Here's the ultimate exercise challenge, designed to test your full capability of being truly, undeniably fit. No, it’s not squatting twice your bodyweight, timed runs, or pull-ups. At GymnasticBodies, we know that true fitness is actually linked to your mobility.

Being able to move through full ranges of motion is a better indicator of your overall health than any impressive rep scheme in the weight room. Envision yourself with bigger muscles, faster PRs, and stronger legs and shoulders. Mobility primes your body to reach these goals and then continue to improve throughout your long life, instead of sidelining you short with injury down the road.

Try these 4 movements that GymnasticBodies Students can perform with ease!

1. Take Twisting Squats for a Spin

Begin in a seated position with your legs crossed. Gently roll onto the sides of your feet and stand up into a “criss-cross applesauce” position. Piece of cake? Now reverse the motion back into a seated position. If you have to use your hands, keep on practicing!

Perform 5 times before crossing your legs the other way.  Repeat 5 squats on each side. Was that too easy? Then try this:

2. Can Your Shoulders Handle Crab Walk?

This is not your elementary PE class crab walk! Start in a table position: sit on the floor with your hands and feet flat on the floor fingers facing behind you. Keeping straight elbows, lift your hips up as high as you can. Now, keeping your hips high, walk feet first for 30 feet.

If you notice your hips start to sag, or you can’t walk the whole length, your shoulders and back need a little attention. Help them go the distance with our Online Stretch Courses.

Crab walks build a nice base for more advanced shoulder extension exercises you'll encounter further along the GB Progression Pathway!

3. Prepare for Blast Off: Deck Squats

You’re halfway there which means you’re doing great! You’ll need a mat or soft surface for this one.

Hint: We’re going to roll back onto the mat so be sure your squat is low to the ground.

Start with your feet hip-width apart and squat down to the floor. Continuing the motion, tuck your chin and roll smoothly onto your back. Now return to your low squat and do your best to stand straight out of it! Be sure to watch the video above for correct form.

Finish 15 reps before moving on. If you succeeded (you did, right?) move on to the final test!

Revamp your squat and earn insane mobility with progressions like this from the GB Foundation Series!

4. Mobility is a Breeze With Windmills

It’s time to test both hip and shoulder mobility with this simple move! Grab a light weight in your right hand. Start with your legs straddled apart, right foot facing straight forward, left foot 90 degrees out to the side. Bring your right hand up, making sure to shrug your shoulder to your ear. Keeping your shoulder stable with the weight directly above it, bend down and reach between your legs with your left hand (see photo below), making sure to keep legs straight. Now return to the standing position.

That’s 1 rep. Repeat for 10 reps total and then switch to the left side.

Hint: Make sure to keep the right elbow straight with the weight directly above the shoulder!

Could you complete all the challenges? If so, congratulations! You killed it and are ahead of many of your peers. Were you surprised by the difficulty of some of the movements? Don’t sweat it! The GymnasticBodies Fundamentals Course addresses mobility and movements that can help you prep your body to move at your highest potential.

Surpassing your own personal records and finally breaking through your plateaus might be as easy as demolishing the tightness that is holding you back.

Luckily, learning to move better is something our online coaches have mastered themselves, and their expertise is transferable! With our course’s complimentary video review service and private forum access, we’ll help you move through any problem areas. If you finished the challenge and are ready to kick it up a notch, the GymnasticBodies Online Training Programs will move you through even more challenging and rewarding exercises.

Unleashing your best self for a lifetime of fitness. It all starts here.

GymnasticBodies mobility is the secret to incredible strength, speed, and agility, so start increasing yours with the GymnasticBodies Training and enjoy a lifetime of fit and fun movement!