Natural Movement and Strength Training

Recommended Frequency:

3 times per week

🔍 Prepare for a Diet Discussion Like No Other! 🔍

Inspired By Creator

Carnivore Muscle @carnivore-muscle

Inspired By Guests

Jonathan @jonathanroumie

Nicole @nicolescherzy

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Preview Of Natural Movement and Strength Training: A Visual Guide

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You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Functional Strength Training

4:00 PM 45m

Perform a series of functional strength exercises that mimic natural movement patterns. This workout focuses on compound movements that engage multiple muscle groups and support overall fitness.

Builds functional strength and muscle mass
Improves overall physical performance
Supports bone density and joint health

Warm-up

Perform a 5-minute dynamic warm-up to prepare your body for exercise.

Cool-down

Perform a 5-minute cool-down with light stretching.

Squats

0% (5m)

Perform 3 sets of 10-12 bodyweight squats or weighted squats if available.

Push-ups

0% (5m)

Complete 3 sets of push-ups to failure or 10-15 repetitions.

Deadlifts

0% (5m)

Perform 3 sets of 8-10 deadlifts using a barbell or heavy object.

Pull-ups or rows

0% (5m)

Do 3 sets of pull-ups to failure or inverted rows for 10-12 repetitions.

Planks

0% (3m)

Hold a plank position for 3 sets of 30-60 seconds.

Natural Movement Practice

5:30 PM 20m

Engage in natural movement practices to improve overall mobility, balance, and coordination. This protocol focuses on movements that our ancestors would have performed regularly in nature.

Enhances overall mobility and flexibility
Improves balance and coordination
Supports functional fitness for everyday activities

Crawling

0% (3m)

Spend 2-3 minutes crawling on all fours, focusing on contralateral movement patterns.

Balancing

0% (3m)

Practice standing on one leg for 30-60 seconds per leg, repeating 2-3 times.

Hanging

0% (3m)

Find a sturdy bar or tree branch and practice hanging for 30-60 seconds, repeating 2-3 times.

Ground-to-standing transitions

0% (5m)

Practice moving from a seated or lying position to standing without using your hands, repeating 5-10 times.

Quick Links

What You'll Get

💪
Functional Strength
Compound exercises that mimic natural movement patterns help build functional strength that translates to everyday activities and improved physical performance.
💪
Muscle Maintenance
Regular strength training helps maintain and build muscle mass, which is crucial for overall health, metabolism, and longevity.
💪
Bone Health
Weight-bearing exercises and resistance training support bone density and joint health, reducing the risk of osteoporosis and fractures.
💪
Improved Mobility
Natural movement practices help improve overall mobility and flexibility, reducing the risk of injury and enhancing physical performance.
💪
Enhanced Balance
Practicing balance-focused movements improves proprioception and reduces the risk of falls, especially important as we age.
💪
Functional Fitness
Natural movements translate directly to improved performance in everyday activities and support overall physical well-being.

What you need to get started

As recommended by the creator

What do I need to start this routine?

Optional

Try It Out, Adjust As You Go!

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Hard work beats talent when talent doesn't work hard.
― Tim Notke

Natural Movement and Strength Training

Recommended Frequency:

3 times per week

🔍 Prepare for a Diet Discussion Like No Other! 🔍

Inspired By Creator

Carnivore Muscle @carnivore-muscle

Inspired By Guests

Jonathan @jonathanroumie

Nicole @nicolescherzy

11Views

0Likes

0Rating

Preview Of Natural Movement and Strength Training: A Visual Guide

What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!