MoveTen: Individual Workouts
12 standalone bodyweight and resistance band workouts — no sequence required. Buy the full set, or a group of 4 at a time.
Built during lockdown. Still my go-to.
MoveTen was originally built during the 2020 lockdown, when I had nowhere to train and needed a way to stay in shape — and stay sane. Regularly updated, it's remained my go-to format for fast, no-excuses training ever since: bodyweight, plyometric, and resistance band movements, 9 exercises, about 10 minutes.
These 12 workouts are standalone — no sequence to follow. Take one on the road, use it as a warm-up, or run through it 2-3 times as a full session.
Full Body Circuit
| Push up to side plank | 10 total |
| Split leg v-up | 12 total |
| Sumo squat | 15 |
| Russian twist | 20 total |
| Jumping jacks | 45 sec |
| Standing single arm resistance row | 15 each |
| Crunch (elbows to knees) | 20 |
| Cossack squat | 10 each |
| Low plank knee to elbow + leg extension | 20 total |
| Jumping jacks | 45 sec |
Fits however your schedule works
- Morning Routine: Take 10 minutes and start your day with a total body, comprehensive workout.
- Warm Up: Warm ups get stale. Use MoveTen workouts to jumpstart your weight training.
- On The Go: Bodyweight and resistance band focused, makes working out accessible.
- Spice Up Your Routine: Over 100 exercises across 12 workouts - it never gets stale.
- Fit Your Schedule: Each workout takes ~10 minutes. Repeat any workout 2, 3, or 4 times to fit your needs.
- Track Your Progress: Comes with an Excel spreadsheet to easily track your progress on your computer or phone.
Workouts are yours for life to use and reuse again and again.
Need an exercise modification? Need advice on which program is the right one for you? New to exercise? Reach out: jimshouseoffitness@gmail.com
Common questions
Do I have to buy all 12?
No — buy the full set of 12, or a group of 4 at a time.
Do I need any equipment?
Mostly bodyweight, with some resistance band exercises. Workouts 8-12 require a pull-up bar — if you don't have access to one, swap in any back exercise from an earlier workout instead. Floor space and a set of resistance bands and mini bands covers everything else.
How is this different from the Progression Series?
These 12 workouts are standalone with no set order. The Progression Series is the same 12 workouts done in sequence, building from easiest to hardest.