20-Minute Indian Club & Body Weight Workout 

In this blog post, we present a 20-minute Indian Club and Body weight Workout designed to boost mobility and prepare your body for action. Whether you’re an athlete, martial artist, or someone looking to improve their general fitness, this routine has something for you.

Getting Started

The workout consists of eight exercises, each performed for 10 reps per side. Before we dive into the routine, make sure you have a pair of Indian clubs with you.

These clubs can weigh as little as two pounds each and are perfect for this routine.

Exercise 1: Arm Casts

• Start with your feet shoulder width apart,
• Indian clubs in hand.
  Maintain a tall spine and proper posture.
• Perform 10 arm casts on each side, ensuring controlled movements.
• This exercise is excellent for mobilizing your shoulders and improving posture.

Exercise 2: Hip Switches

• Begin in a seated position with your feet to the side.
• Focus on externally rotating your hips to lift yourself up and switch sides.
• Aim for 10 controlled switches on each side.
• Hip switches help improve hip mobility and core stability.

Exercise 3: Wrist Circles

• Stand with your feet straight and hinge at your hips.
• Hold the clubs in front of you and perform 10 wrist circles.
• These circles enhance wrist mobility and flexibility.

Exercise 4: Leg Roll Overs

• Begin in a seated position, one leg extended, the other pulled in.
• Lift yourself up, rolling over the extended leg, and switch sides.
• Perform 10 controlled roll overs on each side.
• This exercise improves hip mobility and helps prevent tightness in the lower back.

Exercise 5: Four Count Swings with Indian Clubs

• Stand with your feet hipwidth apart.
• Swing the clubs behind your head, alternating sides.
• Complete 20 swings (10 on each side).
• This exercise enhances shoulder mobility and core engagement.

Exercise 6: Scorpions

• Lie on your belly with arms outstretched.
• Lift one leg, open up the hip, and bring it to the floor.
• Perform 5 scorpions on each side.
• Scorpions are fantastic for improving spinal flexibility and hip mobility.

Exercise 7: The Mill with Indian Clubs

• Assume a fighting stance and hold the clubs.
• Practice the mill movement with controlled rotation.
• Perform 10 mills on each side.
• This exercise helps with rotational mobility and core strength.

Exercise 8: Technical Stand Up

• Start in a seated position with one hand connected to the opposite knee.
• Lift your butt off the ground, move to a low lunge position, and stand up.
• Repeat this pattern five times on each side.
• The technical standup exercise enhances overall mobility and functional movement.

Repeat and Conclude

After completing these eight exercises, start the routine again from the top for a more comprehensive workout. This 20-minute Indian Club and Bodyweight Workout is an excellent way to enhance mobility, whether you’re an athlete or simply looking to improve your overall fitness.

Incorporating mobility exercises like these into your fitness routine can lead to better movement, reduced risk of injury, and improved performance in various activities. Give it a try and experience the benefits for yourself. Remember to perform each exercise with proper form and control for the best results.