Hey, I hope you had a great weekend and are ready to welcome Monday!
Today, I have 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 has for you below.
~ Rick Kaselj, MS
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. 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
Here, I am going to bridge and then twist and 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
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
To do this exercise, I will go in a plank position. I am going to step one foot 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
Here, all I am going to do is to move from 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 move me from left to right.
#5 – 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.
For your equipment-free workout to lose weight and tone your body, check out the Bodyweight Blender program, here!