Lindsey Bomgren leads a 10-minute cardio and agility workout using a taped square on the floor. Twelve moves, 30 seconds each with 15 seconds rest, include hop-hit combos, 180-degree squat jumps, and single-leg pogo bounds. Rachel offers low-impact modifications throughout.
Chapters
Hi, I'm Lindsay Bahmgren of Nourish Movelove, and this is your 10 minute cardio, speed and agility workout. Let's get started. All right, team, it's quick and dirty. There's no warmup because we're jumping in. It's meant to be an add on. We're using just our body weight. We've grabbed some tape and taped a square on the ground. We're gonna use this as our marker through the workout. Grab some masking tape, grab some kids tape. This is your box for fast footwork. This is cardio, speed, and agility. Because if you don't use it, Rachel, you lose it. You lose it. Rachel's got your modifications. If you don't want to jump today, you follow Rachel. We're gonna jump in. You've got 12 moves. You're gonna do each move for 30 seconds of work, followed by 15 seconds of rest. It's no repeats, guys. You do the move once, and you never do it again. So give it your best shot. You ready? Rach, we start that timer, your first move is gonna be in, in, out, out. In, in, out, out, in, in, out, out. 30 seconds. Get those feet on fire, and let's move in three, two. Let's go. In and out, out. In and out, out. Nice. You want to make it harder. Get your eyes up here on me. There you go. In and out, out. You're just getting in the back of the box. Two feet in, two feet out. It's fast feet. It's fire feet. It's quick agility. It's 30 seconds. Come on. In, in, out, out. You can add those arms. Whoo. Feel that fire. You got 10 seconds here, 10 seconds here. Then we're gonna straddle that box and go wide, narrow, wide, narrow. In 5, 4, 3, 3, 2, 1. Take it nice and wide. Straddle the box this time, you go in, in, out, out. Wide, narrow, same thing. Fast feet. You got 10 more seconds to breathe it out. Hope you got your step counter on you. I was just gonna say we're racking up steps right now. Let's go. Three, two. Let's go. In, in, out, out. In, in, out, out. Come on, quick. Nice. I like to say light on the toes, fast on the feet. If you're not an athlete, you are one today. You are one today. Come on, keep moving. Wide, wide, narrow, narrow. Different angle, different direction, different brains. Different brains. Different wires working in your brain, right? Building those neural pathways. Quickness, speed, and agility. Past the age of 30, your nervous system stops producing as much power. This keeps the nervous system up. Three, two, rest. All right, now we're gonna go side to side. Giant step, right high, knees in and hold. In and hold. In and hold. Okay, in that box, hold. Start on your right. Three, two. Oh, you got two more seconds. Sorry. Three, two, let's go in, in, hup, in, in, hup in, in, hup. In and out of that box. Let's go side to side. Back to training camp. If you are an athlete, you know those two a day practices? Do you remember them? Is this bringing back some memories I don't know about you? I played college volleyball. Now I'm a mom of three. I like bringing out that inner athlete sometimes. Let's go. 5, 4, 3, 2, 1. All right, it's going to get really fun. Okay, straight out of the box again. Pop, squat, hop, hop, hit. Hop, hop, hit. Okay, Rachel's going to do the opposite. Two feet in, one foot out. Okay, we go in three, two. Let's go. Hop, hop, hit. Hop, hop, hit. Two little hop to the top. Hit two little hop, hit. Two little hop hit. Nice work. Yes. Hop, hop, hit. Hop, hop, hit. Come on. Boom. Two high, one low. Two high, one low. Yes. Ten more seconds. Then we're going to add some pivots and twists in our transverse plane. Woo. Five, four, three, two. You're out. Take to the back airbox. Give a rodin a surfboard snowboard. Squat. Hit, hit, squat, hit, hit. 180. Twist. Front foot goes in the box. Hit right in 3, 2, 1. 1, 2, 2, 1, 2, 2. 1, 2, 2. Working those fast twitch muscles on that little bounce. Come on, get that foot in the box. Don't get lazy, don't get sloppy. Nice. 10 seconds, let's go. Yes, team. 5, 4, 3, 2, 1. Rest. Oh, big kahuna is what I call this one. 180 squat jumps. Front foot in the box. Hit it up, hit it up. Rachel's got a drop set. Squat, drop, step, squat. Everybody face right. Three, two, let's go. Up 180. Up and over. Front foot hits that box. Front foot hits that box. Come on. Yes. There's those legs, there's those legs. Nice work, team. You got this. One rep at a time. Come on. One rep at a time. 10 more seconds. Land soft. Power up. 5, 4, 4, 3, 2, 1. Holy bananas. Now get the heart rate. High shot of the box. Drop into a split lunge. Drop wide, drop wide. Front foot goes in the box. Right leg back, left leg in. In, three, two, drop wide, drop wide Drop outside, inside, outside, outside, inside, outside. Woo. No one said it was gonna be easy, guys. No one said it was gonna be easy. Come on. You feel that, Linds? Hello, legs. 10 seconds. Let's do this. Finish strong. 5, 4, 3, 2, 1. Shake it. Four corners. Both feet in your box. Make a cross hip. Front, left, back, side, front, side, back, side. Rachel and I are gonna go different paces. She runs it, I jump it. 3, 2, let's go. Up, up, up, up. Front, side, back, side, front, side, back. This totally is a brain workout too, right? Yeah. Got my heart and my brain. My major organs are at top function right now. 5, 4, 3, 2, 1. Three single leg, pogo bounds, then you're done. Split strong 35. One of our signature programs, but it's something kind of like this. One, two, three, hit. One, two, three, Hit. Three singles on the right, one in on the left. Three, two, one, two, three, hit. 1, 2, 3, hit. Outside the box for three, in for one. Get low in this leg. It's a squat. Squat. One, two, three, up. 1, 2, 3, up. Moving front, back, right. We did side to side. That's transverse plane right here. Nice work. This is your sagittal plane. Side to side is your frontal plane. Pivots and squats is Transverse. Right here. 3, 2, 2, 1. Right now I go side to side. Right leg just side to side. Hops bridges. Got double. I've got single leg. Come on, guys. Three moves. Three, two, let's go, let's go. In, out, in, out. Side to side. Get over that line. Every time you step on it, it's a push up. I've got one push up rage. Or should we say pull ups? Oh, no. We're making 2025, the year of the pull up. 2025 is the year of the pull up. Let's go. Yes. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Three hits on the left, one in on the right, three on the left. Two moves. Let's go. Work 30 seconds each. 3, 2, 1. Let's go. 1, 2, 3, hit. 1, 2, 3, Hit. 1, 2, 3, HIT. Nice work. If you're a runner, this one's for you. That front and back plank up. Single leg, single leg. What do you do when you run? Transfer load from one leg to the other. Up. 1, 2, 2, 3. Hit. 1, 2, 3, hit. 10 seconds. Up. 1, 2, 3. Hip. Nice work. 4, 3, 2, 1. Single leg, single leg, left leg, side to side. If I could come back in another life, I'd be like a ninja warrior trainer. That's if I could just train as hard as I could every day. How fun would that be? Whoo. Three, two. Doesn't feel good to challenge yourself. I was like, Lindsay, you essentially do that is kind of your job. My job is to make you the best version of you. Let's go. It's your last 30 seconds. I think I've stepped on my line, like three times. It's hard to look up in, you know? Come on. Finish strong. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Bring the bell. We did it. Cardio. Speed. I felt it. Yeah. And agility. You feel it? I feel it. Something different. Hold the square on the ground. Who knew? So simple. Crush it, team. Love to see you back for more of these quick and effective 10 minute workouts. See you soon. Awesome job crushing that 10 minutes. If you loved it, join me for day two. I've got a glute burnout for you right here. If you want a quick 10 minute burnout program, find it all in this playlist right here. Have a great day.
