JessicaSmithTV: MOBILITY: Mind | Body | Muscle CONNECT Workout No Equipment Gentle, Total Body Mindfulness Training

Mobility is is one of those really cool workouts from Jessica Smith that is a little bit of everything. It doesn’t fit into any one niche. This workout will give you mobility work, body weight strength work and dynamic flexibility. There is even a little bit (not a lot) of balance work. Jessica leads you through this workout at a slow and controlled pace. Focus on form and you will really feel some of these exercises more than you expect. I felt this in my back and lower body more than anywhere else. And it is all body weight and Jessica works your entire body. No equipment needed except a fitness mat. Jessica recommends doing this workout barefoot. I can’t because I have plates and screws in my heels that limit my ankle mobility, so for most workouts shoes are a necessity for me. But I did wear my flexible yoga shoes. This was an excellent recovery day workout–especially if you want more from your recovery day then just stretching and relaxing. However, it does end with 4 minutes of relaxing meditation that Jessica talks you through. Overall this was a really nice recovery day workout. My upper back is still feeling the residuals from this workout!

Mobility is 42:35 minutes. Equipment: fitness mat and optional chair for balance.

  1. Shift tap side to side
  2. Stand still and raise toes off the floor then lower toes one at a time starting with the pinky toe
  3. Still standing still, alternate lifting front of foot, keeping heel on the floor and foot flexed
  4. Raise and lower heels
  5. Still standing, extend one leg in front of you, foot flexed and heel on floor, raise and lower leg; keep leg extended and circle ankle
  6. Repeat #5 on other leg
  7. Place finger tips on shoulders and circle shoulders
  8. Stretch arms overhead and arch back slightly; reach arms toward floor (not a forward fold) and round back
  9. Forward fold with arms hanging loose, circle arms
  10. Standing cat/cow (hinged forward, hands on thighs, arch and round spine)
  11. Forward fold with back straight and hands on calves; straighten and arch spine, opening arms to sides and behind you
  12. Stand with legs wide and toes turned out, lower in and out of a wide plie squat; remain in wide plie squat and pulse down, extend arms out to sides in a T, pull elbows into sides when lowering and push them out into a T when rising
  13. Stand in split stance, back leg is bent in kickstand, torso is hinged forward, do partial squats in this position; open arms to sides in goalpost, bring arms forward slightly when lowering then pull arms behind you when rising
  14. In same starting position as #13, lift back leg behind you and raise arms overhead into a Y or V formation, hold this balance position
  15. Repeat wide plie pulse squats, extend arms out to sides in a T, pull elbows into sides when lowering and push them out into a T when rising
  16. Repeat #13 & 14 on other side of body
  17. Stand with legs together, hinge torso forward with back flat, pulse straight arms up beside you, palms facing ceiling, bring hands toward each other when raising them
  18. Lower to hands and knees, do cat/cow
  19. Still on hands and knees, extend one arm out to side, raise arm while also slightly rotating torso to open chest then lower arm; push arm in front of you then pull elbow into side
  20. Repeat #19 on other arm
  21. On hands and knees with arms wider than shoulder width, bend and straighten elbows, doing a small knee push up variation
  22. Lay on stomach on mat, raise head/chest, with elbows bent and palms facing the floor, pull elbows back to sides/behind back, then bring hands back in front of you; keep bent arms at sides, raise and lower bent arms (head chest is raised the entire time but you are looking down at mat)
  23. Still laying on stomach, bend one knee so toe points to ceiling, raise and lower leg pushing toe to ceiling; flex foot and pull/pulse heel toward glutes
  24. Repeat #23 on other leg
  25. Still laying on stomach, raise one knee out to side, keep knee on mat, with foot flexed, raise and lower foot/calf
  26. Lay on side with both knees bent, raise top leg, lower top knee so it taps bottom knee while keeping foot raised
  27. Repeat #25 & 26 on other leg
  28. On knees and forearms, raise elbows off floor while keeping hands on mat, then lower elbows back to mat
  29. Child’s pose
  30. Lay on back with hands behind head, knees bent and feet on mat, tilt pelvis up and hold; raise head/shoulders and hold
  31. Still on back, pull knees into chest, hands holding calves, rock side to side
  32. Sit cross-leg on mat with eyes closed; Jessica talks to you for the next 4:20 minutes about the 3 Gs (gratitude, growth and grace)

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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