Contest Video: Primal Blueprint Bodyweight Exercises

As part of our ongoing Primal Blueprint Fitness Video Contest reader Pieter submitted his interpretation of Primal Blueprint bodyweight exercises (the current theme). He is in the running for a cash and prize package worth $400 and has a one in four shot of winning. If you’d like to be featured on Mark’s Daily Apple for a chance to win Primal gear read the Primal Blueprint contest details and submit your video (fitness or recipe), real life Primal story or Primal recipe soon!

Check back tomorrow for a Worker Bee culinary creation of a reader’s Primal recipe submitted as part of the Primal Blueprint Cookbook Contest (current theme: beef).

If you like what you’ve seen check out Pieter’s original video: A Primal Workout for Parents

Have a fantastic Primal weekend, everyone!

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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34 thoughts on “Contest Video: Primal Blueprint Bodyweight Exercises”

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  1. ridiculous (read: AWESOME).
    I’m surprised your forest has chin up bars!
    Is it some sort of training path and these are set up along it?

    1. Indeed, there is a training path (in Belgium it is called a ‘fit-o-meter’). I often use tree branches, but once one broke and I fell on my back, without hurting myself, luckily.

      Now, when I’m on the road with my son, I choose these safe bars (avoid stupid mistakes is a good rule of the primal blueprint, as a physical therapist I really know!). Also the height is perfect for the little jump assisted muscle up.

      Glad you like the video!

      1. Yes, great video, Pieter. As you probably know, as soon as we publish 4 videos we’ll hold a drawing to pick a winner. It looks like there is at least one more video already submitted, so anyone interested in competing is running out of time on this theme (bodyweight exercises). When the next theme (and prize package) is announced I’d love to see another of your awesome video creations. Thanks again, Pieter.

  2. Inspiring video – but the exerciser looks like an Auschwitz prisoner! This is NOT what evolutionary fitness is about. Paleolithic man was much better built than that.

    1. Nigel: not sure I like your reference to Pieter’s physique resembling that of “an Auschwitz prisoner”. Not only is it insensitive to the actual Auschwitz prisoners, some of us are actually built that way, and this how our bodies respond to the Primal way of life. Doesn’t mean we don’t represent good health. Not cool.

    2. Nigel,

      I understand that you think that I look a bit like an Auschwitz prisoner, because there is a problem with converting my video from mpeg4 tot windows movie maker.

      Although I am rather tall and slender (1m96 and 85kg, that would be something like 6 feet 5 inches and 187 pounds I think), I think I’m not really Auschwitz like in reality. I think I have rather low bodyfat, but really have no idea.

      I’m also not really concerned about how I look, but really concerned about how I feel. I think that really is what evolutionary fitness is about.

      If I would care how I looked, I would have changed the width/height distortion of the video (I have no idea how, this is actually the second video I make). If you like I could take a correct picture of myself and post it, but that would feel weird for me

      I submitted this video not so much to win the contest, but as my way of contributing to the MDA community. I

      1. Oh, of course I am a bit concerned about my looks, otherwise I wouldn’t have taken the time to response 😉

        1. Pieter,
          I’m really impressed by the gentleness in which you responded to that comment. I would have probably not been as wise and calm. You come across as a really nice person. Kudos!

          And, your video is AWESOME! Very inspirational Thanks for sharing.


  3. Mark,
    What would Peter do if he wanted to keep the awesome low bodyfat he has, but carry another 20 pounds or so of muscle? I think he could easily be 20 pounds heavier and be within the realm of “functional”.

    I ask because I’m down to 13% bodyfat now and I’m clocking in at 162 pounds at 5’11”. When I reach my goal of 8-9% I’m going to be very close to 150 pounds. I’d rather be a LEAN 150 than a “skinny-fat” 170 any day. But 150 for a 5’11” male seems under-muscled to me. How would I then put on 20 or so pounds of muscle following the Primal Blueprint? This isn’t really addressed in the book. Unless I missed it??

  4. Awesome video Pieter! Very well executed – I loved your original video also. Oh, and the background music is great too. I’m nowhere as fit as you but you’re inspiring me to go to the park today to try atleast the jumps on the bench. My favorite part of the video has to be the guest appearance by Little Mr.Aster! I hope we get to see more videos from you in the future.

  5. My husband and I really enjoyed wathing your video. With a three year old and one more on the way, we’re going to have a great pair of workout buddies. We are envious of your set-up! Beautiful!

    1. Good luck with the kids!

      My son Aster is almost 2 and we have another boy named Floris of three months. This video was filmed on a tripod, with the oldest playing around, and my wife with the youngest son (wrapped in a special ‘sheet’ for carrying children) walking the little hill up and down, as a sort of interval training. Fun for the whole family.

  6. Pieter,

    BTW – Awesome music!
    Is that Fela Kuti?
    Which album?


    1. It is indeed Fela Kuti, with the song Alu Jon Jonki Jon, from the album Open & Close/Afrodisiac. Luckily Sony lets youtube users use his music.

  7. I think Pieter looks great! I wonder why men think they have to be excessively muscled up to look good. I much rather see someone slender and wiry and in obvious great physical shape than look at some muscle-bound goon.

    However, I am very envious of your ability to do those bar routines. I have a feeling I would have trouble even getting my chin up that high 🙂

    1. It’s not “excessively muscled up” we’re looking for. But Pieter is excessively skinny for MY taste. I fear this primal lifestyle will doom me to a similarly scrawny physique. Any guys gone primal and manged to carry a decent amount of muscle mass at single digit bodyfat?? The look I’m going for is more like Mark, less like Pieter.

      1. Hey fixed gear,

        Again, I am rather tall and slender, but really not as much as in the video. There really is something wrong with the height/width dimensions (some converting error I guess). In your imagination you should stretch the vid by a third or so.

        You should really not fear that a primal lifestyle will give you the physique of a marathoner. On the contrary, without excessive powertraining, I have added some muscle rather easily, with nothing else except the training showed in my video’s. So no gym and no specific training schedule. (mainly out of practical reasons)

        If I would be at home, I would take a picture of myself and post it on the forum to convince you.

  8. Pieter’s obviously an ectomorph and those guys generally stay wiry rather than getting bulky.

    Those tree trunk exercises look pretty tough. I may add some of those to my “circuit of death” run (a 3 mile run on my local common where I stop periodically to do bench dips on the park benches, body rows on the railings, press-ups, walking lunges and the odd sprint).

  9. Pieter, from one taken primal female to a taken primal male you look pretty fine to me!
    I’d take an ‘athletic’ look to a fake pumped up look any day of the week.
    Also – great music!

  10. This is amazing purely because of the Fela Kuti.

    It’s so nice to see videos that don’t use loads of gym equipment.

    Really nice video. Love the muscle-ups.

  11. Simply awesome along with that music.. i just done a shazam on my iphone :). bodyweight exercises simply are the sh**. It’s what my soon to be finished ebook is all about, and because of this video i have just got more inspiration to finish it sooner :). I’ll forward this to my readers for sure.

    btw Mark… every time i come here i always find something interesting. keep it up.

  12. Pieter this was great! I was looking for some things to do on my trail runs besides jump on logs, pull tree limbs around or lift them, and climb up a bit of the trees. I hadn’t thought of using the tree trunk to do decline pushups. Very cool.


  13. Pieter,

    Once again, your videos rock! Love seeing you getting involved with your whole family in the primal fashion. Teary eyed a bit! (we are expecting so lots for me to learn!)


  14. Awesome video! Loved your exercises in the forest and the music. Very cool that your family is involved too.

    Now how many people would pay good money to have a video that makes them look much thinner? 🙂