When you ask most people what it takes to be fit, you get some pretty wild answers. Hours on the treadmill or pounding pavement every day. Hours in the weight room. Obsessing over how to turn every moment of the day into an opportunity for some kind of workout move.
I never liked what I heard, and after many decades of overtraining, I decided it was time to come up with a sane alternative—Primal Blueprint Fitness as I’ve called it over the years. It boils down to three logical steps all rooted in ancestral patterns people lived for hundreds of thousands of years:
- Primal Blueprint Law #3: Move Frequently
- Primal Blueprint Law #4: Lift Heavy Things
- Primal Blueprint Law #5: Sprint Once in a While
All told, it’s a handful of hours a week, most of it moving frequently. In addition to those 4-5 hours a week of walking or other light movement, throw in an hour’s worth of strength training and 15 minutes of sprint time. There you go. Do that, and you’ll be in darn good shape.
I’ve written over the years about ideas for moving frequently—walking, hiking, and various ways to keep your walking routines interesting. But it’s not just about walking. Moving frequently can mean a lot of things after all.
Today I’m sharing a whole host of video how-tos and routines that touch on all of those three Primal Fitness Laws—but especially #4 and #5. Sit back, watch the ones that speak to you, and see how they’ll shake up how you’re working out….
First off, let’s review the Primal Essential Movements:
The 4 Primal Essential Movements
For those who have these moves down and want to step up the effort, variations are one tool.
Advanced Variations On Basic Moves
Dead Stop Push-Ups
Now let’s move on to resistance training workouts.
Lifting Heavy Things
My Favorite Way To Lift Heavy Things
That brings us to Primal Law #5: Sprint Once In a While….
My Sprinting Workout
Running Form Primer
Now that you’ve got the basics, let’s move on to quick workouts you can do anywhere.
On the Road Warrior Workout
More About My Personal Routine
How My Routine Has Changed
My Take On “Ab” Workouts
How I Rest: Matters for Ancestral Fitness
My Favorite Way To Play… After All These Years
Thanks for stopping in, everybody. Have thoughts or questions about any of the above moves or routines—or anything fitness related? Shoot me a line below. Have a great week.
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Video Roundup: The Moves, Routines and Know-How You Need For Ultimate Primal Fitness