Shake up your routines!
Enjoy these last few weeks of mild fall weather by getting outdoors to get some exercise! You can do a MoveWell workout; take a hike, jog or bike ride; or use trailside fitness equipment like the set in Cleveland Park where we’ll be having our MoveWell Live! event. If you want to get really fun and creative, check out this family-friendly fall workout Kendra designed that incorporates pumpkins into the fitness routine!
Check out all the MoveWell workouts from this year on this playlist, or make your own by putting together a playlist from our MoveWell Movements list.
Connect with us on Facebook for reminders of new monthly workouts, photos and event news.
Connect with us on Facebook for reminders of new monthly workouts, photos and event news.
Workout of the Month—November
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.
Objective
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.
Instructions
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.
Disclaimer
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 November workout here.
List of Exercises
Butt kickers with overhead punch
- Make it Easier: Move slower
- Make it Harder: Move faster
Cardio curtsy with rainbow arms
- Make it Easier: Move slower; don’t lunge as low
- Make it Harder: Add a hop
High-knee freeze
- Make it Easier: Move slower; keep knees low
- Make it Harder: Move faster
Floor touch uppercut
- Make it Easier: Move slower; don’t touch the floor
- Make it Harder: Move faster; squat lower
Star kicks
- Make it Easier: Knees to elbows instead
- Make it Harder: N/A
Rotating plank
- Make it Easier: Kneeling rotating plank
- Make it Harder: Add an alternating knee touch
Child’s pose push-up
- Make it Easier: Shallow push-up; take longer breaks
- Make it Harder: Do the push-up on your toes
Click here to open a playlist containing video demos of each movement in this month’s workout, including how to make them easier and harder depending on your fitness level.
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
Upper Body
- 1/2 Lift-off push-up
- Back extension + back fly
- Breaststroke back extension
- Child’s pose push-up
- Down dog + plank push-up
- Elbow plank alternate shoulder tap
- Hook + uppercut
- Inchworm (arms only)
- Kneeling lift-off push ups
- Kneeling plank hand walk
- Kneeling push-up with knee walk
- Lateral plank walk
- Oblique back extension
- Rotating plank
- Prone I-Y-T
- Tricep dips
- Towel lateral extension
Lower Body
- Alternating front kick
- Bridge + reverse crunch
- Broad jump
- Butt kick repeater
- Chair pose
- Double-pump body squat
- Double-pump plie
- High-knee freeze
- Isometric glute bridge with towel
- Lateral hop tap
- Lateral lunge + curtsy lunge
- Lateral lunge with reach
- Low jab + side kick
- Pendulum lunge
- Plank walkouts
- Prisoner squat with rotation
- Prone 1/2 snow angel
- Runner’s lunge
- Single-leg hip hinge
- Speed skater
- Squat + heel raise
- Squat + reverse lunge
- Tire run
Click here to open a YouTube playlist of all MoveWell movements used in workouts so far, then create your own workout by making them into a customized playlist!
Sample Custom Workouts
15-minute Core Workout (:45 work, :15 rest, 3x)
20-minute Upper-body Workout (:40 work, :20 rest, 4x)
30-minute Cardio/Legs Workout (:45 work, :15 rest, 2x with 1:00 b/w rounds)
Core
- 1/2 Dead bug
- 1/2 Kneeling wood chop
- 1/2 Lift-off push-up
- 1/2 Roll-up
- Back extension + back fly
- Boat pose with march
- Breaststroke back extension
- Bridge + reverse crunch
- Chair pose
- Child’s pose push-up
- Cross-body back extension
- Cross-body toe reach
- Cross-body V-sit towel twist
- Down dog + plank push-up
- Elbow plank
- Elbow plank alternate shoulder tap
- High-knee freeze
- Hollow body flutter kicks
- Inchworm (arms only)
- Isometric glute bridge with towel
- Isometric kickout crunches
- Kneeling lift-off push-ups
- Kneeling plank hand walk
- Lateral plank walk
- Modified bicycle crunch
- Mountain climber
- Oblique back extension
- Plank walkouts
- Prisoner squat with rotation
- Prone 1/2 snow angel
- Prone back extension snow angel
- Push-up knee walk
- Reverse tabletop + alternating march
- Rotating plank
- Single-leg hip hinge
- Supine trunk rotation
- V-sit roll back
Total Body
- 10-by-10 jogger
- Butt kickers with overhead punch
- Cardio curtsy with rainbow arms
- Dynamic bird dog
- Figure-8 knee raise
- Floor touch uppercuts
- Fly jacks
- Goalpost reverse lunges
- Heel-tap jump rope
- Jump jacks + prisoner squats
- Jumping jacks with overhead towel press
- Kneeling side plank leg lifts
- Lateral hop + heel raise
- Lateral shuffle + walking burpee
- Lateral squat with overhead reach
- Plank half jack
- Single-leg reverse lunge
- Stable skater
- Star kicks
- Tapbacks
- Walking burpee
