30 MOVES IN 30 MINUTES | At-Home Bodyweight Workout
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- Опубликовано: 6 июл 2024
- Stuck at home? Let's move! Follow me through one of my favorite workouts - 30 bodyweight movements in 30 minutes.
This is a total body workout that blends mobility, strength, conditioning, and stretching. You don't need a lot of space or equipment (just a resistance band for 2 of the 30 minutes).
Challenge yourself without over-stressing your body. Stay active, spark your immune system, and keep a positive mindset as we make it through this challenging time.
Sending much love to everyone out there. Stay safe & healthy!
⭐️ FREE 10-day Ground Mobility Course
www.movementparallelslife.com...
⭐️STRENGTH & MOBILITY TRAINING PROGRAMS on my APP
my.playbookapp.io/kellen-milad
⭐️ 6-week MORNING MOVEMENT program
www.movementparallelslife.com...
⭐️Round Movement Mat
Here’s the link to the mat I use: bit.ly/3dsAJuv
⭐️Follow me on INSTAGRAM
/ movementparallelslife
0:00 Introduction
0:39 and a resistance band
1:24 Knee Hand Spinal Articulation
2:34 Kneeling Rotation Reaches
3:43 Kneeling Hip Rotations
4:52 Half Kneeling Get Ups
7:16 Arm Circles & Shoulder Twist
9:31 Single Leg Balancing (right)
10:42 Bodyweight Squats
11:54 Scapular Push Ups & Shoulder Taps
13:08 Side Sit Spin
14:21 Foot Hand Crawl 2-point Hold
15:27 Rolling Get Ups
16:39 Split Squat Jumps
17:49 Push Up + Rotation Roll
19:01 Resistance Band Rows
22:32 Back Rolls
24:48 Half Kneeling Side Kick (left)
27:06 Tuck Ups to V Sit
28:25 Full Bridge Push Ups
29:32 Straddle Long Sit
30:39 Crossover Sit
34:09 Split Squat / Split Hinge
35:16 Deep Squat
I highly recommend this workout for anyone suffering from bodyweight movement boredom; it’s full of new ways to move and, even more importantly, an invitation to make movement your own. Keep flowing, movement family. ❤️🌎
The only sad thing is you don't have more views than you deserve, your videos are great 👏
love this for creative recovery day flows
I love the way you can use and exercise every muscle involved in each move, as you need to or want to. Freedom to the max.
Wow I am so impressed! I have spent the last 36 years lifting weights and practicing martial arts, until a couple of weeks ago when I began to feel severe pain in my neck, upper back and head. I had to stop the weights and kickboxing and start walking more. Then I stumbled across Primal Movement, my body ached like never before - in a good way and I really enjoyed the practice. Thank you - you’ve opened up my mind and body to a new and much safer way of training.
Welcome! A lot of people find that these movement practices help them reduce chronic aches & pains and perform better in all the movements they already love. The more you explore movement the better it gets. Best wishes!
I simply feel the same!
This was one of the best workouts I’ve done in a long time. Switching it up every minute kept it diverse, entertaining, and fun. And I broke a crazy sweat! Thank you - please feature more workouts like this!!!
Thank you so much! Awesome workout as always!
This is Gold , Much Appreciated 😆
It’s always a pleasure to feel my body through you movement! Thank you ❤️
Thank you Kellen! Such a perfect practice, feeling amazing throughout and after.
Really Enjoyed that. Thank you Sir. Respect!
Thank you for this!
The best way to start the week-end being vitalized and flowing, thank you! 😊🙏
So awesome!
Great work man ...Bravo !!!
simply wonderful thankyou!
Thanks for the good vibes this workout brings us. Peace!
Thank you as always. Another wonderful movement practice. Peace and blessings to all.✌💜
Thank you, MPL!
Loved this! Simple but effective all in all workout!
Thanks Kellen, really enjoyed it !
Fantastic workout!
Love this
Another great one, always new and refreshing variations to the movements we love.
Thanks coach 🙂
I love this! Thank you!
Great job thanks !
You rock bro! Best classes, always
Thx your up load !😘
After your workouts, fall in sleep easily
Your work is a godsend my friend. Been including your movement mentality for a year now and it has helped me both physically feel better and humbled mentally. Ive had other people notice what i do because they were in pain from conventional training. And instantly pointed out your channel to them. Cheers!
Thanks man, a very complete routine!!!
I've been doing your workouts for s while now.. all very good and I like the way you narrate them while you fully focus on the workout all that said this one was thus far my favourite
Great moves, I will have to try these out!!
So good!
Thanks brotha! ! !
Thank you for this workout. You make it look so easy. I'll be doing this again.
Love the workout - love the exit move ❤
loveee your vidsss, keep it up!!
For sure! Thanks for your support🤘🏽
Love your routines 💕😍
Thanks man! I've been doing BJJ for several years, and these movements are very helpful and practical for the sport. I also appreciate you putting in the sweat with your viewers!
nice burner this one bro! thanks as always! you should enable donations on here. x
Workout complete! Thanks for posting a lot of new videos during this coronavirus pandemic!
Amazing workout, as always. Not too intense but I sweat and feel great. Thank you!
Thank You! Such a joy to feel my body in this way! So exciting to find something to be inspired about! XO
This is really nice. It has giving me lots of good ideas.
Too good
Very Nice!🙏
Excellent exercise video (one of the few I've seen in awhile). You explain each movement clearly and you don't expect us to be yoga master in each exercise.
absolutely amazing!!! this was the best way to finish off a workday after sitting at a desk for the past 7hrs :)
Ugh, I bet! That's a long time, great to go through these movements and bring some balance! Thanks for watching✌🏽
Great Workout brother! Thank you all the way from Angola 🇦🇴😊
Thank you so much 😅🙏
MPL. love your stuff. my vote on your app's workout channels:
(1) movement. warmup, mobility, stabilization.. each one featuring a slightly different overall primal movement pattern. the elixir of sitting so much. our bodies are meant to move like this!
(2) strength. slow pushups, handstands, pistol squats, low cartwheels, hanging, parallettes, planche, etc. each workout has ways to make it easier and the series keeps us strong!
(3) slow down. floor rolling, meditative movements, all very slow big body movements that are trance-like, sleep inducing.
That's it. i would do #1 in the morning. #2 sometime mid day. #3 in the evening. like 3 vitamins for the day, every day!
I love this video! I have been using your workouts for two months now (I got hooked!) and they are so, so good.
Thanks so much Erin! Happy to hear you're digging the movement. I'll keep the videos coming, you keep on moving🙏🏽💛
Just found your channel this week via Strength Side. Thanks for all you do!
Welcome!! Happy to share the movement goodness, keep flowin'🤘🏽
thank you🤗😄 that was a tough one! no break in between, puh😉😋
This is really good!!! def a fav of mine of your routines. i felt so wonderful after this workout. 30 mins is perfect amount of time, and love that this hits all the body parts, including strength training. I just added in a pike handstand pushup at the end and a door frame rhomboid exercise and it was A+.
Precious , so so grateful thank you 🙏 so much for your videos I find them very helpful. Be well!
I love this so much. I also train with Kat Musni and mentioned your channel and she said she had trained with you! Thanks so much.
Was looking for some new excercises and this was really helpful thank you!
Awesome! Lots to sort through here on this channel and posting more on IG too.
I've been following your work for a few years and I just want to say thank you!! It has been refreshing to have new content from you to follow along with at home!! Keep up the great work, getting people moving well 😁
Thank you Margaret! Much appreciated🙏🏽
OMG!! Absolutely loved this warm up, it made my process so much smoother since this type of movement is so new to me. But I can feel the benefits of this system for locked up areas in my body that I have trouble with. Thanks Kellen!
Nice work! Keep it up...the practice only keeps getting better and better as you learn how to do it your way. Thank you for watching🙏🏽
thanks....love your workouts'
Thank you for following along!🙏🏽
Awesome ground workout and start in the am- i so needed for shaping up into surf season and combat sports! I am ready to tackle the work day! You're fan from Guam, Hafa Adai !
Thank you again, this is a great lesson, it feels so good after that training . 🙏 It's a good way to finish the week. 😁😍
These practices are just the best in my opinion. I used to schedule my workouts and often felt tired and very tense. This here is different... I find myself often checking out a practice even if no workout is scheduled that day.
It's also amazing for regular sports (in my case discgolf). Practicing this balance between effort and ease, tension and relaxation, mobility and strenght makes everything else so so much easier.
Today was the first day I got the backroll down really nice and controlled and all it took was surrendering into the movement and not forcing it.
Keep up the great work!
I loved thos SO much! ⭐️ encourages us to challenge and explore our bodies in whole new ways! Look forward to seeing more content! ⭐️⭐️⭐️😀
So glad you found this practice! Enjoy the channel, Megan!✌🏽
Love this one although i love them all!
Fav
This was tremendous.
amaziiiing
Thank you ! You help me a lot for the recovery of my shoulder 🙏
I've had shoulders problems in the past too - this helps bring balance. Happy to help!
Great
Loveeeeeeeee
I will try This..
Excellent! I wish I’d found your channel earlier, but better later than never.
Wow! This is a perfect and awesome routine for where I am in my movement journey. Thank you my guru!
Excellent, happy to share! Keep practicing and listening to your body and you become your own guru! Best wishes🙏🏽
@@StrengthFlowFitness So true! I recently attended a Wim Hof Workshop where I was told the same thing, i.e., "Be Your Own Guru". I love it!
Great sequence. I just discovered your channel and love the workouts. They have a great combination of agility, strength and flexibility and by the looks it are derived from a wide range of sources like yoga, HIIT, animal flow and more. Thanks for sharing! 👍🏼
thank you. hard and so good
ps. nice “teaser”.. u r a pilates natural
love your workouts. Our body is capable of so many different movements. Use your bodies people!
Appreciate your support 🙏🏽Keep on moving!
Our mind will give up way before our body
I am primarily a cyclist and this workout made my hips/lower back feel so good!
That's our goal here - to give you tools & practices that will promote longevity & pain-free movement so you can keep enjoying in all the activities you live for a lifetime.🤘🏽
just did this, it was perfect! thank you :)
Thank you Amina🙏🏽💛Planning to film a stretch session today
@@StrengthFlowFitness looking forward to it!!
God dam I love this guys stuff !
I guess that means you're digging the movements and feeling gooooood!! I love it! Keep on flowing 🤘🏽
is this video in your playbook under mobility channel? i like it!
Love the systema rolls
I swear rolling patterns are some of the best for staying loose and limber. Graceful aging.
@@StrengthFlowFitness the rolls are humbling for sure! My kids think it's hilarious when I do them.
Can you do more of these? Maybe 45 min movements too
Great video , thanks! Quick question....where kind I purchase the round mat you are using?
❤
🏋🏽♀️🔥
amazing workout we do it everyday.. gets you sweating but not an overkill! Excellent job! Where can we ind more of your videos?
Check out the playlists I have here on my RUclips channel and try my training app for more in-depth practices and training programs! my.playbookapp.io/kellen-milad
Thanks for watching✌🏽
@@StrengthFlowFitness thank you
You're saving my ass bro! 🙌💛❤
My pleasure, brother!
Thank you man, are these workouts enough for being fit or i should incorporate other sports like jogging, cycling.. Etc?
It all depends on your definition of "being fit" - that will vary from person to person. These practices coupled with a daily walk are enough to maintain good health. However, if you want to change your body composition and/or improve your performance I would recommend a combination of weight training, movement practice, and walking / running / cycling. Best wishes.
@@StrengthFlowFitness thank you very much for the videos, i really like them 👍
Dam, Bro! Next time you should change your video title to Snoop Doggs Song "I'M GONNA MAKE YOU SWEAT!" Cause I haven't immagine before that this would be so hard to do!!
Is it ok to do these movements without shoes?
Hi.....thank you for your great workouts. I wanted to ask if youre body is only the result of these moves or you have done weight lifting too?
I practice weightlifting and bodyweight training in addition to movement practice like this. Thanks for watching!
Thank you for the quick response....your work reminds me of ido portals movement practice...
really im always have time i see you your vedeo ....i like your lessons is amazing , but im just knoweldge ...if you can to used the first time ,...the movement specific your used is stretching ballistic or dynamic and you exercise doing during begining or finished lessons avoid injuries muscles
Do you have a longer continuous (instead of broken up into individual movements) follow along like this in the app ?
Yes, there are follow-along practices on the app...and many, many more in the MVMT // LFE On-Demand Collection www.movementparallelslife.com/the-collection
@Movement Parallels Life thanks, I have the app, I am just looking for the extended version for this specific workout as I prefer when it is an entire follow along rather than keep going back to play the next exercise 😉
Thanks for your job! I have a question. I want try one of your workouts, but a little more focused on strength(I'm interested to get a well balanced body with flexibility and strength), what video of yours can suggest to me to see? Thanks a lot.
I'm a big advocate for dedicated strength training with both bodyweight and weights. I try to keep things simple on RUclips to reach more people. I have in-depth training programs and exclusive follow along practices on my training app: my.playbookapp.io/kellen-milad
Also you might check out this long-format practice: ruclips.net/video/LkJFAWc545k/видео.html
@@StrengthFlowFitness Ok, thanks for your time and job, I will check those
where can I buy a round mat, like yours?
bit.ly/3bOQCso
25:45, source exhausted
Great. 👍 But where are the TIMESTAMPS pls?! ⚠️👎
I HOPE YOU ANSWER THIS QUESTION OR LETS SAY HOPE SOMEONE REPLIED TO ME.
WHAT KIND OF FITNESS IS THIS? CALISTENIC? YOGA? OR WHAT? IS. THIS A MUSCLE BUILDING? A FLEXIBILITY CHANNEL? AND LAST WHAT IS THE MAIN GOAL OF. THIS KIND OF MOVEMENT? DOES MY BODY LOSE WEIGHT OR BUILD LEAN MUSCLE DOING THIS?
Simply, this channel is about how I practice movement.
Movement for health, strength, mobility, athleticism, and artistic expression. I draw from many sources of inspiration.
I understand that categories are helpful in the beginning. "Natural Movement" or "primal movement" will do if you need some search terms. In my experience, however, these are "boxes" that limit us from seeing the full picture.
Goals will come and go throughout your lifetime - what you focus on in your 40s will be vastly different than your 20s or 60s. I believe movement & fitness is not so much about attaining any single result, but it's a way for us to understand LIFE. Every person is unique and has a unique life to navigate.
The constant is HEALTH. Take care of yourself so you can take care of others. Continue to grow as a human being for as long as you're breathing. Be the best version of yourself - that is the "main goal".
Movement is a reflection of who we are and how we live. This may be too "abstract" or "deep" to some people. It's not for everyone to understand. I'm just here sharing what I do as a way to help other people find their own path.
Hope that provides some clarity. Best wishes to you on your journey.