Looking for some challenging Natural Movement workouts?
Below, you’ll find 3 advanced-level MovNat workouts that will help you put your skills to the test and improve your movement competence, fitness, and conditioning.
These are meant to serve as examples, and the indications of sets, reps, time, height, distance, weight etc., are suggestions. So, you can modify the movements or programming to suit your personal needs, goals, and circumstances. A simple program would be to use these workouts 3-5 times per week for one month. But again, you can adjust things as needed.
If you’re not sure if you’re ready for these yet, you can review our Performance Benchmarks to make sure you can blow past our beginner and intermediate level standards.
Advanced Natural Movement Workout #1
Warm Up – 3 Rounds
- Stepping Over – 6x
- Stepping Under – 6x
- Split Knee Walk – 6x each leg
Emphasis
- Vertical Jump – Start at 1ft, increase 3 inches with every jump
Combo – 3-5 Rounds
- Shoulder Carry – 100ft – 50% body weight
- Run – 400m
- Dead Lift – 10x – 100% body weight
Advanced Natural Movement Workout #2
Warm Up – 3 Rounds
- Forward Sprawl to Pushup – 8x
- One-Arm Deadhang – 20sec each side
Emphasis
- Weighted Pullup – 3x – 25% of bodyweight
Combo – 3-5 Rounds
- Hand Swing Up – 2x – left side
- Balancing Tripod Transition – 2x – left side
- Run – 800m
- Hand Swing Up – 2x – right side
- Balancing Tripod Transition – 2x – right side
- Walking Split Squat – 100ft
Advanced Natural Movement Workout #3
Warm Up – 3 Rounds
- Stepping Over – 6x
- Stepping Under – 6x
- Forward Roll – 3x
- Split Knee Walk – 6x each leg
Emphasis
- Broad Jump – Start at 3ft, add 6in every jump until max distance
Combo – 3-5 Rounds
- Clean and Jerk – 100lbs x 5
- Shoulder Carry Squat – 50lbs – 3x left and right
- Balancing Walk – 50ft
Note: to learn more about this workout format, see here: Anatomy of a MovNat Practice Session.
Next Steps
If you’d like to learn more and deepen your natural movement practice, consider attending the MovNat Level 1 Certification or a MovNat Workshop. We hold events all around the world. Or, find a MovNat Certified Trainer or Gym in your area. We also offer MovNat Online Coaching as an alternative to live instruction.
Most people know that they should be more physically active. Some even recognize the incredible value in a system like MovNat. But they struggle with actually implementing natural movement into their daily lives. That’s why we work closely with people from all walks of life to help them move better, get healthier and stronger, and discover their true potential with natural movement fitness. It’s also why we work extensively with health and fitness professionals who understand the value of this new paradigm and are eager to start implementing it with their clients.
So, if you’re ready to take your movement practice to the next level, this is your chance. Please join our community and check out an event near you soon.
Click Here to Learn More About the
MovNat Certification Program
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