Workout of the Day (3 - 19 - 2020)

This workout will be a sneaky one. These are odd movements that are great for mobility, and challenging the body in a foreign, yet simple way. The reps chosen will really get the heart rate up. So strap in, and have fun loosening up those hips, and then strengthening those glutes and shoulders.


*Disclaimer - If you have any medical injuries or potential health risks please consult your doctor before engaging in any strength and conditioning program. Forward Movement & Massage is not responsible for injury. We trust that with good judgement the movements are safe. Please move forward only if you are cleared to exercise by your medical professional.

If you have any signs of shortness of breath, dizziness, pain, or nausea please discontinue the exercise and seek medical attention.

Please listen to your body, do not overdo your own capacity to perform. Less is more, strong immune systems are balanced systems. Over training is counterproductive to this quarantine. Please use your own judgement wisely. Have fun!


Mobility - Bodyweight - Pyramid Workout


Format - You will complete one of the three variations below. Level 1 is easiest, Level 3 is hardest. If you are short on time, cap your workout time to be 25 - 30 min. If you complete it before then, bravo. If not, well repeat it in a few weeks and check on improvement. Rest as you feel you need to. Do not overextend yourself.


Level 1 - 3 Rounds - 10/20/10

Perform 10 reps of all exercises, 20 reps of all exercises, followed by 10 reps of each.


Level 2 - 5 Rounds - 10/12/16/12/10

Perform 10 reps of all exercises, 12 reps of all exercises, 16 reps of all exercises, 12 reps of all exercises, followed by 10 reps of each.


Level 3 - 5 Rounds - 10/15/20/15/10

Perform 10 reps of all exercises, 15 reps of all exercises, 20 reps of all exercises, 15 reps of all exercises, followed by 10 reps of each.


Exercise 1 - Scorpion Touches


Perform these to each side, counting L and R as 1.


Exercise 2 - Up/down Dogs


Perform this exercise by trying to keep the knees from touching the floor. If they need to, to assist the movement, that is fine. Just try to limit it.




Exercise 3 - Capoeira Lunges


Perform these to each side, counting L/R as 1. Make sure to try and get the back knee to the ground. It is important for the integrity of the movement.




Exercise 4 - Turkish Sit Up


Perform this exercise to each side counting L/R as 1. It is important to note here, that the movement is meant to be difficult. We suggest using a weight of some sort. If you do not have a dumbbell, some of the following will suffice.

A can of vegetables

A quart of water = ~2#

A gallon of water = ~8#

a bag/bottle of flour, sugar, or salt

The point is, there are many options.


This exercise is a great one for targeted sides of the core, and it is great to start the patterning for the full Turkish Get Up. One of our favorite exercises.




Have fun with this workout. Involve others around you, young and old, share, and please, keep your heads high, faith strong, and solution minded!


From our home to yours,

Melissa a

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