Mobility Workout
5-Minute Full Body Dynamic Warm Up
A versatile 5-minute dynamic warm-up that prepares your entire body for any workout. Jumping jacks to raise your heart rate, arm circles to mobilize your shoulders, leg swings to open your hips, hip circles to lubricate your joints, high knees and butt kicks to activate your legs, lunges with a twist to combine mobility and stability, and inchworms to warm up your posterior chain and shoulders simultaneously. Each movement flows into the next for 30 seconds apiece. This is the warm-up you use before everything — HIIT, strength training, running, sports, or any physical activity. Memorize this sequence and you'll never skip a warm-up again.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.