Mobility · 8 min

Morning Mobility

Eight minutes to move every joint before the day starts.

• 8 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You move from the floor to standing: cat-cow, a world's greatest stretch, downward dog and inchworms, then leg swings and a deep squat hold. It takes the morning stiffness out of your back and hips, and it is gentle enough to do every day.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Cat-Cow45 s
   • Arm Circles30 s

2. Flow

   Z2 Warm
   • World's Greatest Stretch30 s each side
   • Downward Dog30 s
   • Cobra20 s
   • Inchworm4 reps
   • Leg Swing15 s each side
   • Lateral Leg Swing15 s each side
   • Deep Squat Hold30 s
   • Open Book20 s each side
   • Thread the Needle20 s each side

3. Cool down

   Z1 Recover
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.