Amy from Bodyfit by Amy leads a 10-minute mobility flow that moves from standing stretches like windmills and inchworms through the World's Greatest Stretch, then to floor work including 90/90 and pigeon poses. Each movement gets easier and harder options, with breathing cues throughout.
Questions this video answers
10 minutes
About one minute per move
30 seconds per side
About 30 seconds
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 10 minute mobility flow workout. So we are not gonna do a warm up because we're getting some mobility moves and maybe you're doing this at the end of a workout. I just filmed a workout for you. That's why I'm a little bit sweaty. So this is a great extended cool down for you. You can go ahead and start moving just to get the blood flowing. If you're not doing this right after a workout, just kind of shake some things out, get everything moving and then we're going to jump right in. It is going flow. So we're gonna go right through these moves. They are things that should flow naturally. Don't worry, it does not have to be perfect, but everything we do will be right about a minute. So if you want to think of it as one move for about a minute, do what feels good for you. This workout is all about finding what feels good for you. So 10 minute mobility flow. We're starting with just a little side lunge arm opener right here. So step it out, reach it up. You decide if you want, you can get a little lower into it. You can sink a little deeper to the side. You can even come down here if you're not feeling it that deep. You can stay a little higher if you want to just get lower, take the arms out of it. If you want to just get upper, take the legs out of it. So again, this workout is all about finding what feels good for you. This is also something you could do in the morning to get the blood flowing, get everything feeling good. We're going to start up top, then work our way down to the mat. So we're here and breathe all the way through. Just about 10 more seconds here. Going to take it to a little windmill, windmill each side and then flat back down. So watch me here. Take it down, big stretch, take it down, big stretch. And then flat down, sweep it and round it up. So join me if you haven't already. I'm going to show you from the side, it's a little hinge. One arm up, one arm down, stretch, hinge, and then just flat. You can do a soft bend in the knees. Or if you want more of that stretch, you can do a little straighter. Windmill, windmill, flat back. And you do not have to go the same pace as me. In fact, if you need to hold something more, it's a mobility flow. So we're meant to be moving a little bit more than maybe some of your yoga we have those static poses, but if you need to do a little more of that, hold your workout, you do, you be where you are today. Last one right here and here. All right, team. So this one, we're gonna start with just a little hinge. We're gonna take it down, we're gonna reach it up, and if you can, we're going to take that to an inchworm. So you can keep it here if you want, or you're gonna walk those hands out nice and slow. Walk those hands back. Bring it up, walk those hands out. You can stay on your feet, or you can stay with that hinge, or if you want to walk it out, but you need a little extra support, walk to those knees, get that little stretch, and then walk yourself back. Bring it up. Walk yourself out and stretch. Walk yourself back. Yes. Ten seconds. Can you get at least one more? All the way through? Walk yourself back. All right, team, we're gonna go world's greatest stretch. So I want you to step back. If you can drop the knee, reach it up, and we're gonna stay all on one side. So if you can stay right here, get that stretch. We're gonna go 30 seconds each side. If you need to, you can drop it down a little bit more. But if you go here, we're starting here. Then we'll add a little hip flexors. Then we'll get that other side. So we have 30 here. Reach it through. 3, 2, 1. Then I want you to stay on this side. We're just gonna go forward, reach, and back. If that's not good for you, you find a version that is. Maybe it's standing. Maybe it's just this hamstring stretch. Maybe it's just holding here. But we got 30 seconds. We'll get that other side. Really? Hip opener. Lean into it. 5, 4, 3, 2, 1. Maybe go ahead and stand it up or stay down. Other side. World's greatest stretch. So drop it down. Reach it here. Take it up, drop it down. If you want to increase that stretch, watch. Walk that top foot, that front foot, away from the midline of your body. So walk it out just a bit. Again, only 30 seconds. Stretching it up. And we get that little hip flexor. Yes. Breathe. And then take it here. So again, we're going to lean forward into it, and we're going to stretch back into the hamstring. Pull the toe up if you want. You can do a little reach and even a little reach here. Yes. Hips are open. I know. And breathe. 5, 4, 3, 2, 1. All right, take it down to a seated position. We're gonna do that 90, 90 switch. So we're here. Roll the knees over. If this is not good for you, you can just find a good stretch. You can sit on the edge of a chair to do this. Sit on the edge of the couch, a bench. You also can just do one knee at a time. And you can have balance here if you want to have like this hands to the back and just go one and then the other. If you can get it here and turn, you get a little more of that stretch here. Right here. Taking it and breathe. Just about 10 more seconds. Opening it up. Yes, team. All right, so we're gonna turn into it here if you can. We're gonna take it into a little pigeon stretch. Little stretch here. And then I want you to pop it up into that one legged dog. It's up to you. If you want to stay here, you can just hold your pigeon or if you want, push it up to here, bring it through. So as you get into that down dog, if you want to put that other leg down and get more of this stretch, that works too. Or one leg. Remember, we're not here to have any crazy yoga poses. We just want that good stretch. So again, some of you love to just hang out in the pigeon. I do too. This is totally fine. If you want to have a little movement with it, a little dynamic stretch. Either two leg down, dog. And breathe. Remember what leg you're doing, because we're going to give our wrists a little break in between. 5, 4, 3, 2. Again. Hang out in that pigeon and then come up. Let's take a child's pose. Sit back. Right through here. Stretch those hips back. You can just go shoulder to shoulder or if you want, come up to all fours, reach under little threads. Sit back, come up to all fours. Core engage. Reach under. If you rather just hold the child's pose, if that's where you are today, go for it. I love a good child's pose. Stretch. Right? Bring it up. And here. Bring it up. Yes. All right, team, one more each side. And then we're gonna take it back to that pigeon. So switch your pigeon. Other leg forward again. If you just want to hang out here or hang out in that child's pose, if that's better for you. Or take it to that pigeon. Pop it up. One legged or two legged down, dog. Little stretch. If you want a little more dynamic here. Again, does not have to look perfect. I know I say that a lot because I know mine doesn't look Perfect. The point is to increase our mobility over time. Right, Take it here. Yes, team. One leg or two? I'm finding that two legged down dog feels really good right now. Again, you can just hold that pigeon if you want. Last one. And here. All right, team, all that pigeon. Very carefully, let's come down on to your back and just gently pull one knee in at a time. Release in the back. Reach those arms over. You can circle them or you can go over, you can grab underneath. It's not a core move. You don't need to be doing any pilates. You can hug both those knees in and then we'll just finish these last 30 seconds with just that little open book. If you want to just do the lower, you can. If you want to have the arms follow, you can do that too. Open. And then you have my permission to stay on this mat for as long as you need to. If you want more of a stretch. Maybe this is your wake up or your go to bed routine. Maybe this is your post workout extra mobility. Either way, getting it done right through here. Take those knees out, put those arms up. Find a comfortable position. Connect with your breath. One hand on your heart, one hand on your belly. That is your 10 minute mobility flow workout. Hang out here if you want or get up and start your day. Head to the shower, get some breakfast, go to sleep, whatever it is for you. Great job, everybody.
