You guys, I tried so hard to come up with a more creative name for this workout, but I just couldn’t! “The Movement Workout” just wasn’t cutting it. But that’s basically what this little gem consists of: exercises that have to do with basic human movements.
In this workout, you will go through the exercises as prescribed in a circuit format (one right after the other). I like to do this one by assessing how much time I have to workout (20 minutes? 25? 30?) and trying to do as many rounds of the circuit as possible while keeping good form in that amount of time. You could also approach this by aiming to do 3-5 total rounds before calling it a day. Pick whatever feels right for you and what works with your schedule!
Here are some options/details for each move:
- Wall sits: You can hold a regular bodyweight wall sit. To make it harder, add a dumbbell hold in front of your chest or place a plate on your legs.
- Sit ups: I recommend doing these either with your arms crossed over your chest or with your hands behind your head. Keep your feet flat on the floor, and come to a full sit up. You can modify by taking it down a notch to a crunch, but you can make it harder by holding a weight in front of you or doing a sit up to overhead press with a dumbbell.
- Single leg sit to stands: These are one of the most humbling exercises there is, in my opinion! I definitely recommend starting with bodyweight for this one. Once you master the movement without your knees wobbling or needing to put your other foot on the ground, add weight or progress to a heel tap or pistol squat variation.
- Bear crawls: This is an awesome core stability move! Try doing 4 bear crawl walks forward and 4 bear crawl walks backward, for a total of 5 times. If you have more space to work with, you could just try going forward once for longer and backward once for longer.
- Jump of choice: For this, choose your favorite jump and get after it for 1 minute. Think jumping jacks, squat jumps, jump rope, skater jumps, box jumps, plie squat jumps, etc. Free choice!
As always, if there are any questions let me know, and post your sweaty pics to social media! I love seeing you guys in action.
Reader’s, let’s chat! What would you have named this workout? Can you think of any other movements you would have added to the circuit?
im tired just reading this lol. This one leg stand ups and the bear crawl sound intense and fun! Can’t wait to try. Pinning!
They are such hard but effective moves! Enjoy. 🙂
I’m going to have to Google what a Bear Crawl is! This workout looks great!
Thanks! Let me know if you try it.
Workout looks awesome. If looking at more ideas to add on to it how about a 1-legged inchworm into a reverse lunge!
Never thought to do that one before! Gonna try it this week. Thanks for the idea!
Oh, this looks so awesome!!! I love all the moving! I’m not sure I’ve ever done a single leg sit to stand – definitely need to try this one!!!
Kim, you will LOVE the single leg sit to stands! So humbling!
haha I hate when I can’t think of a way to name a workout in a short, concise way! sometimes you just gotta do what you did! I love single leg sit to stands!
I seriously sat here staring at my computer for like 15 minutes before I was like, too bad, this workout is just getting the longest name ever. So uncreative but it works! Have you tried adding weight to the single leg sit to stands? I’ve built up to holding a 25 pound dumbbell while doing them, but had to start with bodyweight months ago!