PrimalWorkouts

Paleo*lifestyle*

Active rest

Enjoy the day.Hope it is good for you.

July 2, 2009 Posted by | Uncategorized | Leave a comment

Core-centric

20 push ups followed by 20 sit ups repeat for 10 rounds

Beginners 10 push ups and 10 sit ups for 10 rounds

July 1, 2009 Posted by | Uncategorized | Leave a comment

Run and then some

Run as fast as possible for 2 minutes,20 push ups,20 squats rest 1 minute repeat 5 times

Advanced add 50 push ups and 50 squats repeat 6 times

June 30, 2009 Posted by | Uncategorized | Leave a comment

Deck of Cards

Deal each card

Hearts  =sit ups/crunches

Diamonds = Squats

Clubs = Push ups

Spades = Mountain Climbers

The number dealt is the number of reps for each exercise,the suit determines the exercise.

Jacks =11

Queens =12

Kings 15

Aces =20 for advanced  and 1 for beginners.

 Also scale as needed,Beginners all face cards could equal 10 however push through this routine as fast as possible If  you cannot complete it see how far through the pack you can go.

 

See here for mountain Climbers http://www.youtube.com/watch?v=HSTK0XzbFN0

legs to bothlegs =1 rep

June 29, 2009 Posted by | Uncategorized | Leave a comment

Active rest day

Have Fun!

June 28, 2009 Posted by | Uncategorized | Leave a comment

During the Interval

An area the size of an English football field is used for this training session.

 Starting at a corner of the pitch you begin by sprinting the width to the opposite corner then jogging the remainder of the pitches touch line. Upon reaching the start you sprint the width but will continue sprinting to the middle line, then jog the remainder until your back at your starting position. Continue in this manner adding distance to the sprint portion until you finish sprinting the whole outer pitch. Upon completing the final sprint rest 60-90s then repeat the entire drill backwards starting with the sprint around the entire field and finishing with the distace you initialy started with (corner to corner).

The image I made below shows the drill, starting with line #1 and going to line #6 you sprint the coloured line then jog the remainder of the pitches touch line. Then rest 60s and repeat going from #6 – #1.

Farmers walks could also be used instead of the jogging part

June 27, 2009 Posted by | Uncategorized | Leave a comment

Prison Burpee workout

This is a workout that Mark has mentined over at His blog http://www.marksdailyapple.com/prison-workout/

Start at 20 burpees ,then after a short walk of 5-10 yaards perform 19,walk 5-10 yards then do 18.Laddering all the way down to 1.

Beginners can start at 10 and ladderdown to 1

June 26, 2009 Posted by | Uncategorized | Leave a comment

Pull Ups -How long can you go?

Perform 1 pull up the first minute,2 the 2nd minute,3 the third minute and so on.How long can you continue for?

June 25, 2009 Posted by | Uncategorized | Leave a comment

Rest Day

Aim for a minimum of 45 minutes of low level activity,this is what Mark mentions in his book The Primal Blue Print,maybe do some yoga movements have a stretch.

June 24, 2009 Posted by | Uncategorized | Leave a comment

Pull Up to Sun Salutation

Beginners= 1 pull up get down and 1 http://www.yogasite.com/sunsalute.htmrepeat for 15.

Intermediates and advanced =1 pull up get down and 1 http://www.yogasite.com/sunsalute.htm Sun Salutation repeat for 30

Finish with plank for time

June 23, 2009 Posted by | Uncategorized | 4 Comments