20 MOVES IN 20 MINUTES | Bodyweight Strength & Mobility Workout

⭐️ FREE 10-day Ground Movement Course

⭐️STRENGTH & MOBILITY TRAINING PROGRAMS on my APP

⭐️ 6-week MORNING MOVEMENT program

⭐️Round Movement Mat

⭐️Follow me on INSTAGRAM

We're exploring 20 different patterns of movement in 20 minutes for this intermediate/advanced level bodyweight workout.

No equipment necessary. Use my movements as a demonstration and modify to meet your current level. Take it at your pace, make it playful, and have fun!

Thank you for watching! Please LIKE, SUBSCRIBE, COMMENT and check out the links below...

#mobility #bodyweight #flow

Chapters
Intro 00:00
Supine Reaching 01:03
Tucked Rocking 02:06
Supine Squirming 03:08
Hip Bridge 04:09
Rolling Reaches 05:11
Side Bridge Lifts 06:13
Side Sit + Push Up 07:15
Pass Unders 08:18
Rock Up to Squat 09:20
Bridge Reaches 10:21
Figure 4 Get Ups 11:23
Multiplane Lunges 12:31
Sprawl & Creep 13:33
Scorpion Roll Over 14:36
Crawling 15:37
Figure 4 Hip Stretch 16:39
Crawling Lunges 17:41
Wide Squat Shifting 18:42
Wide Hinge Windmill Reach 19:45
Spinal Articulation: 20:47
Outro 21:48

[chiara.]

Dear Kellen 💜🫶 I saw your notification and what a joy...I'm here at home and I could practice immediately... You were here, with me, your voice, your soul 🙏🪷 thank, brilliant ray of Light ✨🦋

[brianvickers]

This is exactly what I needed - I'm always excited to see a new post. This is a great combo of moves. I've followed you for going on 4 years. No matter what else I'm doing, training with you is the foundation. Thanks again!

[mstandal]

Kellen! It's so refreshing to come back to your flows after doing a lot of traditional exercise recently. It's so cool to see how you've evolved over the years but the message has always been the same... movement parallels life! Hope you've been well, can't wait to catch one of your classes next time I'm in MKE. Thank you for your endless resources. Stay weird my friend.

[tae]

Awesome, thanks for the new sequence Kellen. I’m a movement weirdo for life! 👊😎

[knoxcompound]

My husband said, "That's the weirdest yoga I've ever seen." as I rolled around on the floor. 😂

[pitbull]

Thank you my body needed this one on Monday morning

[tuberoses]

Oh how fun! I Imagine myself doing these movements on grass on a beautiful sunny day

[MrSuareziv]

Thank you Kellen. I loved it. Lateral mobility in the squat position and the lateral stretches have made me a lot of good. I will incorporate them into my practice. 🙏

[janicehartman]

Hi Kellen!! Can’t wait to explore some of these movements today at the gym. I have implemented many of your recommendations in my practice. I can’t wait to try a few I saw just now. I love how you say make it your own. It gives us such freedom of our body.
Great-full for your time you put into all your practices

[berylgreensea]

You're my new favorite youtube movement educator! I love the accessibility and challenge this presents to folks not used to moving in these ways. I'll be recommending this as a home program to my massage clients. I'm looking forward to checking out your other content.

[peterogarr]

Learning my body anew. Inner child allowed to breath. Thanks Kellen, this is so life affirming.

[daniam]

This was great! I commented on another one (thanks for responding) about slowing it down and then I found this. You are really changing my mobility. Went for a muddy hike yesterday and when I had a little slip, my back didn't seize and my body rebounded so much more easily than it ever would have .Thank you so much! Your videos are fun, playful, smart, and so useful. No more workouts, just play! Appreciate you.

[rickvandivier]

Wonderful session! It was full body fun and nicely challenging. Thank you!

[dpatel]

Awesum channel awesum content. Ty kellen 🇺🇸🦾💯

[rogercase]

Thanks Kellen, I've been taking Yoga With Tim's 30 Day Challenge, and today's practice on breathing flowed nicely into this session!

[SaphiraWyndsong]

Still one of my favoured quick practices, love the variety.

[sumanlal]

Daily I do traditional workout....but today it was totally different....I enjoyed toooo much....thank you

[jorgeortega]

That is a great routine-video!! Thank you much for sharing. Greetings and be safe. 🙋🏾‍♂️

[yumischaefer]

Woow!! I just came across your channel. What flowy and fluid movements you teach with strengthening and mobility combined. I do lots of body movement teaching. I love your combo! It is almost a mix of jujitsu, gymnastics, Pilates, your cool personal touch. Well done. Definitely I join your channel. Thank you. From Australia 😃

[ritualfitnessco.]

perfect Sunday morning start. thanks Kellen!!