5 Minute Bodyweight Workouts for Mobility and Strength

5 Minute Bodyweight Workouts

Whether you are traveling or you are sequestered, if you don’t have time and space, it seems impossible to improve your mobility and strength.

That is why I want to help you find your way to mobility and strength with just 5 minutes and your own body weight.

I have broken down 3 bodyweight workouts for you to improve your mobility and strength. Here they are

Workout #1 - Strength in Motion

  • 5 Push-ups
  • 5 Squats
  • 5 Hinges
  • 5 Rock and Rolls
  • 5 Supine Elbow Bridges
  • Repeat for 5 minutes

Workout #2 - Elegantly Strong

  • 1 Hindu Push-up to
  • 1 Kick Sit to
  • 1 Explosive Crawl Push-up to
  • 1 Squat Jump
  • 10 Second Rest and Repeat for 5 Minutes

Workout #3 - Grounded Mobile Strength

  • Crawls 30 Seconds
  • Crabs 30 Seconds
  • Alternating Thoracic Bridge and Reach 30 Seconds
  • Alternating Sit Through 30 Seconds
  • Modified Alternating Neck Bridge and Reach 30 Seconds
  • Repeat 1x

Notice that each workout trains mobility and strength at the same time, while also improving your basic human movement patterns: push, pull, squat, hinge, and rotate. As a human, we all need to keep our basic human movements from degrading, by moving in those movement patterns.

Training these movements in these short 5 minute segments will also help you move in all three planes of motion: sagittal, frontal, and transverse.

The most important aspect of these three bodyweight workouts, is that mobility and strength is trained simultaneously. If you have 5 minutes you should focus on mobility, but if you are able to train mobility and strength at the same time, that is even better for you.

Now, I understand that 5 minutes is only a short period of time, and it would be better to train longer if you have time, but 5 minutes is infinitely better than zero minutes. And I think you will find these workouts to be very effective, engaging, and an efficient way to stimulate your brain and body toward mobility and strength.

May your strength and mobility never suffer, now that you have a solution for every time you are low on time and space.


By: Aaron Guyett

M.A., B.S., CSCS, FRAs, FRCms

Education Director of Living.Fit


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