Human movements are never purely two-dimensional; whatever we do involves some amount of bending, extending, twisting and lateral movement. Think about a movement such as getting in and out of a car, and how we have to squat, step, twist, bend, push and pull to do it. Many exercise programmes and gym machines favour movements forwards and backwards, but rarely do they incorporate twisting, stepping, or bending into those movements to make them truly functional .

By moving in different directions and planes, we get a better crossover to everyday life and can add interest and challenge to our workouts.

Exercise machines just can’t give us the same kind of workout that we can get from movement-based training. It would take you at least four machines to equal the effect of a squat or lunging exercise. So, to save time, money and waiting in line for your machine at the gym, stick to free weights and movement-based exercises.

MBRT allows greater flexibility of training, addresses a wide range of training outcomes and can be done just about anywhere with a minimum of equipment. However, some of the exercises do require a little equipment to perform, which you can either buy or hire in your local gym or sports centre.

Many of the exercises shown use your own bodyweight for resistance, but, particularly during pulling movements, this can be difficult to do. For that reason, I recommend either obtaining a set of adjustable dumbbells if possible (something like the Sportblock is ideal and sells for around fioo) or simply using exercise bands or tubing, which are considerably cheaper (around f10-f2o for a set). These come in various weights for different exercises and are simple to use, portable and easy to store; they are an excellent option for home-based training or working out on the move.

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