Using them means
So here are the 7 movement patterns -
Push movement uses the triceps, we can either push forwards or we can push upwards or forwards.
Body weight: Push-Ups, Kettlebells: Chest Press
Pull movement uses the biceps. We can only pull towards ourselves.
Body weight: Pull-Ups, Kettlebells: Rows
Now, this is used when we sit down into chairs, on the toilet and so on. Squat category, we sit back onto the heel as we sit the bum downwards, rather than backwards like we do in the dead lift, so sitting downwards.
Body Weight: Squats Jumps, Kettlebells:
Deadlifts are hip-hinge based movements based around picking things off the floor. We’re using the glutes and hamstrings with some core as well.
Body Weight: Reaching Single Leg Deadlifts, Kettebells: KB Deadlift
Lunges are stepping forwards, backwards or to the side movements. Again working the legs, strongly into the glutes, again with some core.
Body Weight: Backward Lunges, Kettlebells: KB lunge
The core is used in conjunction and extensively with all other muscles. Strength here is important in doing all other movement patterns.
Body Weight: Mountain Climbers, Kettlebells: Turkish Get Up
The oblique muscles are either side of our bodies and facilitate twisting motions.
It can be easy to overlook this movement pattern and leave it out of a training session.
Body Weight: Standing Twists, Kettlebells: Russian Twists.
You can use these movement patterns separately to begin with to condition muscles and increase range of motion and then start to combine them to achieve maximum benefits and cut down on the amount of time you train.
Use them collectively for a complete body workout, or separate and group them into how many days training you do, for example,
3 days training could be: day 1- Push & Deadlift; day 2- Pull, Squat & Twist; day 3- Core & Lunge.
Here's a kettlebell workout using all 6 movements:
Swing - 40 secs / rest 20 secs
Regular Row - 40 secs / rest 20 secs x 2
Goblet Squat - 40 secs / rest 20 secs
Overhead Press - 40 secs / rest 20 secs x 2
Side Lunge - 40 secs / rest 20 secs x 2
Turkish Get Up - 3 each side
And here's a 4-min workout that uses bodyweight exercises:
Reaching Single Leg Deadlift - 30 secs x 2
Pull Up / Chin Up - 30 secs
Y Squat - 30 secs
Push Ups - 30 secs
Reverse Lunge - 30 secs x 2
Cross Body Mountain Climber - 30 secs
Exercise should be simple and fun!
You can do these workouts knowing that you are working around 600 muscles, bringing strength and stability to muscles and joints, plus balancing your posture.