30 Min Low Impact Resistance Band Spine Mobility | BACK Workout

About this workout

A 30-minute medium-level strength and mobility workout for the upper body, using a resistance band. It is low impact with no jumping, which suits small spaces and downstairs neighbors.

How it runs

After a 16-second intro, you move through 30 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.

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