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5 MovNat Micro-Combo Workouts For Training With Limited Space

By Bernd Reicheneder, MovNat Team Instructor

What can you do when you have minimal space to practice Natural Movement?

One option is to do a Micro Combo Workout, which is just like a regular MovNat Combo workout, except the goal is to include as many skills as you can practice in as little space as possible.

Here are some examples of MovNat Micro Combo Workouts that are done with very little space and equipment.

Bernd’s MovNat Micro Combo Workout (1 of 5)

  • Forward Balance Walking
  • Balancing Split Squat into Deep Knee Bend Pivot Reverse
  • Balancing Deep Knee Bend Forward Step into Pivot Reverse
  • Strength Power Up
  • Balancing Tripod Get Up
  • Balancing Tripod Transitions
  • Downward Jump to Split Landing

Bernd’s MovNat Micro Combo Workout (2 of 5)

  • Deadlift
  • Lapping
  • Chest Carry
  • Stepping Under Sideways
  • Deadlift
  • Lapping
  • Chest Carry
  • Stepping Under Sideways
  • Balancing Tripod Transition (both sides)
  • Pushup
  • Prone Power Get Up
  • Lateral Side Jump Over Obstacle (both directions)

Bernd’s MovNat Micro Combo Workout (3 of 5)

  • Deep Squats Facing Wall
  • Deep Squat to Bent Sit
  • Side Bent Sit Reverses
  • Door Frame Walk-up Climb
  • Door Frame Reverse Transition
  • Door Frame Walk-down Climb to Bent Sit
  • Side Bent Sit Reverses
  • Side Bent Sit Get Up
  • Foot Hand Hang Partial Climbs

Bernd’s MovNat Micro Combo Workout (4 of 5)

  • Strength Get Up with Sandbag
  • Unload Sandbag on Beam at Shoulder Level
  • Front Hang to Leg Hook Over to Elbow Swing Up (then reverse sequence to get back down)
  • Sandbag Shoulder Carry into Get Down
  • Repeat on opposite side

Bernd’s MovNat Micro Combo Workout (5 of 5)

  • Balancing Long Base Push Up
  • Balancing Tall Half Kneeling
  • Lapping and Shouldering in Tall Half Kneeling in a Balancing Context
  • Shoulder Carry Cross Pivot Reverse
  • Unloading
  • Flat Grip Roll Up

Many people love Natural Movement because they can practice it anywhere. While having access to a park, gym, or playground is certainly helpful, you can get a lot of training in with very little space and equipment.

Note: We’d love to see how you adapt your training for minimal space. Please tag @movnat and #MovNatMicroCombo in your photos or videos!

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