Primal Movement Workout for Beginners - 25 Minute Follow Along

Рет қаралды 603,482

Күн бұрын

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
JOIN the smoov Membership (FREE 5 Day Trial) - www.somble.com/smoov
PROGRAMS
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
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

Пікірлер: 340

@LadyPotions 6 ай бұрын

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

@LameDadJokes 6 ай бұрын

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

@dagaz777 6 ай бұрын

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 6 ай бұрын

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

@mattoniy2840 6 ай бұрын

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 6 ай бұрын

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

@matowdu Ай бұрын

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

@maurathedancer Ай бұрын

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.

@smoovmoves 11 күн бұрын

Amazing observations of the practice! Love that you notice the connection to ballet with your background. The connection increases but that doesn't necessarily make it easier...very cool observation. Thanks for sharing!

@acupuncturequeenstown712 6 ай бұрын

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 6 ай бұрын

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

@telchalone7115 3 ай бұрын

Well narrated too)

@chazpena2120 5 ай бұрын

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!

@SportChezSoi 2 ай бұрын

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

@ancientmage2669 24 күн бұрын

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

@NotIrishJulia 7 ай бұрын

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 6 ай бұрын

You can go slower until youget some strength.

@sauerkrautie.imoutie 6 ай бұрын

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 5 ай бұрын

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 7 ай бұрын

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

@Will-ix2lj 7 ай бұрын

Thanks Smoovy! Love this workout.

@anarocio-mentalidadganadora 21 сағат бұрын

This Primal movement workout for Beginners is more than perfect. I really love it! It was easy to follow, quite challenging :) My body feels happier and strong!!! I'm so glad I found you!!! Thanks a lot!!!!!!!!!

@ryanschumacher5149 7 ай бұрын

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 5 ай бұрын

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

@jimboelterdotcomm9153 7 ай бұрын

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 5 ай бұрын

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

@gracielainiguez1360 7 ай бұрын

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

@smoovmoves 7 ай бұрын

Glad you enjoyed it!

@gloriae2313 3 ай бұрын

Love love love this!

@dannyhourselt278 6 ай бұрын

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

@andreaswolf499 7 ай бұрын

Awesome workout and great explanations. 👍

@thisisme64T 4 ай бұрын

Thank you so much for showing something for beginners! 😊

@erichoel6379 4 ай бұрын

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!

@nanimaknani 6 күн бұрын

Thank you!!! More vids like this please! ❤

@soojmitton7099 3 ай бұрын

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

@Curious859 5 ай бұрын

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

@saracroft21 7 ай бұрын

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 7 ай бұрын

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

@mystic2780 5 ай бұрын

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 3 ай бұрын

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!! ❤

@HannaMaria-nf8ez 4 ай бұрын

thank you!! loved it!

@luciejohnova3314 6 ай бұрын

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 5 ай бұрын

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

@strikabob39 7 ай бұрын

Another banger thanks Smoov

@davidandronicomusic 7 ай бұрын

Yes! Doing this first thing tomorrow 🙏

@jesusbarrios3406 7 ай бұрын

Super excellent workout, many thanks, from South America

@eowyn237 Ай бұрын

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

@Snugos 2 ай бұрын

Cant wait to try this, thanks so much!

@bronwynwilmot3133 Ай бұрын

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

@raeldor 4 ай бұрын

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

@zhifangwang1367 3 ай бұрын

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 👏

@alexxx5749 4 ай бұрын

I love this!!!!!

@w4rh34d4 7 ай бұрын

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 7 ай бұрын

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

@lizbethclay1177 Ай бұрын

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

@louisemitchell5871 2 ай бұрын

Really Love This!! Thank you, Thank you

@GerganaMitevska 4 ай бұрын

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

@josephlister 6 ай бұрын

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 5 ай бұрын

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

@jeroenberger9064 5 ай бұрын

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

@UniversalMantras 2 ай бұрын

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

@_jedin 16 күн бұрын

Absolutely enjoyed this routine 😅 i was fascinated by the primal workout for so long and never had the courage to try it as I knew I wont be able to keep up with all those fancy fast pace workouts. So glad you put so much effort in this to encourage people to try 🍀

@lauragorka 5 ай бұрын

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

@smoovmoves 5 ай бұрын

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

@ddub6135 2 ай бұрын

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.

@staceyhurwitz7404 2 ай бұрын

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 ✌️

@schlemi2008 3 ай бұрын

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❤

@vince22-04 6 ай бұрын

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

@Follower967 4 ай бұрын

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.

@salfred8252 4 ай бұрын

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.

@joannayeung3705 7 ай бұрын

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

@Alexander1005 7 ай бұрын

Great. Thank you

@jesuspublic7561 4 ай бұрын

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

@alex-ander-13 3 ай бұрын

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!

@Davidf8L 5 ай бұрын

Thanks again for your time and work ❤

@smoovmoves 5 ай бұрын

My pleasure!

@ditilley7005 2 ай бұрын

Trying this tomorrow. Thank you awesome

@janicealderson4329 5 күн бұрын

That was really awsome - only did round one 'cos found you after doing other stuff - will come back to it - nice for the non-expert challenge!

@ParisFitnessj Ай бұрын

Great . Nice exercises for the body.

@ratedbymo 4 ай бұрын

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.

@Elle-fp5uy 6 ай бұрын

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

@smoovmoves 5 ай бұрын

You're so welcome!

@TamasFintacoaching 24 күн бұрын

Very nicely done video and movements

@ya3verma 5 ай бұрын

Thank you for this amazing workout bro

@thetraveler6399 2 ай бұрын

awesome workout, thanks 🔥

@ivanprokofyev 8 күн бұрын

Thanks man! You made my day! Hello from Russia! Peace to the world! I'm subscribed to you!

@stephenlefebvre6180 7 ай бұрын

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

@smoovmoves 7 ай бұрын

Thanks for the support Stephen! More to come

@PvUtrix 3 ай бұрын

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.

@lunacoyk7768 16 күн бұрын

Very useful, thank you

@peterogarr7997 7 ай бұрын

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

@onemountain 7 ай бұрын

yes, thank you for that

@rdnkbeauty 5 ай бұрын

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 5 ай бұрын

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

@quizzs5159 7 ай бұрын

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

@smoovmoves 7 ай бұрын

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 7 ай бұрын

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 7 ай бұрын

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

@user-gc9sm9ow4l 5 ай бұрын

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

@smoovmoves 5 ай бұрын

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

@aylilau9416 2 ай бұрын

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

@Tiger_Lightning_Music Ай бұрын

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.

@magdalenapodleszanska8307 21 күн бұрын

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

@SpxcyMxyo 3 ай бұрын

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

@EverythingFootbag 7 ай бұрын

Love these vids man

@MsMulugeta 6 ай бұрын

Great exercise 💪

@andreazarpellon7274 5 ай бұрын

Wonderful training, thanks mate!

@smoovmoves 5 ай бұрын

You're very welcome!

@robertrodriguez2256 6 ай бұрын

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

@smoovmoves 5 ай бұрын

Sweet! lemme know how it goes!

@helenanabuco9552 5 ай бұрын

uauu that was amazing!! thanks a lottt

@Jane_Friday 6 ай бұрын

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

@pipomaster 6 ай бұрын

Thanks. You did a great job.

@smoovmoves 5 ай бұрын

Thanks for watching!

@neroshanatharmalingam2890 4 ай бұрын

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.

@noname1770 2 ай бұрын

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

@DeanPhil-yz2pj 14 күн бұрын

This is better, because this video shows the warm up and it's for beginners.

@LameDadJokes 7 ай бұрын

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 7 ай бұрын

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 7 ай бұрын

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.

@sentiryrespirarelmovimient2223 7 ай бұрын

muchas gracias! saludos desde Mar del Plata

@ancientmage2669 24 күн бұрын

❤hola desde Panamá

@andredtek2636 5 ай бұрын

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

@smoovmoves 5 ай бұрын

Get it! Thanks for tuning in!

@johnd551 7 ай бұрын

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 7 ай бұрын

Thanks for watching John!

@johnd551 7 ай бұрын

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

@jumboon 7 ай бұрын

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 7 ай бұрын

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

@juliengauzy7937 6 ай бұрын

Thank you so much .❤

@smoovmoves 5 ай бұрын

You're welcome 😊

@MRaiskaya Ай бұрын

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 KZfaq 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 🎉

@smoovmoves 11 күн бұрын

Thanks you for sharing! Keep up the good work!