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Beginner MovNat Combo Workout On The Beach In Bali
(Published in the MovNat Journal - October 24, 2019)
The beauty of a MovNat Combo Workout is you’re able to get a lot of work done in a short period of time. Not only will you get a great workout to help you burn fat, build muscle, and improve your overall fitness, you’ll also get a chance to improve your movement skills in a short practice session.
MovNat combos can be practiced anytime you have a few minutes for a quick workout – making them a great option for when you’re busy. Or, you can incorporate one into a complete MovNat practice session, which includes a warmup, skills emphasis, combo, and cooldown.
While the beach is the perfect environment to perform the following MovNat Combo Workout, all you really need is some space to move around and a small object or two to throw (e.g. rock, ball, etc.).
Below, you’ll find instructions to increase or decrease the difficulty of this MovNat Combo to find the “sweet spot” for your own skill and fitness level.
BEGINNER COMBO
Repeat 3-5x:
Tripod Get Up & Down to Long Sit – 3x each side
Foot Hand Crawl ~10m
Single Arm Throw – small/light object – 2x each side
Run ~50m – along water, if available.
Cooldown: Barefoot walk on the beach, at the park, or wherever you are, and collect as much plastic trash as you can. You’d be surprised at how much you can fit in two hands.
Note: if some of these movements are too difficult, you can practice your Hip Hinge and/or Stepping Under instead of the Tripod Get Up. Also, the Knee Hand Crawl is more accessible than the Foot Hand Crawl. Finally, instead of running, you can walk briskly or trot slowly.
Check out the Intermediate Variation here.
Want more? Check out MovNat Online Coaching for high touch, personalized Natural Movement coaching, and rapid feedback. You can even request me as your coach, just add my name to the notes: