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Primal Vitality Workout A2

by Monica

The last 3 weeks of primal vitality workouts will continue to focus on functional exercises that improve posture, endurance, strength, and core stability so your body performs at it's optimum and is able to burn as much fat as possible on your high intensity interval training and fatloss workout days.

My experience with these workouts so far has been awesome. My posture is so much better than it was 3 weeks ago, my shoulder and hip are no longer hurting, I'm able to recover from my workouts quickly, and my flexibility is so much better as you can see at the very end of the second video.

If you're tired of poor results and workouts that leave you feeling completely wiped out be sure to start with the first 3 weeks of the Primal Fitness Workouts Plan before moving on to the A2, B2 workouts.



Primal Vitality Workout A2:

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: 4-5 sets of 6-8 reps, no rest between circuits or rest 15-30 seconds between circuits.


multi-directional lunge with chop
ipsilateral resistance band push
trx power pull with knee drive

Primal Core Circuit: 1-2 sets of 10-15 total reps with 15-30 seconds rest between circuits

2 pt. stance w/ shoulder and hip abduction
stability ball Russian twist
stability ball crunch with chop

Dynamic Flexibility Circuit: 1-2 sets of 6-8 slow controlled reps with focus on breathing to gradually stretch deeper each time.

Single leg downdog to deep lunge
Cobra to child's pose

*If these flexibility exercises are too challenging then just stick to the same ones from the first 3 weeks.



Workout Option 2: (slightly different than first 3 weeks)

Another way to do this workout is to start with the warm-up circuit then combine the remaining exercises into one giant circuit. Perform 8-12 reps of each exercise including the flexibility moves and after one giant circuit rest for 30-60 seconds then repeat 3 more times. This is a great option for anybody who wants a bit more intensity and longer rest periods between body parts.

Try to stay focused on your technique and don't just rush through the circuit. The goal with this workout is excellent technique and to feel all your muscles working as a unit.

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