Primal Movement Workout for Beginners - 25 Minute Follow Along

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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

Опубликовано:

31 май 2024

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Комментарии : 308

@LadyPotions 5 месяцев назад

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

@LameDadJokes 4 месяца назад

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

@dagaz777 4 месяца назад

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 4 месяца назад

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

@mattoniy2840 4 месяца назад

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 4 месяца назад

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

@acupuncturequeenstown712 4 месяца назад

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 4 месяца назад

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

@telchalone7115 Месяц назад

Well narrated too)

@SportChezSoi 8 дней назад

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

@chazpena2120 3 месяца назад

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!

@NotIrishJulia 5 месяцев назад

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 4 месяца назад

You can go slower until youget some strength.

@sauerkrautie.imoutie 4 месяца назад

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 3 месяца назад

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!

@SeleneSybil 7 дней назад

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 🙌🏼✨

@matowdu 3 дня назад

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

@staceyhurwitz7404 9 дней назад

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 ✌️

@Jayll1984 Месяц назад

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!

@Will-ix2lj 5 месяцев назад

Thanks Smoovy! Love this workout.

@luciejohnova3314 4 месяца назад

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 3 месяца назад

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

@bakbeolle 5 месяцев назад

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

@jimboelterdotcomm9153 5 месяцев назад

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 3 месяца назад

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

@soojmitton7099 Месяц назад

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

@thisisme64T 3 месяца назад

Thank you so much for showing something for beginners! 😊

@ditilley7005 24 дня назад

Trying this tomorrow. Thank you awesome

@Snugos 18 дней назад

Cant wait to try this, thanks so much!

@dannyhourselt278 4 месяца назад

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

@HannaMaria-nf8ez 2 месяца назад

thank you!! loved it!

@Curious859 3 месяца назад

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

@alexander2685 17 дней назад

Awesome workout.

@louisemitchell5871 16 дней назад

Really Love This!! Thank you, Thank you

@UniversalMantras 16 дней назад

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

@ryanschumacher5149 5 месяцев назад

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 3 месяца назад

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

@davidandronicomusic 6 месяцев назад

Yes! Doing this first thing tomorrow 🙏

@zhifangwang1367 Месяц назад

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 👏

@thetraveler6399 18 дней назад

awesome workout, thanks 🔥

@ddub6135 18 дней назад

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.

@gloriae2313 Месяц назад

Love love love this!

@andkirby7 7 дней назад

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

@smoovmoves 7 дней назад

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

@mystic2780 3 месяца назад

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!

@SpxcyMxyo Месяц назад

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

@jeroenberger9064 3 месяца назад

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

@raeldor 2 месяца назад

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

@ya3verma 3 месяца назад

Thank you for this amazing workout bro

@erichoel6379 2 месяца назад

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!

@JessieErin666 Месяц назад

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!! ❤

@andreaswolf499 5 месяцев назад

Awesome workout and great explanations. 👍

@ratedbymo 2 месяца назад

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.

@alexxx5749 2 месяца назад

I love this!!!!!

@schlemi2008 Месяц назад

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❤

@PvUtrix Месяц назад

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.

@GerganaMitevska 3 месяца назад

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

@salfred8252 2 месяца назад

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.

@vince22-04 4 месяца назад

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

@Follower967 2 месяца назад

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.

@alex-ander-13 Месяц назад

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!

@jesusbarrios3406 5 месяцев назад

Super excellent workout, many thanks, from South America

@jesuspublic7561 3 месяца назад

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

@sentiryrespirarelmovimient2223 5 месяцев назад

muchas gracias! saludos desde Mar del Plata

@aylilau9416 17 дней назад

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

@noname1770 Месяц назад

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

@arnonuhm5024 Месяц назад

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 =)

@neroshanatharmalingam2890 2 месяца назад

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.

@gracielainiguez1360 5 месяцев назад

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

@smoovmoves 5 месяцев назад

Glad you enjoyed it!

@ARCENAULT Месяц назад

I live part time in Thailand and have traveled extensively around the SEA region... I see many people out in front of their houses every morning doing these and other exercises most of the people I see doing these are older folk

@strikabob39 5 месяцев назад

Another banger thanks Smoov

@onemountain 6 месяцев назад

yes, thank you for that

@Alexander1005 6 месяцев назад

Great. Thank you

@saracroft21 6 месяцев назад

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 6 месяцев назад

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

@georgschmidt6551 3 месяца назад

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

@galamen1 3 месяца назад

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

@w4rh34d4 6 месяцев назад

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 5 месяцев назад

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

@jamesthaoulin3955 Месяц назад

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.

@FragenAnsLeben 4 месяца назад

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

@giovannydonato4738 Месяц назад

muchas gracias, sude mucho, voy a practicarlo a diario.

@cecakhan2581 3 месяца назад

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

@peterogarr7997 5 месяцев назад

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

@Davidf8L 3 месяца назад

Thanks again for your time and work ❤

@smoovmoves 3 месяца назад

My pleasure!

@MsMulugeta 4 месяца назад

Great exercise 💪

@joannayeung3705 5 месяцев назад

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

@Elle-fp5uy 4 месяца назад

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

@smoovmoves 3 месяца назад

You're so welcome!

@livwakabi2483 3 месяца назад

First time embarking on this primal movement practice and oh wow! How’s this beginner/basics level? Looking forward to getting stronger and trusting my body more! Thank you Coach Smoov! Love from Uganda!

@lauragorka 3 месяца назад

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

@smoovmoves 3 месяца назад

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

@josephlister 5 месяцев назад

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 3 месяца назад

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

@pipomaster 5 месяцев назад

Thanks. You did a great job.

@smoovmoves 3 месяца назад

Thanks for watching!

@robertrodriguez2256 4 месяца назад

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

@smoovmoves 3 месяца назад

Sweet! lemme know how it goes!

@juliengauzy7937 4 месяца назад

Thank you so much .❤

@smoovmoves 3 месяца назад

You're welcome 😊

@rdnkbeauty 3 месяца назад

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 3 месяца назад

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

@andreazarpellon7274 3 месяца назад

Wonderful training, thanks mate!

@smoovmoves 3 месяца назад

You're very welcome!

@BugzNBeanz 3 месяца назад

This is fun. I’m currently trying to get flexibility in my hip flexors so that I can learn a V-seat. A lot of these movements seem like a good warm up for me

@user-gc9sm9ow4l 4 месяца назад

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

@smoovmoves 3 месяца назад

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

@quizzs5159 6 месяцев назад

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

@smoovmoves 6 месяцев назад

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 5 месяцев назад

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 5 месяцев назад

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

@jumboon 6 месяцев назад

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 6 месяцев назад

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

@stephenlefebvre6180 6 месяцев назад

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

@smoovmoves 6 месяцев назад

Thanks for the support Stephen! More to come

@EverythingFootbag 6 месяцев назад

Love these vids man

@johnd551 6 месяцев назад

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 6 месяцев назад

Thanks for watching John!

@johnd551 6 месяцев назад

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

@KerriRusnak 4 месяца назад

Thank you! I have a big day today and feeling nervous. This has helped ground me :)

@smoovmoves 3 месяца назад

That is great to hear! Hope the day went well!

@winslowlossing8629 5 месяцев назад

You are goals 😍😍😍 literal looks wise and man wise lol

@gabrielleleoni9641 4 месяца назад

Thank youuuu that was very fun!

@smoovmoves 3 месяца назад

Glad you enjoyed it!

@sweeetly 6 месяцев назад

Great thank you!

@smoovmoves 6 месяцев назад

You bet!

@aikidomachineaikidomachine4330 4 месяца назад

Thank you man.

@smoovmoves 3 месяца назад

You're welcome!

@CrissyandKanga 3 месяца назад

That was great, thanks!

@smoovmoves 3 месяца назад

Glad you liked it!

@rokliveson 4 месяца назад

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 3 месяца назад

Love to hear it! Keep smoovin!