Contrary to popular belief, strength training doesn’t require heavy weights and expensive machines. That’s certainly one way for people to get an effective workout, but you can get quite strong and fit using just compound bodyweight movements. And even if you want more, you can always add weights later.
It’s a great start for those beginning (or reigniting) a fitness routine, but I’ve also known plenty of experienced folks who benefit from putting aside more elaborate routines and practicing the basics now and then.
As a mini-challenge, work on one per week.
The Primal Essential Movements Are As Follows:
From a plank position (straight, rigid line from feet to head), hands flat on the ground and shoulder width apart, arms extended, fingers pointed forward, lower your body until your chest (or nose) touches the ground. Keep your core and glutes tight and a neutral spine and neck.
Simplified Progression (consecutive reps needed to progress)
1. Knee pushups (male, 50; female, 30)
2. Incline pushups (male, 50; female, 25)
Movement Mastery – male, 50 pushups; female, 20 pushups
Keep your elbows tight, tuck your chin (try to make a double chin), retract your shoulder blades (to protect your shoulders). Without flailing or using your lower body, lead with your chest and pull your body up using an overhand grip until your chin passes the bar. When lowering, never fully protract your shoulder blades. Don’t lead with your chin; keep it tucked throughout.
1. Chair-assisted pullups (male, 20; female, 15)
2. Chin-up (inverted grip) (male, 7; female, 4)
Movement Mastery – male, 12 pullups; female, 5 pullups
With feet at or around shoulder width (whatever’s most natural) and toes either forward or pointing slightly outward, lower by pushing your butt back and out until your thighs reach at least parallel. Keep the weight on the heels and a tight, neutral spine throughout the movement.
Assisted squat (using a pole or other support object while lowering into squat) (male and female, 50)
Movement Mastery – male and female, 50 full squats
Your body is a plank, as the name suggests. You are a single cohesive unbroken body, a straight line from head to foot. Elbows/forearms and toes are your only points of contact with the ground.
1. Forearm/knee planks (male and female, two minutes)
2. Hand/feet planks (male and female, two minutes)
Movement Mastery – male and female, two minutes
Twice a week, warm up, get your body and joints warm with some light “cardio,” and engage in a total body workout using the Essential Movements. Your goal should be mastery of all four movements for three sets. Once you’ve exhausted your mastery and want more, then add some weight (weight vest, kettlebell, sandbag, barbell, etc). Otherwise, maintaining movement mastery or bumping up the rep counts will keep you fit, lean, and strong.
For more variety, check out our Workout of the Week archives, which contain all sorts of workouts that incorporate these movements and more.