Primal movements focus on the movement patterns, rather than isolating single muscle groups.
They are the basic patterns of movements that we use every day, including squat, lunge, push, pull, twist, bend and combination.
Working these patterns together will result in a strong body and improve co-ordination.
Our strength classes use science to transform your body and destroy your limits; this is a little taster.
1. Kettlebell sumo squat with upright row
Start with your feet wide apart and toes turned slightly outwards, holding a kettlebell. Perform a squat and then an upright row as you return to standing, controlling the lower and powering up with every rep. Repeat 15 times.
2. Reverse lunge and torso twist
Holding the kettlebell in a goblet hold, reverse lunge and, as you hit the lunge position, twist your body towards the front leg. Focus on control and time under tension. Repeat 12 times (six each side).
3. Loose and wide push-ups with bear crawls
Start in a strong plank position with the hands wide apart. Do a full range push-up and then quickly bring the hands into a close position directly below the shoulders, before doing another push-up, this time squeezing the elbows into the sides of the body as you lower. Then, keeping the hips low, bear crawl to one side of the room and then reverse-bear crawl back. Repeat 10 times.
4. V-sits with toe reaches
This is one of my favourite ab exercises. Start by lying on your back with your arms above your head. Raise legs and arms simultaneously to a V position. From there raise the body off the floor, reaching the arms up to the toes. Repeat 10 times. *Progression — hold medicine ball.
Perform in a circuit and repeat the whole thing three times.
Kevin Mcguire is head of strength at Psycle London, psyclelondon.com. Follow Kevin on Instagram: @kevindmcguire
