Movements & Sample Custom Workouts

Build your own workout!

Design your own customized workout using our MoveWell Movements Library. There are 76 movement videos in the library, all categorized by core, upper body, lower body or total body movements. With so many different options, there are nearly endless ways to custom design your own workout, simply by mixing and matching the different movements to meet your needs.

Tips for building your own workout

  1. Think about your own personal goals. For example, if you have a goal to improve your core strength and your balance, select exercises specifically from the core movement category. If you want to break a sweat and burn calories, focus on movements from the lower body and total body categories.
  2. Determine how much time you can commit to your exercise. Studies show that you can experience the benefits of exercise by doing just 10 minutes at a time. Ideally, you should aim for 30 minutes a day most days of the week, with the end goal to be 150 minutes of exercise each week, but that’s not always realistic. Ffigure out how much time you have, and recognize that a little movement is better than no movement at all.
  3. Choose your exercises. Plan to choose four to 10 movements from the MoveWell Movements Library. Do each movement at least two times, but no more than five. Go for 30-60 seconds of work and 10-30 seconds of rest. Go through the series as many times as you can, depending on the time that you have.
  4. Select movements that you enjoy, but don’t completely avoid the movements that you don’t enjoy. As long as those movements don’t cause pain, if you find them challenging, keep them in your workout and give yourself a chance to improve.
  5. Create a YouTube playlist and add the selected movements to your playlist. If you like, you also can add rest timers between the movements. (You’ll need to add a separate timer for each rest.) Now you’re ready to enjoy your custom workout!

Check out some of our sample custom workouts below if you need some inspiration.

Movements Library

Mini MoveWells

(Click image to open YouTube video)

Sample custom workouts

(Click image to visit YouTube playlist)

Sample 30-minute cardio/legs workout

Sample 15-minute core workout

Sample 20-minute upper body workout

YouTube playlist of all MoveWell movements