Morning Bodyweight Mobility Workout

Sep, 17, 2019
Comments Off on Morning Bodyweight Mobility Workout
(Last Updated On: March 18, 2020)

Just got up and feeling really stiff after a great nights sleep? Then you need something to get your body moving. My go-to morning bodyweight mobility workout is one of my favourites for warming up, stretching and strengthening the body first thing in the morning. If you feel extra stiff, I’d also recommend a warm-up of stretches before jumping in or some gentle yoga to start waking the body slowly.


To start off the bodyweight mobility workout squat jumps are the perfect exercise to get the heart rate going. Get into a squat position then jump up into the air as high as you can. Come back down into a squat position. Repeat 20 times.


Start in a plank position with your hands on the ground, directly under your shoulders. Release your elbows until your shoulders are in line with your elbows. Push back up. Repeat for 12 reps.


Lunge backwards with your right leg, make sure your right knee doesn’t touch the group and your front knee stays over the ankle and doesn’t travel over your toes. If it does you probably need to go into a deep lunge. Now you want to change positions so your left leg is the back one. Jump up and switch the legs over. Repeat for 20 reps.

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This is an advanced version of a reverse lunge and to make to easier just lunge backwards instead of bringing your knee up first. Stand up straight and bring your knee up to your chest. From this position, in one swift motion move that same leg back into a lunge position. Make sure to keep your hips neutral. Bring the leg back up and the knee back towards the chest. This exercise is great for your core strength- make sure to keep it engaged so you don’t lose your balance. Repeat 12 reps on each leg.


Start in a plank position then jump forward to tuck your knees into your chin then burst upwards into a star jump. Get back into a high plank position and rotate the body to the right bringing your right arm straight up into the sky. Bring it back down again and into a burpee. Repeat 20 times. The exercise works your whole body and gets your heart pumping- a great move during a bodyweight mobility workout.

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Get into a plank position, this can be a high plank on your hands or a low plank on your elbows. Hold for 2 minutes.


This yoga-inspired exercise aims to work on your upper body as well as providing a gentle stretch and movement through the spine. From a high plank position simply move your hips back and right towards your angles into a crouching position. Make sure your arms and shoulders and nicely extended. Come back to plank and repeat this time rotating to the left. Repeat for 20 reps.

How did you get on with this morning bodyweight mobility workout? Let me know in the comments below, I’d love to hear from you.

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