by Sofia Moreau

You’ve undoubtedly heard the buzzwords “animal flow” and “paleo fitness,” descriptors for primal exercises, a fitness compendium designed to move your body in a variety of ways – with pushes, pulls, squats, lunges, bends, twists, and travel. Derived from seven basic patterns, these movements underscore all bodily exercises, says celebrated personal trainer, who recently unveiled her holistic Total-Body7 regimen for community health and wellness tool – FitConnect.

Concentrating on these supplemental moves equates to a robust, full-body workout that transcends mere physical appeal. It ties into our daily routines, from carrying shopping bags to lifting small children, ensconcing a greater emphasis on functional, whole-body well-being.

Interested in shaking up the status quo? We’ve obtained seven compelling exercises from the Total-Body7 program, providing a unique alternative to traditional training. Embracing your primal side has never been easier with seven-minute workout circles designed for maximum impact.

That first seven-minute primal cycle is right on the horizon…

1. Band-Assisted Press-Ups
Primal movement: Push
Muscles targeted: Pectorals, Deltoids, Triceps, Biceps, Abdominals
Do: 10-15 repetitions

Tightening your resistance band across your back, start in a plank position with the ends under your hands. Lower your body towards the floor while engaging your core. Use the band’s resistance to push away from the ground, repeating the technique.

2. Standing One-Arm Fly
Primal movement: Pull
Muscles targeted: Deltoids, Abdominals, Pectorals, Rhomboids
Do: 10-15 repetitions (each side)

Hoist your resistance band under one foot, gripping both ends with one hand. With your feet hip-width apart and a slight bend in your knees, draw your arm to one side while lightly bending your elbow. Repeat the process for 10-15 reps, then alternate sides.

3. Banded Lateral Lunge
Primal movement: Lunge
Muscles targeted: Glutes, Hamstrings, Quadriceps, Adductors, Triceps, Abdominals
Do: 10-15 repetitions.

Starting with your feet united, maintain tension in your resistance band overhead, one head in each hand with your elbows secured. Step sideward with a bended knee, leaning inward and keeping the other leg straight. Bring your foot back and switch sides, repeating the process.

4. Fit Focus Banded Deadlift
Primal movement: Bend
Muscles targeted: Hamstrings, Glutes, Quadriceps, Latissimus dorsi, Rhomboids, Trapezius, Abdominals, Forearms, Erector Spinae
Do: 10-15 repetitions

To begin, position the band under your feet, holding each end in your hands. Featuring hip-width apart feet and slightly inclined legs, incline your buttocks backward into a deadlift. Return to your original position, maintaining spine alignment, and repeat the process.

5. Seated Band Rotation
Primal movement: Twist
Muscles targeted: Rhomboid, Latissimus dorsi, Trapezius, Biceps, Obliques
Do: 10-15 repetitions (each side)

Situate the band over your outstretched foot in a sitting position with one leg folded in and the other stretched out. By gripping the band with both hands, create a large amount of resistance. Twist your upper body in the direction opposing the outstretched leg and return to your original position, then restart the exercise.

6. Run
Primal movement: Travel
Muscles worked: Quadriceps, Glutes, Hamstrings, Calves, and whole body.
Do: 1-minute efforts spread throughout the workout

Incorporate quick cardio intervals inside or outside on a treadmill for maximum results. High knees or spot jogging can be alternatives if space is scarce.

Remember, it’s crucial to start slowly and ensure your technique- never compromise quality for quantity, and gradually amp up the intensity of these workouts.

The Total-Body7 workout plan, in collaboration with former three-time world karate king, is exclusively featured on the leading health and wellness community app – FitConnect.

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