Create Your Own “Just Move” Workout
By Coach Elise Perez
There are going to be days where the last thing you want to do is train.
Maybe mentally you're just not there, or you’re feeling exhausted. Maybe you’re working with chronic pain or an injury. Or maybe your schedule is so jam packed, you feel there’s just no way to fit a workout in.
But you know you need to move and can’t get yourself there.
On days like this, we need a game plan.
So here it is: Build yourself a “Just Move” workout. This is an effective and efficient workout with a set of specific movements that you can perform well under fatigue and that cater to your goals and needs.
It should not be fancy or complicated by any means. We’re talking body weight movements, max effort and short rest periods.
Here’s an example:
Warm-Up:
2 Rounds (Rest 10 seconds between rounds)
Walkouts x 5
Yes, you still need to warm up. Walkouts are great because they hit almost every part of the body (hamstrings, core, hips, shoulders/wrists, chest) and increase your body temperature and heart rate very quickly.
E4MOM
EMOM structured workouts are awesome under a time crunch or when you yourself are feeling crunchy, because the rests are built into the rounds (so no distractions or too long rest periods). It also forces you to work faster and therefore at a higher intensity, because the faster you finish the more rest you have at the end).
Every 3 Minutes x 3-4 rounds (16 minutes max)
Every 4 minutes, perform the following movements consecutively for 3-5 rounds. Whatever time is left at the end of each 3 minute mark is yours to rest.
20 Air Squats
15 Push Ups
10 Alternating Reverse Lunges (L+R = 1 rep)
5 Burpees
Why these movements? They’re simple and can be done anywhere, they don’t require a ton of technique and they’re movements everyone should be able to do to some capacity. It’s a mix of lower body (including a single-leg movement which should not be neglected and is an easy way to add intensity to a short workout), upper body, and an explosive movement at the end to really get the heart rate up; not to mention burpees are great for teaching us how to get up off the floor and do so very quickly.
Is it vanilla? Yes. Is it effective, also yes.
Some things to consider:
If you follow this workout structure and find you have very little or no time to rest at the end, decrease all the reps by 2
Play with the time to make it fit your needs
Choose movements that get you closer to your goals:
Have you been working on your pull ups? Add a row or any back strengthening movement
Trying to improve your ankle mobility? Add a Deep Forward Lunge or Cossack Squat
Working through lower back pain? Add a Glute Bridge, Hip Thrust, Reverse Hyper
The possibilities are endless! Really make it work for you. You’ll find that the time will fly and you’ll feel so good having accomplished a workout when everything was working against you.
Sometimes just moving your body is good enough.
