The Static and Move Workout

July 14, 2021
2 minute read

I really enjoy sessions that mix up everything for the member, chucking in strength, cardio and endurance.  Doing this in a way that moves the member from one to the other in the same session is much more enjoyable for them rather than 20 mins of strength, 20 mins of abs, 20 mins of cardio etc.  So, this session involves loads of different body movements and exercises that are sure to give a full body workout.

THE STATIC & MOVE WORKOUT (approx. 20 mins per round)

Equipment: pair of light dumbbells, light barbell/weight plate, Kettlebell, mat

The set up involves splitting your group into pairs, person A starts in the static exercise station position and person B will be doing the move section.  Timer starts for 60 seconds and each person completes their exercise for that time. Then with no rest they switch and do 60 seconds.  Then each pair changes position with another pair and the process repeats until everyone has completed all the stations.

Start with 5 cones spaced out down one side and another cone approx. 10 meters away from them.  The ‘static’ person stays on one cone while the ‘move’ person completes their exercise to the cone and back as many times as they can in 60 seconds.

I use the following pairs of exercises:

Squat holdLunge walk with arm raise
DB Front raise into side raiseBear crawl
BB kneeling triceps extensionBroad jumps and drop
KB Goblet squat into overhead pressLateral Run
PlankWaddle walk

3 rounds of this is a killer workout so it may be slightly shorter than some but it definitely packs a punch!


  • Although it seems quite ‘kit heavy’ if you think you only need 1 or 2 of each piece of equipment its not as bad as it looks.  If you are struggling for equipment then be creative and use the surrounding furniture such as hills and benches.  Also, can be just as effective with bodyweight exercises.
  • I’ve given the example for 10 people but can easily be increased, you just need enough exercises in the ‘static’ section for half your group.
  • As each station is separate and is completed after each other, if there are odd numbers in the group then you can choose to join in to make the final pair or just have one person run it on their own.  Although I would choose an experienced member for this as they won’t have the team motivation to help them through.
Blue Side BG

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Marc Pearce
Owner/Manager at MAP Fitness Training
Follow & Connect

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Post
How to become a Personal Trainer in Australia (2024)
What is a Group Exercise Leader?
Do I Need an ABN as a Personal Trainer?
Can I Deliver Outdoor Fitness with Certificate III in Australia?
How to Become a Group Fitness Instructor in Australia
Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
Best Personal Trainer Insurance Options in Australia (2024 Version)
5 ways to support weight loss and maintain muscle mass
What is SIS30321? Exploring the New Standard in Fitness Certification
What is a Gym Instructor?
How much does a Personal Trainer earn in Australia?
How difficult is a Personal Trainer Course?
Everything Cortisol
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
The PCOS Advantage: A Game-Changing Guide for Fitness
What is the difference between Cert 3 and 4 in Fitness
Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
ANZAC Day Workout
Do you need a Cert III in Fitness before a Cert IV?
How Much Do Personal Trainers Make
How to become a Personal Trainer in Australia
Fitness Registration Bodies in Australia
Fitness Expo 2023
Personal Trainer Cancellation Policy
Adult Exercise Pre Screening Tool
How long does a Cert 3 in Fitness take?
Boxing Bag Workout: The “10, 2, 2”
12 Days of Christmas Workout
Functional Training Circuit for Small Group Training and Bootcamp
Fitness Games for Bootcamp: The “1, 2, 3” Game
Boxing Partner Workout
Boxing Drills using a Resistance Band
Boxing Workout for Bootcamp – “The EMOM”
Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
Boxing Workout for Bootcamp: The “Power / Speed” Drill
Personal Trainer Success Story: Karla on Online learning
Personal Trainer Success Story: Terry “Go for it regardless of your age"
Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
Personal Trainer Success Story: Jane Juggling a career and family life
Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill
Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
Bariatrics 101
What Does Cert 3 In Fitness Allow You To Do ?
How to raise your rates as Personal Trainer
Mastering your day to maximize your efficiency as a Rent Based PT in 2022
Supporting the Bigger Client
Boxing Workout for Bootcamp 15, 30, 45, 60
Boxing Workout Ideas for Bootcamp: “The 2-10’s”
How To Structure a Boxing Workout for Bootcamp
“Exercise Considerations for the Bigger Client”… Health and fitness at any size
Should Women Stop Lifting Heavy Weights During Menopause?
Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
Boxing Courses for Personal Trainers: Should you do one?
How to Become a Highly Profitable Rent based Personal Trainer in 2022!
One Arm Kettlebell Row: 5 of The Best Variations Available
To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
How to Run a 30-Day Plank Challenge… Sub30 Style!
How to Help Female Clients Work With Their Hormones
10 Steps To Launch Your Fitness Coaching Business Online
Ep 322: Matt from Virtfit - the #1 fitness software/app for PTs
1 2 3 229

Want to hear about our latest post, podcast, and bootcamp idea?

Copyright 2022 Fitness Education Online All Rights Reserved
Google Rating
Based on 311 reviews