I've attended several MovNat workshops and the workouts themselves are not inherently structured (i.e. do X,Y,Z for 8 reps x 3 sets x 3 days a week), but they can be.

A typical MovNat workout may start with a mobility series. For example, sitting down with your legs folded underneath you and stepping out into multi-directional lunges. Going from a full squat (butt on the ground) to standing in various ways (using both hands to assist, using one hand to assist, using no hands to assist by rocking back first and then rocking forward onto the feet).

After warming up, a "combo" may be constructed based on what is available in the environment. Is there a log or heavy stone around? Good! That can be either picked up in a deadlift style, hoisted to shoulder height and carried for a distance, pressed over head, or thrown. If there is a post or a pole, it could be used to climb on (like climbing a coconut tree, keeping your feet under your hips and you legs splayed out). If there are some monkey bars, they could be used for brachiation (swinging like a gibbon) or if it is a single pull-up bar, you could work on your single leg swing, forearm kip, "dough boy", or muscle up (all ways to get from a dead hang position below the bar to on top of the bar.) If you have a little space, you can practice landing softly with tuck jumps, or landing broad jumps precisely by focusing on a specific target. You could also incorporate some crawling patterns by moving on all fours in different directions ("cat walk", "monkey walk", etc.) A sturdy fence might provide an opportunity for balancing, and if you can do that, perhaps walking along the fence, moving into and out of a squat, or doing "kick throughs" (placing one hand on the beam while kicking the inside leg forward and then back, switching sides and repeating with the other leg).

I hope this makes some sense, but in essence, MovNat is about exploring your environment with mindful movements. It's not about tearing around as fast as you can while huffing and puffing, it's about efficient coordination and effective technique while locomoting (climbing, running, jumping, crawling, swimming, etc.), manipulating (throwing, catching, moving objects), or combating (self-defense in the style of Krav-Maga).

He has some links to videos that you can watch showing some of the movements, but basically it is crawling, lifting, jumping, and climbing. Go watch young kids and toddlers play, and you will have an idea of the movements.

Check his website now. Since January, they have been posting many new combos, workouts and they provide many detailed explanations of some of the fundamental movements. There is also a program on breakingmuscle.com.

Hi, my name is Neil and I'm a certified Movnat Trainer. I think first of all, try to forget about the workout mentality and start to understand your own body, see if you a moving correctly and efficiently. Then work on all your natural movements (Movnat) attributes or skills, which are: walking, running, jumping (there a many different types), balancing, crawling (again so many different patterns) climbing and swimming; they are your locomotive skills. Then you have manipulative skills like, lifting, carrying, throwing, catching. All of these skills have numerous variations and requirements depending on circumstance. Lastly, there are combatives, wrestling and striking.

Now, if you go through each of these skills firstly to see if you can perform them well, safely and with efficiency (most of us can't as it has been along time since we may have performed them) then you can start to drill them slowly, with focus, whilst working on the skills which you have difficulty in performing. Using this mindset will automatically give you a guaranteed 'workout'. Once you have gained a reasonable amount of ability in performing the skills, then take three to five skills and perform a 'combo' this is basically a circuit but the difference is we want not only to perform the skills and reps set down but we want to be able to flow from one skill to the other smoothly and with grace.

I think the biggest difference between general exercising and Movnat is that we look at each skill and concentrate on performing it well, and only then do we push the pace. Whereas, other conventions don't care if you can do a squat properly, they just want to push you but this will inevitably end up with someone getting hurt - as sure as eggs are eggs!

Think, skill first, then think about working out or PLAY as I like to call it! If you want to check out my Facebook and my blog, I will be posting videos and workouts soon.
https://www.facebook.com/ReEvolvehealthandfitness

Neil is right on. I'm also a certified MovNat trainer and I can say, this isn't your typical workout. At the early levels, the structure is not similar to what you'll find in a gym or Crossfit box. MovNat stresses learning the movements and becoming proficient before combination routines become an option. Trust me though, you'd be surprised how much you'll hurt after an entire day of hand-kneel crawling.

First, I'd recommend practicing and fine tuning your air squats, broad jumps, vertical jumps, crawling, barefoot running, deadhangs, and deadlifting medicine balls. Those are some of the fundamental movements that can be approached by anyone with access to the internet.

If you're interested, I'd suggest taking the course. It really improved my coaching and assessment of functional movement; more importantly, it gave me solid tools to progress in my own fitness practice.