Welcome to the final day of our 24 Days of Movement Advent(ure)! 🎄

Today’s grand finale brings together coordination, balance, and agility in a playful yet challenging sequence of hops, taps, and Kriss Kross combos. This final movement snack is a celebration of everything we’ve explored throughout the advent: engaging both your body and brain, pushing your physical and mental fitness to new heights, and rekindling the joy of movement.

Although today marks the conclusion of the advent, the beauty of movement snacks lies in their versatility and accessibility. These short, energising bursts of activity can be seamlessly woven into your routine, anytime and anywhere, offering profound benefits to your health, well-being, and state of mind.

Let’s dive into the details of today’s challenge and explore why daily movement snacks and playful, primal movement patterns are a game changer for everyone.

Movement snacks are not just short exercises—they are intentional, bite-sized moments of physical activity designed to combat sedentary behaviour, enhance your overall fitness, and inspire creativity. Unlike lengthy, rigid fitness routines, movement snacks are:

Time-Friendly: Most can be completed in under a minute, making them ideal for even the busiest schedules.

Highly Effective: Deliver significant benefits, including improved coordination, balance, strength, and cognitive function.

Low Barrier: Require no equipment and minimal space, ensuring accessibility for everyone.

Joyful: Bring a sense of playfulness and curiosity to your day, helping to reduce stress and boost mood.

By sprinkling these short bursts of movement throughout your day, you can stay active, energised, and focused. Movement snacks also promote longevity by improving mobility, flexibility, and functional fitness—the kind of fitness that supports everyday activities like walking, lifting, or playing with loved ones.

Incorporating playful, primal-inspired movements into your routine adds another dimension to your fitness journey. These movements mimic natural, instinctive patterns—like crawling, hopping, balancing, and leaping—that humans have used for millennia to survive and thrive.

Here’s why playful and primal movement patterns are so beneficial:

Engage Multiple Muscle Groups: These compound movements activate your entire body, building functional strength and endurance.

Enhance Brain Function: Cross-lateral and coordinated activities, like today’s Hop, Tap, Kriss Kross, improve neuroplasticity, focus, and mental sharpness.

Improve Agility and Balance: Movements that challenge your stability and coordination train your body to adapt to dynamic situations.

Promote Playfulness: Reconnect with your inner child, reduce stress, and experience the joy of unstructured movement.

Boost Cardiovascular Health: Many primal-inspired activities, such as jumping or crawling, naturally elevate your heart rate, improving your cardiovascular fitness.

Playful and primal movements not only nurture your physical health, but also enhance your mental well-being. They inspire creativity, bring a sense of freedom, and remind us that movement is not a chore—it’s an opportunity to explore and celebrate what our bodies can do.

The 24 Days of Movement Advent has shown how small, playful challenges can have a big impact on your health and well-being. Whether you’re looking to stay active, improve coordination, or simply have fun, these movement snacks are a powerful tool to keep you moving joyfully all year round. Let’s continue to explore, play, and thrive—because movement is for life, not just for the holidays!

While the 24 Days of Movement Advent is tied to the end of year holiday season, these challenges are timeless. Revisit them throughout the year whenever you need:

A quick energy boost during a busy day.

A creative way to break up long periods of sitting.

A playful activity to share with family or friends.

A fun way to stay active while travelling or outdoors.

Each movement snack in this advent was designed to be simple yet effective, reminding us that movement is medicine. By incorporating these challenges into your daily routine, you’ll cultivate a sustainable, enjoyable movement practice that supports your physical and mental health all year long.

“It’s time for some Primal Play Method Movement Snacks��

Time to Play: 60 seconds

1️⃣ Hop and Tap: Hop four times on your right leg, alternating between tapping your right shoulder and right knee.
2️⃣ Kriss Kross Combo: Perform the Kriss Kross motion twice, moving your legs behind and then in front.
3️⃣ Switch Sides: Hop four times on your left leg, alternating between tapping your left shoulder and left knee.
4️⃣ Repeat Kriss Kross: Perform the Kriss Kross motion twice again.
5️⃣ Cycle Through: Continue the sequence for up to one minute, maintaining rhythm and focus.

��� Pro Tip: Challenge yourself by increasing your speed, lifting your knees higher, or adding more bounce to the Kriss Kross movements!

The concept of movement snacks is simple yet transformative: short bursts of physical activity that can be seamlessly integrated into your daily routine. Unlike traditional fitness regimens, movement snacks are:

Time-Efficient: Perfect for busy schedules, with most taking under a minute to complete.

Highly Effective: Offer significant physical and mental benefits, including improved coordination, balance, agility, and cognitive function.

Accessible: Require minimal or no equipment, making them easy to perform anywhere, anytime.

Playful: Encourage creativity and joy in movement, reducing stress and boosting mood.

Movement snacks, like those in the Movement Advent, highlight the idea that fitness doesn’t need to be complicated or time-consuming. By prioritising short, engaging activities, you can improve your overall health while having fun.

The 24 Days of Movement Advent(ure) was designed to inspire playful movement and demonstrate the versatility of the Primal Play Method®. Over the past 24 days, you’ve explored a variety of movements that:

Improved strength, endurance, and mobility.

Enhanced coordination and cognitive function through dynamic challenges.

Encouraged mindfulness and play, fostering a deeper connection to your body.

While this advent may have been tied to the holiday season, the principles of movement snacks are timeless. You can revisit these activities throughout the year, using them to break up sedentary periods, energise your day, or simply reconnect with the joy of movement.

��� For an extra challenge:

Combine Snacks: Create a longer sequence by combining two or three movement snacks.

Increase Duration: Perform your favourite activity for multiple rounds, with short rests in between.

Add Creativity: Modify the movements to suit your style or fitness level.

🌟 Looking for a gentler option?

Slow down the pace of today’s challenge to focus on precision and balance.

Perform smaller hops and taps to reduce intensity while maintaining engagement.

Focus on Form: Prioritise smooth, controlled movements to maximise benefits and reduce strain.

Breathe Steadily: Maintain a consistent breathing rhythm to stay relaxed and energised.

Celebrate Progress: Reflect on how far you’ve come over the past 24 days and celebrate your commitment to movement.

The end of the Movement Advent is the beginning of a new chapter in your movement journey. Here’s how you can carry this energy forward:

Integrate Movement Snacks: Use these short bursts of activity to stay active throughout the year.

Explore the Primal Play Method®: Dive deeper into the playful, functional movements that make fitness fun and effective.

Invite Others: Share the joy of movement with friends and family to inspire a community of active, playful living.

How did the 24 Days of Movement Advent inspire you? Which challenges were your favourites? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). Your feedback and creativity make this journey even more meaningful.

Learn more about more playful and functional movement with these resources on :

Rough and Tumble Play

These articles will inspire you to keep moving, playing, and challenging your body in creative ways.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PRIMAL PLAY METHOD MOVEMENT SNACKS?

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Welcome to Day 23 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is Vertical Ski Jumps, a dynamic and energising movement inspired by the power and rhythm of skiing. This movement combines explosiveness, coordination, and control, making it a fantastic way to engage your lower body, core, and arms.

Vertical Ski Jumps are a quick and fun way to build strength and stamina while enhancing your balance and agility. Let’s jump into today’s challenge and finish strong as we approach the final day of the advent!

The 24 Days of Movement Advent(ure) is about more than staying active—it’s about rediscovering the joy of movement and connecting with your body in meaningful ways. Each challenge, inspired by the ®, brings a new opportunity to move, play, and grow stronger. Let’s finish this advent with energy and excitement!

“It’s time for a Primal Play Method Movement Snacks��

Time to Play: 60 seconds

1️⃣ Start Upright: Begin in a standing position with your arms overhead.
2️⃣ Jump High to Low: Drive your arms down to hip height as you jump, bending your knees and hinging slightly forward at the hips.
3️⃣ Land Softly: Absorb the impact by landing on the balls of your feet with a slight bend in your knees.
4️⃣ Use Momentum: Swing your arms powerfully through the movement to generate momentum and stability.
5️⃣ Repeat: Continue jumping from high to low, focusing on controlled movements, until the minute is up.

��� Pro Tip: Visualise a ski slope and imagine you’re propelling yourself through a snowy adventure—it adds a playful element to the challenge!

The Vertical Ski Jumps challenge delivers a range of physical benefits while keeping your movement routine fresh and exciting:

Leg Power: Strengthens your quads, glutes, hamstrings, and calves through explosive jumps.

Core Engagement: Activates your core muscles to stabilise your body during the movement.

Cardio Boost: Elevates your heart rate, making it a quick and effective aerobic activity.

Balance and Agility: Improves your ability to maintain control during dynamic movements.

Full-Body Activation: Engages your arms, legs, and core, providing a complete physical challenge.

This movement is a prime example of the Primal Play Method®, where natural and functional movements are transformed into fun, effective activities.

��� For an extra challenge:

Increase Jump Height: Push off the ground with more power to jump higher.

Move Faster: Speed up the sequence to intensify the cardio benefits.

Extend Duration: Perform the movement for 2-3 rounds with short rests in between.

🌟 Looking for a gentler option?

Perform smaller jumps with less intensity, focusing on smooth and controlled movements.

Reduce the range of arm motion for a less demanding variation.

Land Softly: Focus on a controlled landing to minimise impact on your joints.

Engage Your Core: Tighten your abdominal muscles to stabilise your movement.

Breathe Rhythmically: Exhale as you jump and inhale as you land to maintain steady breathing.

Stay Balanced: Keep your weight evenly distributed for improved stability.

How did today’s Vertical Ski Jumps feel? Did you find yourself getting into the rhythm and flow of the movement? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). I’d love to see your progress and hear your feedback as we approach the final day of this advent journey!

Invite a friend to join the fun—it’s always better when we move together.

Learn more about more playful and functional movement with these resources on :

Rough and Tumble Play

These articles will inspire you to keep moving, playing, and challenging your body in creative ways.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PRIMAL PLAY METHOD MOVEMENT SNACKS?

Have fun with Primal Play Method movement snacks every day!

Welcome to Day 22 of our 24 Days of Movement Advent(ure)! 🎄

Today’s movement challenge is the Palm Strike (Push Pulls), an energetic and empowering activity inspired by the dynamic movements of combat training. Combining strength, coordination, and speed, this movement allows you to channel your inner fighter while improving your upper body strength and core stability.

The inspiration for this challenge comes from the iconic training montage in Rocky IV, where movement and strength meet the raw beauty of nature. Let’s bring that same energy into today’s challenge and strike with power and intention!

The 24 Days of Movement Advent(ure) is designed to make movement fun, functional, and accessible. Each day introduces a new activity inspired by the ®, encouraging you to explore your body’s capabilities in creative ways. Let’s keep striking, playing, and moving as we approach the grand finale!

“It’s time for a Primal Play Method Fun Movement Snack��

Time to Play: 60 seconds

1️⃣ Start in a Split Stance: Position one leg forward and one leg back, with your knees slightly bent for stability.
2️⃣ Perform Palm Strikes: Strike forward with your palms, alternating hands, for a total of four strikes. Focus on a strong push and pull motion, engaging your core.
3️⃣ Switch Stance: Change your leading leg and repeat the sequence with four more strikes.
4️⃣ Repeat the Cycle: Continue alternating stances and performing palm strikes until the minute is up.

��� Pro Tip: Visualise punching through a target with controlled, powerful movements to maximise engagement.

The Palm Strike (Push Pulls) challenge is not only fun but also highly beneficial for building strength, coordination, and endurance. Here’s what it brings to your movement practice:

Upper Body Strength: Strengthens your shoulders, chest, and arms through repeated striking motions.

Core Activation: Engages your core to stabilise your body during powerful pushes and pulls.

Cardiovascular Fitness: Elevates your heart rate, making it a great aerobic activity.

Coordination: Improves your ability to synchronise hand and foot movements.

Mental Focus: Encourages mindfulness and concentration as you visualise each strike.

This movement embodies the Primal Play Method®, combining natural, functional movement patterns with a playful, empowering twist.

��� For an extra challenge:

Increase Speed: Strike faster to amplify the cardio benefits and test your reflexes.

Add Power: Focus on delivering stronger, more explosive strikes.

Extend Duration: Perform the movement for 2-3 rounds with short breaks in between.

🌟 Looking for a gentler option?

Perform the strikes more slowly, focusing on precision and control.

Reduce the intensity of the push and pull motions to ease into the movement.

Engage Your Core: Tighten your abdominal muscles to stabilise your body as you strike.

Breathe Steadily: Exhale forcefully with each strike to enhance power and rhythm.

Visualise the Motion: Imagine pushing through a solid object to create a sense of purpose and intensity.

Maintain Balance: Keep your stance grounded and stable to avoid overextending.

The Palm Strike (Push Pulls) is inspired by the training sequences in , where the simplicity of nature meets raw physicality. Training in a snowy wilderness, Rocky demonstrates how functional, primal movements can be as effective as gym-based exercises. Similarly, this movement connects you to your natural strength and rhythm, making it as empowering as it is functional.

How did today’s movement snack feel? Were you able to channel your inner Rocky and strike with power and purpose? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). I’d love to hear your feedback and celebrate your progress as we approach the final days of this advent journey!

Learn more about more playful and functional movements with these resources on :

These articles will inspire you to keep moving, playing, and challenging your body in creative ways.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PRIMAL PLAY METHOD MOVEMENT SNACKS?

Have fun with Primal Play Method movement snacks every day!

Welcome to Day 21 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is a combination of 4x Shoulder Knees and 90-Degree Jumps, blending coordination, agility, and strength into one fun and engaging movement. This sequence keeps you moving dynamically, challenging your body and mind while adding a playful twist to your daily routine.

By alternating between knee taps and lateral jumps, you’ll work your lower body, core, and cardiovascular fitness in just one minute. Let’s jump, tap, and move together as we power through today’s activity!

The 24 Days of Movement Advent(ure) is about more than staying active—it’s about reconnecting with the joy of movement through playful and functional challenges. Each activity, inspired by the ®, encourages you to explore your body’s natural capabilities while having fun. Let’s keep moving, playing, and thriving this holiday season!

“It’s time for a Primal Play Method Movement Snack��

Time to Play: 60 seconds

1️⃣ Start Standing: Begin in an upright position with feet shoulder-width apart.
2️⃣ Perform Shoulder Knees: Lift your left knee and tap it with your right hand. Alternate sides for a total of 4 taps.
3️⃣ Jump Side-to-Centre: Jump left to the centre, then right to the centre, landing softly each time.
4️⃣ Repeat: Perform another set of 4x Shoulder Knees, then continue the jumping sequence.
5️⃣ Flow Through: Maintain a steady rhythm and repeat the cycle until the minute is up.

��� Pro Tip: Use your arms to help generate momentum for the jumps and maintain balance during the knee taps.

The 4x Shoulder Knees and 90-Degree Jumps combo delivers a full-body challenge with significant benefits:

Lower Body Strength: Engages your quads, glutes, and calves during the jumps.

Core Activation: Strengthens your abdominal muscles as you stabilise during knee taps and landings.

Coordination and Agility: Combines lateral jumping and cross-lateral movements for improved motor skills.

Cardio Fitness: Keeps your heart rate elevated, enhancing cardiovascular endurance.

Balance and Stability: Challenges your ability to control your movements during dynamic transitions.

This activity is a perfect example of the Primal Play Method®, combining natural movement patterns with fun and creativity to make fitness enjoyable.

��� For an extra challenge:

Add Speed: Perform the sequence faster to elevate intensity and boost cardio benefits.

Jump Higher: Increase the height of your jumps for greater power and explosiveness.

Extend Duration: Repeat the movement for 2-3 rounds with short rests in between.

🌟 Looking for a gentler option?

Step side-to-side instead of jumping, focusing on smooth transitions.

Perform the shoulder knees at a slower pace to master coordination.

Land Softly: Absorb the impact through your knees and ankles to protect your joints.

Focus on Form: Maintain a slight bend in your knees during jumps and stabilise your core throughout.

Breathe Consistently: Keep a steady breathing rhythm to stay energised and focused.

Prioritise Flow: Focus on moving smoothly through each transition rather than rushing the sequence.

How did today’s challenge feel? Were you able to keep up with the rhythm of the jumps and taps? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). Your stories and feedback make this journey more interactive and fun, so keep them coming!

Invite a friend to join the movement and let’s finish this advent strong together.

Learn more about more playful and functional movements with these resources on :

These articles will inspire you to keep moving, playing, and challenging your body in creative ways.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PRIMAL PLAY METHOD MOVEMENT SNACKS?

Have fun with Primal Play Method movement snacks every day!

Welcome to Day 20 of our 24 Days of Movement Advent(ure)! 🎄

Today’s dynamic movement challenge is 90-Degree Jumps, a playful and engaging activity that combines explosiveness, coordination, and balance. This jumping sequence is designed to strengthen your lower body, improve agility, and get your heart rate up.

As you jump from side to centre and back, you’ll feel the power in your legs and core while working on your rhythm and flow. Let’s jump into today’s activity and make this minute count!

The 24 Days of Movement Advent(ure) is designed to make movement playful, engaging, and accessible. Each daily challenge draws on the principles of the ®, encouraging you to move naturally and joyfully. Let’s keep jumping, playing, and celebrating the joy of movement as we approach the last few days of this journey!

“It’s time for a Primal Play Method Movement Snack��

Time to Play: 60 seconds

1️⃣ Start Standing: Begin in an upright position with your feet shoulder-width apart.
2️⃣ Side-to-Centre Jump: Jump left, landing softly with a slight bend in your knees. Immediately jump back to the centre.
3️⃣ Reverse the Sequence: Jump right, land softly, and return to the centre.
4️⃣ Use Your Arms: Swing your arms forward and back to assist with momentum and balance.
5️⃣ Repeat: Continue this sequence, focusing on controlled landings, until the minute is up.

��� Pro Tip: Keep your movements fluid and rhythmic—this will help you maintain energy throughout the challenge.

The 90-Degree Jumps challenge offers a wide range of physical and mental benefits:

Leg Strength: Builds power in your quads, glutes, and calves.

Core Activation: Engages your core to stabilise your body during each jump.

Agility and Coordination: Enhances your ability to move quickly and efficiently between directions.

Cardio Boost: Elevates your heart rate, making it a fantastic aerobic activity.

Balance and Control: Improves your ability to land softly and stabilise after each jump.

This movement aligns with the principles of the Primal Play Method®, transforming a simple activity into a playful and effective way to move your body.

��� For an extra challenge:

Increase Height: Jump higher for a greater test of explosiveness.

Add Speed: Perform the jumps faster to raise the intensity and elevate your heart rate.

Use Visual Markers: Place markers on the ground for more precise direction changes.

🌟 Looking for a gentler option?

Perform smaller jumps or step side-to-side instead of jumping.

Focus on smooth, controlled landings to reduce impact on your joints.

Land Softly: Absorb the impact through your knees and ankles to protect your joints.

Engage Your Core: Keep your abdominal muscles tight to stabilise your movements.

Breathe Steadily: Maintain a consistent breathing pattern to stay energised.

Focus on Form: Prioritise smooth, controlled motions over speed for maximum benefit.

How did today’s 90-Degree Jumps feel? Did you enjoy the rhythm and power of this dynamic movement? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). I’d love to hear your feedback and see your videos—don’t forget to invite a friend to join the fun!

Want to learn more about Primal and Playful movements? Explore these articles on for insights and inspiration:

These resources will help you dive deeper into the benefits of playful, functional movement.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PRIMAL PLAY METHOD MOVEMENT SNACKS?

Have fun with active play movement snacks every day!

Welcome to Day 19 of our 24 Days of Movement Advent(ure)! 🎄

Today’s playful movement is Toe Taps—a simple yet effective activity designed to engage your coordination, balance, and core stability. This dynamic movement alternates between reaching and tapping, challenging your ability to synchronise opposite sides of your body.

Toe Taps are a fantastic way to inject a burst of energy into your day. Whether you want to stay active during a busy schedule or add variety to your movement routine, this one-minute challenge offers a quick and engaging solution.

Let’s reach, tap, and move together!

The 24 Days of Movement Advent(ure) is all about rediscovering the joy of movement through fun, accessible challenges. Each daily activity is inspired by the ®, encouraging you to explore fitness in a playful, natural way. Let’s keep moving, tapping, and playing as we approach the final days of this journey!

“It’s time for an active play movement snack��

Time to Play: 60 seconds

1️⃣ Starting Position: Stand tall with your feet shoulder-width apart and arms relaxed at your sides.
2️⃣ Reach and Tap: Lift your left knee while reaching down with your right hand to tap your left foot.
3️⃣ Return to Standing: Quickly return to the starting position.
4️⃣ Switch Sides: Lift your right knee while reaching down with your left hand to tap your right foot.
5️⃣ Repeat: Alternate between sides, moving smoothly and maintaining balance.

��� Pro Tip: Focus on your rhythm and flow—this will help you stay consistent throughout the minute.

The Toe Taps challenge might seem simple, but it’s packed with benefits for both your body and mind:

Core Activation: Strengthens your core muscles as you stabilise during each tap.

Coordination: Improves your ability to synchronise opposite sides of your body.

Balance and Stability: Challenges your single-leg balance while shifting weight dynamically.

Cardio Boost: Elevates your heart rate, promoting cardiovascular health.

Mobility: Enhances flexibility in your hips, knees, and ankles.

This movement also mirrors the principles of the Primal Play Method®, encouraging you to move naturally, dynamically, and playfully.

��� For an extra challenge:

Increase Speed: Perform the taps faster to boost the cardio intensity.

Add Height: Lift your knees higher for greater core engagement.

Extend Duration: Repeat the movement for 2-3 rounds with short rests in between.

🌟 Looking for a gentler option?

Perform the taps at a slower pace, focusing on precision and balance.

Reduce the height of your knee lifts to make the movement more manageable.

Engage Your Core: Tighten your abdominal muscles to maintain stability during each tap.

Stay Balanced: Focus on a fixed point in front of you to improve balance and reduce wobbling.

Breathe Steadily: Maintain a steady breathing pattern to stay relaxed and energised.

Focus on Form: Prioritise smooth, controlled movements over speed for maximum benefit.

How did today’s Toe Taps feel? Did you find yourself falling into a rhythmic flow? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). Your stories, feedback, and creativity inspire me and others in this community!

Don’t forget to invite a friend to join in and make this a shared movement adventure.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER MOVEMENT SNACKS TO MOVE MORE?

Have fun with active play movement snacks every day!

Welcome to Day 18 of our 24 Days of Movement Advent(ure)! 🎄

Today’s playful challenge is the Baby Bear Crawl, a deceptively simple quadrupedal movement that combines strength, coordination, and endurance. Crawling on all fours may remind you of childhood, but this dynamic movement packs powerful benefits for your body and mind.

The Baby Bear Crawl involves small, controlled steps forward, backward, and side-to-side. This pattern not only builds physical resilience but also challenges your brain by engaging cross-lateral coordination—a critical component for balance, mobility, and cognitive health. Let’s channel our inner bear cubs and get crawling!

The 24 Days of Movement Advent(ure) is designed to inspire playful, natural movement that builds strength, mobility, and joy. Each daily challenge, inspired by the ®, connects you to your body and encourages creativity and exploration. Let’s keep crawling, climbing, and moving this holiday season!

“It’s time for a movement snack��

Time to Play: 60 seconds

1️⃣ Start in Bear Pose: Begin on all fours with your hands and feet shoulder-width apart. Lift your knees slightly off the ground to hover, keeping your back neutral.
2️⃣ Begin Crawling: Take small steps forward, alternating your opposite hand and foot.
3️⃣ Change Directions: Crawl backward, to the left, and to the right, exploring different planes of movement.
4️⃣ Stay Controlled: Focus on smooth, deliberate steps rather than speed.
5️⃣ Continue: Keep crawling until the minute is up, maintaining steady breaths and an engaged core.

��� Pro Tip: Smaller, slower movements create greater control and help you feel the stabilising muscles at work.

The Baby Bear Crawl is more than just a fun movement—it provides a full-body challenge that benefits your strength, mobility, and brain function. Here’s why it’s worth trying:

Strength Endurance: Builds strength in your shoulders, arms, legs, and core by holding and moving in a quadrupedal position.

Cross-Lateral Coordination: Encourages communication between the left and right sides of your brain, improving cognitive processing and motor skills.

Aerobic Activity: Keeps your heart rate elevated, promoting cardiovascular health.

Core Engagement: Strengthens your abdominal and stabiliser muscles as you move in different directions.

Mobility and Flexibility: Enhances range of motion in your shoulders, hips, and ankles.

This movement also embodies the essence of the Primal Play Method®, drawing inspiration from natural animal movements to make fitness functional, fun, and engaging.

��� For an extra challenge:

Add Speed: Crawl faster while maintaining control for increased intensity.

Extend Duration: Repeat the movement for two or three rounds with short rests in between.

Incorporate Obstacles: Crawl around furniture or other objects to make the activity more dynamic.

🌟 Looking for a gentler option?

Keep your knees closer to the ground for added support.

Focus on crawling forward and backward before adding lateral movement.

Engage Your Core: Keep your abdominal muscles tight to stabilise your movement.

Maintain Alignment: Ensure your shoulders, elbows, and wrists stay aligned to prevent strain.

Focus on Breathing: Deep, controlled breaths will help you stay steady and relaxed during the crawl.

Keep Movements Small: Tiny steps allow for better control and greater engagement of your stabiliser muscles.

How did today’s Baby Bear Crawl feel? Were you surprised by how much this movement activates your entire body? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). I’d love to see your attempts and hear your feedback—don’t forget to invite a friend to join in the fun!

Quadrupedal movements like the Baby Bear Crawl offer unique benefits for both your physical and mental health. Crawling improves spatial awareness, strengthens underutilised stabilising muscles, and creates a sense of playfulness that reduces stress.

Want to learn more about the benefits of animal-inspired movement? Explore these related articles on PrimalPlay.com:

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?

Have fun with movement snacks every day!

Welcome to Day 17 of our 24 Days of Movement Advent 🎄

Today’s movement snack takes inspiration from the slopes with Slalom Jumps, a dynamic, playful exercise designed to enhance your cardio fitness, agility, and coordination. This movement channels the energy and motion of skiing down a slalom course—think quick, side-to-side hops that engage your entire body.

Not only is this a fantastic playout for your legs and core, but it also boosts explosive power and improves your ability to balance and react. Whether you're an experienced skier or simply looking for a fun, fast-paced movement, Slalom Jumps will challenge you in all the right ways. Let’s jump into the details!

The 24 Days of Movement Advent(ure) is about making fitness playful, accessible, and enjoyable. By incorporating virtual movements like Slalom Jumps, you’re not just working out�� but exploring, discovering, and celebrating the joy of movement. Let’s keep jumping, playing, and moving this holiday season with the ®.

“It’s time for an active play movement snack��

Time to Play: 60 seconds

1️⃣ Side-to-Side Jump: Begin in a standing position with knees slightly bent. Jump to your left, landing softly, and then immediately jump to your right as if navigating a downhill slalom course.
2️⃣ Maintain a Forward Hinge: Keep your hips slightly hinged forward to mimic a skiing posture.
3️⃣ Soft Landings: Land on the balls of your feet with control to protect your joints.
4️⃣ Use Your Arms: Swing your arms naturally to drive momentum and add power to each jump.
5️⃣ Repeat: Continue jumping from side to side for the full minute.

��� Pro Tip: Imagine the twists and turns of a real slalom course—it adds an element of focus and fun to the movement!

Slalom Jumps are more than just a playful cardio movement. Here are some key benefits:

Cardiovascular Fitness: Elevates your heart rate, making it an effective aerobic exercise.

Leg Strength: Engages your quads, hamstrings, calves, and glutes.

Core Activation: Strengthens your core muscles to maintain stability during lateral movements.

Agility and Coordination: Sharpens your ability to change direction quickly and efficiently.

Explosive Power: Builds plyometric strength in your lower body.

Balance and Control: Improves your ability to stay stable while moving dynamically.

This movement captures the essence of the Primal Play Method® by turning a workout into a fun, engaging activity that boosts both fitness and creativity.

��� For an extra challenge:

Increase Speed: Move faster to ramp up the cardio intensity.

Jump Further: Extend the distance of your jumps to engage more power.

Add Height: Jump higher with each hop to test your explosiveness.

Use Visual Markers: Place cones or other markers to simulate slalom gates and increase focus.

🌟 Looking for a gentler option?

Perform smaller, slower hops with a shorter lateral range.

Focus on maintaining control and balance at a slower pace.

Focus on Form: Keep your knees slightly bent and your back straight to maintain proper posture.

Land Softly: Absorb the impact through your knees and ankles to protect your joints.

Engage Your Core: Tighten your abdominal muscles to stabilise your movements.

Use Visualisation: Pretend you’re on the slopes—it makes the movement more engaging and fun!

How did today’s Slalom Jumps feel? Did you channel your inner skier and navigate those imaginary slopes? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). Seeing your creativity and progress is one of the best parts of this journey!

Invite a friend to join in the fun, and let’s keep the energy flowing together.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?

Have fun with movement snacks every day!

Welcome to Day 16 of our 24 Days of Movement Advent(ure)! 🎄

Today’s movement snack is the Crab Pose, a quadruped isometric hold that challenges your strength endurance, stability, and core engagement. This animal-inspired position focuses on holding your body weight on all fours while maintaining proper alignment and balance.

The Crab Pose might look simple, but it packs a punch. As your stabiliser muscles work to keep you steady, you’ll feel subtle adjustments happening throughout your body. This static hold is a testament to the power of isometric movements in building functional strength. Let’s get ready to hold, hover, and feel the burn!

The 24 Days of Movement Advent(ure) is designed to make fitness fun, functional, and accessible. Each daily challenge, inspired by the ®, brings you closer to a healthier, stronger, and more playful self. Let’s keep exploring, playing, and moving together this holiday season!

“It’s time for a movement snack��

Time to Play: Hold for up to 60 seconds

1️⃣ Start on All Fours: Sit on the ground and place your hands and feet shoulder-width apart, fingers and toes facing forward.
2️⃣ Lift Your Hips: Push through your hands and feet to lift your hips off the ground, hovering just above the floor.
3️⃣ Maintain Alignment: Keep your shoulders, elbows, and wrists aligned, as well as your knees and hips.
4️⃣ Engage Your Core: Tighten your abdominal muscles to stabilise your body.
5️⃣ Hold the Position: Stay steady and focus on controlled breathing for up to one minute.

��� Pro Tip: Small adjustments will naturally occur as your stabiliser muscles work to maintain the position—this is part of the challenge!

The Crab Pose delivers a variety of physical benefits while engaging your mind and body:

Strength Endurance: Builds strength in your arms, shoulders, legs, and core through sustained effort.

Stability and Balance: Activates your stabiliser muscles, improving coordination and control.

Full-Body Engagement: Works multiple muscle groups simultaneously, making it an efficient exercise.

Functional Fitness: Mimics natural movement patterns, enhancing mobility and flexibility.

Mind-Body Connection: Encourages focus and mindfulness as you hold the position.

This movement aligns perfectly with the Primal Play Method®, drawing inspiration from the animal kingdom to create playful and practical exercises.

��� For an extra challenge:

Extend the Duration: Hold the position for 90 seconds or longer.

Add Movement: Slowly lift one hand or foot off the ground, alternating sides to test your balance.

Crab Walk: Transition into a crab walk by moving your hands and feet while maintaining the pose.

🌟 Looking for a gentler option?

Keep your hips closer to the ground for added support.

Hold the position for 20-30 seconds and gradually increase the duration over time.

Focus on Form: Maintain proper alignment in your shoulders, wrists, and knees to prevent strain.

Controlled Breathing: Breathe deeply and evenly to stay relaxed and steady.

Engage Your Core: Tighten your abs to provide additional stability and support.

How did today’s Crab Pose feel? Share your experience on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). I’d love to see your attempts and hear your feedback! Don’t forget to invite a friend to join in and spread the fun.

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?

Have fun with active play and movement snacks every day!

Welcome to Day 15 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge, Crouch to Stand, is a quick and dynamic movement that combines strength, mobility, and a touch of explosive power. This exercise is perfect for engaging your lower body, improving your ability to move with agility, and adding a playful twist to your workout.

Crouch to Stand is not only a great way to build fitness, but it also reflects a functional movement pattern that mimics natural actions like standing up from a crouch or jumping. It’s simple, effective, and—most importantly—fun! Ready to jump in and get moving? Let’s go!

The 24 Days of Movement Advent(ure) is designed to bring fitness and fun into your daily routine. Each challenge, inspired by the ®, offers a chance to explore movement that’s effective, engaging, and joyful. Let’s keep jumping, playing, and discovering new ways to stay active this holiday season!

“It’s time for an active play movement snack��

Time to Play: 60 seconds

1️⃣ Start Tall: Begin in a standing position with your arms relaxed at your sides.
2️⃣ Crouch Down: Lower yourself into a crouch, bending your knees and making sure your fingers touch the floor.
3️⃣ Stay Light: Keep your weight on the balls of your feet for added balance and mobility.
4️⃣ Jump Up: Explosively return to a standing position, pushing through your legs.
5️⃣ Repeat: Continue the movement for one minute without pausing.

��� Pro Tip: Focus on soft landings to protect your joints and maintain control during each jump.

The Crouch to Stand is a versatile movement with a variety of benefits:

Lower Body Strength: Builds your quads, glutes, and calves.

Explosiveness: Develops power and speed in your legs through jumping.

Mobility: Improves flexibility and range of motion in your hips, knees, and ankles.

Core Stability: Strengthens your core as you control your body through each movement.

Functional Fitness: Mimics real-world actions like squatting, standing, and jumping.

This movement also incorporates balance and coordination, making it a well-rounded exercise for improving overall physical capability.

��� For an extra challenge:

Jump higher with each rep to test your explosiveness.

Increase your speed to add a cardio element.

Try landing silently to improve control and foot placement.

Repeat the sequence 3-4 times with a short rest in between for an added endurance challenge.

🌟 Looking for a gentler option?

Skip the jump and rise to standing from the crouch.

Focus on slow, controlled movements to perfect your form.

Stay Controlled: Prioritise smooth, deliberate motions over speed to maintain proper form.

Engage Your Core: Tighten your abs to support your lower back and improve stability.

Focus on Landings: Aim to land softly and absorb the impact through your knees and ankles.

How did today’s Crouch to Stand challenge feel? I’d love to hear about your experience! Please share your feedback or videos on social media using #MovementAdvent2024 and tag me on (@fitnessexplorer). Seeing your progress and creativity makes this movement journey even more rewarding.

Invite a friend to join in, and let’s keep spreading the joy of movement together!

Sign up with your best email address to receive news and special offers—get 2 FREE eBooks��“The Importance of Play" and ��Animal Moves Sampler��.

Bonus 1: FREE Movement is Medicine printable PDF.
Bonus 2: No Play, No Gain research article PDF

LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?

Have fun with active play and movement snacks every day!