25 Min. Upper Body Mobility Workout | For All Levels w/ Modifications | Follow Along, No Equipment

25 Min. Upper Body Mobility Workout is a really nice, feel good mobility workout from Julia Reppel. I like how she builds her mobility workouts. She starts you with a “movement prep” that is a warm up then she goes into the meat of the mobility work and ends with a cool down stretch. A few of the exercises double as strength work and many of them double as dynamic stretches. Many of the moves Julia gives you an easier alternative move. I actually used the alternative for #17. She is basically doing a dive bomber push up. This is my recovery day! No thanks–I did the easier version which is basically flowing from down dog to child’s pose to cobra. I combined this with one of Julia’s lower body mobility routines for a full body mobility workout this morning. That review will post later this week.

This workout is done interval style. Each exercise is done for 40-50 seconds followed by 12-15 seconds of transition. There is a timer in the bottom left corner of the screen counting down the intervals and transitions. During the transition Julia previews the next exercise. When there is a variation available it is also previewed and a small video showing it remains in the upper left hand corner of the screen during the interval. There is also a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.

25 Min. Upper Body Mobility Workout is 25:24 minutes. Equipment: fitness mat.

1. Neck cars (stand with arms extended down and fisted, circle neck)
2. Shoulder cars (large arm circles)
3. Repeat #2 on other arm
4. T spine circles (keep body stationary from waist down, circle torso using only the spine)
5. Wrist flexion push ups (get on hands and knees, backs of hands are on mat with fingers pointing toward each other, bend elbows lowering head/chest toward mat then raise back to start)
6. Scapular push ups (on hands and knees lower chest while keeping arms straight and drawing shoulder blades together, raise chest and round spine)
7. Wall slides (stand with your back against a wall, open bent arms so arms and backs of hands are also against wall, lower elbows toward sides then raise arms overhead, back of body and arms remain in contact with wall throughout)
8. Shoulder rolls (get on hands and knees on mat with arms wide, alternate lowering one shoulder to mat)
9. T-spine cars (in kneeling lunge with arms crossed over chest and hands on opposite shoulders, draw circles with torso leading w/ elbows)
10. Repeat #7-9
11. Lying swimmer (lay on stomach and place hands behind head, lift elbows then extend arms in front of you superman style, sweep arms out to sides bringing hands together at small of back and lower elbows toward floor, reverse this motion bringing hands back to start behind head)
12. Half kneeling windmill (in kneeling lunge lower torso toward mat, place forearm on mat beside front foot while extending other arm to ceiling then return to start, flow in and out of this position)
13. Beast wave (start in beast (on hands and toes with knees bent and elevated off the mat), pus glutes back to heels keeping knees elevated, push up into down dog then flow forward, rounding spine into upward facing dog, reverse motion back to starting position)
14. Repeat #11
15. Repeat #12 on other side of body
16. Repeat #13
17. High plank > down dog > Hindu push up (start in plank, push back into down dog then flow down into a dive bomber push up into up dog, return to plank)
18. Repeat #17 two more times
19. PNTTs stretch (thread the needle; halfway through interval change sides)
20. 2-way wrist compression (on hands and knees with backs of hands on mat and fingers pointing towards each other, shift torso side to side; change hand position so palms are on mat with fingers facing knees, shift glutes back toward heels; with glutes on heels return hands to first position)
21. Wrist pin elbow screw (on knees on mat, place the back of one hand on mat, place the fist of the other hand in palm, press down into palm and rotate elbow side to side; halfway through interval swap hand positions)
22. Lying T-spine rotation (lay on side with both arms extended in front of you, bottom leg is extended straight and top leg is bent with knee on mat in front of you, circle top arm up and overhead to other side so arms are in a T with chest open then return them to start, keeping hand in contact with the floor the entire time)
23. Repeat #22 on other side of body

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