3 Natural Movement Workouts for Beginners

Want some Natural Movement workouts to help you get started?

Below, you’ll find 3 beginner-level MovNat workouts to get your heart pumping and muscles burning while you’re improving your natural movement skills in an organized workout format.

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, check out our Beginner’s Guide before you get started. You can also review our beginner-level Performance Benchmarks.

Beginner Natural Movement Workout #1

Warm Up

• Inverted Crawl – 30ft
• Stepping Under – 10x – 4ft dowel (or imaginary dowel)
• Kneeling to Tall Kneeling – 30ft

Emphasis – 2 Rounds

• Balancing Walk – 3 minutes on 2×4
• Pivot Reverses – 6x

Combo – 3-5 Rounds

• Shoulder crawl – 20ft
• Push Pull Crawl – 20ft
• Deep squat – 10x
• Dead Hang – 20 sec
• Broad Jump – 10x

Beginner Natural Movement Workout #2

Warm Up

• Side shuffle – 30ft each way
• Rocking – 20x
• Tip toe balancing – 20 sec

Emphasis – 2 Rounds

• Stepping up – 4 times each side

Combo – 3-5 Rounds

• Tip toe balancing – 15 sec
• Balancing shuffle – 12ft
• Tuck Swing – 7x
• Walking split squat – 24ft
• Tap swing – 7x

Beginner Natural Movement Workout #3

Warm Up

• Tall Half-Kneeling to Kneeling – 5x
• Kneeling to Lateral Half Kneeling – 5x
• Deadhang – 10sec

Emphasis

• Depth Jump – 25x

Combo – 3-5 Rounds

• Foot hand crawl – 20ft
• Broad jump – 10x – 3ft
• Deep squat – 10x

Note: to learn more about this workout format, see here: Anatomy of a MovNat Practice Session.