20 Min. Morning Mobility Routine | Start Your Day Right | Daily Full Body Routine | No Equipment

Julia Reppel is a trainer who was recommended to me for her mobility routines. 20 Min Morning Mobility Routine is a flowing full body routine with a lot of focus on the upper body, maybe a little more than I was wanting this morning. But nevertheless, I do feel like every joint in my body was worked through a range of motion. For some of the exercises there is a more advanced level–level 2. Julia has quite a few mobility routines of all different lengths on her YouTube channel plus some foam rolling workouts. Even some kettlebell workouts that looks interesting. I plan to try some of her other routines in the future.

The mobility exercises are done interval style: 45 seconds of work followed by a 12 second transition. During the transition level 1 and level 2 of the exercise is previewed. During the intervals Julia does level one while level 2 of the exercise is displayed in a video in the upper left hand corner of the screen. A timer in the lower left hand corner of the screen counts down the intervals and transitions.

20 Min Morning Mobility Routine is 21:20 minutes. All you need is a mat.

1. Child’s pose chest circles (on hands and knees, rotate upper body, lowering into child’s pose and returning to tabletop)
2. Child’s pose / shoulder rotation (in child’s pose with arms stretched in front of you on mat, rotate arms so hands are open and facing away from you then rotate arms so hands are facing each other)
3. Kneeling spinal wave (flow from child’s pose into cobra, rounding spine as you flow between positions)
4. Cat-cow wave (flow between cat and cow, pushing glutes back towards heels child’s pose style when flowing between positions)
5. Cat-cow circles (draw circles with your torso as you flow between cat and cow)
6. Kneeling T-spine lateral flexion (in double kneeling with arms extended to sides in a T with hands in fists and palms facing the floor, shift torso side to side, as you lean to one side, rotate wrist so palm of hand faces ceiling)
7. Alt cross leg forward fold (sit cross-leg, hinge forward into forward fold reaching arms in front of you, raise out of forward fold and place hands behind you on mat, change which leg is on top and flow forward into forward fold again, continue alternating which leg is on top)
8. Floor scorpion (lay on stomach, arms extended to sides in a T, raise one leg and, with knee bent, bring it over to the outside of other leg, alternate legs)
9. Quadruped shoulder circles (while on all 4s do shoulder circles)
10. Quadruped rotation (on knees and one forearm, other hand is behind head, twist torso to one side lifting elbow toward ceiling while opening chest, lower elbow and tap mat)
11. Kneeling T-spine rotation (on knees on mat, rotate torso to side placing one elbow on mat in line with opposite knee, clasp hands and raise other elbow to ceiling, in this position, lower bottom shoulder to mat then push back up on elbow, rotating spine more and looking to ceiling)
12. Repeat #10 & 11 on other side of body
13. Wrist pin elbow screw (on knees on mat, place the back of one hand on mat, place the fist of the other hand in palms, press down into palm and rotate elbow side to side; halfway through interval swap hand positions)
14. Shinbox switches (sit on mat with knees bent and feet on floor in front of you, drop both knees to the same side then reverse and drop both knees to the other side)
15. Half lunge rocks (kneel on one leg with other leg open to side and foot on floor, shift into the leg that is open to side then back to start)
16. Repeat #15 on other side of body
17. Ankle sit / alt hip & T-spine opener (start in double kneeling on mat with glutes on heels, place one hand on mat beside same side foot, raise glutes off heels and arch spine, reaching other arm overhead and to same side as floor arm, return to start lowering glutes to heels, repeat on other side)
18. Alt mountain climber / knee push (start on hands and knees, step one foot forward into kneeling lunge, shift body forward, place same side hand as front leg on front thigh and rotate torso/spine so you can look upward to ceiling, return leg to all 4s and push hips back into child’s pose, repeat on other side)
19. Squat chest opener (lower into deep yogi squat, open arms out to sides in a T while arching spine and opening chest, sweep arms forward, rounding spine, lowering head towards floor and crossing forearms between thighs, alternate between these two positions)
20. 60 seconds deep breathing (lay on back, knees bent and open to sides with soles of feet pressed together (reclining butterfly), hands rest on stomach)

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