Do This 12 Minute Mobility Flow Everyday

This follow-along 12 minute mobility flow is perfect for improving flexibility, posture, hip openers, and active recovery. Use it as a daily morning mobility routine, warm-up, or cool-down. Transform how you look, move, and feel in just 12 minutes! Follow along with 45s work / 15s rest to boost spinal mobility, open tight hips, and build long-term resilience. ✅ Great for beginners & advanced ✅ Daily routine for strength, flexibility & energy ✅ Helps reduce stiffness & improve movement quality Press play, follow along, and feel the difference. If you want better mobility, less stiffness, and more freedom in your body, press play and let’s move! Timestamps: 00:00 Intro 00:22 Child's-Cobra-Bridge Flow 01:22 Cat-Cow 02:22 Thread the Needle with Twist (L) 03:22 Thread the Needle with Twist (R) 04:22 Alternating Plank Toe Taps 05:22 Deep Squat to Tall Kneeling Hip Thrust 06:22 Lunge Twist Back to Heel Tap (L) 07:22 Lunge Twist Back to Heel Tap (R) 08:22 Deep Static Lunge Opener (L) 09:22 Deep Static Lunge Opener (R) 10:22 Dragon 1/2 Squat 11:23 Inchworm to Plank Up-Down 12:08 Thank you! 📌 Save this video + subscribe so you can come back to it anytime! 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=IZ8xYskGBWo&t=941s 🔸https://www.youtube.com/watch?v=J7ETCIsC9xA&t=4s #mobility #flexibility #morningroutine #hipopener #posture #yogaflow #fullbodyworkout -------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.