Hip Mobility and Bodyweight Circuit

Workout of the week

For our workout of the week, we have a workout of 2 circuits; a Hip Mobility circuit and a Bodyweight circuit. This is a great at-home workout as it requires no equipment. It is also great if you travel, the hip mobility circuit will help loosen you up after a long ride in the car or by plane.

The Workout

Complete each circuit as described.



Slow-Mo Alt Mountain Climbers

Alternate Single Leg Swing Sets



Pause Push-ups

Plank w/Shoulder Tap

Pause Squats

Bird Dog w/Pause

Plank Up Downs


100 Mountain Climbers

(50 Each Side)


How to Perform the Hip Mobility and Bodyweight Circuits


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

There is no time element to this workout.

For the Hip Mobility Circuit, the goal is slow controlled, fluid movement with a good stretch. Take your time with this circuit.

For the Bodyweight Circuit, again there is no time element. Concentrate on form and control. The pause in exercises should be held for 2-3 seconds.

Make sure to challenge yourself!


The Exercises

Slow-Mo Alt Mountain Climbers: Kneeling on the floor, rock back on your feet so your arms are stretched out in front of you. Rock Forward and bring one foot up next to the hand on that side, get a good stretch through your hips and hold for 2-3 seconds. Rock back to the start position and repeat on the other side. Alternate back and forth completing 8-10 reps total.

Alt Single Leg Swing Sets: Sit on the floor with your hands by your hips and feet in close to your butt. Raise your butt up off the floor. Raise one foot out in front of your body then swing your hips forward, trying to bring your body flat. Return to the start position and repeat on the other side. Alternate back and forth to complete 8 – 10 reps total.

Pause Push-Ups: Perform a standard push-up but when you lower your body toward the floor, you pause for 2-3 seconds before returning to the start position. Perform this movement with strict form. Complete 10 reps.

Plank with Shoulder Tap: Begin in a high plank position on your hands and toes. Alternate taking one hand and tapping the opposite shoulder. Try not to shift your hips back and forth. Complete 10 reps.

Pause Squats: From the standing position squat into a nice deep squat. At the bottom of the squat pause for 2-3 seconds to get a nice deep stretch before returning to the starting position. Complete 10 reps.

Bird Dog with Pause: Starting on your hands and knees. Extend one arm and the opposite leg. Pause in the extended position making sure to flex/contract the muscles in your glutes and shoulders for 2-3 seconds. Return to the starting position then alternate to the other side. Alternate back and forth completing 10 reps.

Plank Up Downs: Starting from a high plank Lower yourself to the Low plank position then return to the high plank position. Alternate the arm you lead with each time. Example: Lower the right arm first followed by the left, raise the left arm first followed by the right, then lower the left first followed by the right, raise the right followed by the left. Repeat for 10 reps.

Watch the demonstration video below.

Demonstration Video


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