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MovNat Workouts:
Week of April 25, 2022

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths


Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl

Foot Elbow Crawl

Push Pull Crawl

Low Foot Hand Crawl (advanced)

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

Combo: 3-5 Rounds

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths


Clean : 3-4 Sets : 8x : Rest 2-3min

Combo: 3-5 Rounds

Session 3

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths


Perform 2-4 Sets of each of the following skills according to your current skill level.


Tuck Swing : 5-10x : Rest 1-2min
Hang Knee Tuck : 5-10x : Rest 1-2min

Side Swing : 6-10x : Rest 1-2min


Warm up with skills from above : 5-10min

Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min

Forearm Pull Up : 5-8x : Rest 2-3min
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min

Warm up with skills from above : 5-10min

Roll Up : 1-5x : Rest 2-5min
Power Up : 1-5x : Rest 2-5min

Combo: 3-5 Rounds 

Start Moving Naturally At Home

Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.

Click here to learn more about
MovNat Level 1 Fundamentals

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