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Intro to Total Body Mobility Add-On Mobility Workout to Prevent Aches and Pains

11 Min • Total Body
  • View on YouTube
    • Training Type Mobility
    • Equipment Mat, No Equipment
    • Membership Free

    Overview

    Kayla profile picture
    Kayla

    This FREE workout serves as Day 1 of Kayla’s 5 Day Challenge Mobility Moments with Kayla but can also be completed as a standalone workout.



    Focus & Benefits: This quick and easy flowing routine is an inviting way to move your body in a variety of ways. It involves dynamic, whole body exercises that better your mobility, flexibility, and joint health. We accomplish this while keeping the intensity low and gentle without deep ranges of motion.

    Equipment: None (optional exercise mat)

    Tips & Helpful Information: Use this as a recovery day, a short movement break, or an introduction to mobility work! Try barefoot or with socks for the biggest benefit. And although it’s not intense HIIT or strength, there is still a wealth of benefits to doing a routine like this: increased blood flow, mobilizing, connecting to your center (core), getting your heart pumping, freeing your mind, and more. In many cases, taking time for some movement is better than none!

    Difficulty & Modifications Explained: This routine is rated a 2 as a result of low-intensity moves, gentle pacing, and medium ranges of motion. If you'd like to make this routine more difficult, deepen your ranges of motion.

    Recommendations: Adding some links for pairing below. Combining this video with a strength, cardio, or combo workout is a great start to creating a comprehensive, well-rounded workout plan. 

    Low Intensity:
    Total Body Balance Walking Workout (34 minutes)
    Mellow Cardio for Days When You Don’t Wanna (24 minutes)

    Medium Intensity:
    Total Body Strength Training Workout (33 minutes)
    3-Round Whole Body Burn (32 minutes)

    High Intensity:
    Total Body Strength Circuits (45 minutes)
    Total Body Weighted Strength Circuits (32 minutes)
    Express Cardio Kickboxing Combos (21 minutes)

    Workout Structure
    Wake up (3 min, 45” each”)
    Overhead reach + toe sweeps
    Frankenstein reaches (alt)
    Body weight squat + good morning
    Hip circles (alt)

    Total body mobility (7 min, 40 seconds on/20 seconds off)
    Arm pull + backward lunge (alt)
    Standing Fig 4 (alt)
    Y Squat with heel raise
    Cossack lunge (with modification)
    Kneeling hip flexor stretch with hip rotation L/R
    Deep lunge + arm windmill (alt)