Advanced Mobility Lose Fat Workout — No Equipment

Advanced, no-equipment workout focused on fat loss and mobility, incorporating compound and isolation exercises. (30 min)

Level: advanced · Muscle group: mobility · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

  1. 1. Dynamic Warm-up: Cat-Cow Stretch
    1 sets · 15 reps · 30s rest
  2. 2. Dynamic Warm-up: Thoracic Rotations
    1 sets · 10/side reps · 30s rest
  3. 3. Compound: Pistol Squat Progression (to depth)
    3 sets · 5/side reps · 90s rest
  4. 4. Compound: Handstand Push-up Progression (to depth)
    3 sets · 5 reps · 90s rest
  5. 5. Isolation: Single Leg Romanian Deadlift (with controlled tempo)
    3 sets · 8/side reps · 60s rest
  6. 6. Isolation: Pull-up (assisted if needed, focus on scapular retraction)
    3 sets · 8 reps · 60s rest
  7. 7. Core: Plank to Downward Dog
    3 sets · 12 reps · 45s rest
  8. 8. Core: V-Ups
    3 sets · 15 reps · 45s rest
  9. 9. Cool-down: Deep Squat Hold
    1 sets · 60s reps · n/a rest
  10. 10. Cool-down: Inchworm
    1 sets · 5 reps · n/a rest

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