5 Movements Workout

Dan John describes five essential human movements: the loaded carry, the squat, the hinge, the pull, and the push. He has stated multiple times that he can change your life in three weeks using the loaded carry.

Today, we're introducing a workout utilizing these five movements in a full-body regimen that will build mobility and functional strength without much equipment.

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Workout Moves:

1. Farmer's Walk (loaded carry) - 5 sets, 20 feet each

2. Goblet Squat/Bodyweight Squat (squat) - 3 sets, 8 reps

3. Kettlebell Swings/Kettlebell Deadlift (hinge) - 3 sets, 8 reps

4. Lunge Kettlebell Rows (pull) - 3 sets, 8 reps per side

5. Overhead Press/Push Press (push) - 3 sets, 8 reps per side