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MOBILITY30: Feel Better and Change Your Life with this Free Workout Challenge! 30 Days!

Stew smith

Try the Mobility30:
30 Minutes a Day for 30 Days!

This is SO SIMPLE and completely scalable for any level of fitness! 

Ideal for Beginners - Building the habit of fitness can be the hardest part about getting started. This FREE and easy program can get you started in the right direction and allow for you to create a habit in your day to set aside for fitness without beating yourself up like many beginners do. You can call it the MOBILITY30 or a mini-mobility day and do it as a stand-alone workout. 

For Those Who Already Exercise - If you fall off the wagon and need a few weeks or a month to rebuild some good habits try the MOBILITY30 for 30 minutes a day. This can be the only thing you choose to do in a day, or an addition to your existing workout time, or a second workout later in the day or evening. 

If your life and training has fallen off the rails...

For Those Burned Out - If you have been burning the candle at both ends or just finished a grueling gut check event (endurance race / selection / etc), consider adding the MOBILITY30 to your day somewhere. Some days it may be the only thing you do and others it may be a supplement warmup or cooldown depending on how you are feeling. Stress is Stress no matter how you accumulate it. Learn how to metabolize it with deep breathing during easy pain free cardio sets along with muscle and joint loosening stretching, foam rolling, and massaging. 

How I Am Using It - I am now on Day 3 as I just hatched the idea during my last full mobility day talking to a guy in the gym who said he needed to work on flexibility and joint mobility due to just heavy lifting for years. I have still done my workouts that I normally do, but at the end of the workout I do a cooldown / Mobility phase for 10-15 minutes. Then I go to the pool and continue the MOBILITY30 after 1000m of swimming and 10 minutes of treading water. By the end of the day, I have accumulated 30 minutes of mobility / nonimpact cardio.

Here is the MOBILITY30:

Repeat 5 times
Easy cardio - 5 minutes
(bike, elliptical, row, swim, walk)
Stretch, foam roll, or massage tool - 5 minutes

(only 30 minutes a day!)

You may ask:  What kind of stretching?  It is up to you. I prefer a yoga based stretching routine, a pre-sports dynamic stretching routine, and a mix of stretching depending on what feels tight. You drive this training as it depends on what you need to stretch, massage, loosen.  But in my of my programs, there are dozens of pictures of stretching, foam rolling, and moving.

Check out this Static Stretching free PDF for starters. 

How Much Do I Feel This Works?
I Do Something Everyday! Read More Below:

Related Articles on the Topic:

Don't Skip Mobility Day

Change Your Life - Add Mobility and Flexibility

My Mobility Day Video Walk-Through

Mini-Mobility Day As a Cooldown or Warmup

Mastering Recovery - Your Mobility Days Are Recovery Days, Technique Days, Easy Days BUT Life Changing Too. 

Recovery Defined Fully

Longevity = The Mastery of Recovery

Here are some of our tools of the mobility day:

Hyper Volt, Ryobi Orbital Car Buffer, massage balls, foam roller, hard plastic half balls to help work out any knots that are not loosening with just stretching and dynamic stretching. 

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

There is More To than a You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 


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  • Jonathan Andrade on

    I’ve been lifting for six years and rarely stretch or do workouts to increase my mobility. After reading this blog post, I realized that mobility could help you with weightlifting as well as feel better throughout the day. I’m going to take on this challenge and see where it takes me.

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