Crab Dip | Primal Play Academy

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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

ADDITIONAL RESOURCES

The Benefits of Physical Activity for Your Health
The Amazing Benefits of Outdoor Exercise
How to Have Fun With Fitness

Crab Dip

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