I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint  and The Primal Blueprint Cookbook . In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free .
You see, I’m confident that Primal Blueprint Fitness is the right formula for people of all ages and skill levels to get lean and functionally fit for life with minimal time commitment, pain, suffering and sacrifice and, more importantly, with as much fun, enjoyment and ease as possible. No, it’s not the only way to get fit, but it might just be the most efficient, effective and pleasurable way.
If you’ve read The Primal Blueprint, or have been a long-time reader of Mark’s Daily Apple, PBF will look familiar. Borne out of the Primal Blueprint Fitness Pyramid and based on the movement patterns of our ancestors PBF incorporates Sprinting, Moving Frequently at a Slow Pace and Lifting Heavy Things to give you diverse athletic ability and a lean proportioned physique.
I’ll let the eBook  and the results you’ll see speak for themselves, so I won’t go into too much detail here. But here are a few points of interest:
Lift Heavy Things
People often ask what I prescribe for LHT. This eBook will tell you. Suffice it to say, I’m a huge proponent of bodyweight workouts. Bodyweight is more than sufficient resistance for the vast majority of people out there looking to get fit. (And that includes you.)
PBF provides a step-by-step progression of bodyweight movements built around Five Essentials Movements (Pushup, Pullup, Squat, Overhead Press, Plank) that will help you build strength and power with minimal equipment and in half the time of a typical gym session.
From day one I wanted Primal Blueprint Fitness to have a strong community element. PBF would be nothing without its participants. I want to see PBF at work in your life. I want you to hear what works and what doesn’t work for you. And I’ll be fulfilling my end of the dialogue with regular fitness-related blog posts and videos every week. Additionally, I’ll be listening closely to your experiences and may tweak the program based on your feedback. That’s the beauty of this online forum. The give and take, the back and forth allows us all, collectively, to uncover things that actually work. PBF is built upon solid principles and has been tested extensively, but your personal experiences matter in shaping PBF.
Here are a few additional ways PBF has been designed to leverage the strength of this community:
Workout of the Week (WOW)
Every week a new WOW will be published here on Mark’s Daily Apple. WOWs will test your agility, balance, conditioning, power, physical strength and coordination. Just about anything goes for these fun, creative and fractal workouts. Share and compare your times in the comment boards and support one another in our collective quest to be happy, healthy and fit individuals.
The inaugural WOW  will be published next Monday, August 16.
Submit Your Own WOW
The MDA community is made up of some of the most thoughtful and informed health and fitness enthusiasts around. This is why I’ll be crowdsourcing Workouts of the Week. If your WOW passes muster by meeting the standards of the PBF protocol and is published on Mark’s Daily Apple you’ll be entered into a drawing for a Primal prize. Learn more here .
Submit Your Own WOW Videos
Film a published WOW workout. Upload it to YouTube. Submit it and be entered to win a Primal prize. Learn more here .
Primal Tribes/Clans (still working on the name) is in an early development phase. I hope to have it out by the end of the year. Without giving too much away, imagine meeting up with other modern day Groks in your local area for group WOW workouts. Begin thinking about becoming a club leader in your town and stay tuned for more information!
How to Get PBF
To get the Primal Blueprint Fitness eBook subscribe to the Mark’s Daily Apple newsletter . Your first newsletter will give you access to a password protected page where you can download PBF. In addition to PBF you’ll get the introduction to my book (The Primal Blueprint) and weekly insider tips and updates on how to live a healthy, Primal life.
Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.
In the end, Primal Blueprint Fitness is nothing without the people that live it. That’s you. I hope you’ll help me spread the word about PBF (send your friends and family to this page ), that you’ll try it on for size, provide feedback and participate in the Workouts of the Week (WOWs). If you’ve dialed in the eating plan and lifestyle behaviors but need some added direction for fitness now’s the time to get Primal with Primal Blueprint Fitness. Grok on!