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5-Minute Mobility Cardio Workout


Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you had a great weekend and ready welcome Monday!

Today, I got a great mobility cardio workout for you. This was put together by my friend, Frank Daniels. So, give that a go.

I am heading off to film more YouTube videos for you so watch out for those. But first, make sure to check out the workout that Frank got for you below.

Take care!

~ Rick Kaselj, MS

What’s up, guys! I am Frank Daniels over at rapidtestconditioning.com and I am creating this video for my good buddy Rick Kaselj and all of his subscribers over at ExercisesforInjuries.

5-Minute Mobility Cardio Workout

CLICK HERE to watch the Youtube video.

Today, I am going to show you a bodyweight metabolic complex that has numerous benefits to you. And since you are a subscriber to ExercisesforInjuries, I know that you are into some very important training concepts—concepts like recovery and mobility. The bodyweight mobility complex that I will show you is going to help you do exactly that. It is going to act like a cardio aerobic training session so the pace and the tempo is going to make you feel like cardio because hey, nobody likes to do old boring slow cardio anymore, right? Moreover, it is going to have the added benefit of helping you recover from some of your more intense training sessions.

#1 – Glute Bridge

Glute Bridge

Glute Bridge

Here, I am going to bridge and then reach over my opposite shoulder. Try to get the glutes up and reach over the opposite shoulder. In this exercise, we have the benefit of glute activation and upper back mobility with the reach.

#2 – Yoga Push Up

Yoga Push Up

Yoga Push Up

Here, I am reaching my hips back up in the air and driving my heels to the floor. I am working on my core as well as shoulder and calf mobility as I drive those heels to the floor.

#3- Spiderman Stretch

Spiderman Stretch

Spiderman Stretch

To do this exercise, I will go on a plank position. I am going to step one foot up outside my hands, and drop my back knee towards the floor while trying to tighten my torso. Then I am going to rock back and get into my hamstring. And then I will switch sides. This exercise is a big time core activation workout where hip flexors are stretched on the backside and hamstrings on the front side. We are actually getting multiple muscles working all at once in this exercise.

#4 – Gorilla Stretch

Gorilla Stretch

Gorilla Stretch

Here, all I am going to do is to move side to side where the back leg is straight and the front leg is bent. I have a bent leg like I am going to sit back to a couch behind me. I am using the hand action to help cue me from left to right.

#5 – Bounce Up Squat

Bounce Up Squat

Bounce Up Squat

In a squat stance, reach down under the toes, sit down, drive those knees out, heels flat, reach overhead, put those hands up and then stand up.

That’s it guys, that’s a five-exercise complex that I am going to flow from one exercise right into the next exercise with minimal rest. I am going to keep it nice and smooth and level up my breathing and smooth movement while keeping the cardio pace up. Do 8 to 10 reps of each exercise. When I finish that five-exercise circuit, I am going to take a 30 to 60 second break and continue to do that circuit for 20 to 25 minutes for a great mobility and cardio effective workout.

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RTC System

Enjoy, guys!

Frank Daniels


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Comments posted (1)


Will you do a video for strengthening ankles! I am recovering from an ankle injury and Sam looking for safe, appropriate exercises. Thank you!


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