20 Min Mobility and Strength | BACK Workout

About this workout

A 23-minute medium-level mobility and strength workout for the upper body, with no equipment.

How it runs

After a 25-second intro, you move through 23 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Half-kneeling windmill (bodyweight)
• Cat–cow (bodyweight)
• Prone swimmer (bodyweight)
• Superman raise (bodyweight)
• Push-up (bodyweight)
• X-raise (bodyweight)