This is a natural movement outdoor strength training session that I modified slightly from a recent Men’s Health article which you can read here (I don’t think the workout is posted online, only in the physical magazine article). I had fun going through it, and I can tell you without a doubt that this one will challenge you a LOT. This natural movement session will definitely have your body burning fat, building muscle in places you didn’t know you had them, and conditioning you for natural human movement. I was drenched in sweat when I was done, and feel like I truly accomplished something primal. Give it a try if you’re feeling brave!
Here’s the instructional video…
Natural Movement Outdoor Strength Training Session
Here are the training session specifics as referenced in the video:
Crawl 20 meters, Sprint 50 meters
Crab Walk 20 meters, Sprint 50 meters
10 continuous, running long jumps
10 jumps over a bench or box
Repeat 2-4X, no rest:
Pullups to failure
Shadow boxing for 1 minute – punches, kicks, elbow strikes, and knee strikes
400 meter run – alternating sprinting with trotting
Repeat 5X, no rest:
Squat walk for 10-15 paces
5 second rock bottom squat hold
5 Bodyweight Squats
1 forward leap
Repeat 1-5X, no rest:
Carry something heavy (20-40% of your bodyweight) for about 15 feet
Throw it as far as you can
You can repeat the entire training session circuit 1-5 times depending on your conditioning level. Also, don’t feel locked into doing each exercise exactly as it is demonstrated. Use what you have available, and adjust the exercises as necessary. If you can’t jump over a box that high, then just do some lateral hops. If you can’t do pullups, then do negative reps or band-assisted pullups. Find a way to make it work for your unique situation.
This training session was inspired by Erwan Le Corre, the creator of the MovNat system, but this does not represent the MovNat practice or philosophy. Perhaps, someday, I’ll be qualified to teach MovNat to you, too. For now, that was just me having some fun in my backyard.
If natural movement seems daunting to you, then I would recommend you invest in a program that will help you unbind your movement, restore your range of motion, and help you regain your natural athleticism. The Intu-Flow wellness system is the best program for this purpose.
To your health and success,
Fitness Professional and Natural Movement Enthusiast