership community so we can train together side by side to crush your goals. All right, welcome back. Day four, no equipment. We're getting the weights out of the way and we are gonna move like athletes today. And I'm joined by my amazing husband, Tim. Hi, everybody. Let's do this again. Let's do it again. He is an athlete. Do you train like this? I do some of this stuff, yeah. Some of this stuff. We're gonna put his agility to the test. He normally moves in the sand, so he's gonna be super speedy on the floor. As you can see, we've literally taken our kids rolls of colored tape and taped them on the floor. We made ourselves three boxes to look like an ag. You could do the same. You could use an agility ladder or you could just pretend you have some markers on the floor. It's just markers. You'll see us move outside of them, too. Just for space purposes, use what you have. Today we're using just our body weight. We got the feedback that heavy lifting for five days in a row can be taxing. So today we're shaking out the lactic acid from leg day. We're moving fast. We're going to build coordination and we're going to build speed. Because did you know you lose speed faster than you lose muscle as you age? I can attest to that. I can attest to that as well. Right. We're in our upper 30s and we are losing it, so we are going to keep training it. Today is speed, abs and agility. All right, so it looks like this. You got two big circuits. Each circuit has two agility exercises and two ab exercises. It is back to back, strict sets. You're going to do each exercise three times through 30 seconds on, 15 seconds off, the agility will get progressively harder. The ab work will stay the same. I'll give you options. Take your level and let's get started. Ready to warm up? Let's go. We're going to warm up. We're warming up today. All right, here we go. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull down. Nice. Now you're just gonna give me some knee Hugs. So just give me a knee hug and a knee hug. Just pulling those knees up in line with those hips. Stretching out those glutes from yesterday's leg day. Nice work. We're gonna be light on the toes and fast on the feet today. Nice work. One more right here. Now just go into some calf raises. So just calf raises. I know we did these yesterday. Shake it out. Lifting those heels off the mat, warming up the calves and ankles. Cause you're gonna be moving fast and light on the toes. All right, Nice work, Nice work. Here we go. We're going to go into high knees option to go back to those marches. Or run it out in 3, 2, and 1. High knees, high knees. Get them up, get them up, get them up, get them up. Nice. Get those knees up. Right here. Come on. You've got eight, seven, six. You got it. Five, four, three, two, one. Nice work. Take it down to the ground. You just put your hands wherever you're finding yourself in a plank position. Your option is always to drop your plank down to your knees. Once you're in that plank position, just hold here, hold here. Take it nice and wide with the feet. Give me some shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Push those hips up and back. Pedal out those heels. You're gonna go down dog shift forward, high plank. So down dog, shift forward, high plank. You can always drop to the knees. Down dog. Press the chest towards the thighs. Stretch. Shift forward, high plank. Get nice, strong and stable. Do it again. Down, dog. Shift forward. Strong and stable. One more right here. Down dog. Shift forward. Strong and stable. Step right foot outside right hand. Give me an easy twist, opening up those hips from yesterday. Gaze, follow fingertips. Set it down. Switch it out. Step back. Left foot outside left hand. Easy twist. Gaze follows fingertips. Nice. Awesome job. From here, give me two push ups, knees or toes. Take it down. Down. Drop to all fours. Little cat. Cow. Drop the belly. Lift the chin. Reverse it. Tuck the chin spine up towards the ceiling. Nice. From here, take left forearm to the ground. Right hand behind the head. Drop the elbow. Rotate through the spine. Gaze follows elbow. Drop the elbow, Rotate through the spine. Gaze follows elbow. One more time. I like to think about wringing my back out like you wring a washcloth out over the sink. Nice. Same thing. Other side. Left foot or right forearm on the ground. Left hand behind the head. Drop the elbow. Rotate. Little T, spine rotation. Thoracic spine rotation. Nice work. Nice mobile spine. Awesome job. Give me one more right here. Open it up. Nice Work from here. Just go all the way up and over onto your backside. Onto your backside. Right here. Little dead bug action. Nice warm up. That's core. Opposite arm and leg extend away from each other. Bring it back in. Opposite arm and leg extend away from each other. Bring it back in. Nice work. Do it again. Reach and in. Two more. Reach and in. Last one. Reach and in. Now if you can, you can hold here or hold hollow rock. Arms and legs extend away from each other. Hold for 4, 3, 2, and 1. Pull those knees in. Bring yourself up to a standing position. We're gonna get a little bit movement going on here. Find a box and you're. Or on, off. Find a line, you're just gonna run. In, out, in, out, in, out. Start to get those feet moving. Get that blood pumping. Wake it up, wake it up. Wake up. Those fast twitch muscles keeping that nervous system nice and poppy today. Give me four. Three, two, one. Now take it side to side. Just go side to side. Side to side. Side to side. Side to side. Nice moving through that box. Hitting each one with Ken. Nice work, nice work, nice work. Here we go. Give me four. Give me three. Give me two. Give me one. Nice work. You warm? Yeah, he's warm. I'm warm. Grab some water if you need it. We're gonna get started. You got agility up first. Agility is gonna get progressively harder. 30 seconds on. 15 seconds rest. 3 sets each. All right. Oh, we got a buy in. I forgot the 25 rep buy in. Always got to do the buy in. 25 rep buy in. Here we go. 25 rep buy in. Find your box. Okay, you can get to the top of your box. Your modification is going to be down dog, high plank. That's one. Okay, down dog, or you can go down dog knees hover, down dog, knees hover, or take it to a plank. It's going to be 25 of those transitions. Your advanced option is going to be a double knee tuck. You can go to box one or two. So it's 1, 2, 3. Keeping your butt low. Double knee tuck. 25 of them down dog to bear or down dog to plank or down dog knee tucks or. Sorry, plank knee tucks. 25. You ready? Ready. 25 and 3, 2, 1. Were you just holding planks that whole time? I was 2, 3. What? I'm a guy. The truth is, in our house, we do have plank challenges. I think Brody, our son, is just. Is he still the champion? Oh, yeah. Brody, our son can hold a plank forever. It's insane. What's the Longest plank you've ever hold, Tim. Five minutes. Five minutes. Whoo. I think mine for nice. Two, one. That's 25. See? Easy peasy when you're talking about planks. Nice work. Now you're up. There you go. Knocked it out. Okay, now you're jumping into agility. 30 seconds on, 15 seconds off. First move is gonna be in, out, runs. Just like we warmed up. You're literally gonna find the middle box. Let's just go in, out, in, out, in, out, in, out, in, out. We'll progress it as you go. Your option is always a stable, level one, so you can stay here. In, out, runs, 30 seconds. In, out, runs, thirty seconds. In, three, two. Let's go. In, out, in, out. So we're going to go like this, and we're going to go front and back. Going to go side to side, front and back. You'll have the option to train both ways. Training in all patterns today. The reason we're doing this workout, the reason we're training this is agility, reaction time and speed. Start fading after the age of 30. This. This is how you keep it. You got to train it. Come on. Fast feet, fast feet. Right here. Let's go. In, out, in, out, in, out. Right here for 5, 4, 3, 2, 1. Rest. Now, you can stay with level 1, option 2, same thing, but move laterally. In, out, in, out, in, out, back. In, out, in, out, in, out. That's where I'm going to go. Stay with option one or go side to side. We're gonna start all the way over. Here we go. Three, two. Let's go. In, out, in, out, and out. Kick it back. Back, back, back. You're hitting each box. Two feet in, Two feet out, two feet in, two feet out. Let's go. Whoa. Someone was like, you know, could someone offer modifications the entire time? And I was like, you know, I'll be honest. When Tim and I trained together, we're a little bit competitive. We're pushing each other. Can't see who's trying to go faster. Right here. Yes. Come on. No one's competitive in this family, are we? Three, two, rest. Okay? So you can stick with that level if you feel comfortable there. Double leg hop. Outs, in, out, in, out, in, back, in, out, in, out, back. Take it to a double foot hop or stay with the runs. In, three, in, two. Let's go. In, out and out. In, out. In, out. Double foot. Come on. Stay off those lines. Stay in that box. Come on. So much focus. Yep, Lost it there. Just keep going. The good news Is no one cares what you look like. You're at home. You're training like an athlete at home today. Yes, you are. Come on, push it right here. 5, 4, 3, 2. Rest. Nice work. That's your agility. Now we go to core. Same thing. You're going to give me a push up, open to t. Lateral walk. Start right here. Push up, open to t, lateral walk. When I'm walking to my left, I open to the right. When I'm walking to my right, I open just to the left. Here we go. One, push up. One T. Your option is push up from the knees. Okay, Push up from the knees. You're there in three and two. Let's go. Push up, open to t. Fold for a second. Plant it, walk it. Push up, open again to the right. Nice. Now you're gonna do a push up, open to the left. Push up left. Plant it, Walk it. Push up, open to the left. Open. Nice. Now push up right. Push up, open right, lateral walk. Here we go. Push up, open right. Nice. Push up left. Push up left. Lateral walk, Lateral walk. Push up left. Push up left. Come on. 4, 3. Push up to the right. And you're out. And you're out. Rest. Now you know it. Now you do it better the second time. Two more stabs at that. Two more stabs at that. Same thing. Start. Push up, open right. Push up, open right. Now you know it. How can you do it better in three. In two. Let's go. Push up, open right, lateral walk. Do it again to the right. Again to the right. Now push up left. Push up, open left. Lateral walk. Yep, push ups are definitely part of core training day, guys. Whoo. Push up to the right. Come on. If you did chest shoulder check. Oh, I forgot my lateral walk. My bad. There it is. Now to the left. Nice work. Here we go. Lateral walk for four. Three, four, two. And you're out. Holy bananas. One more time. Starting to burn. Starting to burn. Burn back to back push ups. All right, Good news is is you're up after this for another agility round. Okay? Up after this for agility. Here we go. Push ups in three and two. Let's go. Push up, open right, lateral walk. Push up, open right. Push up to the left. Push up to the left. I will say my push ups improved significantly when I started training with Tim. Never have I ever done so many push ups than when working out with Tim. Whoo. Starting to feel it. Starting to feel it. Lateral walk. Come on. You're in the final five. Four, three, two. And recover. Holy bananas. All Right. We went side to side. Now we're gonna go front to back, front to back. Okay, here we go. Double leg hops down, high knees back. Looks like this. Two feet in each box. Hop, hop, hop, high knees back. Hop, hop, hop, high knees back. Front to back. Training in all planes. Two foot hops down in three, two. Let's go. Hop, hop, hop, high knees back. Here we go. Hop, hop, hop, high knees back. Front to back. Hop, hop, hop. Still the same thing. 30 seconds on. Here we go. Hop, hop, hop, high knees back. Nice. Hoop. Hup, hup. High knees, back. Yes, team. Hoop, hup, hup. Ten seconds. Come on, come on, come on. Keep moving fast. Last four. Three, two, you're out. Option. Stay with the double foot option. Single leg, choose one leg. Hop, hop, hop, high knees back. Okay, Single leg hops down. Keep it double or go single. Choose one leg. You're on in three, two. Let's go. Single leg. Hup, hup, hup, hup, hup, hup. Move it to single leg. Makes it harder. Pick your level. You can certainly stay with double leg. Nice work, nice work, nice work. Get those knees up on that way. Back. Hup, hup, hup. Knees up, knees up. Knees up, knees up, knees up. 10 seconds. Yes, you can. Come on up. Finish. 4, 3, 2, 1. Rest. Same thing. Other leg. You know what I always say, God gave you two beautiful legs. Use them. Other leg if you want it. Or stick with double leg. Other leg if you want it. Or stick with double leg. Back to core after this. In three, two. Let's go. Up, up, up, high knees, back up, up, up high knees back. Up, up, up. Come on. Side to side, front to back. We train it all right here. How you move like an athlete at home. Come on, come on. Yes. 10 seconds, guys. 10 seconds, guys. Come on, stick with it. 5, 4, 3, 2. Rest. All right, we're going to move core front to back. If you do not like bear crawl, your option is going to be bird dog or dead bug on your back. Okay. Bird dog or dead bug on your back. If you're up for the challenge, straddle that box. Bear crawl. Opposite arm, opposite leg. Curl up, crawl, back crawl, front and back. Bear crawl, bear crawls. Tell you why we're doing them. Opposite arm and leg. 30 seconds. In three. Knees hover. In two. Let's go. Opposite arm and leg. Up, two, three, four. Back, two, three, four. Up, two, three, three, four. How close can you keep your knees to the ground? Up, two, three, four. Back, two, three. Ten seconds. Yes. You can stay Low. Yes. You got this. Nice work, team. 5, 4, 3, 2. Recover. Woo. You do that same thing again two more times through bear calls, force your opposite arm and opposite leg to work together. All right? That creates a brain and body connection. That increases neuroplasticity and coordination. We go again in three, two. Let's go. Up, two, three, four. Back, two, three, four. This is good for your brain, your body, overall health. Yes, you can. I always like to know. Why am I doing this? Why am I doing this? You're doing this to improve coordination, muscle. Yes. Brain, body connection. Up, two, three. You got it. Back, two, three, four. Yes, you can finish. Three, two. Rest. One more time. One more time in bear crawl again. If it doesn't feel good for you, you got that, bird dog. You got Dead bug on your back last time. Then we're closing out circuit one, onto circuit two. Back to agility. Three, out. Three, two. Let's crawl. Up, two, three, four. Back, two, three, four. Take it up. Two, three. Use some space. Come on. Yes, you can. So good for your knees. Health right here. Come on. Sweat. Starting to fly. Yeah, Tim. Oh, yeah. Quads are on fire. Yep. 10, 9, 8. You got this. Stick with it. 5, 4, 3, 2, 1. Rest. Holy bananas. Quads on fire. Nice work. Grab some water. That's circuit one. Naturally wanted to do same arm, same, same leg there. Had to really focus on switching. Just as much of a workout for your brain. All right, guys, here we go. Back to agility. Same thing. For new moves, we're gonna go lateral. Heisman, if it's available to you, you're touchdown. So I'm hitting just my middle box. Middle, middle, hit, middle, middle, hit, middle, middle, hit. If it's available. Touchdown. Hit, hit, touchdown. Hit, hit, Touchdown. The touchdown is not available to you. Take it out. We're gonna do touchdowns. Okay? Two steps in the middle. All the way over. We're back to moving laterally again. You ready? Three, two, let's go. Middle, middle, hit. Middle, middle, hit. Middle, middle, hit. Middle, middle, hit. Chop, chop, chop, chop. Training, balance and stability on that outside leg. Yes. Team, 30 seconds. 30 seconds. We're going to stick with this move the entire time. I want you to challenge yourself. How can you get better? Do you make it bigger? Do you go faster? Do you hit the ground? Come on, come on. Finish. 3, 2, 1. Rest. Rest for 15. Same exact move. Same exact move. How do you make it better? Second time. How do you make it better? Side to side? 2. Foot in the middle, hit outside. In 3, 2. Let's go. Middle, middle, hit. Middle, middle, hit. Middle, middle, hit. Come on. You're an athlete today. Yes, you are. Whether you were, whether you weren't. Today you are. You get a train like one. You know that as we age, you guys, as we age, it's like crazy. Our reaction time slows by 2 to 6 milliseconds per decade after you age. That means if you're not training this by 40, you will be 20% slower than you were at 20. Let's go. Three, four, two, out. Good thing we're still in our 30s. Whoo. Last round, baby. Last round. Three, two, let's go. Middle, middle, hit. All right, Tim, how long have you been playing professional beach volleyball for like 14 years. 14 years. Do you feel just as poppy as you were at 20? No. So how do you stay poppy? How are you staying at that competitive professional level at age 38? How are you doing it? Agility, plyometrics, strength training stuff we're doing here. Right here. Three, two, one. Yes. Nice work. That's it, guys. Three rounds. Back to core. My forearms are sweaty. I'm gonna bring my towel with me. Forearms are going to hit. Middle box. Forearms are going to hit. Middle box. Star taps option to do this on your knees. Forearm plank. Reach right arm out. Reach left arm out. Tap right leg out. Tap left leg out. That's it. One, two, three, four. Four point taps. If you're on your knees, it's the same thing. Hit, hit, hit, hit. Take it from your knees or toes. It's 30 seconds and it starts in three, two. Let's go. Hit right, hit left. Right leg out as far as you can get it. Left leg out as far as you can get it. Right arm out, Left arm out. This is anti rotation. Your core is designed to stabilize your trunk as your arms and legs move away from your body. Hence what we are doing right here. Functional core training, core stability, anti rotation as my arms and legs move away from my body for three, two, recover. Nice work, guys. All right, do it again and again. Do it once. Your breath a little bit, but certainly isn't easy, right? Do it once, make it better the second time. Make it better the second time. Three, two, let's go. Right arm out. Left arm out. Right leg out. Left leg out. Holding a plank. Nice work. Oh. How far can you get that arm and leg away from you? Come on. Strong, stable cores. They're built right here. This is nothing if you've done a five minute plank, right, Tim? Come on. Butts are low, core is tight. If you feel those Hips sagging. I need you to pull your shoulder blades apart. If you feel your butt going up into the air, I need you to pull your kneecaps up to your belly. Three, two, rest. Nice work. One more time, guys. One more time. What do we say at NML? 3rd set? The best set. Best set. Third set. Best set. You're on in three, two. Let's go. Right arm out, left arm out. Come on, finish it up. Do it three times in a row, back to back, so you can get good and then you can get better. And then you can give it your best. Good, better, best. Right here. Good, better, best. Let's go three stabs. Getting better each time. One percent better. Right here. Yes, you can. What would it look like if I said final five? Four, three, two, rest. You're out. Nice work, team. Back up. Agility. Whoo. Here we go. Here we go. Go front to back. Right, double leg hop ins out. We'll move side to side. Doesn't matter which side of your ladder. Just pick one. I'm going to pick this side. Two feet. In, out, in, out. In, out. Run it back. In, out, in, out, in, out. Run it back. Right. If that doesn't work for you, run, run, run, run, run, run, run, run. Okay, zigzag pattern, zigzag, pattern, zigzag. You ready, Tim? 30 seconds. In three, two. Let's go. In, out, in, out, in, out. Run it back. In, out, in, out. In, out. Run it back. Try and stay off those lines, guys. Try and stay off those lines. Come on. In, out, in, out. In running back. In, out, in, out. In running, back. Talk about a great way to get your steps in and raise your heart rate if you don't love running. Tim, do you love running? I don't really love running. He's run 1 5K. 1 5K. And it was with me. I forced him to. And his nipples started bleeding. Didn't your nipples bleed? No, that is not true. That's not true. Three, two, one. You're out. Rest. I could have swore that was true. You had, like, a big sweatshirt on. Yes. Hot chocolate. Run. Okay. Different memory. It must have been someone else. I have a different husband. Someone else. Someone else. Okay, here we go. Same thing. Other side. Same thing, other side. So I'm just going the other side of the box. Run it back. 30 seconds. In three, two. Let's go. In, out, in, out, in. When you're on camera, Tim, you're just supposed to agree with me. Oh, he doesn't know the rules of the camera. Rachel's always just smiling and saying yes. My husband's actually challenging me. I guess your husband. I guess that's why I'm married to him, right? I want to be challenged. That's why we're here to today. Do I want to high knees on the way back here or just run? Just run it back. Just run it back. Just run it back. In, out, in, out. In, out. Run it back. In, out, in, out. In five, four, three, two, rest. Nice work last time. If you want, you're going to challenge yourself. You're going to go all the way up and over, in, over, in, over, in, out. Run it back. In, over, in, over and over. Run it back. It'll start on a different side of the box each time. Start this way. Three, two, let's go. In, over, in, over, in, out. Run it back. In, over, in, over, in, over, Run it back. In, over, in, over, in. Run it back. Talk about keeping your mind and your body busy. Yep. Way more fun than running, in my opinion. In, over, in, over. Come on. You want to make this harder? You could always make it all. Single leg. Woo. Keep it up, keep it up. Yes. Almost there, guys. Three, two, one. Run it back. Nice work. That was your last agility move. Final ab move. Are you ready? On your back. Single sided bicycle crunch. Go to camera first. Okay. Modification right here. Crunch, Crunch. Advanced version. Hollow rock crunch. Hollow rock crunch. On one side. On one side, you'll do the second side. Next. We go in three, two. Let's go. Hollow rock crunch. Hollow rock crunch. Staying on the same side the entire time. The longer the arms and legs, the harder it is. So my modification is right here. Crunch, set it down. Crunch, set it down. You're often told, think about bringing your elbow to your knee. No, no. Think about bringing your shoulder to your knee. That's going to get your neck and shoulders off that mat. It's going to challenge your core in a new way. 5, 4, 3, 2. Recover. Same thing, other side. Same thing, other side. Exact same move. All on the other side. And then third set, you're gonna alternate them. Let's go. Finish strong, guys. It's just this right here. Three, two, let's go. Hollow rock crunch. There's no bonus round after this. This is it. You got your cardio in. You got your speed in. You got your agility in. You're getting your core in right here. Finish strong. 25 minutes. Cardio speed, agility. A good shakeout. Whoo. We always say what your workout looks like on Monday is not the same. As Friday, you give consistency and adaptability. Whatever percentage you got, just keep showing up. Come on, show up. Right here for three, two, one, recover. Last set. Bicycles. So you're either here or you're going full on. Hollow rock to alternating bicycle crunch. Hollow rock to bicycle crunch. This is it. Last 30 seconds in 3, 2. Let's go. Hit right up left. Can you reach those arms away each time? Hit, reach, hit reach, hit reach. Core on fire. Yes. Woo. Keep breathing. Right here. One rep at a time. Finish strong. Almost there. Final ten. Nine, eight. You got this. Seven. Stay with it. Six. Five, four, three, two, one. You're out. Woo. Holy bananas. We did it. Holy bananas. Nice work. Long body stretch. Big inhale. We're staying right here to stretch. Big inhale, Reach long. Big exhale. Pull the knees to the chest. Find happy baby. Grabbing the inside arches or soles of your feet. Option to kick into one leg. Nice work. All right, here comes the tree trunk over my way. Watch out. Timber. Option to kick out to the other side. You can't bend well like that. You can't bend like that. That's one of those girly stretches I wasn't supposed to include in this program. He says none of the girly stuff. Right. Wasn't supposed to include that in this one. Here we go. Tabletop, little cat, cow. Drop the belly, Lift the chin, reverse it. Tuck the spine up towards the ceiling. Nice work. If it's available to you, come all the way down to your forearms. Plant your forearms on the ground and just lift your open the front side of your body. I don't know about you, but my abs feel nice and tight. After that final circuit, just open up the front side of your body, roll your shoulders down and back. Nice work. If it's available to you too. This is a great way to stretch out your low back. Come down here, bend your legs and just drop legs side to side. Just stretching out that low back. Nice work. I know Tim appreciates this stretch. Oh, yeah. Or he's going to ask me for a low back massage later. One or two? I'll just get on your belly and do this, honey. It's the same thing as me giving you a massage, right? All right. Nice work. Tuck the toes, push up and back down. Dog pedal up the heels, walk your hands back to meet your feet. Bend the knees, roll up one vertebrae at a time. We get to the top, two big shoulder rows, up, back and down. You are out of here. Cardio, core, agility, abs in the books. You got one more workout left this week. We'll see you back on the mat tomorrow for full body dumbbell stretch strength. Sweaty, sweaty. Crushed it. Yeah. Awesome job crushing abs and agility. If you loved it, hit, subscribe to my channel. I've queued up day five. Full body for you right here. Or find this entire two week challenge in this playlist right here. Nice work, team.