Primal Movement Workout for Beginners - 25 Minute Follow Along

This primal movement workout for beginners is the perfect place to start. A 25 minute bodyweight workout with accessible movements that will challenge you.
Throughout the session, I provide helpful cues and tips to support you in learning and executing these moves along with several progressions to level up the difficulty and fun!
If you enjoy this workout, be sure to check out the other primal movement workouts on SMOOV
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
Thanks so much for tuning in. Let us know how it went for you in the comments below!
Stay SMOOV!
Music by ‪@fredirie‬
00:00 Intro
00:18 Warmup - Arm Swings
01:21 Strong Hands
02:21 Sliding Hinge
03:20 Wrist Figure 8's
04:23 Monkey Rock
05:25 Mountain Climber Openers
06:31 Workout Overview and Instructions
07:37 Round 1 - ISO Cat / Cat March
08:59 Open Lunge
10:26 Lateral Monkey
12:00 Round 2 - Cat March / Cat Crawl
13:34 Open Lunge
14:45 Lateral Monkey to Squat
16:24 Round 3 - Cat Crawl
17:47 Open Lunge to Sit Through
19:22 Pivoting Lateral Monkey
21:01 Finisher (Round 1) - Starfish Crunch
22:15 Thoracic Bridge
23:26 Round 2 - Starfish Crunch
24:47 Thoracic Bridge
25:46 Kneeling Spinal Wave
27:09 Thanks + Free Primal Movement Program

[@LadyPotions]

What's with the negative comments? This workout is awesome and the body feels refreshed afterwards. Take your small mindedness elsewhere

[@LameDadJokes]

The young people only want to get big and strong, not flexible and mobile. 😉 They'll figure it out eventually..

[@dagaz777]

Because this is not a workout, or even a warm-up. And it doesn’t help the body in any way, but you need to WARM UP YOUR BODY BEFORE TRAINING.

[@NS-eo1hz]

Isn’t it small minded from you to not allow all type of comments even negatives…

[@mattoniy2840]

I don’t get how this isn’t a workout or warmup? I personally run 100m and lift heavy 6 days a week but this is absolutely a workout. If you don’t work on simple movements like this you will pay the price as you age.. any professional coach gets you doing this before you start.

[@tank7162]

@dagaz777 to say this doesnt help the body in any way is simply a lie

[@matowdu]

I did it! Not very gracefully but I managed! I'll be 51 in a month 😜 I'm hooked now!

[@chazpena2120]

Been doing primal flow workouts for just two week and already have better mobility! It is fantastic for waking up the spine, hip and shoulder joints!

[@acupuncturequeenstown712]

Thx for this mate. It’s the best Primal move video I’ve found so far. Simple, steady and clear. Non of this dancey super coordinated showing off flow look at my gorgeous body on a beach shit! Just solid and achievable. Excellent. Thank you 🙏🏻

[@smoovmoves]

You're very welcome! Glad you enjoyed it. More of these workouts on the way!

[@telchalone7115]

Well narrated too)

[@maurathedancer]

So, I came back to this today after several months of training with primal movement. It is really wonderful to see how it is easy for me to flow through the movements now. However also neat to notice that the movements still aren't "easy". It reminds me of ballet - one can become more and more proficient and expert, but even the simplest technique drills still challenge the body.

[@SportChezSoi]

Wonderful! Really enjoyed it (I'm 56 by the way). You're a good teacher.

[@NotIrishJulia]

I really liked this workout, but it was hard. However, it was easier to follow than the previous one. I really liked that you explained step by step each of the movements. I am planning to repeat this routine at least once a week until I am so comfortable with the movements that I can anticipate them. Thank you so much for posting. I always wanted to include primal movements into my workouts. Let's see how far this 56 year old body can take me.

[@Bones575]

You can go slower until youget some strength.

[@ancientmage2669]

55 here and find this to be waaay more fun than aerobics and weightlifting alone. It's definitely something worth investing time on😊

[@sauerkrautie.imoutie]

i just want to thank you so much for this. I’ve been home bound because of physical illness and even though these exercises are a bit too advanced for me, the way you constantly remind us what to focus on and what we should be feeling has allowed me to adjust the movements while remaining confident. you’ve changed how i feel about movement. it’s been something i’ve feared for so long because movement = pain and having to recover. thank you for finding fun movements that are easy to apply to our own personal abilities and thank you for taking the time to really explain and remind us what to focus on. i really appreciate the effort.

[@smoovmoves]

Thanks for the comment! Means a ton that this stuff has impacted you in a positive way. As someone who dealt with chronic pain for years, I can relate. It can feel like you're always running away from the pain. I invite you to focus on what you are building with your body and your movement practice...what you are moving towards. A few minutes of journaling on what you want to create with your physical experience can shift the focus to that growth oriented mindset. Let me know how this lands for you. I really appreciate this share and your support. Keep going!

[@bakbeolle]

Thanks so much for this new follow along training. very much apreciated!

[@MRaiskaya]

Hi 👋 wanna say thank you for the work out! I’m on a very very beginner level and I can make only the first round so far. But I’m really inspired and i feel that my whole body works through it and it’s really useful for my mobility and strength 👏🏻 I literally tried lots and lots of workouts on KZbin but your stuff is the most balanced understandable clear and brings good vibes ❤😍👏🏻 thank you and I wish you all the luck in your work 🎉

[@Will-ix2lj]

Thanks Smoovy! Love this workout.

[@erichoel6379]

Great contribution to the primal workout offerings! I’ve done this with my wife and a few times on my own. Loving it! Simple, full body, HIT and sweaty!

[@w4rh34d4]

Thanks for the workout! It arrived at the right time, I was looking for a beginner primal flow workout to put into my routine. Movements are simple and your instructions really helped me focus on the quality of my reps and to not rush through them.

[@smoovmoves]

Love to hear it! Keep going and check out the other follow alongs on the channel! I anticipate you'll enjoy them as well!

[@dannyhourselt278]

Thank you for sharing. I can’t wait to try it when I get home.

[@jimboelterdotcomm9153]

What was impressive (to me) is that these really are "beginner level" moves, at least in terms of complexity (except for some versions of the Monkey. Really well conceived and programmed.

[@smoovmoves]

Thanks for this comment Jim! Great to hear this was accessible for you!

[@thisisme64T]

Thank you so much for showing something for beginners! 😊

[@saracroft21]

Yes!!! I'm so happy you reuploaded/enhanced this workout! It has been my favourite for weeks now, the one I'm doing over and over again so I can see my progress. I'm not sure about the changes you made but I always need time to adjust to changes lol Thank you!!

[@smoovmoves]

Hey Sara! Thanks for the comment and support. Yes, Let me know how this one goes for you with the new movements. I’ll be posting a couple more of the beginner workouts over the next month or two

[@ryanschumacher5149]

Thank for you sharing your knowledge and skills, Grant! As a beginner, I found this session to be great. Previewing the next movement slowed down with your explanations during the break periods was extremely helpful. 🌟 I'm glad to see these types of videos return in a primal theme. 🐵

[@smoovmoves]

Great feedback. I'll make that a priority in future follow alongs! Thanks!

[@Curious859]

Just reviewed your video and can’t wait to do these exercises. I find you to be a great teacher! Thank you.

[@magdalenapodleszanska8307]

I do calisthenics as my regular workout, but sometimes I feel too weak for that and on such days this flow is perfect to move my body, boost my mood. Thank you

[@gloriae2313]

Love love love this!

[@gracielainiguez1360]

Thank you very much for this Follow Along. I loved it!!! 💜

[@smoovmoves]

Glad you enjoyed it!

[@andreaswolf499]

Awesome workout and great explanations. 👍

[@soojmitton7099]

thank you!!! perfect morning routine for me, very easy to follow along with you!

[@davidandronicomusic]

Yes! Doing this first thing tomorrow 🙏

[@Follower967]

Just did this with the family. Sweatier than I thought we'd be at the end. We're used to CrossFit. This is be a good addition for mobility for us. Thank you.

[@mystic2780]

Thank you for this! I'm just starting out with these movements and I appreciated you slowing down some of the moves so it's easier to understand & follow. This was a great workout & I'm excited to try more!

[@JessieErin666]

This is my first video with you. This is amazing. I have a bad Sciatic so I had to be careful but all in all, I'm able to do this and I love your music. I feel amazing! It's unreal how natural this feels! We were naturally made to move this way. It made me connect with my inner self. Thank you!! ❤

[@PvUtrix]

Awesome! I followed up with a 30sec freezing shower, now the body buzzing with energy. I mised a neck stretch a little, did it myself during the breaks.

[@SeleneSybil]

I just came across your “primal movement library” video and I can only do about 7 of the 20 moves..but everytime I do I feel SO GOOD! This has changed my stretching habits and makes me more aware of the muscles in my body. Thanks so much for posting and creating these for us 🙌🏼✨

[@ddub6135]

I went from 100% weightlifting to Hybrid style workout Weightlifting, Gymnastic Rings and Bodyweight Calisthenics. I love it. Much more fun and my mobility is much better. Plus my strength and body asthetics has improved greatly. I am definitely going to implement these moves into my workouts. Thank you for your time and dedication. You have a new subscriber in me. Have a great day.

[@raeldor]

This was great. I really liked how you demonstrate and set up the next flow during the rest period. 👍

[@neroshanatharmalingam2890]

I got into primal flow since I was experiencing knee joint pain and shoulder pain after boxing. Oh my gosh it does wonders!!!❤It was hard for the first 3-4 months, I got better at it overtime. Great recovery exercise on my rest days.

[@josephlister]

As much as I loved the previous version, dare I say this one is even better?! I so appreciate the pace and detailed explanation of the movements. Thanks so much for sharing the enhanced version!

[@smoovmoves]

Thanks for tuning in and glad this version went well for you! I'll keep the workouts coming!

[@HannaMaria-nf8ez]

thank you!! loved it!

[@ratedbymo]

This is a super fun workout. I took a lot of breaks and moved slower but I will return and I’m excited to see how I progress.

[@jesusbarrios3406]

Super excellent workout, many thanks, from South America

[@schlemi2008]

Awesomely explained. This was my first attempt at animal movement and I was able to follow along and understand what part to focus on. Thank you very much for this video. Love your vibe too❤

[@eowyn237]

This workout is perfection! Just the primal flow I've been looking for. Thank you so much!!

[@bronwynwilmot3133]

lovely pace - thank you. Great explanation and i love the slowed down view

[@vince22-04]

Thank you. That's training is ok to start in the early morning😀

[@strikabob39]

Another banger thanks Smoov

[@GerganaMitevska]

thank you so much for this video, that's the best video I've seen and i had the greatest time!

[@Snugos]

Cant wait to try this, thanks so much!

[@jeroenberger9064]

Great movie. This makes me wanna start taking this up, which I will. Thanks!

[@alex-ander-13]

hey SMOOV, I just wanted to say a simple thank you for the introduction. so... thank you! (: I have just discovered this type of workout some moments ago. it was love at first sight. blessed and beautiful be your life forward, cheers!

[@SpxcyMxyo]

I've been practicing these movements with everyday task for most of my life.

[@UniversalMantras]

Loved the workout , just finished it as best as I could and feel great ♥️thanks for that

[@alexxx5749]

I love this!!!!!

[@jesuspublic7561]

I like you Smoov. You're clear. Different and a good challenge. It's a good combination.

[@Tiger_Lightning_Music]

Awesome awesome workout man. I really appreciated not only the numerous cues to help guide instinct and body alignment but also the ones to stay in the moment. I don’t have anything to prove, and I don’t getting any stronger by zoning out and going through the motions but I can during workouts at times. Little things like saying “this is your minute” “connect to your center” change this into an empowering moment. I also appreciated the core and cooldown at the end. This is an awesome all in one workout that made 25 minutes fly.

[@salfred8252]

Great workout. I was looking to startxprimal flow and was intimidated by every other video. Saw yours and tried it. Amazing. I'm nowhere near your level but this was doable and I will incorporate it into my routine a couple times a week until i can progress. Thanks, you've earned a well deserved sub.

[@peterogarr7997]

Urge to keep body and mind challenged. Need to connect outside of the familiar. Thanks for the clarity !

[@luciejohnova3314]

Ow, ow, ow, I am even more beginner, that I thought...😂 Had to make pauses, and the kick through got me really struggling. But the workout is great, thank you very much.❤👍👏 It is definitely not the last time I did it and I am looking forward to seeing progess.

[@smoovmoves]

Thanks for tuning in! And great job making the adjustments to make the workout work for you. Keep showing up, its get smoover!

[@staceyhurwitz7404]

Thanks Grant. That was epic. Much luv for your hard work and dedication to the craft. Thanks to you I crave the flow now. You’re a great teacher. Peace ✌️

[@louisemitchell5871]

Really Love This!! Thank you, Thank you

[@ditilley7005]

Trying this tomorrow. Thank you awesome

[@lizbethclay1177]

I'm excited...almost kept up this time ;-) Thank you! Love this flow.

[@ya3verma]

Thank you for this amazing workout bro

[@TamasFintacoaching]

Very nicely done video and movements

[@zhifangwang1367]

Great instructions! Especially with the warm up and slow motion, really good for the beginners. I don't understand the negative comments. Keep up with the good work and ignore the narrow-minded. people 👏

[@Jane_Friday]

I looked through several of your videos and like how you strukture and break down movement.

[@user-gc9sm9ow4l]

In my exercise experience, this is the most scientific combination of freehand exercises I've seen so far. Thanks.

[@smoovmoves]

I really appreciate these words. Thanks for watching and giving it a go!

[@Davidf8L]

Thanks again for your time and work ❤

[@smoovmoves]

My pleasure!

[@rdnkbeauty]

I was searching for a primal video that was for beginners. This was the best one I've ever found!! Thank you so much

[@smoovmoves]

Awesome! thanks for giving it a go! More to come. Stay tuned!

[@Alexander1005]

Great. Thank you

[@aylilau9416]

Cara, amei o treino! Vou continuar fazendo. I feel powerful and amazing now. Gratitude!

[@quizzs5159]

Smoove!! Thank you. I was worried when two of your videos went missing. Thank you for refining this workout, I appreciate you.

[@smoovmoves]

Thank you for tuning in! how did the workout go for you? And yeah, just a little hiccup. Stoked to get you all more of these complete and balanced primal workouts!

[@quizzs5159]

I just finally got the chance to run this flow. I know a workout is right when youre left in that state of powerful exhaustion that makes you want to push through your limits. This is perfect, again thank you.

[@smoovmoves]

@@quizzs5159 Love it! Stoked you enjoyed it. Exhausted AND energized. Thanks for tuning in

[@ParisFitnessj]

Great . Nice exercises for the body.

[@joannayeung3705]

Thank you so much for your workout.😅 Loving your 🏀at the end 👍👏

[@thetraveler6399]

awesome workout, thanks 🔥

[@johnd551]

Great workout! You can see much more of the kinesiologic benefits when you do this shirtless and see the effect on the muscles as you move...GREAT JOB!!

[@smoovmoves]

Thanks for watching John!

[@johnd551]

@@smoovmoves You're welcome. I am subcribed and I watch alot of your videos.

[@stephenlefebvre6180]

Nice dude! Similar to the previous one that I enjoyed. Thanks for sticking w it!!

[@smoovmoves]

Thanks for the support Stephen! More to come

[@andredtek2636]

The locomotive lounge is killing me every single time. Love it!

[@smoovmoves]

Get it! Thanks for tuning in!

[@lauragorka]

This is the best primal move video I’ve found. Thank you sooo much for this💜

[@smoovmoves]

Glad you liked it!! More to come. Stay tuned!

[@MsMulugeta]

Great exercise 💪

[@onemountain]

yes, thank you for that

[@arnonuhm5024]

this vid got me into primal movements and it improved my everyday life after doing it only 2 times! Hoping to reach a more advanced level soon =)

[@Elle-fp5uy]

Thank you, this seems like a great workout, very much appreciated.

[@smoovmoves]

You're so welcome!

[@robertrodriguez2256]

This looks awesome. I'm definitely going to be doing this workout.

[@smoovmoves]

Sweet! lemme know how it goes!

[@jumboon]

Exactly what I needed!!! At moment I do movements "randomly" without a progression. So very much welcome. Sorry to know you had an issue with YT. Worry not! We are all with you.😉

[@smoovmoves]

Love to hear it! And thank you for the support. Just a little hiccup. Also, if you want more structure and progression, check out the free primal foundations program. While the goal with this stuff is to be more flowy and intuitive with movement, structure is what can help get us there. Here's the link: www.smoovmoves.com/free-primal-movement-program

[@rokliveson]

I just started primal and the work outs feel great. My smaller muscle groups are on fire! Which is what I need since they are the base for everything!

[@smoovmoves]

Love to hear it! Keep smoovin!

[@jamesthaoulin3955]

I'm disable with neuropathy but i migh way to start improving and may be resolving the condition - i follow for some basic tutorial here to start but will definitly get on your course once i feel more confident with my ability to move again. But what you show here is already a freeking nice workout. Let's do this. Thanks for sharing bro.

[@Jayll1984]

Small thing to point out. When you stand straigh your feet seem to point inward. Not sure if this is optical misguidance or not... if your feet point a bit inward, try to point them outward a bit in a bit of a V shape. That way you dont cut off the bloodflow to your legs since the main "cable" goes from the groin to the leg. Otherwise great video. Am.going to try this out!

[@noname1770]

Top... For me best beginner exercises..... Great... Thx

[@LameDadJokes]

Yeahhhh 💪 crazy monkey mister is back! Thank you so much for this video. The Smoovement grows each day ❤️ so keep doing this! Will try it asap! Greetings from the Netherlands 😊

[@LameDadJokes]

Just finished this workout and it's just as demanding as the previous beginner follow along 💪 but there is no crab walk? Thanks for the upload, from now on this is my go to routine 2-3 times per week ❤

[@smoovmoves]

Of course! Thanks for the ongoing support. Means a ton. And no crab walk in this one, but it'll be included in another beginner level workout in the coming weeks.

[@andreazarpellon7274]

Wonderful training, thanks mate!

[@smoovmoves]

You're very welcome!

[@pipomaster]

Thanks. You did a great job.

[@smoovmoves]

Thanks for watching!

[@andkirby7]

Maaan, this guide is one of best ones! Gentle, clear, good tempo. Keep it up 👍

[@smoovmoves]

Thanks amigo! Appreciate the support. More of these on the way

[@VodKaVK]

This is a great workout for beginners, or even for those more dladvanced wanting to add primal complementary workouts to their weekly routine. One thing I love about these workouts is that you can make it as hard as you want if you focus on squeezing and form.

[@smoovmoves]

Glad you enjoyed it! Thanks for the comment

[@galamen1]

Thank you very much for the video, i will try it at the morning, my body is even sore from watching it :D

[@georgschmidt6551]

I really enjoyed the workout. Especially the slomos. Never got the fig 8 😊 have a good one

[@cecakhan2581]

Iam new to your channel cause this video was the first one I was able to do iam total beginner to these kinda workouts I totally luv it

[@johnumair]

It was perfect! Really guided me to melt into the ground through primal movement. The structure, timings, guidance, location all soo Smooth

[@smoovmoves]

Love to hear it! Thanks so much for tuning in and supporting the channel. More in this format on the way!

[@johnumair]

Intently looking forward@@smoovmoves

[@betchieharrison5526]

Amazing

[@juliengauzy7937]

Thank you so much .❤

[@smoovmoves]

You're welcome 😊

[@EverythingFootbag]

Love these vids man

[@user-hv9zr5xv8c]

I did the first 25 min primal video that came up for my first time,(not this one) and instructions were very hard to understand/follow without watching. Too much flow for my begining state and too hard on the wrists-and there was 5 min of wrist warmup! THIS is very clear, very understandable, and i can do with out having to look if i need to. This will be my begining of my primal journey for a month until i am strong enough to move on. Very excited and hopeful about the changes i believe it will make to my body. Effing BRAVO man! Will be checking out other videos of yours.

[@smoovmoves]

Great to hear this one was accessible and doable for you! I'll be putting more out in this format so stay tuned!

[@alexander2685]

Awesome workout.