Ideas for a primal workout page

[raustinreese]

Hey all, I'm new to being primal and wanted to get some workout ideas. Generally I'm in the gym 2 to 3 days a week for HIIT workouts with a day of sprinting and a day or two of running (max of 3 miles pretty slow pace). If anyone has any suggestions I would greatly appericate it!

Austin

[Diana Renata]

My favorite Primal workout isn't a workout at all. Hit the road on foot, walk to the grocery. Buy lots of stuff (preferrably heavy) and slug it all back home. LOL.

[Phil-SC]

As to weight training, I suggest you look at one of these sources...Charles Staley's "Muscle Logic", Cosgrove's and Schuler's "The New Rules of Lifting" or Rippetoe's "Starting Strenght." All seem to be pretty solid programs built on good fundamental principles.

As to bodyweight stuff, I like Furey's "Combat Condtioning" and Pavel's "The Naked Warrior".

Hope this helps.

[Primal Toad]

My favorite Primal workout isn't a workout at all. Hit the road on foot, walk to the grocery. Buy lots of stuff (preferrably heavy) and slug it all back home. LOL.

I LOVE it!

[FabMandy]

My favorite Primal workout isn't a workout at all. Hit the road on foot, walk to the grocery. Buy lots of stuff (preferrably heavy) and slug it all back home. LOL.

I don't know why I can never think of things like these. I swear everything I come up with has to be novel, complex, etc. etc. and ultimately impossible to execute. Such beauty in simplicity.

[zack726]

Single leg rotational deadlifts (google em) are great for core strength and balance.

[jdjohnson50]

My sprint day looks like this:

-15 Kettlebell Swings
-75m sprint
-15 Kettlebell Goblet Squats
-75m sprint
-15 Kettlebell Sumosquat high pulls
-75m sprint
-16lb sledgehammer overhead strikes (right hand)
-75m sprint
-16lb Sledgehammer overheadstrikes (left hand)
-75m sprint
-16lb Sledgehammer sidestrikes (right hand)
-75m sprint
-16lb Sledgehammer sidestirkes (left hand)
-75m sprint
-15 Kettlebell Swings
-75m sprint
-15 Kettlebell Goblet Squats
-75m sprint

-Lay around gasping for about 10 minutes

[DidNothingFatal]

Get some weights, kettlebells, vibrams, learn some exercises, mix them up, run hard, walk about, see something go and play Easy

[Primal Toad]

My sprint day looks like this:

-15 Kettlebell Swings
-75m sprint
-15 Kettlebell Goblet Squats
-75m sprint
-15 Kettlebell Sumosquat high pulls
-75m sprint
-16lb sledgehammer overhead strikes (right hand)
-75m sprint
-16lb Sledgehammer overheadstrikes (left hand)
-75m sprint
-16lb Sledgehammer sidestrikes (right hand)
-75m sprint
-16lb Sledgehammer sidestirkes (left hand)
-75m sprint
-15 Kettlebell Swings
-75m sprint
-15 Kettlebell Goblet Squats
-75m sprint

-Lay around gasping for about 10 minutes

You have a MASSIVELY INTENSE sprint day.

My sprint day is this...

*Warm-up for 5-10 minutes

*Sprint 20 seconds
*Walk 10-15 seconds
*Repeat 3 times

*Walk for about 3 minutes
*Grok squat stretch
*Shower
*Enjoy primal big ass salad

I will be doing this today! And, I will be doing it barefoot for the first time!!!!!!!!!!!!!

[kmacphee]

I like to do a 30-45 minute trail run that is mixed with walking, sprinting & crawling. I don't prescribe numbers, I just follow the terrain and sprint when I feel like sprinting (I try to imagine being chased) and then I crawl up hills when I see a good opportunity...I walk when I get to the point that I am back to a jog instead of high intensity.

As far as strength goes, I look for rocks, logs and other objects that I can lift along the trails. Again, no prescribed numbers, just lift until I feel like tossing it on the ground to continue moving.

In the gym, I stick to Paul Chek's 7 Human Movements (lift, squat, push, pull, rotation, overhead press and gait which I take care of in the run). Examples:
- 10 minutes of Dead Lift x 5 / Push Press x 5 / Cable Row x 5 (In the warmer months I can do this with rope and a weighted sled to pull hand over hand).
- Barbell thrusters x max reps in 5 minutes
- Box Jumps (jump from one box to another, jump off the box, do a burpee, crawl, roll, and hump back onto the box).
- Nice long walk in the trails. Carry a back pack or go light with VFF's and no shirt.
- Plate rotation, Plate Swing, Plate Press x 10 each for 10 minutes (This one really hurts!)
- Play Ultimate frisbee, soccer, or any other game that makes you sprint and smile
- Run, jump and do pull ups on a soccer net or tree, jump down and crawl to the other end of the field (kong crawl works for long distances), repeat the process by mixing drills to get from one post to the next
- Mud runs in the spring are awesome!
- In the army we used to sprint in the snow (this is tough!)
- Carry a friend (on your back/fireman) then switch and mix in some partner resistance drills such as the partner push up
- go to Exuberant Animal for some more fun partner workout ideas http://www.exuberantanimal.com/games/index.php

Have fun, workout less, keep the intensity high, and try to get outdoors.