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If you want to feel stronger, run faster, squat lower and perform better

If you want to feel stronger, run faster, squat lower and perform better overall, mobility is a must-have in your workout routine.

The benefits of mobility training are endless. Adding this type of workout into your routine at least once a week can help you make progress with your fitness goals and prevent injury. Especially if you're largely sedentary in your 9 to 5 job or have poor posture while sitting at your desk, working on your mobility and range of motion can help counteract this.

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The use of a resistance band in a mobility workout like this one adds an element of strength, too. Resistance training can improve your overall range of motion and build muscle in a much safer and lower-impact way than weight training with equipment like kettlebells or dumbbells.

‌Check out more of our 20-minute workouts here — we’ve got something for everyone.‌

This workout consists of 10 exercises that you'll perform for 45 seconds a piece with 15 seconds of rest in between each exercise. Once you've completed one round, rest 15 seconds before performing the sequence of moves one more time. This full-body mobility workout should take about 20 minutes total.

1 long resistance band

1 small round mini band

An exercise mat is optional, but recommended

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