> ## Content Index > Fetch the complete content index at: https://lokifit.com/llms.txt > Use this file to discover other available public pages before exploring further. # Busy week? These moves make the most of even a quick workout - URL: https://lokifit.com/busy-week-these-moves-make-the-most-of-even-a-quick-workout/ - Published: 2026-08-04T08:00:25.000Z - Updated: 2026-08-04T08:00:34.000Z - Description: Build a routine with these six movement patterns, and you're guaranteed to get a well-rounded workout, even when you're short on time. - Author: Shannon Kirk - Tags: movement patterns, fundamentals, newsletter Hey, FTWer! *\[Reading time: 7 min\]* What are the most important foundations of strength? There are plenty, from the types of exercises we do to our sleep quality, nutrition, mobility, and other lifestyle basics. Today, I’m getting into the first of these. The goal: set you up with knowledge and ideas to squeeze in movement even when life gets hectic and planned gym sessions or classes need to be pared down or bumped due to whatever unforeseen circumstance decides to rear its schedule-busting head this week. So, let’s talk **movement patterns**. When I worked at a large fitness centre in Victoria, I led the over-60 orientations. At first, I was overwhelmed by the prospect of showing people *how to gym*. How could I hit all the rules and equipment in a way that wouldn’t just roll right over the majority of folks, and in just 45 minutes? After a while, I started to structure them around the four movement patterns, plus two other essential themes, that make up a “functional” routine. In other words, a routine that hits all the basic shapes our bodies make on any given day. I even printed little cards listing them and some exercises for each, which the participants could take home with them. They loved getting a handout, and I loved having an outline I could iterate on every time. The following movement patterns don’t require a gym. Each one has a dumbbells option, and many of them have a body weight option, too. It doesn’t matter whether you have 15 minutes or 60\. Do some combination of these movement types to help your body maintain or build strength. (Remember, 6–8 exercises per workout is plenty; you don’t need 15!) --- *Don’t have time to keep reading? Bookmark these workouts for later:* [*15-minute workout*](https://lokifit.com/15-min-workout/) [*30-minute workout*](https://lokifit.com/30-min-workout) [*60-minute workout*](https://lokifit.com/60-minute-full-body-workout/) --- ### **Movement Pattern #1: Knee Bend** Lifting your kiddo, moving boxes, tying your shoe, climbing the stairs, picking up your pen (in a normal way, not the one popularized in Legally Blonde)…all these motions use the knee bend. So, as with all the patterns, getting stronger in this movement is vital to long-term strength. A squat is the most obvious example of a knee bend exercise. A barbell behind or in front of your head, two dumbbells on your shoulders or at your sides, one kettlebell at your chest, even no added weight at all: they all count. Other contenders: split squats, step-ups, walking lunges. If you don’t have any weights on hand, move more slowly (in both directions or just on the way down) or pulse at the bottom. That adds time under tension. ### **Movement Pattern #2: Hip Hinge** Picking up your pen like Reese Witherspoon and Jennifer Coolidge in Legally Blonde, sitting down in a chair, getting out of the car. The hip hinge is also part of most knee bend moves. The deadlift is the classic hip hinge. It’s also one that quickly requires more weight to build strength than what most people have at home. One heavy dumbbell in each hand still works great. Other contenders: glute drives, bridges, single-leg deadlifts (more effective with lighter weight, since you’re only using half your lower body to move it). Personally, I love a good glute drive done off the edge of the couch. You can even stack some books or a jug of water in your lap to add weight! ### **Movement Pattern #3: Push** Shoving something back onto a shelf, getting up off the ground, rescuing yourself when you’re hanging off a tall building…invaluable! The bench press is the best-known weighted push exercise, but pushups are my favourite because they’re almost infinitely variable (hands can go on the wall, a counter, a bench, a step…I know, I’ve said this 100 times). And unlike many other body weight exercises, you can make them harder than the standard version, still with no equipment (by putting your feet higher than your hands). Check out [Episode 24 of the Fit to Work podcas](https://rss.com/podcasts/fit-to-work/3013419/?ref=lokifit.com)t for my ode to this move! ### **Movement Pattern #4: Pull** Taking something *down* from a high shelf, lifting literally anything from weight height or lower to chest height or higher. Because you need something to resist your pulling motion, this important move is the trickiest one to do without weights. If you have a bar you can use for pull-ups, you can work up to a full pull-up by steppin/jumping to the top of the exercise and slowly lowering yourself down. If you have the right dumbbell weight, I’d recommend the bent over row! ### **Essential Move #5: Core** Your core is working in all the exercises above, unless you’re completely supported by a machine. But closing with one or two core-specific exercises is still important to make sure you’re strengthening through all the angles it supports. And I do mean “closing.” Because it’s involved in everything, it’s important to do your heavy lifts when it’s fresh, before you tire it out with these more isolated moves! Check out last week’s issue for those angles and related exercises! ### **Essential Move #6: Balance** Sitting all day can impact more than just our muscle—balance can fall to the wayside as well. But talk about an easy thing to work on with absolutely no equipment, or special clothing, or even very much time! Check out [Episode 20 of the Fit to Work podcast](https://rss.com/podcasts/fit-to-work/3004106/?ref=lokifit.com) for why this component is so important, and some simple ideas for how to implement it --- And there you have it! Six movements to ensure any workout, however constrained, keeps your whole amazing self strong and capable. This is a lot of information, so I’ve compiled it for you into three full-body programs that fit into different slots in your schedule. Each one checks off all six boxes and is very customizable. Don’t see one that works for you? Hit reply and I’ll hook you up! [*15-minute workout*](https://lokifit.com/15-min-workout/) [*30-minute workout*](https://lokifit.com/30-min-workout) [*60-minute workout*](https://lokifit.com/60-minute-full-body-workout/) You’ve got this. Til next time, Stay strong, calm, and kind 💪💚 🧘‍♀️