Ben Greenfield demonstrates his 30-45 minute metabolic mobility routine, combining cardio bursts like burpees and swings with recovery tools including a vibrating roller, lacrosse balls, and an inversion table. He layers in breathwork, cold exposure, and a topical caffeine patch to blend conditioning and soft-tissue maintenance.
Questions this video answers
About 30–45 minutes.
One to two times per week.
The Hyperice (spear-shaped vibrating roller).
A pair of lacrosse balls taped together.
A "clean energy patch" (topical caffeine delivery device).
Chapters
Hey, what's up? Ben Greenfield here. I'm often asked about my mobility routine, that I do this metabolic mobility routine. And I'm gonna let you watch me do the whole thing, the entire routine, just so you can see what this thing looks like. This is a routine that I use to get blood flowing in the morning. You'll see me doing jumping jacks, burpees, swings, all sorts of stuff. But then I'm going to be using this on the thoracic spine, which is basically like a same thing as a couple of lacrosse balls taped together. I'm going to be using a vibrating spear shaped foam roller called the hyperice on my hips. You'll see me using this on my hips. Going to be using a rumble roller on a whole bunch of different areas of my body. You'll see me using this up and down my arms. And this is like a, this is like a thick 30, 45 minute routine that I do one to two times a week. You're going to be seeing me using a battle star on my calves. I'll link to all this stuff underneath the video for if you want to get it. But then the reason that you'll see me doing a lot of moves as I go is because I turn this into an actual workout. So it's a combination of metabolism and soft tissue work. So that's the idea. And why am I wearing rock tape?
I actually am experimenting with one of these caffeine delivery devices that I taped onto my inner bicep. Just. It's called a clean energy patch, just as an alternative to coffee. This morning I just wanted to compare it to you, what it felt like. And then I was windsurfing the other day and hurt my foot. So that's why I have rock tape on my foot. And then the last thing you'll see is that as I do this routine, you'll see me wearing a training mask. And this is just to basically make the metabolic part of this routine even more difficult. So don't laugh. But anyways, it's a cool way to work out. I'm literally just listening to a podcast. I'm learning about essential oils right now. So I'm listening to an essential oils podcast and I'm just going to Gonna rock it.
So hope you learned some stuff.
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So that last little bit of stuff I did, that was like some, some cunulating breath work. Those, those punches I was doing okay, so what I do now, I've done all that. I will go and do.
The inversion.
Table for about five minutes hanging upside down from an inversion table. And then I'll hop in the cold pool or cold shower for five or ten minutes.
That's it.
So leave your questions below the video. That's the mobility routine, baby. You do that once, twice a week, you will have a new body. Seriously. And you get a workout, too. So hopefully.
