Do This 20-Minute Mobility Flow Every Day (Full Body Follow Along)

Rebuild your movement from the ground up with this powerful 20-minute mobility workout for your entire body. This follow-along flexibility workout features targeted mobility exercises that relieve tension, restore movement, and boost how you feel fast — no equipment needed.

Perfect for all levels, this mobility training routine doubles as a mobility challenge and daily reset for anyone wanting to move better, feel better, and support overall well-being. Whether you’re easing into mobility training for beginners or deepening your practice, this game-changing session fits right into your daily mobility training routine.

Timestamps:

00:00 - Intro
00:10 - Overhead Shoulder Shrug
01:20 - Quadruped Spinal Circles
02:30 - Hip Swivels
03:40 - The Gate (Side One)
04:45 - The Gate (Other Side)
05:55 - Modified Sissy Squat
07:05 - Frogger
08:15 - Lunge to Hamstrings (Side One)
09:20 - Lunge to Hamstrings (Other Side)
10:30 - Half Twisted Lizard (Side One)
11:35 - Half Twisted Lizard (Other Side)
12:45 - Drop Stance Squat
14:00 - Seated Hip Opener (Side One)
15:05 - Seated Hip Opener (Other Side)
16:15 - Pancake Sidebend
17:25 - Thread the Needle (Side One)
18:30 - Thread the Needle (Other Side)
19:40 - Child’s Pose