Primal Movement Workout for Beginners - 25 Minute Follow Along

This primal movement workout for beginners is the perfect place to start. A 25 minute bodyweight workout with accessible movements that will challenge you.

Throughout the session, I provide helpful cues and tips to support you in learning and executing these moves along with several progressions to level up the difficulty and fun!

If you enjoy this workout, be sure to check out the other primal movement workouts on SMOOV

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PRODUCTS

Thanks so much for tuning in. Let us know how it went for you in the comments below!

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Music by @fredirie

00:00 Intro
00:18 Warmup - Arm Swings
01:21 Strong Hands
02:21 Sliding Hinge
03:20 Wrist Figure 8's
04:23 Monkey Rock
05:25 Mountain Climber Openers
06:31 Workout Overview and Instructions
07:37 Round 1 - ISO Cat / Cat March
08:59 Open Lunge
10:26 Lateral Monkey
12:00 Round 2 - Cat March / Cat Crawl
13:34 Open Lunge
14:45 Lateral Monkey to Squat
16:24 Round 3 - Cat Crawl
17:47 Open Lunge to Sit Through
19:22 Pivoting Lateral Monkey
21:01 Finisher (Round 1) - Starfish Crunch
22:15 Thoracic Bridge
23:26 Round 2 - Starfish Crunch
24:47 Thoracic Bridge
25:46 Kneeling Spinal Wave
27:09 Thanks + Free Primal Movement Program

[LadyPotions]

What's with the negative comments? This workout is awesome and the body feels refreshed afterwards. Take your small mindedness elsewhere

[ancientmage]

55 here and find this to be waaay more fun than aerobics and weightlifting alone. It's definitely something worth investing time on😊

[acupuncturequeenstown]

Thx for this mate. It’s the best Primal move video I’ve found so far. Simple, steady and clear. Non of this dancey super coordinated showing off flow look at my gorgeous body on a beach shit! Just solid and achievable. Excellent. Thank you 🙏🏻

[maurathedancer]

So, I came back to this today after several months of training with primal movement. It is really wonderful to see how it is easy for me to flow through the movements now. However also neat to notice that the movements still aren't "easy". It reminds me of ballet - one can become more and more proficient and expert, but even the simplest technique drills still challenge the body.

[chazpena]

Been doing primal flow workouts for just two week and already have better mobility! It is fantastic for waking up the spine, hip and shoulder joints!

[anarocio-mentalidadganadora]

This Primal movement workout for Beginners is more than perfect. I really love it! It was easy to follow, quite challenging :) My body feels happier and strong!!! I'm so glad I found you!!! Thanks a

[sauerkrautie.imoutie]

i just want to thank you so much for this. I’ve been home bound because of physical illness and even though these exercises are a bit too advanced for me, the way you constantly remind us what to focus on and what we should be feeling has allowed me to adjust the movements while remaining confident. you’ve changed how i feel about movement. it’s been something i’ve feared for so long because movement = pain and having to recover. thank you for finding fun movements that are easy to apply to our own personal abilities and thank you for taking the time to really explain and remind us what to focus on. i really appreciate the effort.

[matowdu]

I did it! Not very gracefully but I managed! I'll be 51 in a month 😜 I'm hooked now!

[NotIrishJulia]

I really liked this workout, but it was hard. However, it was easier to follow than the previous one. I really liked that you explained step by step each of the movements. I am planning to repeat this routine at least once a week until I am so comfortable with the movements that I can anticipate them. Thank you so much for posting. I always wanted to include primal movements into my workouts. Let's see how far this 56 year old body can take me.

[SportChezSoi]

Wonderful! Really enjoyed it (I'm 56 by the way). You're a good teacher.

[kellyburton]

That was AWESOME. Perfect beginner flow. Thank you!

[_jedin]

Absolutely enjoyed this routine 😅 i was fascinated by the primal workout for so long and never had the courage to try it as I knew I wont be able to keep up with all those fancy fast pace workouts. So glad you put so much effort in this to encourage people to try 🍀

[jimboelterdotcomm]

What was impressive (to me) is that these really are "beginner level" moves, at least in terms of complexity (except for some versions of the Monkey. Really well conceived and programmed.

[auroraboreal]

I'm very, very, very beginner. But this routine made me feel wonderful and strong. Grateful to the creator of the video. I have more flexibility in my hips, more strength in my filament arms. My back is stronger and my butt is rounder and firmer 😂 My English is too basic, so sorry if I wrote something wrong 😅

[prabha_kk]

Amazing class! First time ever and i am finally sweating - coming from a person who hardly sweats! You are an excellent teacher!

[rociocardenasyanquen]

I adore it! I can't say anything else than thank I'm a new person after this workout! It's life changing ❤

[algaland]

Man this was grrreat workout! Perfect timing congrats!!!! Following and spreading!

[ryanschumacher]

Thank for you sharing your knowledge and skills, Grant! As a beginner, I found this session to be great. Previewing the next movement slowed down with your explanations during the break periods was extremely helpful. 🌟 I'm glad to see these types of videos return in a primal theme. 🐵

[ivanprokofyev]

Thanks man!
You made my day!
Hello from Russia!
Peace to the world!
I'm subscribed to you!

[magdalenapodleszanska]

I do calisthenics as my regular workout, but sometimes I feel too weak for that and on such days this flow is perfect to move my body, boost my mood. Thank you