This 30 minute functional mobility and strength session combines mobility work with bodyweight strength training for your full body. No equipment is needed, so all you need is your bodyweight and a little space. The focus is on controlled movement that challenges balance, coordination and muscular endurance. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-functional-mobility-and-strength I designed this one for training at home, and it is a follow along session with no talking. Each work block runs for 50 seconds, followed by a 10 second break, and a beep lets you know when the next block begins, so you can simply watch the screen and keep moving with me. Throughout the workout you will work on flexibility, joint control, stability and full body functional strength. Training through a full range of motion supports better posture and healthier movement patterns, which carries over into the way your body moves in everyday life. Equipment: none. This is a bodyweight only routine, so you can do it almost anywhere. This workout is perfect if you: - Want a functional mobility workout you can do at home - Need a no equipment full body strength workout - Want to work on mobility, flexibility and balance - Want to build real world strength for everyday movement Take your time with each movement and enjoy feeling stronger and more mobile by the end. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE STRETCHING & MOBILITY: https://www.youtube.com/playlist?list=PL5plC0cg6M707VdhUKoMSL2yNuet48ka5 WORKOUT CHAPTERS 0:00 Intro 0:24 ELEPHANT WALKS 1:24 SHIN-BOX SWITCHES 2:25 90/90 SIDE TO FORWARD BEND 3:25 90/90 + LEG EXTENSION 4:25 90/90 SIDE TO FORWARD BEND 5:25 90/90 + LEG EXTENSION 6:25 ALT. SIT-DOWN - ONE-LEG 7:25 DEEP SQUAT TWIST 8:25 KNEELING LEAN-BACK 9:25 KNEELING ALT. BACK ARCHES 10:25 BEAR CRAWL 11:26 BEAR - SHOULDER TOUCH + KICK-THROUGH 12:26 DEEP SQUAT TO PLANK TO PUSH-UP 13:26 THORACIC OPENERS 14:26 THORACIC OPENERS 15:26 PRONE SWIMMER 17:26 SUPERMAN RAISES 18:26 SPINAL WAVES 19:26 BEAST TO ALT. LUNGE - ELBOW DOWN + REACH BACK 20:26 BACK ROLL- ALT. COMBAT STANCE 21:26 SQUAT HOLD ON TOES 22:27 ALT. FIGURE 4 SQUAT 23:27 ALT. COSSACK SQUAT 24:27 ALT. WINDMILL 25:27 SIT-UP + STAND-UP 26:27 BEAR - ALT. HIP-DOWN + OPP. ARM-LEG LIFT 27:27 THREAD THE NEEDLE SHOULDER STRETCH 28:27 THREAD THE NEEDLE SHOULDER STRETCH 29:27 COBRA TWIST