Primal Exercise

To exercise primally one must use their natural environment. Examples of primal exercises include hiking, walking, running, sprinting, swimming, and body resistance type exercises and or lifting and moving heavy objects.

Our ancestors may have not had access to bikes and row boats initially, but rowing and biking are great cardio exercises to include into modern primal exercising.

A large component of primal exercise is play. My view of a good primal exercise program is to include the following:

1. Long hikes/walks (3+miles) with family and friends (once or twice a week)
2. A nice long endurance run, row, swim or bike.
3. Short distance at steady pace, run, row, swim or bike (2 days a week)
4. Body resistance exercises and lifting and moving heavy objects no more than 3 days a week
1. Push-ups
2. Planks
3. Natural Squats
4. Pull-ups/Chin-ups
5. Carrying heavy objects or pressing/lifting them
5. Sprint twice a week (I prefer the TABATA style springing, but any sprinting will do)
1. TABATA Style:
1. Warm-up run for 2 minutes
2. Sprint for 20seconds rest for 10 seconds and repeat 8 times
3. Cool down run for 2 minutes
6. Play a game any game indoor or outdoor that involves physical activity (at least 3 days a week)

Example of Primal Exercising in a week:

Monday: Sprint, Body resistance training (two circuits of pushups, pull-ups, chin-ups, squats, planks, and calf raises). Play basketball.

Tuesday: Run 5K at a steady pace. Play Racquetball

Wednesday: Long walk/hike with family after dinner

Thursday: Sprint, Body resistance training (two circuits of pushups, pull-ups, chin-ups, squats, planks, and calf raises). Play basketball.

Friday: Run 5K. Play Soccer

Saturday: Long bike ride (Cyclist on a road bike can mean 20-100miles, for the non cyclist, maybe an hour or two on the bike)

Sunday: Rest or play or hike with the family