After over a decade of adding this specific mobility and flexibility routine to my life, to say it has been life-changing is no exaggeration. Not only have I been coaching it as a standalone workout plan placed in the middle of your training week, but it is also a supplemental plan that can be used as a warmup or cooldown session, requiring only a few minutes of time investment. If you are just getting started with working out again and have new goals for the new year, consider using the first few weeks to loosen tight muscles and joints with the Mobility 20/20.
For Beginners, Intermediate and Advanced Levels of Fitness
This program is extremely simple and scalable for any fitness level! It’s perfect for beginners, helping them build a fitness habit without feeling overwhelmed or guilty by dedicating time to movement in manageable ways. You can label it “Mobility 20/20” or a mini mobility day; and use it as a standalone workout for extended periods if you wish.
For those already exercising, if you need to rebound after a break, try doing Mobility 20/20 for 20 minutes daily. It can be your main activity, an addition to your regular workout, or a second session later in the day.
For advanced individuals feeling burned out from intense training or after a tough event, adding Mobility 20/20 to your routine can help. Some days, it might be your only activity and last 40-60 minutes; on others, it could serve as a warmup or cooldown, depending on how you feel. Stress accumulates regardless of its source. Use deep breathing, gentle cardio, stretching, foam rolling and massage to help reduce the aches and pains that come with stress.
I recently spoke with a super-strong gym buddy who wanted to improve flexibility due to heavy lifting. For some lifters, a full range of motion during the lifts is sufficient, but for many, a full range of motion needs an extra boost. After a regular workout, add a 20-minute cooldown and mobility phase.
Here is Mobility Day as a standalone workout lasting 50-60 minutes:
Repeat 5 times:
- Easy cardio: 5 minutes (bike, elliptical, row, swim, walk)
- Stretch, foam roll, or massage tool: 5 minutes
The Mobility 20/20 is simply two sets of the above, alternating 5 minutes of cardio (non-impact is recommended) with 5 minutes of stretching, foam rolling or massage. Complete 1-2 sets of the above circuit before or after a regular workout routine. On a day that you have very little time, are stressed out, or are fighting off illness, the Mobility 20/20 is a great option to help you get moving and feel like you did something, without overdoing it.
You might ask, what type of stretching is best? It’s entirely your choice. I favor a yoga-inspired stretching routine, engage in dynamic and static stretches, and choose different stretches based on what feels tight. You tailor this routine to address areas needing stretching, massage or loosening. See stretching and core-strengthening ideas in the Mobility 20/20 pdf (free).
Mobility Days can be used by people of all ages and fitness levels and deliver excellent results. There are dozens of articles and videos on the Military.com Fitness Section pages that include more uses for Mobility Day. If there is one thing you add to your fitness this year, make it mobility, and you will see results -- life-changing results.
More Articles about Mobility Day
- The Importance of Adding Mobility and Flexibility
- What Day is Best for Mobility Day?
- Mobility Day Walk Through Video
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