LEVEL: Beginner-friendly

ABOUT: Shoulder, spine, and hip mobility warm-up with a medium kettlebell (18lbs). Move through this quick warm-up to prime the body for your next workout.

HIGHLIGHTED EXERCISES: half-kneeling windmill, t-spine rotations, and hinges

EQUIPMENT: kettlebells

ABOUT: Soothing yoga flow with resistance bands for added strength. Class structure: standing resistance bands exercise, balance leg exercises, yoga flow with sun salutations and a warrior series, soothing hip stretches to end.

HIGHLIGHTED STRETCHES: neck CARs, spine CARs, runner’s lunge, isomet...

ABOUT: Total body stretch class using zero equipment.

HIGHLIGHTED STRETCHES: kneeling spinal CARs, frogger stretch, thread the needle variation

ABOUT: Beginner-friendly, full-body mobility workout using an elevated surface. One set of exercises.

HIGHLIGHTED EXERCISES: leg lifts, shoulder circles, kneeling thoracic twists

EQUIPMENT: chair, wall, or other elevated surface

Beginner-friendly, full-body kettlebell warm-up using a medium kettlebell (18 lbs). No repeating exercises. Scanning the video before beginning the workout is recommended to understand how transitions will happen between movements.

- Highlighted exercises: kettlebell arm bar, spinal twists, knee...

Mat-based shoulder mobility workout using zero equipment. Begin with lying mobility exercises and end with kneeling exercises.

Intensity: 2/5
Level: Beginner-friendly

A bodyweight stretch + mobility class, including stretches targeting the hips and lower back.

Equipment needed: none

A bodyweight stretch + mobility class including stretches targeting the hips and hamstrings.

Highlighted stretches: pigeon stretch, 1/2 happy baby

Equipment needed: none

Simple, full-body stretch class using a yoga strap (or band) for a deeper stretch. Highlighted exercises include shoulder flossing, quad stretch, lying hamstring stretch (with strap).

ABOUT: Full-body guided stretch class using a wall and an elevated surface.

HIGHLIGHTED STRETCHES: elevated pigeon, chest stretch using wall

EQUIPMENT: wall, elevated surface

LEVEL: Beginner-friendly
SWEAT SCORE: 2/5

ABOUT: Relaxing, full-body mobility session using bodyweight, bands, and dumbbells (5 lbs). Targets posture and hips.

HIGHLIGHTED EXERCISES: clamshell, anterior raise, internal/external rotation (with dumbbells), leg lowers

EQUIPMENT: bodyweight, resi...

Cooldown stretch and flow targeting the lower body using bodyweight only. Seven stretches/yoga poses with no repeats.

- Highlighted exercises: happy baby, tripod leg left, half split, spinal twist
- No music

Intensity: 2/5
Level: Beginner-friendly

Enjoy this quick yoga flow which includes hip ...

Full body, energizing warm-up using bodyweight only. All mat exercises except last one.

- Highlighted exercises: side-lying windmill, scap press, prone arm sweeps
- Includes music

Equipment needed: none

Five mobility stretches in five minutes. This is the perfect way to start any day or any workout.

Level: Beginner-friendly

ABOUT: Relaxing lower body stretch, including stretches for the ankles, hips, and hamstrings. Each stretch is held for two minutes. Includes music.

EQUIPMENT: rolled-up blanket or towel recommended

LEVEL: Beginner-friendly
SWEAT SCORE: 4/5

ABOUT: Hip-focused mobility and stretch class will help you build the space and strength to deepen your squats.

HIGHLIGHTED EXERCISES: side-lying hip CARs, tempo squat, sumo lean

Resistance bands workout combined with a yoga flow. Class structure: two circuits of full body resistance bands exercises, standing yoga flow, mat exercises, breathwork to close.

- Highlighted yoga poses: chair pose, frogger pose, boat pose, crescent lunge with twist

Equipment needed: resistanc...

ABOUT: A soothing full-body stretch routine using a wall help deepen the stretches. Each stretch is held for two minutes.

TARGETED AREAS: chest, hips, hamstrings, inner thighs

EQUIPMENT: wall

LEVEL: Beginner-Friendly
SWEAT SCORE: 2/5

ABOUT: Easy-going lower back strengthening and stretch class. Class structure: mobility, strength, stretch.

HIGHLIGHTED EXERCISES: hip mobility exercises, side-lying clamshell abduction, lizard stretch

Our most popular mobility class often, referred to as "Charlee's Daily Mobility Routine." Class structure: five essential mobility exercises repeated two times thru.

- Highlighted exercises: isometric split squat, isometric side plank, bear plank hold, dead bug
- No music

Equipment needed: yog...

Upper body stretch class using a wall. Highlighted exercises include reverse table-top + reach, thread the needle, figure four.

ABOUT: Quick, challenging, but effective full-body mobility class using bodyweight only.

HIGHLIGHTED STRETCHES: lying hip flexion, side-lying hip CARs, shoulder CARs (CARs = controlled articular rotations)

Relaxing spinal mobility flow designed to help you de-stress and feel taller. Yoga block optional.

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Dr. James Chung, DPT: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretch™ Mobility instructor in New York City.
Follow James on Ins...

Wrist-strengthening mobility routine using zero equipment.

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James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretch™ Mobility instructor in New York City.
Follow James on Instagram: https://www.instagram.com/chungychung/