Natural Movement Workout 1

Goals: cardiorespiratory fitness, strength, functional movement training

Where: at home, in the garden, in a park

Equipment required: pull up bar or sturdy tree branch; large rock, medicine ball or kettle bell to deadlift;  2 logs or 2 kettle bells for the farmers carry

This is a high intensity circuit training workout. For each type of exercise, either do the number of reps specified below or as many as you can in 30 seconds, with 10 seconds rest between exercises.

Repeat the circuit 3 times:

  • Pull ups x 8
  • Deadlift x 8
  • Bear crawl 20 – 50m
  • Broad jump x 8
  • Farmers carry 50m


Remember to use progressions. If pull ups are too difficult at this stage, then do negative pull-ups: jump up to the top of the movement and slowly lower yourself down under control.

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