Workout of the Week: Primal Workout

Back to basics: The Primal Workout 

Looking to build strength, lose fat, and enhance your overall fitness? This full-body workout routine combines weight training and bodyweight exercises to target multiple muscle groups and boost your cardiovascular health.

Jake, our fitness expert, emphasizes that weight training is highly effective for losing fat and gaining muscle, while also advocating for the benefits of cardiovascular exercise. This powerful routine features the Primal push-up, goblet squats, pull-ups, and bear crawls, complete with pro tips to ensure proper form and maximize your results.

What is a Primal Movement?

Primal movement is all about getting back to the basics—the fundamental movement patterns that our bodies are designed to perform. These actions form the core of primal movements: push, pull, twist, squat, hinge, lunge, and gait.

Incorporating these primal movements into your workouts, like the Primal push-up, helps you tap into these natural patterns, improving strength, mobility, and coordination. It's all about moving the way your body was meant to, enhancing both your fitness and everyday life.

The Primal Workout Basics:

The Basics: 4 rounds of these core blasting natural movements: Push ups for 15 reps, Goblet squats with a pulse for 10 reps, Pull ups for 15 reps and Bear Crawls for 30 seconds. 


Push Ups
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet.

Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.

Pro-Tip: When doing a push up your back and elbows should make an arrow shape(^) Not a T.


Goblet Squats

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and push the kettle bell out in front of you. Hold for a breath and repeat.

Pro tip: Imagine you are trying to spread the floor apart when you squat. So before you even start, you are creating tension in your quads and glutes.



Before each pull up set your shoulders, then pull yourself up while trying to pull your shoulder blades down and to the center of your back. If you cannot yet do a full pull up by yourself, use an assisted pull up machine.

Pro tip: Set your shoulders before you do a pull-up, imagine you are trying to put your shoulder blades in you back pocket



Bear Crawl

Keeping your spine neutral (flat back) and hips slightly above my shoulders, start on your hands and feet, elevating your knees off the ground. Get long through your spine by packing your shoulders and reaching your chest forward. Keeping your knees off the ground, slowly crawl forward, moving opposite arm-and-leg at the same time

Pro Tip: Always move contra-laterally, which means opposite hand, opposite foot.

Achieve Your Fitness Goals with the Primal Workout

Incorporating exercises like the Primal push-up, goblet squats, pull-ups, and bear crawls into your routine is a fantastic way to achieve a balanced and effective full-body workout. Each of these movements targets multiple muscle groups, promoting strength and endurance.

Jake says: “Weight training is the most effective way to lose fat and gain muscle. That being said, I am also an avid runner. I think that cardiovascular exercise is the single greatest thing a person can do for their health.”

Whether you're just starting or looking to enhance your existing fitness regimen, these exercises will help you build a solid foundation and take your fitness to the next level. And always keep Jake's advice in mind: combine weight training with cardiovascular exercise for optimal health benefits.