If you’re looking for a new way to spice up your fitness routine in 2023, you might want to go back to basics and try primal movement workouts. Primal movement is a form of functional training that mimics the natural movements of our ancestors, such as crawling, kicking, crouching, and squatting1. It’s a great way to build strength, agility, mobility, and coordination, as well as to improve your posture, balance, and core stability2.
Primal movement workouts can be done anywhere, anytime, and with minimal equipment. They can also be adapted to suit any fitness level and goal. Whether you want to lose weight, gain muscle, enhance your performance, or just have fun, primal movement workouts can help you achieve your fitness aspirations in 2023.
In this guide, we’ll show you how to go primal in 2023 with some tips and examples of primal movement workouts that you can try at home or at the gym. Let’s get started!
What is Primal Movement?
Primal movement is a term that refers to the natural and instinctive movements that humans have evolved to perform since the dawn of time1. These movements include crawling, rolling, jumping, running, climbing, throwing, catching, pushing, pulling, twisting, and bending2. Primal movement is also influenced by animal movements, such as bear crawls, frog jumps, crab walks, and monkey swings3.
Primal movement is not a new concept. In fact, it’s been around for thousands of years. Ancient warriors and hunters used primal movement to train for combat and survival. Modern martial artists and athletes also use primal movement to enhance their skills and abilities. However, primal movement has gained popularity in recent years as a form of functional fitness that can benefit anyone who wants to improve their health and well-being1.
What are the Benefits of Primal Movement?
Primal movement workouts offer many benefits for your physical and mental health. Here are some of the main advantages of going primal in 2023:
- Strength: Primal movement workouts challenge your whole body with various exercises that target different muscle groups. You’ll be able to build strength in your upper body, lower body, and core muscles2.
- Agility: Primal movement workouts improve your agility by requiring you to move quickly and efficiently in different directions. You’ll be able to increase your speed, power, and reaction time2.
- Mobility: Primal movement workouts enhance your mobility by increasing your range of motion and flexibility. You’ll be able to move more freely and comfortably without pain or stiffness2.
- Coordination: Primal movement workouts boost your coordination by improving your body awareness and control. You’ll be able to synchronize your movements and balance better2.
- Posture: Primal movement workouts correct your posture by aligning your spine and joints. You’ll be able to reduce the risk of injuries and chronic pain caused by poor posture2.
- Core Stability: Primal movement workouts strengthen your core stability by engaging your abdominal and back muscles. You’ll be able to support your spine and pelvis better and prevent lower back problems2.
- Fun: Primal movement workouts are fun and enjoyable because they allow you to unleash your inner child and animal. You’ll be able to express yourself creatively and playfully while getting fit3.
- Variety: Primal movement workouts offer variety and novelty because they can be done in different ways and settings. You’ll never get bored or plateau with primal movement workouts3.
How to Do Primal Movement Workouts
Primal movement workouts are easy to do and require little or no equipment. All you need is some space, comfortable clothes, a mat or towel (optional), and a timer (optional). Here are some general guidelines on how to do primal movement workouts:
- Warm-up: Before you start your primal movement workout, make sure you warm up properly for at least 10 minutes. You can do some dynamic stretches, light cardio, or mobility drills to prepare your body for the workout.
- Workout: Choose a few primal movement exercises that you want to do for your workout. You can either follow a pre-made routine or create your own based on your preferences and goals. You can also mix primal movement exercises with other types of exercises like calisthenics or resistance training for more variety and challenge. A typical primal movement workout consists of 3-5 exercises that are performed for a certain number of reps or time intervals with short rest periods in between. For example, you can do 10 reps of each exercise for 3 rounds with 30 seconds rest between each round. Or you can do each exercise for 30 seconds with 10 seconds rest between each exercise for 4 rounds. You can adjust the intensity and duration of your workout according to your fitness level and goal.
- Cool-down: After you finish your primal movement workout, make sure you cool down properly for at least 10 minutes. You can do some static stretches, deep breathing, or meditation to relax your body and mind.
Examples of Primal Movement Workouts
Here are some examples of primal movement workouts that you can try at home or at the gym. Feel free to modify them as you wish or create your own primal movement workouts using the exercises below or other primal movement exercises that you know or learn.
Primal Movement Workout #1
This primal movement workout is a beginner-friendly routine that focuses on the basic primal movements. It’s a great way to get started with primal movement workouts and learn the proper form and technique of each exercise.
- Bear Crawl: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your knees off the ground and crawl forward by moving your opposite arm and leg at the same time. Keep your back straight and your core engaged. Crawl for 10 meters or 30 seconds, then reverse and crawl back to the starting position.
- Frog Jump: Start in a squat position with your feet slightly wider than shoulder-width apart and your toes pointing out. Place your hands on the floor in front of you between your legs. Jump up as high as you can and land back in the squat position. Repeat for 10 reps or 30 seconds.
- Crab Walk: Start in a reverse tabletop position with your hands behind you and your fingers pointing away from you. Lift your hips off the ground and walk backward by moving your opposite arm and leg at the same time. Keep your hips high and your chest open. Walk for 10 meters or 30 seconds, then reverse and walk back to the starting position.
- Rolling: Start lying on your back with your arms extended overhead and your legs straight. Tuck your chin to your chest and curl up into a ball. Roll over to one side until you reach a lying position on your stomach with your arms extended in front of you and your legs straight. Then roll over to the other side until you reach a lying position on your back again. Repeat for 10 reps or 30 seconds per side.
- Squat: Start standing with your feet shoulder-width apart and your toes pointing forward. Push your hips back and bend your knees to lower yourself into a squat position. Keep your chest up and your core engaged. Push through your heels to stand up and squeeze your glutes at the top. Repeat for 10 reps or 30 seconds.
Primal Movement Workout #2
This primal movement workout is an intermediate-level routine that incorporates some more advanced primal movements. It’s a great way to challenge yourself and improve your strength, agility, and coordination.
- Monkey Swing: Start in a low squat position with your feet slightly wider than shoulder-width apart and your toes pointing out. Place one hand on the floor in front of you between your legs. Swing your other arm across your body and place it on the floor next to the first hand. Lift both feet off the ground and swing them to the other side of the second hand. Land in a low squat position facing the opposite direction. Repeat for 10 reps or 30 seconds per side.
- Lizard Crawl: Start in a plank position with your hands under your shoulders and your feet hip-width apart. Bring one knee up to the outside of the same elbow while keeping the other leg straight. Move the opposite arm forward along with the bent leg while keeping the other arm straight. Repeat with the other leg and arm, crawling forward like a lizard.
I hope this blog post has been helpful and informative for you. If you have any questions or feedback, please feel free to leave a comment below. Thank you for reading! 😊
Learn more: