Primal Vitality Workout B

by Monica

Primal vitality workout B can be more intense for some and less for others depending on what areas of your body are weakest and in need of more attention. Both workouts focus on primal movement patterns with emphasis on different metabolic functions.

Primal Workout A corrects imbalances and improves core and pelvic stability so your body can function at it's optimum and burn more fat. Always do that workout first. This workout is all about functional exercise too but is more focused on movement that burns fat. If the moves are too complex you can break them down further. You can modify anything to fit your needs.

Primal Vitality Workout B:

Warm-Up Circuit: 1 set of 8-10 with focus on breathing to boost mobility for workout

hip extension with arm circles (bridge)
alternating leg drop and knee tuck
hip pelvis integrator (10 each side)
trx scapular retraction pushup

These mobility exercises are designed to prep your body for the work ahead. Doing them aligns your body and activates all the muscles you will be using so you get a great workout.



Primal Pattern Circuit: 3-4 sets of 8-10 slow and controlled reps

trx diagonal lunge
sandbell overhead squat
sandbell lunge toss
valslide mountain climbers


Core Circuit: 1-2 sets of 10-20

valslide pikes
valslide body saw
trx standing rollout

Dynamic Flexibility Circuit: 1 set of 10 on each side focus on breathing to gradually go deeper into each stretch

trx figure 4
trx hip drop



Workout Option 2:

Another way to do this workout is to start with the warm-up circuit then combine the remaining exercises into one giant circuit. Perform 10-15 reps of each exercise including the flexibility moves and after one giant circuit rest for 60-90 seconds then repeat two more times. This is a great option for both beginners who need more time to recover between body parts and for advanced looking for a faster paced circuit that saves time.

Try to stay focused on your technique and don't just rush through the circuit. The goal with this workout is to feel your muscles working the way they're supposed to work.