The combination of strength and mobility training is what builds a resilient body that stays injury-free and capable at any age. But bodyweight flows like this one by Yoga With Issy can bulletproof your body, mobilize your spine and reset your entire body without lifting a single dumbbell or kettlebell. For this routine, I recommend rolling out one of the best yoga mats, selecting your playlist carefully, then taking a deep breath — this one feels fiery. I wouldn’t recommend the routine to beginners, as you might find developing some existing mobility and flexibility more beneficial. However, if the transition from squat to kneeling doesn't work for your body, check out a variation I demonstrate below.