Strength & Mobility Routine | Follow Along | No Equipment

I was surprised and excited when I saw Mark Lauren had posted this workout on YouTube. This is done in the style of his Bodyweight Training 2.o. In fact, it contains many of the same or similar exercises and is structured the same. It is even set in the same place. It is set outside on top of a building at night. I have no idea geographically where it is set, but it is in a city and the lights of the city are all around Mark as he workouts out. Mark is wearing shorts and nothing else. He is not even wearing shoes.

This is a functional strength and mobility workout. It starts out with the easiest exercises and progresses up to more challenging exercises. I do not believe it ever gets advanced but it will work your body nicely. I love Mark’s Bodyweight Training 2.0. That program contains 4 workouts and now with this workout I have a 5th. They are perfect recovery day workouts.

Strength & Mobility Routine is 29:22 minutes; 2:40 minute warm up, no stretch. Equipment: fitness mat. The workout immediately begins with the short warm up, so be prepared and kneeling on your mat as soon as you start this workout. The workout is structured in “stacks” which are just circuits. Before each stack Mark demonstrates the exercises you will be performing. During the tutorials, graphics illustrate all of the muscle groups worked by the exercise Mark is demonstrating. You will run through the stack twice. Each exercise is performed 4 times before you move onto the next exercise. If the exercise is done on one side of the body, when you repeat the stack you do it on the other side of the body.

Short Kneeling Warm Up:

1. Start in a seated double kneeling position (glutes on heels) and extend fully (raise glutes off heels so body is straight from knees to head), lay on stomach, extend one arm overhead and roll body to left so you are on your back then roll back to stomach then push back to double kneeling position. Bring left leg slightly forward so foot is aligned with right knee (short lunge position) and place hands behind head, stand then return to short lunge position then to double kneeling
2. Repeat #1 three more times
3. Repeat #1 & 2 on other side of body

Hip Hinge with Inchworm:

Stack 1: (3 minute tutorial)

1. Y Cuffs (lay on stomach with arms extended overhead in Y position, thumbs skyward, pull arms downward close to body (Mark calls it “through your armpits”) so that arms are at your sides with palms facing ceiling, bend elbows placing the back of both hands on small of back, raise elbows as high as you can, reverse motions “resetting” arms into a Y)
2. Bloomers Inchworm (start in straight arm plank, walk hands back to feet while keeping legs straight, roll spine up to standing and raise both arms overhead, roll spine back to forward fold with legs straight and walk hands back out to plank)
3. Deadlift with Arms at T (stand with arms extended to sides in a T, hinge torso forward w/ knees slightly bent, keep back flat and push hips back)
4. Repeat 1-3

Stack 2: (2 minute tutorial)

1. Twist and Reach from Crawling (on all 4s, keeping cervical spine straight/neutral, eyes facing floor, reach one arm toward the ceiling then reach the arm under the body toward opposite side)
2. Deep Squat Inchworm (start in straight arm plank, walk hands back to feet while bending knees so you are in a deep squat, stand with arms extended straight in front of you, squat while keeping arms extended in front of you then lower hands to floor and walk hands back out to straight arm plank)
3. RDL with Arms at T (stand with arms extended to sides in a T, hinge torso forward w/ legs straight, keep back flat and push hips back)
4. Repeat #1-3

Stack 3: (2:20 minute tutorial)

1. Moose Antlers from Lying (lay on stomach, place one thumb on back of head with elbow out to side and other arm is extended on mat in front of you, crawl fingers of extended arm forward on mat while raising elbow of other arm higher toward ceiling (keeping thumb on back of head))
2. Deep Squat Inchworm (start in straight arm plank, walk hands back to feet while bending knees so you are in a deep squat, stand with arms extended straight in front of you, squat while keeping arms extended in front of you then lower hands to floor and walk hands back out to straight arm plank)
3. 1-Legged Deadlifts w/ Arms at T (start in standing position, arms extended out to sides in a T, hinge forward at the waist, keeping back straight and supporting leg slightly bent while also raising other leg behind you–while hinged forward, keep back straight)
4. Repeat #1-3

Stack 4: (2 minute tutorial)

1. Hip Twists Plank (in forearm plank, rotate hips side to side)
2. Vertical Twist Inchworm (start in straight arm plank and walk one leg back so you are in a deep runners lunge, raise arms from ground and overhead into streamline position (hands together), in this position twist torso to each side, return to plank)
3. 1-Legged RDLs w/ Arms at T (start in standing position, arms extended out to sides in a T, hinge forward at the waist, keeping back and supporting leg straight while also raising other straight leg behind you–while hinged forward, you are a straight line, from head to heel of raised leg)
4. Repeat #1-3

For more information on Mark Lauren see the trainer page I created for him. For other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.