Flexibility & Mobility Workout Plan
Improve range of motion and movement quality. This complete workout includes exercises, sets, reps, rest, a weekly schedule, and an 8-week progression plan.
Frequency: Daily | Duration: 15-20 minutes
Warm-Up
3 minutes of gentle walking and arm swings
Dynamic Mobility
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lunges | 2 | 8 each | 15 sec |
| Squats AI Tracked | 2 | 10 | 15 sec |
Lunges tip: Keep your torso upright throughout the movement
Squats tip: Keep knees tracking over your toes throughout the movement
Stability
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 2 | 30 sec | 15 sec |
Plank tip: Don't let your hips sag or pike up
Cool-Down
5 minutes of deep stretching for all major muscle groups
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Mobility Routine (this workout) | 15-20 minutes |
| Tuesday | Mobility Routine | 15-20 minutes |
| Wednesday | Light stretching | 15 min |
| Thursday | Mobility Routine | 15-20 minutes |
| Friday | Mobility Routine | 15-20 minutes |
| Saturday | Yoga or dedicated stretching | 30 min |
| Sunday | Light stretch or rest | 10-15 min |
8-Week Progression Plan
Progressive overload is key to results. Follow this plan:
- Weeks 1-2: Focus on quality, 15-20s holds
- Weeks 3-4: 30s holds, deeper ROM
- Weeks 5-6: Add stretches, 45s holds
- Weeks 7-8: Advanced positions (deep squat, splits)
Frequently Asked Questions
How long is this flexibility & mobility workout?
About 15-20 minutes including warm-up and cool-down. Designed for Daily.
Can beginners do this?
Yes! Start with fewer sets (2 instead of 3-4), longer rest, and easier variations (knee push-ups, assisted squats).
What equipment do I need?
Most exercises are bodyweight-only. Just floor space and optionally a yoga mat.
Can Fitnit track this?
Yes! Fitnit's AI counts reps and analyzes form automatically via your phone camera.
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