Full Body Mobility And Strength Class

Full-Body Mobility and Strength Class

This 60-minute group fitness class focuses on enhancing mobility and strength using bodyweight exercises. The class includes a warm-up, main workout blocks, and a cooldown.

Class Structure

1. Warm-Up (10 minutes)

   • Dynamic Stretching Routine (5 minutes)
     • Arm Circles: 1 minute
     • Leg Swings: 1 minute (30 seconds per leg)
     • Hip Circles: 1 minute
     • Torso Twists: 1 minute
     • High Knees: 1 minute
   • Mobility Flow (5 minutes)
     • Cat-Cow Stretch: 1 minute
     • World's Greatest Stretch: 2 minutes (1 minute each side)
     • Deep Squat Hold: 1 minute
     • Forward Fold: 1 minute

2. Main Workout (45 minutes)

   Block 1: Core and Mobility Focus (15 minutes)

   • Plank Series (Repeat 2 times)
     • Standard Plank: 30 seconds
     • Side Plank (Right): 30 seconds
     • Side Plank (Left): 30 seconds
     • Rest: 1 minute between sets

   Block 2: Full-Body Strength and Mobility (20 minutes)

   • Bodyweight Circuit (Repeat 3 times)
     • Push-Ups: 10 reps
     • Bodyweight Squats: 15 reps
     • Forward Lunges: 10 reps per leg
     • Glute Bridges: 15 reps
     • Rest: 1 minute between circuits

   Block 3: Mobility and Flexibility Focus (10 minutes)

   • Stretch and Hold Series
     • Standing Quad Stretch: 1 minute (30 seconds per leg)
     • Seated Forward Fold: 1 minute
     • Butterfly Stretch: 1 minute
     • Child’s Pose: 1 minute
     • Rest: 30 seconds between stretches

3. Cooldown (5 minutes)

   • Relaxation and Breathing
     • Reclined Spinal Twist: 2 minutes (1 minute each side)
     • Supine Deep Belly Breathing: 3 minutes

Ensure participants focus on their form and breathing throughout the class. Encourage them to hydrate during rest intervals. Adjust exercises for individual fitness levels as needed.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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