Six Primal Animal Moves to Get You Lean & Ripped
Try this Primal Animal Workout to shred body fat, improve mobility, and channel the Inner Beast inside you.
Complete 2 Rounds of 12 Reps of this basic animal movement warm-up. After each round perform 30 seconds of high knees to help warm your blood and raise your heart rate.
- Crab Flips
Start in the supine hip bridge position (think crab walks.) Have your feet set at hip width apart & your hands placed at shoulder width. Swing your butt towards your heels, elevate your hips towards the sky and reach as far as you can across your body as if you were attempting to touch the ground behind your head. Hold for 2 seconds and come back to the start. Alternate between each side for a total of 12 reps.
- Beast Reach
Hold a bear crawl position with your knees bent at 90 degrees and hands placed right under your shoulders. Drive your butt back towards your heels then immediately straighten your legs so that you come into push-up position. Staying in the push-up position, bring one foot up to your hand with your foot staying flat. Drive your elbow to the ground as you follow the path from your shin to the middle of your heels. Alternate sides and perform 12 reps.
Alternate between these 2 moves; perform 15 reps at the first movement, followed immediately by going for 30 seconds on the second move. That’s one round. Rest for 1 minute and get 2 full rounds.
- Pike Push-Ups
Start in a bear crawl position with your knees bent and hands placed slightly wider than your shoulder width. Keeping your butt high in the sky, slowly bring your forehead down to the ground just until it kisses the ground. Repeat for 15 reps and use a mat under your head if you are not comfortable with this move.
- Gorilla Forward to Bear Crawl Back
Start in a forward facing bear crawl position; keep your hands between your legs as if you were starting in the butterfly stretch position. Rapidly shoot your hands forward as if you were driving ahead of you. Maintain that position and bring your feet back up to your hands. Go forward for 3 full reps or 5 yards.
Stay in that low position and bear crawl back to where you started. Keep going for 30 seconds.
Perform each move for 21 reps, then 15 reps and then finally complete 9 reps at each move. Complete this as fast as you can and time yourself. Check your scorecard at the end and see how you stack up against the best!
- Vertical Frog Jumps
Start in a low squat position with your butt near your heels & your arms tucked inside of your legs. Jump up as high as you can and fully extend your legs. Land in the same position and repeat. Let those legs go on fire!
- Komodo Press Ups
Start in the classic pushup position, lower your chest down and stop just before you hit the ground. Staying in this low position, slide your body over to your right or left until the middle of your chest is directly over your hand. Slide your body all the way over to the opposite hand, come back to the center and push yourself back up to the starting position. Note: hit your knees if you have to, this will fry your shoulders.
- Donkey Kicks
Start with a bent knee, bear crawl position. Slowly shift your weight towards your hands and rapidly kick your legs up and angled back until they reach full extension. Land soft with your feet and come down with your knees bent so that you land in the same position that you started in. Repeat!
<5 minutes = your off to a good start
<4 minutes = Shit! Nice job!
<3 minutes = Certified Bad Ass Status