Beginner Mobility Get Fit Workout — No Equipment

Beginner, no-equipment mobility workout designed to improve flexibility and foundational strength. Follow NASM guidelines.

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

Exercise Breakdown (8 exercises)

1. 1. Cat-Cow Stretch
   2 sets · 12 reps · 30s rest
2. 2. Bird Dog
   3 sets · 10 per side reps · 45s rest
3. 3. Glute Bridge
   3 sets · 15 reps · 60s rest
4. 4. Bodyweight Squat
   3 sets · 15 reps · 60s rest
5. 5. Inchworm
   3 sets · 8 reps · 60s rest
6. 6. Plank
   3 sets · 30s hold reps · 45s rest
7. 7. Standing Quad Stretch
   2 sets · 30s per side reps · 30s rest
8. 8. Child's Pose
   2 sets · 30s hold reps · 30s rest

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