Build strength and improve mobility with this 30 minute full body functional session. You will move through controlled bodyweight strength work and mobility exercises, with no equipment needed. A complete warm up and a relaxing cool down are included. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-strength-and-mobility-functional-workout-no-equipment-no-talking This session is designed for home, so all you need is a bit of floor space and comfortable clothing. It is a no talking follow along workout guided by on screen cues, with beeps between blocks so you can keep your attention on your own movement instead of the screen. Each work block lasts 50 seconds and is followed by a 10 second break. The exercises combine functional strength using your own bodyweight with mobility focused movements that open up your range of motion. Throughout the session you will also work on balance and joint control, the kind of training that supports daily movement and posture. Move at your own rhythm and take the timing as your guide. The workout opens with a full body warm up to activate your muscles and joints, and it finishes with a gentle cool down to release tension. This workout is perfect if you: - Want a full body workout with no equipment at home - Prefer calm, no talking follow along sessions - Want to work on mobility, balance and joint control - Like strength training that supports daily movement and posture Press play and move with intention. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c WORKOUT CHAPTERS 0:00 Intro 0:25 ALT. STEP TO LOW LUNGE + REACH-UP TO PIKE 1:25 ALT. SCORPION TO PIGEON 2:25 FRONT LEG BENDS + ARCH 3:25 FRONT LEG BENDS + ARCH 4:26 DEEP SQUAT + TWIST 5:26 GLUTE BRIDGE MARCHES 6:26 HAMSTRING BRIDGE HOLD 7:26 BRIDGE + SIDE REACH 8:26 FIGURE 4 - SINGLE LEG BRIDGE 9:26 FIGURE 4 - SINGLE LEG BRIDGE 10:26 LOW SIDE PLANK + KNEE TO ELBOW + TOE REACH 11:26 LOW SIDE PLANK + KNEE TO ELBOW + TOE REACH 12:26 SIT-UP TO KICK-THROUGH 13:26 SQUAT + FRONT AND BACK MONKEY 14:27 SQUAT HOLD TO BEAR PUSH-UP 15:27 CRAB TOUCHES TO BRIDGE 16:27 CURTSY PULSE BACK & FORWARD 17:27 CURTSY PULSE BACK & FORWARD 18:27 KNEELING BACK LEAN 19:27 KNEELING STAND-UP TO FRONT CRUNCH 20:27 PALMS FACING UP 21:27 PRONE THORACIC ROTATION 22:27 PRONE THORACIC ROTATION 23:27 BEAR HOLD + ARM CIRCLE + PIKE REACH 24:28 BEAR KNEE-THROUGH + CRUNCH 25:28 SQUAT HOLD + HEEL RAISE TO BEAR + SHOULDER TAPS 26:28 PIGEON 27:28 PIGEON 28:28 LIZARD 29:28 LIZARD 30:28 CHILD POSE SIDE-REACH