Want some intermediate-level Natural Movement workouts to increase the challenge in your training?
Below, you’ll find 3 intermediate-level MovNat workouts that will help you improve your movement skill, 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 intermediate-level Performance Benchmarks.
Intermediate Natural Movement Workout #1
Warm Up – 3 Rounds
- Chest Carry – 30lbs for 20ft
- Squat to Kneeling – 10x
- Tall Split Kneeling to Bent Sit – 6x
Emphasis
- Roll Up – 10x
- Tuck Pop Up – 10x
Combo – 3-5 Rounds
- Hanging Leg Hook Over – 5x right side
- Deadlift and Chest Carry – 50lbs for 30ft
- Hanging Leg Hook Over – 5x left side
- Vertical Jump – 10x at 3ft
Intermediate Natural Movement Workout #2
Warm Up – 3 Rounds
- Kneeling to Lateral Half Kneeling – 6x
- Foot Hand Crawl – 40ft
- Pull-Up Hold – 20sec
Emphasis
- Shoulder Carry – 100lbs for 50ft (6 rounds per side)
Combo – 3-5 Rounds
- Waist Carry – 40lbs for 60ft
- Push Press – 6x – 40lbs
- Shoulder Carry – 40lbs for 60ft
Intermediate Natural Movement Workout #3
Warm Up – 3 Rounds
- Dead Hang – 20 seconds
- Squat to Kneeling – 10x
Emphasis
- Side Swing Traverse – 50ft
- Side Swing Hang Hold Replacement – 100x
Combo – 3-5 Rounds
- Hanging Leg Hook Over – 5x right side
- Deadlift and Waist Carry – 50lbs for 30 feet
- Hanging Leg Hook Over – 5x left side
- Front Swing Throw and Catch – 10x (15lbs)
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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