Today, I will show you a 5-minute mobility cardio workout with numerous benefits. And since you are a subscriber to ExercisesforInjuries, I know that you are into some very important training concepts like recovery and mobility. The bodyweight mobility complex that I will show you will help you do that. It will act like a cardio aerobic training session, so the pace and tempo will make you feel like cardio because, hey, nobody likes to do old boring slow cardio anymore, right? Moreover, it will have the added benefit of helping you recover from some of your more intense training sessions.
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1. Glute Bridge Workout
Glute Bridge
Here, I will bridge, twist, and reach over my opposite shoulder. Try to get the glutes up and reach over the opposite shoulder. This exercise benefits us from glute activation and upper back mobility with the reach.
2. Yoga Push Up Workout
Yoga Push Up
I am reaching my hips back up in the air and driving my heels to the floor. I am working on my core, shoulder, and calf mobility as I drive those heels to the floor.
3. Spiderman Stretch Workout
Spiderman Stretch
This exercise is a big-time core activation workout where hip flexors are stretched on the backside and hamstrings on the front side. To do this exercise, I will go in a plank position. I will 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. We are getting multiple muscles working all at once in this exercise.
4. Gorilla Stretch Workout
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 on a couch behind me. I am using the hand action to help move me from left to right.
5. Bounce Up Squat Workout
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 5-minute mobility cardio workout that I will flow from one exercise right into the next with minimal rest. I will 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 will take a 30 to 60-second break and continue to do that circuit for 20 to 25 minutes for great mobility and workout cardio.
Enjoy, guys!
Frank Daniels
