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Full Body Mobility & Strength (Bodyweight Edition)

A four-phase session that primes your joints, gets your blood pumping, builds upper body strength, and finishes with a calming recovery — all with zero equipment needed. You'll feel loose, strong, and refreshed by the end!

B

Created by

beev

Workout Breakdown

Phase 1: Mobility Priming

1

Child's Pose Lat Stretch

2 sets × 60s, 60s

2

Cat-Cow

2 sets × 10 reps, 10 reps

3

Prone Y-T-W - Body Only

3 sets × 15 reps, 15 reps, 15 reps

Phase 2: Cardio Flush

1

March in Place

1 set × 120s

2

High Knees

1 set × 180s

3

Squat

1 set × 180s

4

March in Place

1 set × 120s

Phase 3: Upper Body Strength

1

Push-Up

3 sets × 12 reps, 12 reps, 12 reps

2

Superman Hold

3 sets × 10 reps, 10 reps, 10 reps

3

Chin Up Isometric Hold

3 sets × 20s, 20s, 20s

4

Prone Y-T-W - Body Only

3 sets × 20 reps, 20 reps, 20 reps

Phase 4: Recovery Protocol

1

Lat Stretch (Side-Lying)

1 set × 150s

2

Box Breathing

1 set × 300s

Full Body Mobility & Strength (Bodyweight Edition) - Bodyweight Fitness | Bodyweight Fitness