GOLD Cardio + Agility 1

Hey, hey, get healthy you TV squad. I'm Chris Freek. I have the fabulous Melissa with me today. Hello, honey. So happy to work out with you today and we are bringing you a new format, a down and dirty quick cardio and agility workout.

So this is going to get your heart rate up. It's about 20 minutes. It's gonna be wham bam, thank you, ma'am but something that you could add on to the end of a a strength workout or do it alone if you just need to get that energy up during the day. Cardio and agility, so agility is about footwork. We're all.

So when you speed and I said we're going to get our heart rate up, but it helps connect your brain to your legs, to your body, and I always talk about patterning how good it is for our mental capacity, so telling your feet to do all kinds of crazy things. So that's what we're gonna do today. Now we literally took some old fashioned duct tape and made a box on the floor. These are about a 20 inch box. They're not perfect.

Um, but they were. You could do this if you had a floor or a mat. It's not well, you could make it do it on carpet, but you could also just imagine that you have a box on the floor. I teach a lot of agility ladder type classes outdoors in the summertime. It has been a favorite of our trainer Sam Kam and myself.

We love agility ladders, but to put agility ladder in your house is. Kind of awkward, so we thought let's just work with one little square and we'll do a fun cardio and agility workup. All right, let's go. Not much of a warm up. So if you want a warm up before, um, go for it, OK?

All right, and we're not getting down to the floor, no push ups, no burpees. You're welcome. All right, here we go, ready, just sweep and get those hammies. Sweep, yeah, let's take the arms way up. Sweep.

Feel it in those hamstringsweep. Nice. Breathe. We're literally doing like 2 minutes of warm up. That's it.

We're gonna get going. All right, good. Just roll those shoulders back. This is all lower body, so let's get some good hips in here, big hip circles, external rotation right there. Oh, feels good.

Awesome. And now switch directions, so bring it in, bring it in. Bring it in. Good. All right, we're gonna have a little fun.

We are gonna have fun today. Not really a lot of modifications. You'll do a few things so that they're not jumping, yeah, a little bit right there and good. Now knee hugs just open up that hip flexor. It feels so good.

So jump training, if you are capable of jumping even an inch off the ground, it is good for building bone mass anytime we drive force through our bones. It's good for building bone masks. So as we age, if you can continue to do a little bit of jumping, I say go for it. OK, one more on each side. You feel that good feels good.

Let's just lunge back, hold it, just pulse it on this side. We're just opening that hip flexor. Very nice. Other side, like I said, this is a wham bam thank you, ma'am workout. We got to get going.

All right, just a couple jumping jacks. Right here feels good. That's it, folks. OK, here we go. 30 seconds on 30 seconds off we do each drill twice.

So hopefully the second time you get it, if you don't get it, guess what? Next time you do the workout, try it out. OK, we are like moving and gripping it so it's gonna be somewhere between. 15 to 20 minutes. All right, so we are going to start with forward and back.

This is simple forward and back, light on those feet, my friends just like you have an agility ladder square in front of you. Let's go now notice we put our hands here because anytime your hands are at heart level or above your heart rate goes up. So if you want your heart rate to go up. Get those hands up here. Otherwise you can have them down here.

OK, come on. Now it's how fast can you tell your feet to move? Speed, quickness, and agility. Let's go. Come on, come on, Breathe.

Yeah, you gotta step over the line. Let's go, baby. Being intentional or those feet go 321. That was nice. That was not bad.

Good point. That's how we get started. That's right. OK, we're gonna do it again. So this one easy.

They're gonna get a little more complicated. All right, 30 seconds rest. It feels like a lot right now. Uh, tell us how you got 10 minutes we'll be it. In 10 minutes after 30 seconds it's gonna feel like 10.

OK, here we go in 432, round 2 2nd round fast round. OK, move those feet fast move them, move them. You're on your toes. Come on, let's go like soccer training or trail running, yeah, reminds you of like things that kids do in sports. Come on, let's go.

And keeping that pace trying not to slow down. That's also difficult. Come on. Yes, you can. We've got 87654321 done.

OK, so now we're gonna change it up. We're gonna come straddle. We'll start with our feet inside out in out in. So now we're using our frontal plane lateral motion. This was our sagittal plane.

This is our frontal plane. You're learning so much today. OK, here we go. Catch your breath. We're going in 321, straddle out, out and in.

Now move fast. Come on, and whatever pace you set, keep that pace. Let's go, girl. Oh we got it. This feels like jazz and I was just thinking it out.

Let's go, baby. My life starts to proceed a little. Oh yeah, it doesn't take much, does it? You're moving quick. Go, go.

10 seconds. Come on, come on, push, push. Yes you can. 4321 done. Oh yeah, just hang out right here in the middle of the box.

That's right. OK. Catch your breath. My heart's up a little minus 2. That's why we're gonna need that 30 like you said, right?

OK, so we do that one again, progressively gonna get a little more complicated for the mental capacity, so. Let's see how we do. All right, here we go. Catch your breath. We start in 5432, let's go.

Alright, come on. All right, move it and groove it. That's right. Come on, baby. push, push.

Push it, push it. Yes, you can, yes you can. Come on. on those toes, keep your pace, keep your pace quick, quick, quick, come on, come on, move it. Pick your feet up.

Pick your feet up off the ground. We are alive today. We are feeling good. Come on, 54321. Wow, OK, here we go.

Come over to the side. We're gonna go 2 ft in the center, 1 on the outside, 2 ft in the center, 1 on the outside. So it's like running the tires, also known as the Heisman. OK, here we go. Catch your breath.

move my timer a little bit so I don't step on it. OK. 432, here we go. 2 ft in, 1, put out, 2 ft in now let's pick up our place. Let's go.

it up pick it up. Pick it up. Come on, we got it. Use those arms a little bit. Come on, pull that knee up.

Pull that knee up. Go. Just push. Push. I like that word push.

Oh they should drive into it. Yeah, I drive also a good word. Melissa, who are you today? I don't know. Come on.

Come on, drive, push. Great words for cardio and agility. 321 done. Nice job. We'll do it again.

Yeah. OK, now I'm getting that hurried up into that zone 3. How about you? Oh yeah, I can feel it. OK, definitely feel it pumping.

All right team, here we go. So same thing now really drive, really pull that knee up. All right, here it goes. We start in 432, here we go, 2 ft in, 1 ft up. All right, are you ready to pick it up?

Let's go boom, boom, boom, boom. Come on, go. This is like old school Shanti, remember him? Yeah, I love it. Yeah.

Drive those knees. Signature move. Drive those knees. Push. Drive those knees.

Come on, you're my core. Push and drive. Those are our words for today, brought to you by Melissa. Come on, 87654321. Who nice push, that deserves a hug.

Yes it does. OK, we earned it. He rate's up. All right, now you just did 2 ft in, 1 ft out. We're gonna do 1 ft in 2 ft out.

You're crossing your outside leg over. 1 ft in, 2 ft out. 1 ft in 2 ft out. Are you ready now this one's crazy. Here we go.

Ready? Go over and out, over and out. 1 ft in, 2 ft out. Crossovers go crossovershi. You gotta think.

This is a thinker. Come on, this one's a little cuckoo bananas. Come on. Let's go. Cross that outside leg over.

Cross that outside leg over. Let's go. Let's go. Look at little Oh. a little tips.

Go. Come on. Go. 321, done. We'll do that one again.

That makes your brain work. Big time. OK, so if that was hard for you, let's practice again. Outside like crosses over, 2 on the outside, 1 on the inside, 2 on the outside, 1 on the inside, 2 on the outside, 1. OK, so you're taking that outside leg.

Get ready. 321, let's go. Cross, boom, cross, boom, cross, cross, cross, cross, go, go. Once you get it, it works. You know, you're jumping around a lot when your hairspray stops working.

Come on, come on. My hair is falling in my face. Let's go. Let's go. Breathe, breathe good.

Heck yeah. It's a heck yeah kind of day it is. Come on, drive and push. drive and push, done. Oh, OK.

All right, lateral squat hops. Again, moving in that lateral motion. Squat hop over squat hop over. OK, how low you're gonna go? You tell me it's like a half squat.

It's like a hop, yeah, 5432, let's go hop hop hop, pick up your pace. Go, push, push, push, you hear the leg load. Oh hello burn in the quad. Come on those legs. We can do this.

God I'm just thinking about those two words. I was just thinking of that too and push, push, go, go. It's like perfect for this Oh, we have to do that one more time. I know we can do it. We can.

OK, you're gonna have booby back and pushing your head. I love it. All right, lateral hops here we go, baby. That spot hops. Catch your breath.

Now my heart rate is officially top of zone 3. Here we go. 321. We'll start with 1, but in go, go, push, push. here we go, push.

Notice how we're using our arms to push. Go get your hips back and it also helps. Get that cardio. Heck yes, come on. Now about halfway, 15 seconds is when your legs kind of start to fatigue, but you don't stop.

What I said earlier, try to keep your same pace. Try not to slow down. Try not to slow down. I love it. 4321.

yep, nice look. I might need a drink. Yep. All right. Oh, you weren't kidding, it's gonna get sweaty.

4 corner hop. We're gonna start in the center. We're gonna hop forward, side, back, side. And this one I'll be here. Awesome.

I love it here we go. I might go a little slower just to get two footed jumps ready go forward side, back, side, forward side, back, side we're just doing that 2 footed jump, building a little bone mass slow it down if you need to, but keep your pace. Gosh. God Love it. This is good.

Also thinking about the directional change? Yeah, I think you do. 321. That's great. That was good.

It's really good. My heart rate is really high now. Oh yeah, it's like you said, it just builds. It just keeps going. You need to do this.

That means you're working. It's amazing how we started. We're like, oh this is no big deal, yeah, not for long. Here we go. OK, so for.

Directions front side, backside. Use your brain 2 ft a jump if you can just press and force through those bones. 321, forward, side, back. For like a jumping dance. Think about what you're doing.

Soften those knees. Yeah, big time. Let's go, team. I love your, your idea over there. Just softens the does the blow, yeah, go.

Go. Come on, 4321. Perfect. All right, we did it. And I still gets your heart rate way up.

Oh my gosh. OK, so double click jump in and back jumping jack. Yeah, trying not to fall into my square, yep, and I'll take the modified the jack will be mine. OK, I like it. I like it.

I love it. I want some more of it. That's right. Here we go. 321.

Let's go forward back, Jack, forward, back, Jack, forward, back, Jack, come on, go pick your pace and keep it, go pick that pace and keep it going, come on. Let's go. You got it. Getting those arms above the heart, gushes that heart rate going. Come on, quick, quick.

You got it. It's all good. 54321. Nice work. Well, we do that one more time.

So did I ever say how many exercises we were doing? 8 or 9, OK. Depending on if I kept that a secret, but we're doing 9, OK. And so this is number 8 and 7. We're we getting there?

7, you guys, so you're crushing it. We are just a quick down and dirty cardio and agility. Amazing how fast you can start. 432. Let's go forward back, Jack, forward, back, Jack, forward, back, Jack, come on, go.

Go. Go, go, we got it so in the stinky, come on. Breathe. Oh, my heart rate's up there. Such a good cardio.

Come on, feels good. Some days I just, I just wanna get my heart rate up. Me too, for my mental health, yeah, me too. 321. OK.

That was awesome. OK, move 8 now. Single legs hop, which is really hard. So we're a single leg hop to the center, 2 ft on the land. Jack, a single leg.

2 ft. OK, you gotta think about alternating legs. It's a little bit like rubbing your head and telling your tummy. You gotta think 321. So single leg double leg single leg double leg, single, double.

Single double single double. this is good single double single so you just tap with one double right there kind of like hopscotch. I was just thinking that. A little bit like good old fashioned hopscotch this. That was fun.

I like that one. Yeah, and it does make you think. Sure does. OK team, my heart rate. Driving that we're driving up.

All right, here we go. It's amazing. My heart rate has gone 60 beats since we started. Oh my goodness, yes, it's pretty incredible way that is. All right, 4321.

Single, double, single, double. Single devil. Get that brain to figure out the pattern, keep the pace, go, ho. I love that hop up. Huh, you got it.

Come on. Go, go. Single footed jump. Love it. Come on.

Go. Yes you can. Looking good. Let's go. Just fun you guys.

Just fun. 321. Oh, we have one more move, not bad. Yeah, because I started under 100 on my heart rate monitor, yeah, and I'm all the way up. I went up to 155.

0 my goodness. So yeah, it's a lot. That's a lot. It's a good workout. OK, so we're going to pop a squat, reach for the ground.

This is a full squat. Jump those feet back in. You gonna walk your feet in 3. 2, we'll start in the center. 1, let's go pop a squat jump it in pop jump now if you want to go faster than me, please do.

I'm going for the entire range of motion touching the floor. So I'm taking my time, but I'm trying to pick a pace and keep a. Drive through it. I love it you're pushing those glutes back, really getting that good range of motion. So good.

Yep. Come on, girl. Come on team. This is good. We've got this 4321.

If you do that one more time when we're done. That's amazing. Are you freaking kidding me? Yeah, we just rocked it. And then we'll do a quick holding.

That's perfect. OK, you guys, this is awesome. Don't let anyone tell you that a short workout doesn't work. Yeah, yeah, no, this is right, 30 seconds, my friends. Big finish in 5432, all the way down to the ground.

Let's go pop a squat, pop it. Pop it. Come on. last push, right? Let's go.

I love it. Come on. Yes we can. Come on. Oh my legs, come on, cardio, come on, we got it we got it 65432.

Bam, we did it we did it. Nice work. Thank you so much, Melissa. Oh, thank you for pushing me. Oh, thank you.

OK, quick cool down. That was great. Oh man, breathe, yep, I just gotta catch my breath. Runner's lunch right here. Keep your heart above.

Your hips, if you wanna drop that back near you can push into that hip flexor. Just feel it and then push back. Open up that hamstring. Oh, that feels good, yeah, you can flex that foot. So good.

Awesome, and then let's switch sides. Who knew? Right, you could get your heart rate up so quickly. it So proud of you guys. Push back, open up that hammy.

Oh. Oh baby, yep, OK, Yogi squat, let's treat those hips kind right here. This is one area I gotta get more flexible. Treat those hips with kindness, yeah, this tight on me. I know it happens so quickly.

Forward fold right here, see if you can touch your toes. Now if your heart rate is super high, do not put your heart below your hips. You just might get dizzy, so don't put your heart below your hips if your heart rate is still high. Roll up if your heart rate returns down quickly, that is a sign of your cardiovascular health. Congratulations.

How about a quick quad stretch because this was pretty much lower body and cardio. the other side. All right, you guys, hope you enjoyed it. That was amazing. Cardio and agility number one.

Thanks for joining us. See you at the next workout.