Making Exercise Convenient

We know it’s hard to make time for exercise, so we’ve designed MoveWell to be something you can do at home—or wherever you are—with no special equipment and no cost involved. We’ll post a different free online workout each month to keep you moving the whole year through. The workouts are great for all fitness levels, with “Make It Easier” and “Make It Harder” variations for each movement.

Don’t put it off for another day—make today the day you MoveWell!

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Workout of the Month—January

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Reminder: All adults should aim for a minimum of 150 minutes of exercise per week, which averages about 30 minutes per day, 5 days a week. We recommend performing this workout routine 2-3 days a week (on non-consecutive days) and choosing other activities like jogging, biking, swimming, yoga or group fitness classes on the other 2-3 days of the week.


This month’s workout features a series movements that can be performed using only a mat, a towel, a stopwatch or timer, a chair and your body. You can make each movement more challenging or easier, depending on your current fitness level. When the whole workout is performed, it provides a balanced dose of training for cardiorespiratory fitness, muscle endurance, balance and core stability.


Begin with a 4-5 minute total-body warm-up. Use the sample below or something similar, or go for a short walk and do a few stretches. Then perform the exercises in this workout in order, with intervals of 40 seconds work to 20 seconds rest. If you are new to exercise, complete the workout two times, taking 1-2 minutes of rest between the first round and the second round. If you’re feeling up to it, repeat the workout a third or fourth time. Finish with about 5 minutes of wrap-up and stretches using the sample wrap-up below or something similar.


You should consult your physician or other healthcare professional before beginning any exercise program. It’s important to understand that participating in an exercise program can lead to physical injuries. If you participate in MoveWell, you agree that you are doing so at your own risk, are voluntarily participating in Movewell, and assume all risk of injury to yourself. If you engage in the MoveWell program, you agree to release and discharge Upstate Affiliate Organization d/b/a Greenville Health System and its affiliate organizations from any and all claims or causes of action related to or arising from your participation in the MoveWell program.

View a print-friendly version of the January workout here.

List of Exercises

Double-pump body squat

  • Make it Easier: Single body squat
  • Make it Harder: Add a jump

Kneeling push-up knee walk

  • Make it Easier: Kneeling push-up
  • Make it Harder: Push-up knee walk

Lateral hop tap

  • Make it Easier: Lateral side step
  • Make it Harder: Double-foot lateral hop

Single-leg reverse lunge with knee lift (right)

  • Make it Easier: Omit the knee lift
  • Make it Harder: Straight-leg kick instead of knee lift

Single-leg reverse lunge with knee lift (left)

  • Make it Easier: Omit the knee lift
  • Make it Harder: Straight-leg kick instead of knee lift

Tire run

  • Make it Easier: Move slower
  • Make it Harder: Move faster, higher knees

V-sit with towel twist

  • Make it Easier: Keep arms close to body; don’t rotate
  • Make it Harder: Add alternating knee lift

Kneeling elbow plank with shoulder tap

  • Make it Easier: Leave out shoulder tap
  • Make it Harder: Elbow plank with shoulder tap

Back extension snow angel

  • Make it Easier: Bent-arm back extension
  • Make it Harder: Add snow angel legs

Jumping jacks with overhead towel press

  • Make it Easier: Half jack
  • Make it Harder: Air jack

Objective: This sample warm-up consists of 10 movement patterns organized to prepare the entire body for moderate to vigorous exercise. Movements should feel progressively larger and more challenging. The heart rate and core temperature should be slightly elevated at the completion of the sequence.

Instructions: Perform the movements in sequence, spending 30-60 seconds on each movement and transitioning immediately into the next exercise.

Total time: 5-10 minutes

  • Marching knee hug
  • Cross-body back step with overhead reach
  • Side shuffle + low reach
  • Low-intensity butt kicks
  • Alternating body hugs
  • Frankenstein cross-body kicks
  • Jump rope (invisible)
  • Side squat with towel chest press
  • Reverse lunge with towel overhead extension
  • Walking burpee

Objective: This sample wrap-up consists of movements and postures organized to help recover from a total-body exercise routine. The heart rate, breathing rate and core temperature should return to resting at the completion of the sequence.

Instructions: Perform the movements in sequence, spending 10-30 seconds on each posture and transitioning immediately into the next.

Total Time: 5 minutes (minimum)

  • Standing cat/cow stretch
  • Standing quadriceps stretch—right
  • Seated or standing figure-4 stretch—right
  • Standing forward fold
  • Standing quadriceps stretch—left
  • Seated or standing figure-4 stretch—left
  • Standing adductor stretch
  • Standing hip flexor stretch—right
  • Standing calf stretch—right
  • Standing hip flexor stretch—left
  • Standing calf stretch—left
  • Standing rear delt/lat stretch
  • Standing pec minor + major stretch
  • Standing trap stretch

January print-friendly workout | view
February print-friendly workout | view
March print-friendly workout | view
April print-friendly workout | view
May print-friendly workout | view
June print-friendly workout | view

July print-friendly workout | view
August print-friendly workout | view
September print-friendly workout | view
October print-friendly workout | view
November print-friendly workout | view

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