WORKOUT

This FREE work­out serves as Day 1 of Kayla’s 5 Day Chal­lenge Mobil­i­ty Moments with Kay­la but can also be com­plet­ed as a stand­alone workout.

Focus & Ben­e­fits: This quick and easy flow­ing rou­tine is an invit­ing way to move your body in a vari­ety of ways. It involves dynam­ic, whole body exer­cis­es that bet­ter your mobil­i­ty, flex­i­bil­i­ty, and joint health. We accom­plish this while keep­ing the inten­si­ty low and gen­tle with­out deep ranges of motion.

Equip­ment: None (option­al exer­cise mat)

Tips & Help­ful Infor­ma­tion: Use this as a recov­ery day, a short move­ment break, or an intro­duc­tion to mobil­i­ty work! Try bare­foot or with socks for the biggest ben­e­fit. And although it’s not intense HIIT or strength, there is still a wealth of ben­e­fits to doing a rou­tine like this: increased blood flow, mobi­liz­ing, con­nect­ing to your cen­ter (core), get­ting your heart pump­ing, free­ing your mind, and more. In many cas­es, tak­ing time for some move­ment is bet­ter than none!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 2 as a result of low-inten­si­ty moves, gen­tle pac­ing, and medi­um ranges of motion. If you’d like to make this rou­tine more dif­fi­cult, deep­en your ranges of motion.

Rec­om­men­da­tions: Adding some links for pair­ing below. Com­bin­ing this video with a strength, car­dio, or com­bo work­out is a great start to cre­at­ing a com­pre­hen­sive, well-round­ed work­out plan.

Low Inten­si­ty:
Total Body Bal­ance Walk­ing Work­out (34 minutes)
Mel­low Car­dio for Days When You Don’t Wan­na (24 minutes)

Medi­um Intensity: 
Total Body Strength Train­ing Work­out (33 minutes)
3‑Round Whole Body Burn (32 minutes)

High Inten­si­ty:
Total Body Strength Cir­cuits (45 minutes)
Total Body Weight­ed Strength Cir­cuits (32 minutes)
Express Car­dio Kick­box­ing Com­bos (21 minutes)

Work­out Structure
Wake up (3 min, 45” each”)
Over­head reach + toe sweeps
Franken­stein reach­es (alt)
Body weight squat + good morning
Hip cir­cles (alt)

Total body mobil­i­ty (7 min, 40 sec­onds on/​20 sec­onds off)
Arm pull + back­ward lunge (alt)
Stand­ing Fig 4 (alt)
Y Squat with heel raise
Cos­sack lunge (with modification)
Kneel­ing hip flex­or stretch with hip rota­tion L/R
Deep lunge + arm wind­mill (alt)