Mobility Exercises for Strength

January 2, 2024

by Living Fit

Whether you are traveling or you are sequestered, if you don’t have time and space, it seems impossible to improve your mobility and strength. Incorporating simple mobility exercises can make a significant difference.

That is why I want to help you find your way to mobility and strength with just 5 minutes and your own body weight.

I have broken down 3 bodyweight workouts for you to improve your mobility and strength. These calisthenics workout for beginners are perfect for getting started. Here they are:

Workout #1 - Strength in Motion

5 Push-ups
5 Squats
5 Hinges
5 Rock and Rolls
5 Supine Elbow Bridges
Repeat for 5 minutes to create a full body workout routine

Workout #2 - Elegantly Strong

1 Hindu Push-up to
1 Kick Sit to
1 Explosive Crawl Push-up to
1 Squat Jump
10 Second Rest and Repeat for 5 Minutes

Workout #3 - Grounded Mobile Strength

Crawls 30 Seconds
Crabs 30 Seconds
Alternating Thoracic Bridge and Reach 30 Seconds
Alternating Sit Through 30 Seconds
Modified Alternating Neck Bridge and Reach 30 Seconds
Repeat 1x for an effective bodyweight exercises session

Notice that each workout trains mobility and strength at the same time, while also improving your basic human movement patterns: push, pull, squat, hinge, and rotate. As a human, we all need to keep our basic human movements from degrading, by moving in those movement patterns.

Training these movements in these short 5 minute segments will also help you move in all three planes of motion: sagittal, frontal, and transverse.

The most important aspect of these three bodyweight workouts is that mobility and strength are trained simultaneously. If you have 5 minutes, focusing on mobility stretches can be beneficial, but if you can train mobility and strength at the same time, that is even better for you.

Now, I understand that 5 minutes is only a short period of time, and it would be better to train longer if you have time, but 5 minutes is infinitely better than zero minutes. These workout routines are designed to be very effective, engaging, and an efficient way to stimulate your brain and body toward mobility and strength.

May your strength and mobility never suffer, now that you have a solution for every time you are low on time and space.