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Primal Vitality Workout A

by Monica

I finally finished up with my bodyweight fat loss workout plan this past weekend and I'm so excited to be moving on to my primal vitality workout plan. I am thrilled to be able to use my suspension trainer, ball, and bands again.

I designed this new plan using Paul Chek's books How to Eat, Move and Be Healthy and Movement That Matters. I'll be posting the entire 8 week plan over the next week.

The main focus of this plan will be improved core function and integrated strength, as well as muscular endurance, flexibility, and vitality plus total body fatloss. Below is workout A of the series. The weekend warrior workout and MacGyver 3m workout are also part of this workout plan.

I'll be posting videos plus the entire workout schedule by Friday so you might want to wait until it's all up to get started.

Primal Vitality Workout A:

Warm-up Circuit: 1 set of 8-12 reps of each mobility exercise (8-12 on each side of single side moves)

multi-directional chop (each direction counts as 1 rep)
shoulder/spine integrator
alternating scorpions
cobra back extensions

These mobility exercises are designed to prep your body for the work ahead. Doing them aligns your body and activates all the muscles you will be using so you get a great workout.

Primal Pattern Circuit: 3-4 sets of 10 reps, no rest between circuits or rest 30-60 seconds between circuits.

multi-directional lunge
resistance band 1 arm push
trx power pull

Primal Core Circuit: 2-3 sets of 10-20 reps with 30-60 seconds rest between circuits

stability ball lateral roll
CHEK stability ball crunch
dynamic 2 point stance

Dynamic Flexibility Circuit: 1-2 sets of 10 slow controlled reps with focus on breathing to gradually stretch deeper each time.

Alternating triangle pose to quad stretch lunge
McKenzie press up

Workout Option 2:

Another way to do this workout is to start with the warm-up circuit then combine the remaining exercises into one giant circuit. Perform 10-15 reps of each exercise including the flexibility moves and after one giant circuit rest for 60-90 seconds then repeat two more times. This is a great option for both beginners who need more time to recover between body parts and for advanced looking for a faster paced circuit that saves time.

Try to stay focused on your technique and don't just rush through the circuit. The goal with this workout is to feel your muscles working the way they're supposed to work.

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