Beginner Mobility Stay Active Workout — No Equipment

Beginner, no-equipment workout focusing on mobility and staying active. Build a strong foundation with dynamic stretches and bodyweight exercises.

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

Exercise Breakdown (8 exercises)

1. 1. Cat-Cow Stretch
   3 sets · 15 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. Walking Lunges
   3 sets · 10 per leg reps · 60s rest
6. 6. Plank
   3 sets · 30s hold reps · 60s rest
7. 7. Child's Pose
   2 sets · 45s hold reps · 30s rest
8. 8. Thread the Needle Stretch
   2 sets · 10 per side reps · 30s rest

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