Home Workout | Rebalance & Rebuild Your Body!

Download Your Free e-book: "How to Maximize Your First Year of Climbing" - the guide I wish I had when I started:
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With climbing gyms closed around the world, we look to do our part for the collective good by staying at home. While this may be a time of stagnant uncertainty, it can also be a time for rebalancing and rebuilding.

In the past year I’ve grown into a better climber, but I’ll also admit that I’ve declined as an athlete. Becoming focused on one sport has drawn my attention away from the things that got me here. Now, with this sudden abundance of time, I hope to reconnect with some familiar movement patterns.

This video will go over a workout you can do at home with minimal equipment. The aim is to improve full body strength and mobility. That way, when this is over, we can return to the climbing gym as better functioning, well-balanced athletes.
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[tomohnehut]

Wow, "warm up", "for Beginners", "step by step Evolution", "use this at your home"... this Video has it all! Very impressive work.

[quinnang]

I have to agree. Best fitness channel on YouTube. No cockiness, no selling, pure technique. Very inspiring.

[JamesCT]

(TRANSCRIPTION) Movement's Quarantine Workout for Rebalancing and Rebuilding:
1. PUSHUPS
Warmup - External Rotations x10 and 5 slow pushups.
B: Kneeling Push-ups 3 sets 10 reps
I: Normal Pushups 3 sets 10 reps
A: Lizard Pushups 3 sets 10 reps (5per leg)
2. HANDSTAND WALKS
Warmup - Wrist Circles 8 each direction and Downward Dog
B: 1 Walk in&out with 10 sec hold
I: 2 Walks with 3 sec hold
A: 3 Walks with 3 sec hold
3. BRIDGE ROTATIONS
Warmup - Crab Pose 20 sec and Sphinx 20 sec
B: Wall Rotations 3 sets 6 reps (3 per arm)
I: Floor 3/4 Rotations 3 sets 6 reps
A: Floor Full Rotations 3 sets 6 reps
4. TUCK PLANCHE
Warmup - 10 Scapular Pushups
B: Chair/Stool w/ Feet Below Hands 3 sets 10 secs
I: Feet lvl w/ Hands 3 sets 10 secs
A: Hands on Floor High Feet 3 sets 10 secs
5. L-SITS
Warmup - Active Forward Fold 30 secs
B:Chair/Stool Tuck Sit w/ knees tucked high 3 sets 10 secs
I: Low Legs Straight 3 sets 10 secs
A: Legs Straight lvl w/ Hands 3 sets 10 secs
6. PISTOL SQUATS
Warmup - 10 slow Full Range Squats and End Range Holds 10 sec per leg x2
B: Rolling to End Range + Squat 3 sets 10 reps (5 per leg)
I: Rolling to Stand 3 sets 10 reps (5/leg)
A: Pistol Squats 3 sets 10 reps (5/leg)
7. PULL UPS
Warmup - Scapular Shrugs x 5 reps
B: Jumping Negatives 3 sets 3 reps
I & A: Pull Ups 3 sets 6-10 reps
Enjoy :) #STFHome #FlattenTheCurve

[noemi]

thanks for adding the warm-up for each exercise specifically instead of a generic one at the beginning

[musiea]

I really like how he has beginner's version of each movement for non-flexible people ! :)

[federicasechi]

0:58 pushups
2:23 handstand walks
3:36 bridge rotations
5:01 tuck planche
6:02 L sit
6:57 pistol squat
8:34 pull ups

[fangjieyan]

This is the best 'calisthenics progressive guide' I have ever watched, thank you! Can't believe I found this in climbing category lol

[Glimmerlight]

This was the most fun, and natural feeling workout I've ever found on Youtube. Thank you so much!

[dianepayes]

That cat is adorable! Thanks for breaking all of these down. Getting stronger for when we can all get back to climbing!

[olmo]

Absolutely loving the vibe of your videos! Super chill and full of knowledge

[ScottLuong]

I've never seen a better pistol squat in my life :0 wow

[vasundras]

I’m not a climber, I’m a yogini. I found this incredibly helpful. Thank you for your work. I feel like when quarantine ends, I may feel confident about learning how to climb.

[DrDavidSmith]

Just to say thanks for posting this. I started the workout in March not able to do much could hardly roll into the pistol squats. Now six month later I'm holding the tucks on bars in 3x 3 reps, doing pistol squats while my coffee brews. Smashed my first 7a on a slab at the gym that hand a downward left-handed push and two one leg stands on 5 mm holds. Keep smashing it :)

[paolofumich]

I especially appreciated the warm-up and mobility exercises, no time wasted, and streamlined into the actual workout. Great job!

[tryenc]

I find your explanations so intuitive. I took a bouldering lesson and actually referred my teacher to your videos because I thought you did a better job explaining how to prevent barn dooring. Any chance you could do a video on a hangboard routine or could you refer me to one that you like? Thanks!

[Evan-njql]

He seems to be a professional killer character in a movie.

[konverso]

I'm subscribed to 193 Channels. Yours is the only one I turned notifications on.
In other words: Thanks a ton! Your content is the most valuable to me and your calm, kind and humorous way of teaching is more than welcome - especially these days. Thanks again! <3

[robynmcsharry]

Thanks, I moved from 6c+ to 7a for the first time in January and so far it has been more about efficiency than strength. In recent years, the only other exercises that I have 🐝 doing are running, cycling, walking, stretches and push ups. Thanks for the advice.

[jackcarsen]

the cat saying you suck at the end, made you my favorite climber on YouTube

[kayT]

I am so glad I found your channel. I have loved climbing all my life but have not easily found resources for climbing *and* for conditioning outside of climbing. I also loved that you were relaxed in your explanation of the video, and while doing the exercises. You utilized form and function over something flashy or loud. Most places I go for things relating to fitness overwhelm me shouting and music not to my particular tastes. This was very refreshing.