20-Min Full Body Mobility Flow Workout | Strength, Mobility & Sweat

This 20-minute full body mobility flow workout combines functional strength and mobility into one continuous, flow-based session designed to challenge your entire body.

The workout is structured into three flowing sequences. Before each flow, we’ll break down and practice the individual movements, helping you build strength, control, and confidence before linking everything together into a smooth, athletic flow.

This approach allows you to:

Improve mobility and strength at the same time

Learn functional movement patterns with better control

Move more efficiently through full-body flows

Get a sweaty, dynamic workout while staying mindful of technique

This mobility flow workout is ideal if you want to move better, feel stronger, and train your body as one connected system — not just isolated muscles.

00:00 Full Body Mobility Flow Workout Introduction
00:29 Full Body Warm Up and Movement Prep for Flow Training

00:35 Bear Hover to Downward Dog – Movement Prep for Shoulder, Core and Hip Mobility 01:49 Knees Over Toes Squat Rocker – Movement Prep for Ankle, Knee and Hip Mobility 02:47 Side Sit Through – Movement Prep for Hip Rotation and Core Strength

03:53 Flow 1 – Full Body Mobility Flow Integration
04:02 Active Pigeon Exercise for Hip Strength and Mobility
05:18 Windmill to Lizard Lunge for Hip and Thoracic Spine Mobility
06:24 Flow 1 Integration – Hip and Spine Mobility Flow

08:56 Flow 2 – Dynamic Movement Flow Integration
09:06 Side Kick Exercise for Hip Strength and Balance
10:39 Scorpion Exercise for Spinal Rotation and Hip Extension
12:08 Flow 2 Integration – Dynamic Hip and Spine Mobility

14:06 Flow 3 – Strength and Power Flow Integration
14:21 Loaded Squat to Deep Squat Hop – Lower Body Strength and Mobility
16:46 Full Body Wave – Spinal Mobility and Coordination
18:28 Flow 3 Integration – Full Body Strength and Mobility Flow

20:02 Cool Down for Mobility and Recovery