Welcome to my 20-minute no repeat strength workout “Mobility & Strength” from my FOUNDATION Workout Plan. Get your FREE 2-week FOUNDATION Beginner Level Workout Plan here!

“Mobility & Strength” is a full-body workout with intervals of strength followed by intervals of mobility exercises to improve range of motion. We work many of our major body muscle groups stressing proper positioning and range of motion. In this workout, and all of the FOUNDATION workouts you will learn good form, build strength and boost your confidence.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Chair

Before You Begin

Following a warmup, this workout is is made up of 8 strength & mobility exercises with no repeats. With every move you’re encouraged to be mindful and move within your full range of motion to the best of your abilities. The purpose of the workout is to welcome beginners to exercise to learn good form, build strength and boost confidence. A chair is optional.

Workout Video:

Workout Breakdown:

There are 8 sets in this no-repeat workout. Perform the strength exercise for 45 seconds, then the complimentary mobility exercise for 45 seconds. Rest 30 seconds between each set.