MOVEMENT – Move This

Workout: Get a Move on Your Spring Training

By 24Life

If you’ve shaken off that winter chill but you haven’t set your sights on a specific race or event, don’t lose momentum before you start. Now is a great time to use body-weight movement to prepare for better mobility and movement ability, no matter what your preferred activity is or will be later in the season.

For the first four weeks:

  • Do the workout two days per week.
  • Perform two sets of each exercise.
  • Find an activity you enjoy for a third day of movement. Go for a walk with a friend, play a game of squash, take a Group X class or go for a swim.

For weeks five through eight:

  • Do the workout three days per week.
  • Perform three sets of each exercise.
  • Use your fun activity to give you a fourth day of movement.

Split Stance to Hip Hinge to Overhead Reach

Reps: 5 with each foot forward
Sets: 2
Tempo: Slow

  • Set your feet hip-width apart, and line up the toes of your right foot in with the heel of your left foot.
  • With your knees bent, hinge forward at the hips, maintaining a long spine straight.
  • Push your hips back and reach for your shins.
  • Return to standing and reach overhead with both hands while pressing your hips forward.

Wide Lateral Squat With Same-Side Torso Rotation

Reps: 5 each side
Sets: 2
Tempo: Slow

  • Start with your feet hip-width apart and your arms held out front at chest height.
  • Step to your right, sink into your hip and rotate your upper body to the right. Return to the start position.

Hip Bridge With Dorsiflexion

Reps: 10
Sets: 2
Tempo: Slow with pause

  • Lie on your back, hands by your side and feet hip-width apart. Flex your toes up toward your shins so your heels are resting on the floor.
  • Push your heels into the ground as you lift your hips up toward the ceiling. Pause one second at the top, then slowly lower down.

High Plank With Hip Flexion/Extension (Spider-Man)

Reps: 5 each side
Sets: 2
Tempo: Slow with pause

  • Start in a high-plank position.
  • Bring your right leg forward so your right knee meets the outside of your right elbow, hold here for one second, then return to the start and repeat with your left leg.

Alternate Side Lunge With Reach for Foot

Reps: 5 each side
Sets: 2
Tempo: Slow

  • Start with parallel feet, hip-width apart.
  • Step to your right side and reach your left hand to your right foot as you press your hip backward. Keep your feet parallel throughout the movement.

Ground to Standing Forward Lunge to Balance to Backward Lunge

Reps: 5 each side
Sets: 2
Tempo: Slow

  • Begin kneeling. Step your right foot forward and come up to stand, then balance on your left leg, bringing your right knee to hip height.
  • Reverse the move and step your right foot back into a lunge. Drop your knee to the floor and come back into kneeling.
  • Repeat on the opposite leg.

Dumbbell Shoulder PNF (Proprioceptive Neuromuscular Facilitation)

Reps: 10
Sets: 2
Intensity/Load: 3-4 RPE (rate of perceived exertion, on scale of 1 – lowest – to 10 – highest)
Tempo: Slow

  • Stand with your feet shoulder-width apart and your right foot slightly forward.
  • With your right hand, hold a dumbbell in front of your left hip so that your palm is facing your body.
  • Raise your right arm up and out to your right side at shoulder height with your palm facing away from you. Pause here for one second before returning to the start position.

Dumbbell Skier Pull/Squat

Reps: 10
Sets: 2
Intensity/Load: 3-4 RPE
Tempo: Slow

  • Stand holding two dumbbells parallel to your shoulders.
  • Sink down into a squat while keeping both arms straight.
  • At the bottom of the squat, pause and pull your elbows down toward your rib cage, then slowly return your arms out straight.
  • Slowly return to standing and pause one second before you squat again.

Video credit: Ingus Kruklitis, Shutterstock
Photo credit: Jacob Lund, Shutterstock; Tom Casey,
Hair and make-up: Chanel
Model: Michelle “Chellie” Thomas, 24 Hour Fitness


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