30 Minute Workout Mobility Drills

The 30 minute workout mobility drills take 5-7 minutes and are a very important part of the fatloss process. They will help prep your body for challenging workouts as well as boost your body's ability to burn fat so don't skip them.

Start with 10-15 reps of all upper body moves making sure to roll shoulders in both directions. Continue with 10-15 reps of lower body moves making sure to rotate in both directions with hip rotations.

Move gently through a range of motion that feels comfortable. If you have shoulder or neck problems or hip issues you can still move those areas but you just need to be more careful with your range of motion.

This mobility drill was inspired by some of my favorite fitness experts including Mark Verstegen author of Core Performance, Scott Sonnon creator of IntuFlow, as well as Pete Egoscue creator of The Egoscue Method. What do all these people have in common? They train top athletes or celebrities and boost performance while avoiding injuries.


Exercise
Ear Tuck
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tilt your head to the side until full range of motion is reached. Think of touching your ear to your shoulder.
3. Keep your head straight and facing forward.
4. Alternate with the other side and return to the starting position and repeat for the desired repetitions.

30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.
Sets RepsWeight/
Resistance
TempoTime
 
Chin Tucks
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tuck your chin down to your chest keeping your back flat until full range of motion is reached.
3. Return to the starting position and repeat for the desired repetitions.


30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.
Sets RepsWeight/
Resistance
TempoTime
 
Neck Rotation
1. Start by standing with your feet shoulder width apart and standing tall.
2. Keeping your chin level rotate your neck to the side until full range of motion is met.
3. Return to the starting position and repeat to the othe side. Repeat for the desired repetitions.

30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.
Sets RepsWeight/
Resistance
TempoTime
 
Shoulder Roll
1. Start by standing with your feet shoulder width apart and standing tall.
2. Lift your shoulders up and roll them backwards and then down and forward.
3. Return to the starting position and repeat for the desired repetitions.

30 Minute Workout Mobility Tip:
Rotate shoulders in both directions.
Sets RepsWeight/
Resistance
TempoTime
 
Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

30 Minute Workout Mobility Tip:
Breathe in as you expand the arms and out as you close.
Sets RepsWeight/
Resistance
TempoTime
 
Vertical Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Keeping your arms straight bring them behind your body and then up and over your head in a circular motion.
3. Return to the starting position and repeat for the desired repetitions.
4. You can also reverse direction and complete the movement swinging your arms in the opposite direction.

30 Minute Workout Mobility Tip:
Rotate arms in both directions.
Sets RepsWeight/
Resistance
TempoTime
 
Forward Backward Leg Swing
1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.


30 Minute Workout Mobility Tip:
Sets RepsWeight/
Resistance
TempoTime
 
Lateral Leg Swings
1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

30 Minute Workout Mobility Tip:
Sets RepsWeight/
Resistance
TempoTime
 
Hip Rotation
1. Start by standing with your feet shoulder width apart and standing tall.
2. Place your hands on your hips and rotate your hips in a circular motion.
3. Repeat for the desired repetitions and then switch and rotate your hips in the opposite direction.

30 Minute Workout Mobility Tip:
Stretch the hips out to the sides as much as possible and keep belly button tucked in as the hips go back then forward.
Sets RepsWeight/
Resistance
TempoTime
 
Carioca
1. Step to the left with your left leg and immediately bring your right leg over and in front of the left leg and place it onto the other side of your left leg.
3. Proceed to bring your left leg up and over so that you are standing parallel again.
4. Continuously pick your right leg up and bring it behind your left leg onto the other side.
5. Continue to repeat this alternating pattern for the desired distance.
6. Repeat as recommended.

30 Minute Workout Mobility Tip:
This is similar to a grape vine so if you prefer to do that go ahead.
Sets RepsWeight/
Resistance
TempoTime
 

Learn how stress and poor posture prevent fatloss and 3 simple fatloss workout tips you can use to reverse the damage and start losing the fat faster.



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