The workouts

What are workouts like in The Movement?

The Movement is based on Strong First principles, which have been designed to teach high levels of strength using kettlebell, barbell and body-weight movements during structured one-hour classes led by a trained instructor.



Our certified strength and fitness trainers

The anatomy of a Movement workout

Class format

Each class has the same basic segments:

  • 15 minutes of FMS corrective movement and warm-up
  • 30 minutes of strength and conditioning
  • 15 minutes of cool-down to regulate the nervous system

What are kettlebells, and why do we use them?

Kettlebells come in many weights.

The answer lies in science, specifically, momentum. The handle on a kettlebell, unlike a dumbbell or barbell, allows the user to swing it around, taking advantage of its momentum. They key is, the faster the kettlebell is moving, the more force it creates on the user.

Why does force matter? When you take a weight of 10 lbs and move it, it’s no longer 10 lbs. It has inertia and then momentum. If you double the speed, 10 lbs goes to the second power. If you triple the speed, 10 lbs goes to the third power. So 10 lbs becomes a lot heavier than just 10 lbs when you’re moving it quickly. We feel like we are swinging 10lbs, but the force makes the muscles react like they just swung 20, 30, 40 lbs!

With this knowledge, your strength training program doesn’t have to be 60 minutes, not even 45 minutes, because you have the ability to double or triple your workload.

Kettlebells are used in numerous exercises.

Why is breath important?

Each training session ends with diaphragmatic breathing. Breath is the force of life and the key to balancing stress, both physically and mentally. Shallow breathing performs as both the symptom of stress and informant to your brain that you’re under threat. If your breath remains shallow, the stress feedback loop remains activated.

The goal of The Movement classes are to keep stress at a minimum, which is why during training, breath is dynamic part of our practice. Deep breathing, at the end of training, ensures the body’s sympathetic nervous system is calmed and out of harms way.