Movement Workouts
Mix and Match the below Workouts to create your own Movement practice.
Remember the recommendation is to do at least 10-30 minutes of movement at least 4 days a week.
Let Go
The 5 minute warm up - stretch your arms and legs for at least 3 minutes to get the muscles warm. Finish with a 2 minute marching in place.
The Workout (10 minutes):
Circuit #1 Exercises
Upper Cut Punch - arms will move one at a time from the bottom upward like a bicep curl - tension at the top.
Side Jab - arms shoulder height come into center of body - one arm at a time - tension like you are hitting something in the middle.
Front punch - arms straight out in front like you are hitting a punching bag in front of you.
The Sets of reps for #1 Circuit:
15 reps of each (one right after another)
Rest 10 seconds - shake out
10 reps of each
10 second rest
8 reps of each
10 second rest
Circuit #2
Front Kick - leg straight out in front of you - either higher or lower depending upon your range of motion.
Side Kick - hold a chair for balance and kick side to side.
Knee up - knee straight out in front of you, either higher parallel with the floor or lower if needed.
The Sets of reps for #2 Circuit:
15 reps of each
10 second rest
10 reps of each
10 second rest
8 reps of each
10 second rest
Cool Down: Stretch arms and legs, slow march in place to end. 3 deep breaths.
Great Job!
Balance
The 5 minute warm up - stretch neck, arms and legs. Making sure you are getting the blood moving and the muscles warm.
The Workout (10 minutes or more)
Circuit #1 Exercises
Side Bend - move side to side with weights in your hand - crunch and stretching.
Knee Crunch - can be done standing or in a chair - keep belly button to spine.
Side to Side Punch - twist and punch forward.
Set for Circuit #1
10 reps x 4 times - short break in between.
Circuit #2
Good Morning stretch
Stretch up in prayer position at front of chest, over head, bend over slowly, straighten back, fold over again and straighten up vertebrae by vertebrae. Continue movement for 2 minutes and keep moving
Sets of #2 Circuit:
Do twice.
Cool Down Stretches. Select movements that allow stretching of your muscles and part of the body you worked today.
Great Job!
Focus
The 5 minute warm up - stretch neck, arms and legs. March in place for a few minutes and get the muscles warm.
The Workout (10 minutes or more)
Circuit #1 Exercises
Squat with Hammer Curl - feet hip distances apart, squat low or just gently and hammer curl with your arms as you go down.
Lung with bicep curl - one leg out and bend at the knee, you can go low or stay high, bicep curl and switch legs.
Triceps Extension - arms parallel to the floor and fold in and out.
Set for Circuit #1
10 Reps x 2 times without break in between exercises or sets.
Circuit #2
Seated Bicep curls - Arms by side of body and chair - curl arms up and down squeezing on the upward motion.
Calf Raise - arms on thighs with weights (optional), lift heels and come up on toes and back down.
Side to Side Bends - weights on side of body, bend side to side crunching and squeezing the abs each time.
Set for Circuit #2
10 Reps x 2 times without break in between exercises or sets.
Finisher
Punch in front of body for 1 minute time - no rest in between, 1 minute again.
Cool Down Stretches.
Great Job!
Relaxation
Deep Stretching
Take some time to stretch through two cycles of breath for the following stretches:
Neck - circles - one way then the other
Shoulders - shrug up and down
Wrists - circles, flexing and relaxing
Arms - stretch across body, triceps
Legs - heel on floor, toe up, and quad stretch
Squat and stretch up - can go deep or stay with a small movement
Twist Torso either standing or in a chair - keeping hips facing forward.
If there are other areas you feel like stretching, keep going with the cycle of your breath as your guide.
After complete - relax and head straight into a meditation if you have time.
Energize
Take 5 minutes to warm up and get muscles ready for a short workout.
Circuit #1 Exercises:
Jack without Jump - hands up and one leg out and then the other side.
Jog with knee up - jog for 4 counts then hug the knee into your chest or place foot in front of you and repeat.
Squat - sit back in your heels and stand repeat.
Begin exercises and go through each for 30 seconds and repeat again.
Circuit #2 Exercises:
Russian Twist - sit in chair and twist side to side - can be done with weights or without.
Oblique Crunch - hang arms at side with or without weights. Bend to each side.
Front punch - punch front alternating each side - with or without weights.
Begin exercises and go through each for 30 seconds and repeat again.
Complete a short cool down.
Enjoy your energy!
Center
Take 5 minutes to warm up and get muscles ready for workout
Circuit #1 Exercises
March with Knee touch - holds arms straight in front as parallel to the floor as you can go. Start marching and touching knees to hands each time.
Core Rotation - hold arms with or without weights by side, slowly move in a circle being sure to keep your core tight as you go.
Shoulder Raise - raise arms in front of body squeeze and back down.
Bicep lift - keep arms close to body, bend elbows and raise to chest height then lower, squeeze biceps at top.
Begin exercises do 10 reps of each exercise in Circuit #1 - for 3 cycles.
Circuit #2
Calf raises - stand with weights in hands by side, lift body up on tip toes and back down - squeeze your calf on the way up and relax on the way down.
Squat with arm extension - hold weights at shoulders, squat while coming up lift arms up over head.
Begin exercises do 10 reps of each exercise
for 3 cycles.
Complete a short cool down.
Enjoy your day.
Just Be
Deep Stretching
Take some time to stretch through two cycles of breath for the following stretches:
Neck - circles - one way then the other
Shoulders - shrug up and down
Wrists - circles, flexing and relaxing
Arms - stretch across body, triceps
Legs - heel on floor, toe up, and quad stretch
Ankles - Flex and circle the ankles, also placing toes behind and stretching the front shin.
Twist Torso either standing or in a chair - keeping hips facing forward.
If there are other areas you feel like stretching, keep going with the cycle of your breath as your guide.
After complete - just be for a few minutes.
Celebration
Take 5 minutes to warm up and get muscles ready for a short workout.
Circuit #1 Exercises:
Core Rotation - hold arms with or without weights by side, slowly move in a circle being sure to keep your core tight as you go.
Jog with knee up - jog for 4 counts then hug the knee into your chest or place foot in front of you and repeat.
Squat - sit back in your heels and stand repeat.Begin exercises and go through each for 30 seconds and repeat again.
Circuit #2 Exercises:
Russian Twist - sit in chair and twist side to side - can be done with weights or without.
Oblique Crunch - hang arms at side with or without weights. Bend to each side.
Good Morning Stretch - Stretch up in prayer position at front of chest, over head, bend over slowly, straighten back, fold over again and straighten up vertebrae by vertebrae. Continue movement for 2 minutes and keep moving
Keep Going!
Take 5 minutes to warm up and get muscles ready for workout
Select a Circuit from above and begin.
Select another Circuit from above and begin.
Complete a short cool down.
Enjoy your day.