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20 Min No Equipment, Strength and Mobility for Better

Follow-along home workout

20 Min No Equipment, Strength and Mobility for Better Posture | BACK Workout

21 minutesEasyStrengthMobilityNo equipment

Improves posture by strengthening the upper back and shoulders while increasing thoracic spine mobility

Workout progress: 0%

About this workout

A 21-minute easy-level strength and mobility workout for the upper body, with no equipment.

How it runs

After a 17-second intro, you move through 21 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)
Overhead triceps extension (dumbbell)

Get to know the movements

Explore short demonstrations of these exercises from this workout.

X-raise (bodyweight)

Keep moving

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