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    15-Minute Mobility

    15-Minute Mobility

    Quick Workouts
    Beginner
    3 routines

    Beginner mobility circuits to loosen hips, spine, and shoulders. Mostly time-based holds with short rests.

    Routines

    Day 1 — Hips & Hamstrings

    Hip-openers and posterior chain mobility. Breathe slow, move gently.

    Beginner
    24 mins
    9 Kcal
    World Greatest Stretch

    World Greatest Stretch

    2 sets
    0 reps
    15s rest
    90 to 90 Stretch

    90 to 90 Stretch

    2 sets
    0 reps
    15s rest
    Pigeon Hip Stretch

    Pigeon Hip Stretch

    2 sets
    0 reps
    15s rest
    Hamstring Stretch

    Hamstring Stretch

    2 sets
    0 reps
    15s rest
    Hip Circles Stretch

    Hip Circles Stretch

    2 sets
    0 reps
    15s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    2 sets
    0 reps
    15s rest
    Calf Stretch With Hands Against Wall

    Calf Stretch With Hands Against Wall

    2 sets
    0 reps
    15s rest
    Ankle Circles

    Ankle Circles

    2 sets
    0 reps
    15s rest
    Standing Hamstrings and Back Stretch

    Standing Hamstrings and Back Stretch

    2 sets
    0 reps
    15s rest

    Day 2 — Shoulders & Spine

    T-spine, shoulders, and gentle yoga flow to reset posture.

    Beginner
    24 mins
    9 Kcal
    Shoulder Circle

    Shoulder Circle

    2 sets
    0 reps
    15s rest
    Arm Circles

    Arm Circles

    2 sets
    0 reps
    15s rest
    Cat Cow Stretch

    Cat Cow Stretch

    2 sets
    0 reps
    15s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    0 reps
    15s rest
    Open Book Stretch

    Open Book Stretch

    2 sets
    0 reps
    15s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    0 reps
    15s rest
    Cobra Yoga Pose

    Cobra Yoga Pose

    2 sets
    0 reps
    15s rest
    Child Pose

    Child Pose

    2 sets
    0 reps
    15s rest
    Chest and Front of Shoulder Stretch

    Chest and Front of Shoulder Stretch

    2 sets
    0 reps
    15s rest

    Day 3 — Full-Body Flow

    Ankles, hips, hamstrings, and spine in a smooth sequence.

    Beginner
    24 mins
    9 Kcal
    Standing Hip Circle

    Standing Hip Circle

    2 sets
    0 reps
    15s rest
    Hip Flexor Stretch Rear foot elevated

    Hip Flexor Stretch Rear foot elevated

    2 sets
    0 reps
    15s rest
    Seated Groin Stretch

    Seated Groin Stretch

    2 sets
    0 reps
    15s rest
    Lunging Straight Leg Calf Stretch

    Lunging Straight Leg Calf Stretch

    2 sets
    0 reps
    15s rest
    Ankle - Dorsal Flexion

    Ankle - Dorsal Flexion

    2 sets
    0 reps
    15s rest
    Front Hamstring Stretch

    Front Hamstring Stretch

    2 sets
    0 reps
    15s rest
    Supine Spinal Twist Yoga Pose

    Supine Spinal Twist Yoga Pose

    2 sets
    0 reps
    15s rest
    Child to Cobra Pose

    Child to Cobra Pose

    2 sets
    0 reps
    15s rest
    Kneeling Forward Hip Circles

    Kneeling Forward Hip Circles

    2 sets
    0 reps
    15s rest
    Back to Quick Workouts

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