By Stefano Tripney, MovNat Team Instructor

Want to know how to put MovNat into a workout?

Here’s a beginner-level MovNat Combo Workout to get your heart pumping and muscles burning while you’re improving your natural movement skills.

Instructions: Repeat the following movements in a circuit fashion 3-5 times (i.e. one after the other with minimal or no rest), keeping your total training time under 20 minutes:

  • CRAWL: 10 meter foot and hand crawl (regression: knee/hand crawl – progression: foot/forearm crawl)
  • CLIMB: 5-30 second hang (regression: vertical hang with squat for assistance – progression: 5 hanging knee tucks)
  • JUMP: 5 leg swing jumps (regression: single leg deadlift – progression: forward jump – to a precision landing, for added challenge)
  • BALANCE: Walking on a 2.5 meter beam 4 times w/ pivot on both ends (regression: just walking or just pivoting – progression: carry a load)
  • GET-UP: 6 alternating tripod get-ups (regression: 5 foot hand crawl get-ups – progression: 5 rocking squat get-ups)

MovNat Combos are a way to get a “workout” while you’re putting your movement skills to the test. You can get a lot of practice in and a lot of work done in minimal time – making them a great option for busy people, or as a final challenge “finisher” to conclude your MovNat practice sessions.

Ready to take the next step
In Your Movement Journey?

If you enjoyed this post, please share it with your friends and sign up for our newsletter. Also, check out the MovNat Youtube channel for more Combo Workouts (for all skill levels).

And if you’d like to upgrade your movement skills, the best way to do that is to find a MovNat Workshop near you. Or, if you’d like to go deep in your movement practice and help others do the same, sign up for our MovNat Certification, where we’ll teach you our systematic approach to mastering the full spectrum of natural movement fitness.

5 Responses to “Beginner MovNat Combo Workout – Vol. 1”

  1. Cheyenne Surya

    When is your next workshop in Southeast Asia?

    • Danny Clark

      Hi Cheyenne. We dont have anything currently scheduled in SE Asia but we do have events regularly in Shanghai and one upcoming event in Tokyo. Hope you can make one of those!

  2. Corey Jung

    This is for relatively already healthy and fit people. Some people are better off sticking with the Fundamental Developmental Phase of Movement, and avoiding the later Transional and Functional Phases of Movement.

  3. Montgomery

    I’ve been having a lot of fun with this one! Don’t underestimate precision landings….I can standing Broad Jump much further than I do on these, but when it comes to landing with precision, even a little distance seems a long way!

  4. Sherwood Botsford

    This is very cool, and is a breath of fresh air. After seeing the primary video (that guy has tough feet…) this looks like so much more fun than pushing iron or calesthenics. This is almost dancing. I’m now looking at my woodlot with new eyes. Certain trees are going to remain. I have one fallen spruce that is propped up about 5 feet off the ground its full length on it’s branches. remove some of the branches, and it becomes both an obstacle to crawl under, a beam walk on top of, and obstacle to clamber over.

    Add sleigh bells on strategic cords and the challenge is to get threw, over, around without the bells ringing. There’s a whole routine in that tree.

    I don’t have lots of rocks. But I have lots of logs. Both to climb on, jump to. Chainsaw slabs, paint numbers on them. Then the games begin. Can you do a 7 9 2 6 4 7? “9 2?” You’re kidding right?

    Version 2 of that one has slabs ranging in thickness from 3″ to 2 feet.

    You’ve made me feel like a kid again.


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