Darryl Edwards's Blog, page 2
December 13, 2024
Movement Advent 2024 Day Fourteen
Movement Advent 2024 - Fun Daily Fitness Advent
Primal Play Method Movement AdventDay 14: BEAR POSEWelcome to Day 14 of our 24 Days of Movement Advent(ure)! 🎄
Today’s challenge is the Bear Pose—a static, quadruped position that engages your core, shoulders, legs, and stabiliser muscles in an isometric hold. This movement might look simple, but the effort lies in maintaining the pose with precision and control.
The Bear Pose is an excellent way to build strength endurance while teaching your body how to stabilise itself in a functional position. It also draws on the Primal Play Method® by mimicking the posture of a bear, connecting you to natural, animal-inspired movement. Let’s get ready to pause, pose, and feel the burn!
Why Participate in thIS Movement Advent(ure)?The 24 Days of Movement Advent(ure) brings you playful, effective exercises inspired by the Primal Play Method®. These daily challenges are designed to build strength, mobility, and endurance while keeping fitness fun and engaging. Let’s keep exploring, playing, and strengthening our bodies together this holiday season!
“It’s time for an active play movement snack”Today’s Movement ChallengeBear Pose
Time to Play: Hold for up to 60 seconds
1️⃣ Crouch Down: Begin on all fours with your hands and feet shoulder-width apart.
2️⃣ Align Your Body: Position your shoulders, elbows, and wrists in alignment.
3️⃣ Knees Under Hips: Drop your knees directly under your hips, keeping them elevated a few inches off the ground.
4️⃣ Neutral Spine: Maintain a neutral back position, avoiding arching or rounding.
5️⃣ Hold the Position: Engage your core and stabiliser muscles to keep your body steady.
⏲ Pro Tip: Focus on controlled breathing to help maintain the position. You may notice small adjustments happening as your stabiliser muscles work to keep you balanced—this is part of the challenge!
Why Try This?The Bear Pose is a deceptively simple exercise with a host of physical benefits:
Strength Endurance: Builds strength in your shoulders, arms, legs, and core through sustained effort.
Stability and Balance: Activates stabiliser muscles to improve overall body control and coordination.
Functional Fitness: Mimics natural movement patterns, enhancing your ability to move efficiently in daily life.
Core Activation: Strengthens your abdominal muscles, which are essential for posture and injury prevention.
Full-Body Engagement: Engages multiple muscle groups simultaneously, making it an efficient exercise.
This static hold also encourages mindfulness and focus, as you’ll need to concentrate on maintaining proper form throughout the movement.
Level Up Your Practice🆙 For an extra challenge:
Extend the Duration: Hold the Bear Pose for up to 90 seconds or longer.
Add Movement: Lift one hand or foot off the ground while keeping the rest of your body stable.
Slow Shoulder Taps: Tap your opposite shoulder with one hand at a time, maintaining balance.
🌟 Looking for a gentler option?
Hold the position for 20-30 seconds and gradually increase the duration over time.
Lower your knees to the ground for more support.
Tips for SuccessFocus on Form: Keep your spine neutral and your core engaged to avoid unnecessary strain.
Controlled Breathing: Breathe deeply to stay relaxed and focused during the hold.
Start Slow: If this is your first time trying the Bear Pose, hold for shorter durations and build up gradually.
Share Your ProgressHow did today’s Bear Pose feel? Did you notice those small stabiliser muscles kicking in? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to see your attempts and hear your feedback!
Don’t forget to invite a friend to join the fun—it’s always better when we move together!
RELATED: Try the Bear Crawl WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with active play every day!
December 12, 2024
Movement Advent 2024 Day Thirteen
Movement Advent 2024 - Fun Daily Physical Activity
Primal Play Method Movement AdventDay 13: Shoulder, Shoulder, Knee, Knee, Clap SequenceWelcome to Day 13 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re stepping it up with a playful, rhythmic movement that’s great for your body and brain: the Shoulder, Shoulder, Knee, Knee, Clap Sequence. This dynamic challenge combines cardio, mobility, and coordination as you tap, lift, and clap to the beat.
While it may sound a little tricky at first, this sequence is designed to boost your mental sharpness and get your heart pumping. Remember, the fun is in figuring it out, so don’t worry about perfection—just give it a whirl and enjoy the process!
Ready to test your coordination, move with rhythm, and give your brain a workout? Let’s dive in!
Why Participate in the Movement Advent(ure)?The 24 Days of Movement Advent(ure) is designed to make fitness fun, functional, and playful. Each daily challenge draws on the principles of the Primal Play Method®, helping you stay active, build strength, and sharpen your mind—all while having fun. Let’s keep moving, learning, and enjoying every moment this holiday season!
“It’s time for an active play movement snack”Today’s Movement ChallengeShoulder, Shoulder, Knee, Knee, Clap Sequence
Time to Play: 90 seconds
1️⃣ Tap Opposite Shoulders: Lift your right knee and tap your left hand to your right shoulder. Switch sides and tap your right hand to your left shoulder as you lift your left knee.
2️⃣ Tap Opposite Knees: Lift your right knee and tap your left hand to your knee. Switch sides and tap your right hand to your left knee.
3️⃣ Under-Knee Clap: Lift your right knee and clap under it. Repeat on the left side.
4️⃣ Front Clap: Lift your right knee and clap in front of your body. Repeat on the left side.
5️⃣ Back Clap: Lift your right knee and clap behind your back. Repeat on the left side.
6️⃣ Repeat the Sequence: Continue the entire sequence in rhythm, moving smoothly and keeping up with the music.
⏲ Pro Tip: The more you immerse yourself in the rhythm, the easier it gets. Focus on each movement and enjoy the challenge!
Why Try This?The Shoulder, Shoulder, Knee, Knee, Clap Sequence is a fun and effective way to improve multiple aspects of fitness and brain function:
Cardiovascular Fitness: Elevates your heart rate for a quick, effective cardio workout.
Coordination: Challenges your ability to synchronise limb movements, improving motor skills.
Mobility: Enhances the flexibility of your hips, shoulders, and spine through dynamic movement.
Cognitive Function: Boosts brain health by engaging memory, sequencing, and focus.
Full-Body Engagement: Works your legs, core, shoulders, and arms in a single fluid sequence.
This movement embodies the Primal Play Method® by blending physical exercise with cognitive stimulation, making fitness both challenging and fun!
Primal Play Method Movement Advent – Day 13: Shoulder, Shoulder, Knee, Knee, Clap SequenceWelcome to Day 13 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re stepping it up with a playful, rhythmic movement that’s great for your body and brain: the Shoulder, Shoulder, Knee, Knee, Clap Sequence. This dynamic challenge combines cardio, mobility, and coordination as you tap, lift, and clap to the beat.
While it may sound a little tricky at first, this sequence is designed to boost your mental sharpness and get your heart pumping. Remember, the fun is in figuring it out, so don’t worry about perfection—just give it a whirl and enjoy the process!
Ready to test your coordination, move with rhythm, and give your brain a workout? Let’s dive in!
Today’s Movement ChallengeShoulder, Shoulder, Knee, Knee, Clap SequenceTime to Play: 90 seconds
1️⃣ Tap Opposite Shoulders: Lift your right knee and tap your left hand to your right shoulder. Switch sides and tap your right hand to your left shoulder as you lift your left knee.
2️⃣ Tap Opposite Knees: Lift your right knee and tap your left hand to your knee. Switch sides and tap your right hand to your left knee.
3️⃣ Under-Knee Clap: Lift your right knee and clap under it. Repeat on the left side.
4️⃣ Front Clap: Lift your right knee and clap in front of your body. Repeat on the left side.
5️⃣ Back Clap: Lift your right knee and clap behind your back. Repeat on the left side.
6️⃣ Repeat the Sequence: Continue the entire sequence in rhythm, moving smoothly and keeping up with the music.
⏲ Pro Tip: The more you immerse yourself in the rhythm, the easier it gets. Focus on each movement and enjoy the challenge!
Why Try This?The Shoulder, Shoulder, Knee, Knee, Clap Sequence is a fun and effective way to improve multiple aspects of fitness and brain function:
Cardiovascular Fitness: Elevates your heart rate for a quick, effective cardio workout.
Coordination: Challenges your ability to synchronise limb movements, improving motor skills.
Mobility: Enhances the flexibility of your hips, shoulders, and spine through dynamic movement.
Cognitive Function: Boosts brain health by engaging memory, sequencing, and focus.
Full-Body Engagement: Works your legs, core, shoulders, and arms in a single fluid sequence.
This movement embodies the Primal Play Method® by blending physical exercise with cognitive stimulation, making fitness both challenging and fun!
Level Up Your Practice🆙 For an extra challenge:
Higher Knees: Lift your knees higher to increase core engagement.
Vigorous Claps: Clap with more energy and speed to intensify the movement.
Longer Duration: Extend the sequence to 2-3 minutes for added endurance.
🌟 Looking for a gentler option?
Perform the sequence at a slower pace and focus on getting the movements right.
Reduce the height of your knee lifts to make the sequence more manageable.
Primal Play Method Movement Advent – Day 13: Shoulder, Shoulder, Knee, Knee, Clap SequenceWelcome to Day 13 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re stepping it up with a playful, rhythmic movement that’s great for your body and brain: the Shoulder, Shoulder, Knee, Knee, Clap Sequence. This dynamic challenge combines cardio, mobility, and coordination as you tap, lift, and clap to the beat.
While it may sound a little tricky at first, this sequence is designed to boost your mental sharpness and get your heart pumping. Remember, the fun is in figuring it out, so don’t worry about perfection—just give it a whirl and enjoy the process!
Ready to test your coordination, move with rhythm, and give your brain a workout? Let’s dive in!
Today’s Movement ChallengeShoulder, Shoulder, Knee, Knee, Clap SequenceTime to Play: 90 seconds
1️⃣ Tap Opposite Shoulders: Lift your right knee and tap your left hand to your right shoulder. Switch sides and tap your right hand to your left shoulder as you lift your left knee.
2️⃣ Tap Opposite Knees: Lift your right knee and tap your left hand to your knee. Switch sides and tap your right hand to your left knee.
3️⃣ Under-Knee Clap: Lift your right knee and clap under it. Repeat on the left side.
4️⃣ Front Clap: Lift your right knee and clap in front of your body. Repeat on the left side.
5️⃣ Back Clap: Lift your right knee and clap behind your back. Repeat on the left side.
6️⃣ Repeat the Sequence: Continue the entire sequence in rhythm, moving smoothly and keeping up with the music.
⏲ Pro Tip: The more you immerse yourself in the rhythm, the easier it gets. Focus on each movement and enjoy the challenge!
Why Try This?The Shoulder, Shoulder, Knee, Knee, Clap Sequence is a fun and effective way to improve multiple aspects of fitness and brain function:
Cardiovascular Fitness: Elevates your heart rate for a quick, effective cardio workout.
Coordination: Challenges your ability to synchronise limb movements, improving motor skills.
Mobility: Enhances the flexibility of your hips, shoulders, and spine through dynamic movement.
Cognitive Function: Boosts brain health by engaging memory, sequencing, and focus.
Full-Body Engagement: Works your legs, core, shoulders, and arms in a single fluid sequence.
This movement embodies the Primal Play Method® by blending physical exercise with cognitive stimulation, making fitness both challenging and fun!
Level Up Your Practice🆙 For an extra challenge:
Higher Knees: Lift your knees higher to increase core engagement.
Vigorous Claps: Clap with more energy and speed to intensify the movement.
Longer Duration: Extend the sequence to 2-3 minutes for added endurance.
🌟 Looking for a gentler option?
Perform the sequence at a slower pace and focus on getting the movements right.
Reduce the height of your knee lifts to make the sequence more manageable.
Tips for SuccessStay Focused: This sequence involves multiple movements, so concentrate on each step.
Find Your Rhythm: Let the music guide your pace and make the challenge more enjoyable.
Have Fun: Don’t worry if you make mistakes—laugh it off and keep moving!
Share Your ProgressHow did today’s challenge go? Did you manage to keep up with the rhythm? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer) I’d love to see your attempts, hear your feedback, and celebrate your progress!
Don’t forget to tag a friend and invite them to join the fun. Movement is always better when shared!
RELATED: Quotes on Play WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with active play every day!
Movement Advent 2024 Day Twelve
Movement Advent 2024 - Fun Daily Physical Activity
Primal Play Method Movement AdventDay 12: Skater’s LungeWelcome to Day 12 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re adding lateral movement and agility with the Skater’s Lunge! This exercise mimics the dynamic motion of a speed skater, challenging your balance, coordination, and lower body strength. It’s a fantastic way to engage your legs, hips, and core while improving agility and mobility.
The Skater’s Lunge is a great reminder that movement doesn’t have to be linear—side-to-side actions are essential for building a well-rounded body that can adapt to various physical demands. Ready to jump, lunge, and glide your way to better fitness? Let’s get moving!
Why Participate in the Movement Advent?The 24 Days of Movement Advent is a fun, accessible way to stay active during the festive season. Each daily challenge, inspired by the Primal Play Method®, helps you build strength, mobility, and joy through playful movement. Let’s keep exploring, playing, and moving together!
Want to improve your squat? Check out my article: How To Do The Perfect Bodyweight Squat
“It’s time for a playful movement snack”Today’s Movement ChallengeSkater’s Lunge
Time to Play: 60 seconds
1️⃣ Starting Position: Stand tall with your feet shoulder-width apart.
2️⃣ Lateral Jump: Jump to your right, landing softly on your right foot while sweeping your left leg diagonally behind your right.
3️⃣ Dip Down: Slightly bend your right knee to dip into a gentle lunge.
4️⃣ Return to Standing: Push off your right foot and return to standing.
5️⃣ Reverse the Motion: Jump to your left, landing on your left foot and sweeping your right leg diagonally behind.
6️⃣ Repeat: Continue alternating sides for a full minute, maintaining a steady rhythm.
⏲ Pro Tip: Focus on landing softly to protect your joints and maintain balance throughout the movement.
Why Try This?The Skater’s Lunge is more than just a fun movement—it delivers a range of physical benefits that support overall health and fitness:
Lower Body Strength: Targets your glutes, quads, and hamstrings, building strength and power.
Balance and Stability: Improves your ability to stay steady while shifting weight from side to side.
Coordination: Enhances motor skills as you synchronise leg and arm movements.
Agility and Quickness: Develops the ability to change direction efficiently, a key skill for many sports and daily activities.
Cardiovascular Fitness: Elevates your heart rate, making it a great cardio workout.
Core Engagement: Activates your core muscles to stabilise your body during each lunge.
This exercise also enhances lateral mobility, often overlooked in traditional workouts. Strengthening side-to-side movement patterns can improve your athletic performance and reduce the risk of injury.
Level Up Your Practice🆙 For an extra challenge:
Increase Speed: Move faster to elevate your heart rate and boost cardio intensity.
Extend the Range: Leap further from side to side to challenge your strength and balance.
Add a Pause: Hold the lunge position for a few seconds before jumping to the other side.
🌟 Looking for a gentler option?
Perform smaller jumps and reduce the depth of your lunges.
Focus on smooth, controlled movements rather than speed.
Share Your ProgressHow did today’s Skater’s Lunge feel? I’d love to see your glides and hear about your experience! Share your videos or feedback on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Don’t forget to invite a friend to join in—the more, the merrier!
Your feedback helps keep this movement adventure fun and engaging, so keep those stories and messages coming!
RELATED: Quotes on Play WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with active play every day!
December 11, 2024
Movement Advent 2024 Day Eleven
Movement Advent 2024 - Fun Daily Physical Activity
Primal Play Method Movement AdventDay 11: JUMP AROUND (REMIX)
Welcome to Day 11 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re diving into a classic yet powerful movement: the Air Squat. This primal movement pattern is a functional fitness staple, helping you build strength, stability, and mobility. The Air Squat mimics everyday movements like sitting and standing, making it an essential tool for improving your ability to perform daily tasks easily.
Whether new to squats or a seasoned pro, this one-minute movement snack offers a great opportunity to focus on form, control, and range of motion. Let’s prepare to strengthen those legs, stabilise the core, and move with intention!
Why Participate in the Movement Advent?The 24 Days of Movement Advent is all about making fitness fun, accessible, and impactful. Each daily challenge draws on the principles of the Primal Play Method®, encouraging you to move with purpose, creativity, and joy. Let’s keep building strength, mobility, and a playful spirit throughout the holiday season!
Want to get more out of your squat? Check out my article: How To Do The Perfect Bodyweight Squat
“It’s time for a movement snack”Today’s Movement ChallengeAir Squat
Time to Play: 60 seconds
1️⃣ Starting Position: Stand with your feet shoulder-width apart, arms relaxed at your sides.
2️⃣ Lower Down: Bend at your hips and knees to lower into a deep squat.
3️⃣ Form Check: Keep your heels flat on the ground and maintain a strong, neutral spine.
4️⃣ Stand Up: Reverse the movement and return to standing, driving through your heels.
5️⃣ Stay Steady: Move slowly and with control, focusing on smooth, deliberate motions.
⏲ Pro Tip: Aim for consistency in your form throughout the full minute. Prioritise depth and stability over speed.
Why Try This?The Air Squat is a foundational movement with a range of physical benefits:
Muscle Building: Engages your quads, glutes, hamstrings, and core.
Core Stability: Helps strengthen your abdominal and lower back muscles.
Mobility: Improves range of motion in your hips, knees, and ankles.
Functional Fitness: Mirrors everyday movements like sitting, standing, and lifting.
Balance and Coordination: Enhances body awareness and control.
Incorporating squats into your daily routine can boost your overall strength, making walking, climbing stairs, and lifting objects easier and more efficient.
Level Up Your Practice🆙 For an extra challenge:
Increase Speed: Perform the squats faster to add a cardio element.
Pause at the Bottom: Hold the squat position for 3-5 seconds before standing back up.
Add a Jump: Explode upwards into a small jump at the top of each squat for a power boost.
🌟 Looking for a gentler option?
Reduce the depth of your squat, focusing on maintaining good form.
Use a chair for support, lowering yourself onto it gently and standing back up.
Share Your ProgressHow did today’s Air Squat challenge feel? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I love seeing your progress and hearing your feedback! Invite a friend to join in and let’s build strength together.
RELATED: Quotes on Play WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with active play every day!
December 9, 2024
Movement Advent 2024 Day Ten
Movement Advent 2024 - Fun Daily Movement Snacktivity
Primal Play Method Movement AdventDay 10: JUMP AROUND (REMIX)
Welcome to Day 10 of our 24 Days of Movement Advent(ure)! 🎄
Today’s movement snack is a high-energy, music-fuelled blast: Jump Around (Remix)! This 20-second burst of fun blends Kriss Kross jumps, a playful 360-degree spin, and, most importantly, a touch of your creative flair. As the name suggests, this one’s all about jumping around to the beat and letting loose.
Music has a powerful effect on our workouts—it can help us move more, push harder, and enjoy the process even when the intensity ramps up. Let’s put on some funky tunes, get out of our seats, and jump, spin, and dance to a smile-filled workout!
Why Participate in the Movement Advent?The 24 Days of Movement Advent is designed to bring joy, energy, and creativity to your daily movement practice. With the Primal Play Method®, exercise becomes playful, functional, and accessible—helping you build fitness while having fun. Let’s keep moving and smiling this holiday season!
The Power of Music in MovementDid you know? Music can significantly enhance your workout performance. Studies show that listening to music while exercising can:
Reduce the perception of effort.
Increase endurance and stamina.
Improve coordination and rhythm.
Make workouts more enjoyable and engaging.
Want to learn more? Check out my article: 5 Ways to Have Fun with Fitness for more insights on the power of music and play in movement.
“It’s time for a dance movement break!”Today’s Movement SNACKJUMP AROUND (REMIX)
Time to Play: 20 seconds
1️⃣ Start with some Kriss Kross jumps:
Hop while crossing your feet in front
then hop again and uncross them.
2️⃣ Add in some playful jumps to the beat.
3️⃣ Finish with a dynamic 360-degree spin jump:
Jump and spin your body in a full circle before landing softly.
🕺🏿 Tip: Don’t worry about copying these exact moves—feel free to freestyle, add your dance steps, and let the music guide you!
Why Try This?The Jump Around (Remix) is more than just a fun dance break. Here’s what you gain:
Cardiovascular Fitness: Keeps your heart pumping, improving endurance and heart health.
Coordination and Agility: Combines jumps, spins, and rhythm to enhance motor skills.
Muscular Endurance: Strengthens your legs, core, and glutes with sustained jumping.
Mood Boost: Dancing and moving to music releases endorphins, helping you feel happier and more energised.
Creativity and Self-Expression: Encourages you to move freely and express yourself through dance.
Music has been shown to make physical effort feel easier, meaning you can do more while feeling like you’re doing less. It’s a scientifically-backed way to make movement more enjoyable and sustainable!
Level Up Your Practice🆙 For an extra challenge:
Jump higher and spin faster for an added cardio boost.
Try switching directions with your spins to test your coordination.
Extend the duration to 30 or 60 seconds and see how long you can keep the energy up.
🌟 Looking for a gentler option?
Reduce the height of your jumps or skip the spins, focusing on rhythmic footwork instead.
Share Your ProgressHow did today’s Jump Around (Remix) feel? Did the music get you moving and smiling? Please share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to see your dance moves, hear your thoughts on music in workouts, and celebrate your progress!
Invite a friend to join in, and let’s make the movement a fun, shared experience.
RELATED: Unlock The Power of Play WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with daily playful movement!
December 8, 2024
Movement Advent 2024 Day Nine
Movement Advent 2024 - Fun Daily Active Play Snacks
Primal Play Method Movement AdventDay 9: virtual tennis
Welcome to Day 9 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re stepping onto the virtual court for a fun and energising challenge: Virtual Tennis! 🎾 This playful exercise blends aerobic fitness, coordination, and agility as you move, swing, and reach to hit that imaginary ball.
Virtual Tennis is a fantastic way to get your heart rate up, improve your reflexes, and inject creativity into your movement practice. By fully engaging in pretend play, you’ll feel the excitement of a real match while reaping the physical benefits of an active workout. Ready to serve, smash, and lob your way through today’s challenge? Let’s play!
Why Participate in the Movement Advent(ure)?The 24 Days of Movement Advent is about making fitness fun, accessible, and playful. Each challenge is a bite-sized opportunity to move your body, lift your spirits, and rediscover the joy of movement through the Primal Play Method®. Let’s keep the energy going and have fun every step of the way!
“It’s time for an active play movement break!”Today’s Movement SNACKVIRTUAL TENNIS
Time to Play: 60 seconds
1️⃣ Move quickly from side to side, mimicking the footwork of a tennis match.
2️⃣ Reach high and perform a forehand smash, imagining you’re hitting a high ball.
3️⃣ Reach low and forehand lob the ball with a sweeping motion.
4️⃣ Switch it up with backhand smashes and backhand lobs.
5️⃣ Shift forwards and backwards to simulate moving around the court.
6️⃣ Keep going for the full minute, stay active and playful!
⏲ Pro Tip: Fully immerse yourself in the game—imagine the ball, the court, and the energy of a real match. It makes all the difference!
Why Try This?Virtual Tennis offers a wide range of physical and mental benefits:
Aerobic Fitness: Keeps your heart rate elevated, improving endurance and cardiovascular health.
Coordination: Enhances hand-eye coordination as you visualise and react to the imaginary ball.
Agility: Boosts your ability to change direction quickly and maintain balance.
Imagination and Playfulness: Engages your mind and creativity, making exercise feel like play.
Full-Body Engagement: Works your legs, core, shoulders, and arms through dynamic movements.
This exercise captures the essence of the Primal Play Method® by turning a simple workout into a joyful and immersive experience.
Level Up Your Practice🆙 For an extra challenge:
Move faster and cover more ground as you play.
Use more power in your swings and really drive through the ball.
Switch to your non-dominant hand for a coordination challenge.
Jump higher for smashes and reach lower for lobs to increase intensity.
🌟 Looking for a gentler option?
Slow down the movements and focus on precision and control.
Share Your ProgressHow did today’s match go? I’d love to see your Virtual Tennis skills in action! Share your videos or feedback on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Don’t forget to invite a friend to join the fun—because play is always better together!
RELATED: Five Reasons To Playout Instead of Workout WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with daily primal movement!
Movement Advent 2024 Day Eight
Movement Advent 2024 - Fun Daily Active Play Snacks
Primal Play Method Movement AdventDay 8: BALL OF FEET SQUAT
Welcome to Day 8 of our 24 Days of Movement Advent(ure)! 🎄
Today’s challenge is the Ball of Feet Squat—a movement that tests your strength, balance, and muscular endurance. This exercise adds a playful twist to the traditional squat by lifting your heels off the ground and staying on the balls of your feet. Not only does this variation build lower body strength, but it also improves ankle stability, coordination, and overall mobility.
Perfect for boosting functional fitness, this movement reflects the principles of the Primal Play Method® by making balance and control an enjoyable part of your practice. Ready to engage your muscles, fine-tune your balance, and squat your way to a stronger you? Let’s get started!
Why Participate in the Movement Advent(ure)?The 24 Days of Movement Advent(ure) is designed to help you discover the joy of movement through playful, bite-sized challenges. These short and effective exercises align with the principles of the Primal Play Method®, making fitness fun, accessible, and impactful. Let’s keep moving, exploring, and playing together this holiday season!
“It’s time for a movement break!”Today’s Movement SNACKBall of Feet Squat
Time to Play: 45 seconds
1️⃣ Stand tall with your feet and knees together, arms relaxed at your sides.
2️⃣ Lift your heels off the ground, balancing on the balls of your feet.
3️⃣ Slowly descend into a deep squat, keeping your feet and knees together.
4️⃣ Keep your back and torso as upright as possible throughout the movement.
5️⃣ Aim to go as low as you can with control and balance.
6️⃣ Reverse the movement slowly to return to the starting position.
⏲ Pro Tip: Move with control, maintaining balance and keeping your core engaged.
Why Try This?The Ball of Feet Squat offers a host of physical and mental benefits:
Strength: Builds strength in your quads, glutes, calves, and core.
Balance: Enhances stability by challenging you to stay on the balls of your feet.
Muscular Endurance: Tests the stamina of your lower body muscles through sustained effort.
Mobility: Improves flexibility in your ankles, knees, and hips, promoting better movement patterns.
Mind-Body Connection: Encourages focus, coordination, and controlled movement.
This movement isn’t just about physical gains—it’s also a great way to practise mindfulness, as maintaining balance requires concentration and body awareness.
Level Up Your Practice🆙 For an extra challenge:
Slow the movement down to a minute or longer for increased muscular endurance.
Hold your arms above your head to further engage your core and challenge your balance.
Pause in the bottom squat position for 30 seconds before returning to standing.
🌟 Looking for a gentler option?
Reduce the depth of the squat or keep your heels slightly raised instead of entirely off the ground.
Share Your ProgressHow did you find today’s squat challenge? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I love seeing your videos, hearing your feedback, and celebrating your progress! Invite a friend to join in and let’s keep the movement going!
RELATED: Have Fun With Fitness WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE?
Have fun with daily primal movement!
December 6, 2024
Movement Advent 2024 Day Seven
Movement Advent 2024 - Fun Daily Movement Snacks
Primal Play Method Movement AdventDay 7: bunny hops
Welcome to Day 7 of our 24 Days of Movement Advent(ure)! 🎄
Today’s playful challenge is Bunny Hops! 🐇 This fun, dynamic movement focuses on muscular endurance, balance, and coordination. By crouching down and hopping with control, you’ll build strength in your lower body while improving your ability to move with agility and precision.
Bunny Hops are simple but surprisingly effective. Whether you’re hopping forward, backward, or maintaining your balance on the balls of your feet, this exercise embodies the Primal Play Method®—turning movement into a joyful, purposeful exploration.
Ready to hop into action and unleash your inner bunny? Let’s break it down!
Why Participate in the Movement Advent?The 24 Days of Movement Advent is designed to make fitness playful, accessible, and enjoyable. These bite-sized challenges help you stay active, energised, and mentally sharp throughout the holiday season. By incorporating the principles of the Primal Play Method®, you’ll discover that movement can be both fun and functional.
“It’s time for a movement break!”Today’s Movement ChallengeBunny Hops
Time to Play: 30 seconds
1️⃣ Crouch down, keeping your knees bent and your body low.
2️⃣ Balance on the balls of your feet for stability.
3️⃣ Hop forward on both feet, keeping your knees and toes together.
4️⃣ Focus on small, controlled hops—don’t jump too far or too high.
5️⃣ Land softly with control, absorbing the impact through your knees and ankles.
⏲ Pro Tip: Maintain a steady rhythm and keep your movements smooth and fluid for the full 30 seconds!
Why Try This?Bunny Hops pack a lot of benefits into a short burst of movement:
Muscular Endurance: Strengthens your legs, glutes, and core with repeated hops.
Balance and Coordination: Requires stability on the balls of your feet and precise control.
Agility: Encourages quick, controlled movements that improve your responsiveness.
Joint Health: Promotes flexibility in your knees, ankles, and hips through controlled impact.
This movement also challenges your focus and body awareness, helping you develop better control over your movements—an essential skill for both play and daily life!
Level Up Your Practice🆙 For an extra challenge:
Bring your knees and feet even closer together for increased balance and core engagement.
Extend the duration to 60 seconds to really test your endurance.
Try hopping backward to challenge your coordination and spatial awareness.
🌟 Looking for a gentler option?
Reduce the depth of your crouch and focus on smaller, slower hops.
Share Your ProgressHow did today’s Bunny Hops feel? Share your experience on social media using #MovementAdvent2024, and tag me on Instagram (@fitnessexplorer). I love seeing your progress and hearing your feedback—don’t forget to invite a friend to join in the fun!
RELATED: Have Fun With Fitness WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE?
Have fun with daily primal movement!
December 5, 2024
Movement Advent 2024 Day Six
Movement Advent 2024 - Fun Daily Movement Snacks
Primal Play Method Movement AdventDay 6: Shoulder Shoulder Knee Knee (Toe Toe, Heel Heel)
Welcome to Day 6 of our 24 Days of Movement Advent(ure)!
Today’s playful movement challenge takes coordination to the next level with Shoulder Shoulder Knee Knee (Toe Toe, Heel Heel). This dynamic sequence blends rhythm, cardio, and cognitive engagement, making it a fantastic way to energise your body and boost your brainpower.
By incorporating different taps—from shoulders to knees, toes, and heels—you’ll activate multiple muscle groups while sharpening your mind-body connection. This movement exemplifies the Primal Play Method®, turning exercise into an engaging, full-body experience that’s as beneficial for your coordination as it is for your cardiovascular health.
Ready to put your rhythm and reflexes to the test? Let’s break it down and start moving!
Why Participate in the Movement Advent(ure)?The 24 Days of Movement Advent(ure) is more than just a fitness challenge—it’s a way to bring joy, energy, and connection to your daily routine. Each movement snack is carefully designed to be short, effective, and playful, proving that staying active can be as enjoyable as it is beneficial.
“It’s time for a playful movement break!”Today’s Movement ChallengeShoulder Shoulder Knee Knee (Toe Toe, Heel Heel)
Time to Play: 60 seconds
1️⃣ Tap your opposite hand to each shoulder while lifting each knee.
2️⃣ Tap your opposite hand to each knee.
3️⃣ Tap your opposite hand to your toes.
4️⃣ Repeat steps 1 and 2, but this time, substitute the back heel for the toes.
5️⃣ Continue repeating steps 1-4 in a rhythmic flow.
⏲ Pro Tip: Focus on fluid, controlled movements and try to maintain a steady tempo for the full 60 seconds!
Why Try This?This movement combines physical and mental benefits that make it a perfect addition to your daily routine:
Coordination: Engages multiple limbs in alternating patterns, refining motor skills and balance.
Cognitive Function: Challenges your brain to adapt to rhythm and sequence changes, improving focus and memory.
Cardiovascular Health: Keeps your heart rate elevated for a quick cardio boost.
Full-Body Engagement: Activates muscles in your shoulders, core, legs, and feet for a well-rounded workout.
With its focus on rhythmic transitions, this movement also promotes neuroplasticity by strengthening the connection between mind and body.
Level Up Your Practice🆙 For an extra challenge:
Lift your knees higher for added core engagement.
Tap higher on your shoulders and reach lower on your knees for a greater range of motion.
Speed up the sequence to test your coordination and cardio endurance.
🌟 Looking for a gentler option?
Perform the sequence at a slower pace, focusing on precision over speed.
Share Your ProgressHow did today’s challenge feel? I’d love to see your attempts and hear about your experience! Share your videos or feedback on social media using #MovementAdvent2024, and tag me on Instagram (@fitnessexplorer). Invite a friend to join the fun and let’s keep the energy going!
RELATED: Have Fun With Fitness WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE?
Have fun with daily playful movement!
December 4, 2024
Movement Advent 2024 Day Five
Movement Advent 2024 - Fun Daily Movement Snacks
Primal Play Method Movement Advent – Day 5: Jump AroundWelcome to Day 5 of our 24 Days of Movement Advent(ure)! 🎄
Today’s movement snack is all about bouncing into the holiday spirit with a playful and energising exercise: Jump Around! This movement is a fantastic way to improve cardiovascular fitness, muscular endurance, and even support bone density—all while having a blast.
Set to music, this challenge invites you to let loose and move to the rhythm. By staying light on your feet and landing softly, you’ll protect your joints while building strength and stamina. This isn’t just a workout; it’s a mini celebration of movement designed to uplift your mood and invigorate your body.
Why Participate in the Movement Advent(ure)?The 24 Days of Movement Advent(ure) is a joyful journey that proves fitness can be fun, accessible, and transformative. These short daily challenges combine the physical benefits of exercise with the mental boost of playful movement, helping you stay active and engaged throughout the festive season.
Ready to jump into action? Let’s dive into the details and discover the benefits of this fun and functional movement snacktivity!
“It’s time for a playful movement snacktivity!”Today’s Movement ChallengeJump Around
Time to Play: 60 seconds
1️⃣ Jump around to the rhythm of your favourite music.
2️⃣ Keep a soft bend in your knees to absorb impact and stay light on your feet.
3️⃣ Focus on soft landings, aiming for control and balance.
4️⃣ Use the beat of the music to stay motivated and keep moving for the full 60 seconds.
⏲ Pro Tip: Turn up the volume and let the music guide your jumps—it’s a great way to keep your energy high and make the challenge more enjoyable!
Why Try This?The Jump Around movement offers numerous benefits that go beyond physical fitness:
Cardiovascular Health: Elevates your heart rate, promoting better endurance and heart health.
Bone Density: Jumping exercises help strengthen bones, reducing the risk of osteoporosis.
Muscular Endurance: Builds strength in your legs, glutes, and core while enhancing stamina.
Mood Boost: Moving to music releases endorphins, reducing stress and increasing feelings of happiness.
This simple yet powerful exercise embodies the playful spirit of the Primal Play Method®, proving that movement can be as enjoyable as it is effective.
Level Up Your Practice🆙 For an extra challenge:
Jump higher, reaching your arms overhead to increase intensity.
Add side-to-side or forward-backward movements for a dynamic twist.
Extend the duration to 90 seconds or repeat 2-3 rounds with brief rests in between.
🌟 Looking for a gentler option?
Keep your jumps low and focus on smooth, controlled movements.
Share Your ProgressHow did today’s challenge feel? Share your experiences on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Encourage your friends to join the adventure and explore the joy of playful movement with us!
RELATED: Have Fun With Fitness WANT TO PLAY MORE?Sign up with your best email address to receive news and special offers—get 2 FREE eBooks “The Importance of Play" and “Animal Moves Sampler”.
Email Address SEND ME MY GOODIES!Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE?
Have fun with daily playful movement!
