Primal Strength for Beginners - 25 Minute Bodyweight Workout

If you’re looking to build strength with primal movement, this video is for you. This is a 25 minute primal strength workout for beginners. This will work the entire body but there is an upper body focus so you’ll particularly strengthen the chest, triceps and shoulders.
You’re in for a nice combination of bodyweight exercises and animal movements to develop strength, mobility and athleticism.
This workout is designed for beginners but is still intense so stick with the movements that meet you at your level and you can always come back to this workout to progress into the harder movements.
This is a complete workout with a full warmup, workout, core finisher and cooldown. Each round progresses with more challenging movements.
music by ‪@fredirie‬
PROGRAMS
Smoov Follow Along Membership - www.somble.com/smoov
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - bit.ly/4aEf8ut
FREE STUFF
Primal Foundations Program - bit.ly/4dMmjn5
Free Fitness Gameplan - bit.ly/3V2wZ9v
SOCIAL MEDIA
/ grantsthomas
/ smoovmoves
PRODUCTS
Smoov Hacky Sack - etsy.me/3QMnPeZ
Round Yoga Mat - bit.ly/3Pfpjg6
00:00 Intro
00:32 Warmup - Bounce
01:03 Shoulder Screw
02:04 Breathing Squat (Horizontal Press)
03:07 Cat Crawl (Quiet)
04:11 Arm Circles
05:17 Breathing Squat (Vertical Press)
06:20 Cat Crawl (Noisy)
07:40 Workout Overview
8:40 Round 1 - Kneeling Rocking Pushup
10:08 Knee Through
11:32 Cat to Pike
13:11 Round 2 - KR Pushup (Coil Flow)
14:51 Crab Kick
16:19 Forward Monkey
17:54 Round 3 - Elevated Rocking Pushup
19:33 Underswitch
21:05 Forward/Backward Monkey
22:50 Core Finisher - Plank/Skydiver
26:16 Cooldown - Rotational Bridge / Starfish Roll
27:09 Free Primal Movement Program

[@gkmannheim]

This morning i did this routine for the first time, a lot of sweat , heavy breathing after doing the very hard exercises , so i had to push the pause button to get my breath back . no problem , i am nearly 63 , my spine is in the breast area stiffened thru morbus bechterew , i will go on doing your workouts and like to say : ''Thank you for your great work and time ..... ''🙂✌

[@61paddel]

Ich bin 63😉, es ging mir ähnlich, macht aber mega Spass! Vielen Dank für den Einsatz, und immerwieder was Neues!

[@auroraboreal3036]

Es mi 1er rutina y logré realizarla toda, algunos ejercicios a mi ritmo pero la hice toda!!! Estoy orgullosa de mi ❤❤❤ y me siento fantástica, fuerte, poderosa. Mil gracias 🎉🎉🎉🎉

[@sterlingweston5823]

So bomb!!! Second time hitting. Insane work. Really got me sweating, pumped, in my body and opened up

[@jayashreesheth7403]

I did this workout for the first time today. I must say it feels good. At 63years of age I could finish it with some modifications. Feeling good.

[@IntentionalityMentor]

Thanks from Las Vegas 5.11.24 my first time doing a primal work out with you & it was intense, modifiable, and I am learning to make it fun. following along at a pace that works for me while smiling, making the segments into a game, and challenging myself to think/speak self-supportive (or self-humorous) thoughts throughout the session doing my best & forgetting the rest. 😊❤🎉

[@marie-helenelent8021]

I love it, i am old, so i do it slowly but surely! Thank you... From france

[@calonstanni]

I'm old too! Right on! (From USA)

[@farzanehfarzaneh6912]

I'm full of energy now ❤❤

[@Warriors5thMind]

Thank you brother for these movements parts of my body I must not be using. I am 63 and grateful for you. Keep it moving.

[@biirdman89]

I love the videos dude. You and movement parallels are my go to movement guys I enjoy watching. I like routine videos

[@smoovmoves]

Thanks man! Appreciate that

[@dma917]

The BEST workouts always. Thank you Grant!

[@ivyshen5211]

Love it 👍 Not too long not too short, not too fast so I can focused on my posture, not just on strength but also mobility. Thank you!

[@dma917]

amazing, thank you!

[@AnneZomerdijk-nv9ye]

I've been wanting to start calisthenics but didn't know how, then today this video popped up. I'm gonna give it a go, thank you 🙏🏻

[@paulspanish-he2ki]

Outstanding, Grant!

[@conectariumastrologia3582]

Thank you! Excellent

[@maxf4275]

Great to start exercising again! 👏👏

[@takashabutterfly]

Looking forward to giving this a try

[@JamieCreatedThat]

Another smoov workout showing me I have a long way to go :) thanks for another great yet challenging one.

[@anaisalbrecht1267]

Thank you!!!

[@davidlaidlaw7538]

So grateful for this 🙏🏻

[@akikobushido3098]

Amazing workout, challenging but feels so good!

[@carmenmarcovici4850]

Great workout, loved it

[@jorgelinabembhyRealestate]

Love it❤ Thank you so much!

[@hamidhamidi3134]

Best moves. I follow you as much as I can. Thank you.

[@Lallybags]

Excellent.

[@pavlentiu]

amazing workout. Thank you

[@RuslanPetrov87]

Amazing! Thanks from Russia with love❤

[@lizbethclay1177]

I really enjoyed this video. Super excited to keep learning and building. Thank You!

[@benebene5437]

Belle découverte. C'est diablement efficace au réveil le matin 😅. Merci beaucoup !

[@standingforculture8251]

This was fun as hell! AND a good sweat! Thank you!!

[@janel4582]

For me, just watching this was a workout! I am working towards these beautiful movements.

[@alfonsoparedes322]

Duuude! This is a must-do workout.

[@LameDadJokes]

Great workout Grant! This looks like a intens follow along 💪 will give it a try soon when I finish the Primal 45 plan! ❤ Keep them coming

[@smoovmoves]

Sounds Good Barry! you the man!

[@LameDadJokes]

Just finished this one 💪 and it's challenging! This will be incorporated in my workout. ❤ thank you for keeping it simple and effective, these follow alongs are wonderful!

[@soul19821]

Thank You ❤

[@dariuszpakulski8035]

Done. It is super.

[@raingerhaslem6487]

Great workout

[@josephstockbridge6425]

Yet another banger

[@stephenlefebvre6180]

Way to come back man. Appreciate you 🙏

[@smoovmoves]

Thanks for the support. Means a lot!

[@ditilley7005]

Awesome will try this tomorrow. Appreciate the workout and instructions.

[@smoovmoves]

You're very welcome! Let me know how it goes!

[@oliviermagicien3412]

Merci beaucoup( de France) pour cette routine que je pratique régulièrement en alternance avec un entraînement plus classique , vous pouvez nous en publier d’autres 👏👏👏🙏

[@thanderwomen1555]

Wauuu que maravilla una gozada para mis ojos. Excelente ,esta semana empiezo .Gracias guapo❤

[@erinstark5450]

That was fun!

[@gerrardmartindance2020]

great!!

[@bodysoulutions]

❤this!

[@AndreasKurz]

Great workout. Would love to see more of that type (strength, duration, maybe even longer). I would also LOVE a tutorial of his to follow... By that I mean how to connect the movements into a flowing form. I stutter at best 😂

[@Nanjeurhisteria5579]

Thank you from Indonesia

[@calonstanni]

Hey....this looks brutally fun.

[@Alexander1005]

This is priceless. Thank you

[@smoovmoves]

Glad you enjoyed it!

[@666Lama-py3ht]

Killer workout man. Keep up

[@smoovmoves]

Glad you enjoyed it and will do! New vid every week!

[@ricoschmidt8718]

Done for First time now. Wow, what a great workout!! Im make two workouts from you and both are great ! I Hope you continue! You have definitely a new subscriber.💪

[@smoovmoves]

Awesome! Thank you! New video every week. Stay tuned!

[@peterduncan5034]

Very intelligently sequenced. I particularly appreciate the prepping of the shoulders which I'm prone to injuring, oh and that hand forward curving push up, and not forgetting the crab lean over with leg extended, and then there was the....ok, it was all great, thanks!

[@smoovmoves]

Thanks Peter! Really appreciate these thoughtful words and you showing up for this workout, giving it your all. More to come! Stay smoov

[@jessm.3980]

Thank you so much! I apreciate ya!👍✌️

[@smoovmoves]

You are so welcome

[@TakeElite]

your channel is a really Gem! Live doing Animal flow each thursday with you

[@smoovmoves]

Glad you think so! Appreciate your support.

[@sigvard8209]

great workout thZ ^^

[@ScottRiddleArtist]

Great video thank you! You are the perfect bodyweight and body mass. It was funny because years ago I had a job that was very laborious. Though because my body type I wasn’t very muscular. But one day I took my Jim muscle buddy to go work with me for Feng and he could not handle 1/3 of the Effort it took to do what I did. I think functional strength is so much more important for longevity and health. Fluffy gym mass.

[@erdemyazc1164]

Great video, thank you

[@smoovmoves]

Glad you liked it!

[@damianmackowski8819]

Brilliant set of exercises and exhausting a little, but it's a dose of good movement.

[@smoovmoves]

Thanks Damian!

[@melissahronkin6508]

Great workout!

[@smoovmoves]

Glad you liked it!!

[@pamsmith7369]

Just found this and although I already do much of this work, some things , like the monkey and cat crawl are different! I will add these and see how it goes! Wrist issues; female and nearly 70.

[@stevanallen2824]

Hi. I'm 52 and new to animal flow. Just learning so I need something to follow, this has been perfect!! Where can I buy a circular Matt like this to do my workouts on? I'll definitely be following more of your follow along routines... Thanks 💪

[@A1NTT]

Great exercise! This is one of my favorite follow alongs so far. Any advice on improving the forward monkey? I only get about an inch off the ground lol Is it just a matter of increasing strength?

[@JasSchMin]

that was fun even though i wasnt sure whether i was doing it right...i feel strong though🙂..oh and thanks for reminding on the head position as i found myself looking down at times

[@smoovmoves]

If it was fun and you’re feeling strong, sounds like you did it “right” great job! I invite you to explore the channel and the other primal workouts!

[@daviddevilliers2828]

nice music, a lift music

[@forestgump8403]

Great workout, where can I buy the mat??

[@davecole1513]

😅this was hard for me. I’m a fit 70yr old. first time for this but I’ll keep trying till I can do it. ❤

[@renatapeters3681]

❤❤❤

[@levahn8540]

In the club when that jam come on like 0:17

[@erichoel6379]

Oh hell yeah!😅

[@MagicOzguru]

I watch you for a while, you are doing great❤ May i Ask the Name of the Matte which you use, how many Kilo when you rol?l

[@alanwilliams-xg4zt]

Dude, this is sweet! I’ve been looking for a workout to aid my ashtanga … this is defiantly it! Thank you!

[@mariodiaz2434]

Question do you use any type of weights for your workouts?

[@nicolebutler2860]

Is this REALLY for beginners?😮

[@colestony]

Yoooooo!!!! Im dead! How often?

[@smoovmoves]

1-2 times per week is plenty.

[@colestony]

I've done the workout twice, I feel it in my chest and shoulders,. What workout is there to include lower body for a beginner.

[@smoovmoves]

This one has more lower body work kzbin.info/www/bejne/hHaTY4SGhLObns0

[@colestony]

@@smoovmoves thanks at 65 these exercises are just what I need. I'm not good at the crab crossover to the cat or crab kicks...it will come tho.....thanks keep up the good work.

[@psychodanstudy]

Очень интересный комплекс! Необычный! Я правда не поняла, на что он направлен, написано растяжка... А по факту чтото силовое.

[@rodrigol7658]

💯💯💯

[@andredtek2636]

Love it, but...no...breath... ❤

[@SazyrV]

Is having a hat is necessary to do primal workout xd? nice video

[@alexaecho4273]

Yes. Also you gotta be hot so many people are out from the jump.

[@alexaecho4273]

“Is having a hat is necessary” Lmfaoo what? English please

[@smoovmoves]

😂 its a requirement haha. I wear it in a lot of videos because...bad hair days and keeps the body heat up.

[@user-gi1zn8fz5t]

Здравствуйте! Кажется, утром это через чур? Нет?

[@era299992]

I need to find a hat

[@jurgenbuschmann9867]

Ugh, Daddy probably needs to work on his endurance, then the plank challenge will also work. *falls on face* 😅