MoveWell

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!

Workout of the month – December

Get workout alerts!

Want notifications of new MoveWell workouts delivered straight to your inbox each month? Sign up to receive monthly workout email reminders. Note: You still can access videos on this page without signing up for workout alerts.

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

Each 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 health care 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 Prisma Health and its affiliate organizations from any and all claims or causes of action related to or arising from your participation in the MoveWell program.

List of exercises

Tire run

  • Make it easier: move slower
  • Make it harder: move faster, higher knees

Single leg reverse lunge with knee lift

  • Make it easier: omit the knee lift
  • Make it harder: straight leg kick instead of knee lift

10×10 jogger

  • Make it easier: move slower
  • Make it harder: move faster, higher knees

Squat + heel raise

  • Make it easier: stand near sturdy support or omit the heel raise
  • Make it harder: add a jump instead of heel raise

Single leg hip hinge

  • Make it easier: staggered stance hip hinge
  • Make it harder: extend arms overhead

Prone back extension snow angel

  • Make it easier: bent arm back extension
  • Make it harder: add snow angel legs

Elbow plank with alternate shoulder tap

  • Make it easier: Do the elbow plank kneeling
  • Make it harder: Do an arm extension instead of a shoulder tap

1/2 dead bug

  • Make it easier: bent-knee 1/2 dead bug
  • Make it harder: full dead bug

Sample warm-up & sample wrap-up

Sample warm-up

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

Sample wrap-up

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

  • 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