Make It Mobile, Make It Stronger: Bodyweight Mobility and Strength Workout


This bodyweight sequence provides your body with mobility and strength. You can try it two different ways to emphasize mobility or add some strength training, depending on what you feel you need on a given day. You’ll also feel some cardio components while you move in different planes of motion.

If you’re a beginner, try this sequence for one or two sets. If your fitness is intermediate- to advanced-level, try this sequence for three or four sets. Regardless of your level, make sure you incorporate the wrist warm-up prior to beginning and weave it in between sets of work.


Wrist Shake


Kick Through

For strength training, alternate for 8 to 12 repetitions on each side.

Level 1

Level 2

Level 3

Inverted Scorpion

For strength training, alternate for eight to 10 repetitions per side.


Repeat eight to 10 times for strength training.

Tabletop to L-Sit

Repeat eight to 10 times for strength training.


Repeat the Wrist Shake to relax your wrists.

Video credit: Video credit: mrs_veronik, Getty Images
Photo credit: puhhha, Getty Images
GIFs: Mark Kuroda, kurodastudios.com
Grooming: Nikol Elaine, nikolelaine.com
Model: Gregory Howard Jr., 24 Hour Fitness