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The Ultimate 30-Day Beginner's Guide To Fitness Day 4

It's time to go back to the gym today, but with a new challenge: perform a dynamic warm-up to help you get the most of your next bodyweight workout. Get to know the 'world's greatest stretch,' and you might never view stretching the same way again!

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Not that long ago, people in the fitness world preached the virtues of flexibility. Today, they talk more about "mobility." What's the difference? Flexibility, as most people talked about it, only had to do with keeping certain muscles from feeling tight or restricted. Mobility, on the other hand, is about moving better.

It's about helping your joints access a full range of motion, addressing the issues which limit your athletic performance, and doing it through movement—like the dynamic warm-up you'll perform before today's workout. Mobility is flexibility and a whole lot more!

Ultimate 30 Day Beginners Guide To Fitness: Day 4
Watch The Video - 02:24

Day 4 Challenge

  • Read about mobility.
  • Mobilize before your workout.
  • Train!

Some people seem to be able to simply move their bodies into and out of any athletic position, and the rest of us, well, can't. Why is this? It's complicated, and has to do with a wide range of things like genetics, lifestyle, what sports you played as a kid, and even how much you sit over the course of your day.

But this much is clear: the more you can move your joints through a full range of motion, the better you can get into position to squat, lunge, press, and do everything else in the gym. And when you can get in better position for these crucial movements, you'll be able to receive more of their body-transforming benefits!

So is the answer to spend more time camped out in uncomfortable stretches before, during, and after your workouts? Not necessarily, as Steve explained in the video. It can be as simple as adding a couple of extra minutes of mild work before your daily workout.

World's Greatest Stretch

Today, take some time to learn about mobility and why it matters . Then put that reading into action in your second workout of the trainer. Onward to a more mobile future!

Got a burning question? Get your answer on the Ultimate 30-Day Beginner's Guide to Fitness thread on the forum.

Day 4 Workout
General warm-up

Elliptical Trainer

5 min (Alternate Options: Bike or Treadmill)
Elliptical Trainer Elliptical Trainer


World's Greatest Stretch

2 sets for 30 seconds each
World's Greatest Stretch World's Greatest Stretch


Side to Side Box Shuffle

2 sets of 12 reps
Side to Side Box Shuffle Side to Side Box Shuffle


Lunge Pass Through

2 sets of 12 reps
Lunge Pass Through Lunge Pass Through

Resistance Training

Step Up to Balance

3 sets of 20 reps
Dumbbell Step Ups Dumbbell Step Ups


Prisoner Squat

3 sets of 20 reps
Bodyweight Squat Bodyweight Squat



3 sets of 20 reps
Pushups Pushups


Pull-Ups (Assisted)

3 sets of 20 reps
Machine-Assisted Pull-Up Machine-Assisted Pull-Up


Ball Bridge

3 sets of 20 reps
Physioball Hip Bridge Physioball Hip Bridge

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