Animal Instincts Primal Workout

Standing with feet hip width apart, lift one foot off ground, squat down and place hands on ground in front of you, jump your one standing leg back into plank position, keeping other leg off the ground do a reptile push up. That is, as you start to lower to do push up one leg is brought out and up to side, bending knee and bringing it toward elbow with leg held up off the ground, as you come up from push up, bring leg back but not touching ground and jump the one supporting leg back in. Then jump to the side in the direction of the lifted leg, landing on the leg that had been off the ground. This time raise the leg on the other side and repeat movements with the other leg raised. After this burpee, jump back to start position and continue doing burpees in this manner, alternating sides for each rep.

Start in high plank (push up) position and walk to the side, taking 3 steps, moving the arm and leg of the same side as the direction that you are walking in together, then bringing over the other arm and leg. Walk 3 steps over and then go down onto your forearms into elbow plank and then back up to high plank. This is one rep. For the next rep walk back in the same manner, reversing movements until you get to your start position and repeat going to elbow plank and back up. Continue walking back and forth in plank position for each rep.

Get into plank position, and lift one leg and bring it up over body, twisting torso and bending knee and bring foot down touching ground on the other side. In this position leg is curled and looks like a scorpion tail. Then reverse movements bringing your leg back to plank. For the next rep repeat the movements on the opposite leg bringing it over body in the other direction to touch ground on its opposite side, and bring back to start position. Repeat these movements, alternating sides for each rep.

Get in a reverse plank position, with the front of your body facing up, hands are just wider than shoulder width, hands are on ground with fingers towards head, or slightly out to side if more comfortable. Lift your right hand from ground and turning body over to the right swing arm over and bring hand down to ground, then lift hand and reverse movement back to start position. Repeat movements on left side and continue, alternating sides each rep. 

Start in high plank (push up) position and bring one leg up and out to side bringing foot down to the ground close to your hand on the same side. Switch legs bringing the leg that is up near hand back to plank and the opposite leg up to the ground close to your hand on the same side. Continue alternating jumping one leg back and bringing the other forward simultaneously for each rep.

Lay on mat in a straight line and then bring up torso so it is at a 45 degree angle from the floor. Extend straight arms out to each side, then keeping one arm still, bring the other arm over to meet it and clap hands. Bring that arm back to start position and for the next rep keep the arm that just moved still, and bring the opposite arm over and clap on the other side. Each clap is one rep. Continue with these movements, alternating sides for each clap. The work is keeping the torso tight at 45 degrees and works the abs, including the transverse (deeper) ab muscles.

From standing bend over at hips so hands touch floor and walk hands out to plank position, then jump feet in towards hands. This is one rep. Continue repeating these movements.

Sit on floor with legs straight out in front of you and hands palm down on ground by your hips. Now supporting your weight with your hands and arms lift hip up off ground keeping body in a straight line and then bring your hips back to behind supporting arms and lower body to ground. Repeat these movements and in this way slowly move in a backwards motion like a snail. 

Start standing with wide legs and squat down touching fingers to the ground between legs, jump up and to the side coming down in the same wide squat position and touch ground again between legs, then jump again to the side in the same direction in the same manner touching ground and then do a tuck jump by jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump. This is one rep. For the next rep repeat movements but go back in the opposite direction so you end up in your start position. Continue doing 2 side frog jumps and a tuck jump alternating jumping from left to right for each rep.

Get into high plank (push up) position and do 2 knee tucks, first do one with the right knee and then the left, next do 2 reptile knee tucks, first bringing right leg out to side bending knee and bringing it to towards the same side elbow and then back and then doing a reptile knee tuck in the same manner with your left leg. This is one rep. Continue doing as many reps of the 2 knee tucks and 2 reptiles as you can for time. 

Start in crab position, with hands and feet on floor, knees bent and facing up. Moving opposite legs and hands together, walk hands and feet together 3 steps and then lift raised hand and foot up overhead and touch fingers to toe. Return to crab position and walk back 3 steps and this time lifting and touching opposite hand and toe together. Continue walking in crab position forwards and backwards and alternating sides for each toe touch. Each toe touch is one rep.

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to plank position and jump legs back in and jump up in the air. Alternate sides for each rep.