MOVE430 Daily Workouts
We are thrilled to be sharing these workouts with you in support of KidSport MOVE 430. Join our team or donate here
We’d love to see you moving – tag us on Instagram @athletecentre and use hashtag #TACTeamMOVES
Disclaimer: Consult with your physician or qualified health professional before starting any exercise program. By participating, you accept the risks and take responsibility for your own health. Modify exercises as needed and stop if you experience any discomfort.
Day 1: Functional Mobility Foundations
Equipment Needed: A tennis ball or ball of socks.
Length: 34 minutes
Day 2: Movement Mastery Foundations 1
Equipment Needed: a bench, chair or other stable elevated surface. A dowel or broomstick. Optional: a weight or heavy backpack for squats.
Length: 55 minutes
Day 3: Movement Mastery Foundations 2
Equipment Needed: dowel or broomstick, weight (can use a milk jug or filled water bottle)
Length: 55 minutes
Day 4: Yoga Foundations
Equipment needed: yoga block or stack of books.
Length: 41 minutes
Day 5: Core Foundations
Equipment Needed: bench, chair or edge of a couch.
Length: 42 minutes
Day 6: EMOM Workout
No equipment needed. Optional Equipment: skipping rope, weight for walking lunges
Length: 15 minutes
Day 7: Functional Mobility
Equipment Needed: a hard book or tennis ball
Length: 41 minutes
Day 8: Movement Mastery
Equipment Needed: load that you can hold in one hand (weight, bag with cans, water bottle)
Length: 48 minutes
Day 9: Yoga
Optional Equipment: yoga block or stack of books.
Length: 38 minutes
Day 10: Core
No equipment needed.
Length: 42 minutes
Day 11: Dynamic to Isometric Workout
Equipment Needed: two loads that you can hold in your hands (weights, water bottles).
Length: 23 minutes
Day 12: Functional Mobility
Equipment Needed: foam roller (or tightly rolled towel), dowel or broomstick, bench, chair or edge of couch
Length: 48 minutes
Day 13: Movement Mastery
Equipment Needed: bench or chair, dowel or broomstick, load you can hold in one hand (weight, water bottle, jug).
Length: 53 minutes
Day 14: Yoga
Optional Equipment: yoga block or stack of books
Length: 41 minutes
Day 15: Core
Optional Equipment: light load (weight, water bottle, backpack).
Length: 57 minutes
Day 16: Body Weight Endurance Workout
No equipment needed.
Length: 10 minutes
Day 17: Functional Mobility
No equipment needed.
Length: 34 minutes
Day 18: Movement Mastery
No equipment needed.
Length: 38 minutes
Day 19: Yoga
No equipment needed.
Length: 40 minutes
Day 20: Core
No equipment needed.
Length: 42 minutes
Day 21: Eccentric Loading Workout
Equipment Needed: load that you can hold in one hand (weight, water bottle, jug, small bag)
Length: 38 minutes
Day 22: Functional Mobility
No equipment needed.
Length: 35 minutes
Day 23: Movement Mastery
Equipment Needed: dowel or broomstick, load you can hold in two hands (weight, heavy duffel bag)
Length: 48 minutes
Day 24: Yoga
Optional Equipment: yoga block or stack of books.
Length: 43 minutes
Day 25: Core
No equipment needed.
Length: 32 minutes
Day 26: Every 30s Workout
Equipment Needed: load you can hold in each hand (weights, water bottles, jugs, small bags), a line on the floor, a step to do step-ups
Length: 36 minutes
Day 27: Functional Mobility
Equipment Needed: an elevated surface such as a stool or chair or step.
Length: 43 minutes
Day 28: Movement Mastery
Equipment Needed: a dowel or broomstick and a load you can hold in one hand (weight, water bottle, jug).
Length: 48 minutes
Day 29: Yoga
Equipment Needed: Yoga block or chair/wall for support.
Length: 41 minutes
Day 30: Core
Optional Equipment: light load you can hold in one hand (weight, water bottle)
Length: 48 minutes