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30-day Animal Moves Challenge
Primal Play™ : 30 DAY ANIMAL MOVES CHALLENGE
Disclaimer
Animal Moves Tracker & Journal (Playbook)
Get Your Bonuses!
HOW TO MAKE BEST USE OF THIS PROGRAM (3:27)
INTRODUCTION
Why Are We Here?
Train Like an Animal, Move Like a Human
This is For Everyone
WHAT LEVEL AM I?
Watch my TEDx Talk - "Why Working Out Isn't Working Out"
SETTING GOALS
Goal-Setting
WHAT'S THE PLAN?
Daily Programming
Balance
Be Strong
Breathing Practice
FUN DAY
High-Intensity Interval Training (HIIT)
Improve Your Posture
Mobility Circuit
Movement Circuit
WARM-UP
Preparation (more than just a warm-up!)
Hot Coals
Jump Rope/Virtual Jump Rope (0:10)
Slo-mo
Virtual Throws
COOL-DOWN
Cool-Down/Breathing Activity
INITIAL ASSESSMENT (DAY ZERO)
Mini-Health Assessment (15 mins)
Fitness Assessment (15 mins)
WEEK ONE
Day 01 - Posture (15 min)
Day 02 - Movement Circuit (15-30 min)
Day 03 - High-Intensity Intervals (18-23 min)
Day 04 - Posture (15 min)
Day 05 - Strength (20 min)
Day 06 - Movement Circuit (15-30 min)
Day 07 - High Intensity Intervals (18-23 min)
WEEK TWO
WEEK ONE REVIEW QUIZ - (2 mins)
Day 08 - Breathing Posture (18 min)
Day 09 - FUN Day
Day 10 - Movement Circuit (15-30 min)
Day 11 - High Intensity Intervals (20-25 min)
Day 12 - Mobility (25 min)
Day 13 - Strength (20 min)
Day 14 - Posture (15 min)
WEEK THREE
Day 15 - High Intensity Intervals (20-25 min)
Day 16 - Mobility (25 min)
Day 17 - Movement Circuit (15-30 min)
Day 18 - FUN Day
Day 19 - Strength (20 min)
Day 20 - Posture (20 min)
Day 21 - High Intensity Intervals (20-25 min)
WEEK FOUR
Day 22 - Breathing Exercise (6-9 min)
Day 23 - Movement Circuit (15-30 min)
Day 24 - Posture (25 min)
Day 25 - High Intensity Intervals (20-25 min)
Day 26 - Mobility (25 min)
Day 27 - FUN Day
Day 28 - Strength
DAY TWENTY-NINE
Day 29 - Breathing Posture (28 min)
DAY THIRTY
Day 30 - The Animal Challenge
THE END (ACTUALLY IT'S JUST THE BEGINNING)
DAY THIRTY ONE (FINAL ASSESSMENT)
Fitness & Mini-Health Assessment (30 mins)
PRIMAL PLAY™ 30-days Animal Moves Challenge WORKOUT VIDEOS
Air Squat (0:12)
Bear Crawl (0:10)
Bear Kick (0:05)
Bear Pose to Crab Kick (0:09)
Bear Press (0:07)
Bear Reach (0:08)
Bear Reach Under (to heel) (0:11)
Bunny Hop (0:09)
Camel Carry
Crab Dip (0:09)
Crab Kick (0:07)
Crab Reach (0:09)
Crab Reach Over (to foot) (0:12)
Crab Walk (0:10)
Crocodile Walk (0:10)
Dragonfly Skim (0:08)
Duck Walk (0:10)
Farmer's Walk
Flea Jump (0:07)
Get-Up/Stand-Up (0:13)
Gorilla Walk (0:08)
Kangaroo Jump (0:11)
Koala Carry
Komodo Dragon Walk (0:13)
Lunge and Reach
Monkey Walk (0:06)
Rabbit Walk (0:08)
Scorpion Press (0:07)
Sprint-In-Place (0:07)
Stand to Hunter-Gatherer Squat (0:03)
Toddler Climb (0:12)
Waiter's Walk
ADDITIONAL RESOURCES
The Benefits of Physical Activity for Your Health
The Amazing Benefits of Outdoor Exercise
How to Have Fun With Fitness
Watch my TEDx Talk - "Why Working Out Isn't Working Out"
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