A 16-minute strength and mobility workout

A Good workouts begin and end with a stretch. Often, those are the best parts. But what if there was a workout where muscle-stretching, spine-twisting, tension-relieving movements not only bookended your session, but were included throughout? Friends, may we introduce you to mobility strength training.

Mobility basically describes your range of motion and affects how easily you can perform tasks like climbing stairs, picking up groceries, and moving around the world. “Mobility is important because it allows you to function naturally through your daily activities,” Vin Pham, PT, physical therapist and founder of Myodetox Clinic, previously told Well+Good. “If you don’t have good mobility, you won’t be able to perform activities to your full potential.”

Combining strength training with mobility is one of the best ways to improve your flexibility. “[Both] Aspects enable you to move all of your joints and soft tissues through their full range of motion, and are crucial to building a strong body and avoiding pain and injury,” Renee Pickett, a Strong Nation Master Trainer, previously told +well. And this 16-minute workout with Cat Atienza offers just that

During the workout, you’ll start with a warm-up featuring movements designed to lubricate your joints and activate your muscles. But the tension does not end there. In two sets with three circuits, you’ll perform exercises that both strengthen your muscles and expand your range of motion. Take the YWs, the first step in the first set. For them, you’re engaging your lats and other back muscles, as well as your arms, but also opening up your chest and shoulders, all of which contribute to good posture.

Other moves include figure four crunches, which open up your hips while working your abs, reverse lunges with a twist to build lower body strength and spinal mobility, and downward dog push-ups, which strengthen and mobilize your shoulders. will, while stretching your hamstrings, calves and ankles. And of course, you’ll still enjoy a cool down with stretches that feature plenty of twisting and spine opening. mmmm

A workout can do more for you than just strengthen your muscles. Immerse yourself in these movements and know that you are doing something amazing for your body, your heart and your longevity. Now that’s 16 minutes well spent.

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