Chinups – as much as you can!
Barbell thrusters
Sprints (whether 100m or 20mx4 sprints)

different preferences for different people, eh? but in the end the exercise regimen that matters is one that includes a good cardio and good strength exercises. for more information on how your exercise routine can better your weight and health, visit my website: http://doc-alma-jones.blogspot.com.

thanks!

Clap push ups, jump squats, and close-grip chin ups.

Another favorite is to go out on to our ocean refuge here in the US northeast in the winter (when it’s wide open to the public) and carry heavy frozen water-logged pieces of driftwood for a while, do military presses with them, use them similar to a slosh pipe, just play with them. Hike hard up the steep frozen dunes. It’s a great < 60 minute stength workout, but no doubt looks loony to the other walkers!

I like your 3 favorites, but I’d probably go with the lunges or just plain weighted squats in place of the leg pistols. Leg pistols can be rough on the knees.

Cheers!

One thing first: you mention liking Inverted push-ups: inverted refers to turning inside out or upside down e.g. invert an hourglass I think you mean feet elevated push-ups. I too like these with my preferences to place my feet up on an exercise ball for added effort and instability, or I use rings set a few inches off the floor and elevate my feet up on a box (these are the best and I use a number of variations). One additional benefit of either of these exercises is that in addition to working the chest/shoulders, etc. they work the core better than any isolated plank/bridging type of exercise too. One inverted exercise that I do to balance my push-ups is with the antagonist movement–inverted rows using either a bar or rings.

I actually think that 3 antagonist exercises would be more functional here rather than just 3 exercises. E.g. pushing horizontal and pulling horizontal; pulling vertical and pushing vertical; quad dominant and ham/glut dominant. That said, for the sake of the blog, all my exercises are compound movements that can be done with minimal equipment, or better yet outside Primal style, so here they are:

1. Climbing is totally Primal, so weighted Chins/Pull-ups (alternate grip each rep). Note: I always use a shoulder width or narrower for best shoulder health.

2. Tough call, I’ve already listed a vertical pulling exercise, so I’m going with hand stand push ups. In descending order, my favorite types are on parallel bars/parallettes, rings, and last against a wall/tree.

3. Grok needs lower body strength too, toss between single leg pistols and lunges while holding weights/rocks/logs—I guess that I could combine the two into one exercise, but If I have to choose between I’ll go with pistols.

Cheers,

Calvin

Three words… Vibram Five Fingers

All the Best,

Andrew R

Now to only find somewhere I could do some barefoot beach sprints in NYC without stepping on glass, vomit or HIV… hmmmmmmm