Primal Pattern Circuit Workout

by Monica

Can't get outdoors to practice your primal cardio exercises or enjoy a fun primal cardio workout? Here's a great primal pattern circuit workout you can do indoors. This workout is based on the 7 primal pattern movements in How to Eat, Move and Be Healthy by Paul Chek.

Start with 3 minutes of mobility work including neck and shoulder rolls, arm circles in all directions, hip circles, leg swings, and cat dog yoga stretch.

Continue with 45 seconds of each of the primal pattern movement exercises listed below with a 15 second transition between exercises. After one full circuit rest for a minute and repeat two more times for 3 total circuits.



Primal Pattern Circuit Workout

Valslide lateral lunge 45 sec. work 15 sec. rest
Valslide lateral lunge (other side) 45 sec. work 15 sec. rest
Sandbell sumo squat to pushup to alternating chop 45 sec. work 15 sec. rest
Sandbell alternating single leg deadlift 45 sec. work 15 sec. rest
TRX alternating single leg row 45 sec. work 15 sec. rest

Rest 1 minute and repeat 2-3 more times

*Some of the exercises work on multiple patterns but you can break the movement down into smaller chunks if necessary i.e. sumo squat + pushup + chop. Feel free to use any fitness gear you have available.

Set your interval timer for 18 rounds of two intervals of 45 seconds and 15 seconds. Rounds 6, 12, and 18 are your recovery rounds.

Continue with 6-10 rounds of jump rope running in place or box jumps. Start with 30 seconds of running in place or jumps followed by 15-30 seconds of recovery and repeat. Again use an interval timer to stay focused. Choose the number of rounds and length of rest period that matches your current level of fitness. Adjust weekly as your endurance improves.

Cool down with 5 minutes of total body stretches or 5 minutes of relaxing flow yoga.