Episode 1A – Basic Movement Patterns for everyday exercises at home

Starting out in fitness can be overwhelming.

Others need regular variety, and many just want to be a bit more organised when they exercise. In any case, this is a good mini series to check out. This will help with your technique as well as provide some basic safety tips to consider. While the videos are a bit basic, the information is still relevant for exercise because it covers the basic movement patterns of humans.


Basic Movement Patterns 

We all do Basic movement patterns (BMPs).  No matter who you are – young, old, athlete, office worker, stay at home mum, coal miner, etc – you will benefit from understanding BMPs.

This episode mini series is split into the following categories:

  1. Upper body
  2. Lower body
  3. Core type


What’s in the categories?

  • Lower body is squats and lunges.
  • Upper body is push and pull (or row).
  • Abs and Core is outer midsection (the “sixpack”, lower back, exterior obliques), inner midsection muscles units (transverse abs, diaphragm, multifidus, interior obliques) and bend movements which tend to focus around the mid torso (core, abs, lower back).


Let’s make the World Fitter!

Oh, p.s. I have an episode coming out about exercise programming on my website, keep an eye and ear out on social media for when that happens so you’ll know how to put together a basic program.

For now, enjoy this mini series on basic movement patterns for exercise.

Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
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  • Want live coaching? Click here to contact me. I look forward to working with you soon.



1. Lower Body Basic Movement Patterns – Squat, Lunge

How to perform basic squat exercises

Here’s some pointers on how to perform the squat.

How to perform basic lunge exercises

Here’s some pointers on how to perform the lunge.

2. Upper Body Basic Movement Patterns – Push, Pull

How to perform push motion exercises

Here’s some pointers on how to perform the push motion.

How to do pull & row motion exercises

3. Abs and Core Body Basic Movement Patterns – Twist, Abs, Bend

How to do twist motion exercises

Here’s some pointers on how to perform the twist movement.

Effective Ab / Sixpack exercises

Here’s some pointers on how to perform effective abs and sixpack exercises.

How to do bend exercises at home

Here’s some pointers on how to perform the bend.


  • Chek, P. (2009) How to Eat, Move and Be Healthy!
  • Myers, T. (2009) Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists (2nd Ed.). Churchill Livingstone
  • Sherwood, L.(2004) Human Physiology: From Cells to Systems (5th Ed.) Thomson, Brooks/Cole

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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