Curious to learn about primal movements and some exercises you can add to your workout routine?
Congrats…We think that's great, and here is why:
When chasing the dream of a lean or shredded body, we often get swept away by the latest fitness crazes.
A new type of diet, a trending workout plan on social media, or the latest “must-have” supplement…the noise can be overwhelming.
Our bodies already know what they need to do. There are fundamental movements that are as natural to us as breathing.
Before gyms, apps, and fitness influencers, our ancestors hunted, gathered, and tried to survive. They weren’t following a workout plan…they were simply moving the way they needed to.
We hope this sparked even more curiosity.
But before we get to the actual exercises, let's talk a little more about primal movements and their effects on our bodies.
What Are Primal Movements?
Primal movements are the foundation of real, functional fitness. These are the basic actions that our bodies are designed to perform. Don't look at them as random exercises; they’re the movement patterns that keep humans strong from day one.
As stated by James Breeze of Strength Matters, the 7 foundational movements that allow us to excel in physical challenges are…Locomotion, Hinge, Squat, Push, Pull, Rotate, and Anti-Rotate.
Even though our daily lives have changed drastically, our bodies still crave these natural patterns.
Why Primal Movement Workouts Work?
When your workout is based on primal movements, you tune up your entire body. These exercises help improve your balance, boost your agility, and increase your strength. In other words, they promote overall body awareness.
We like to call it a full-system upgrade.
The reason is that primal workouts include many compound movements simultaneously hitting multiple muscle groups. These aren’t your run-of-the-mill exercises…they’re the heavy hitters that get your entire body working together.
First off, you’re burning more calories. A lot more.
When you’re engaging multiple muscles at once, your body has to work harder, which means more energy is burned. But that’s just the beginning.
As you build muscle, your basal metabolic rate (BMR) starts running faster. In simple terms, you’ll be burning more calories even when you’re doing nothing. Imagine sitting on the couch, watching your favorite show, and knowing your body is still torching calories.
Well…to be honest, it won't happen exactly like that.
But when you combine these basic movement patterns with the right diet and supplements, like SKALD, you’re giving your body the best of both worlds.
We designed SKALD to complement your primal movement routine. It boosts your metabolism, increases energy, and helps you burn fat safely and efficiently.
You’re respecting your body’s natural design while giving it the fuel to perform at its peak.
5 Basic Primal Movement Exercises You Need to Do
The primal movement workout isn’t just about getting in shape. We see it as functional training that allows you to become the strongest, most capable version of yourself.
It’s a fitness plan that goes beyond just looking good…though that’s a nice bonus, too!
This method blends functionality with aesthetics by tapping into how our bodies naturally evolved. Adding primal exercises to your weekly routine will make you feel more confident in your everyday life.
Here are the 5 primal movement exercises, as promised.
1. Bodyweight Squats (3 sets of 15 reps)
Squats are a foundational movement that engages your entire lower body. Keep your chest up and core tight, and squat down as if sitting in a chair. This primal exercise mimics the natural act of sitting and standing, strengthening your legs and core.
2. Push-Ups (3 sets of 12 reps)
Push-ups are a classic move that works your chest, shoulders, and triceps while also engaging your core. Start in a plank position, lower your body until your chest almost touches the ground, and then push back up.
3. Lunges (3 sets of 10 reps per leg)
Lunges are great for building strength and stability in your legs and hips. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. This functional movement also helps you improve balance and coordination.
4. Plank (3 sets of 30 seconds)
The plank is a simple yet powerful primal exercise. Get into a push-up position, but instead of lowering yourself, hold your body in a straight line from head to heels. This movement pattern strengthens your core, which is essential for overall body stability and function.
5. Mountain Climbers (3 sets of 20 reps per leg)
Mountain climbers are dynamic primal movements that raise your heart rate while working your core, shoulders, and legs. Start in a plank position and quickly alternate, bringing one knee to your chest as if you’re running in place.
And here are our tips for optimal results…
Perform this exercises 3-4 times a week, and as you get stronger, you can increase the number of reps or sets. Add squat jumps or dynamic lunges into your primal movement workout routine to kick things into high gear.
The idea is to listen to your body and challenge yourself, but always maintain good form to avoid injury.
To maximize the benefits of primal movement workouts, consider incorporating REBAAR into your daily regimen. REBAAR provides essential proteins like Leucine, Isoleucine, and Valine, which are crucial for muscle recovery and growth.
The Wrap Up: Embrace Your Primal Strength
Primal movements are the reconnection with the essence of what it means to be human. They remind us that fitness isn’t just about how we look but also how we move, feel, and function in our daily lives.
Modern exercises might come and go, but primal movements are the original blueprint.
Listen to your body and understand its needs. When you respect how it's designed to move and support it with proper nutrition, you’re setting yourself up for success that goes beyond the mirror.
You don’t need a complicated routine or fancy equipment to get started.
All it takes is a commitment to reconnect with your body’s primal instincts and the right nutritional support. We can help with the latter.
SKALD can give you the energy and fat-burning boost to power through your workouts, while REBAAR ensures your muscles have the proteins they need to grow and recover.
And if you want to learn more about the history of primal movement workouts, here is a great interview with the creator, Peter Lakatos.
