Primal Performance Circuit Routine

The idea behind this workout is the fusion of cardiovascular and strength exercises. To achieve this, the workout is divided into 3 circuits with 4 exercises targeting each muscle group. One circuit repetition involves performing each exercise one after the other. This equates to one "repetition". After each repetition, rest 45 seconds. The circuit is to be repeated 3 times. After repeating a circuit 3 times, rest for several minutes while stretching and performing plank exercises (optional). Do not forgo this rest period, and more importantly do not skip the stretching, it will make the workout much more effective and enjoyable ... trust me.

The cardiovascular basis of the workout comes from the pre-circuit warm up. Before completing each circuit, perform an aerobic lower body exercise to get your heart rate elevated. This is the most important aspect of the workout because it gives it a killer cardio element and actually improves performance throughout the circuit (increased heart rate means the muscles receive more blood and thus oxygen). Jumping jacks work perfectly, but personally I do bench leg-ups. Only perform this warm up until your heart rate peaks.

Before starting the workout perform a basic 5 minute warm up consisting of:
- 30 bodyweight squats
- walking lunges with trunk rotation
- 30 jumping jacks

Ciricuit #1
- pre-circuit warm up (get heart pumping)
- 10-15 pullups (palms facing away, grip just shy of shoulder width)
- 12-15 offset pushups (medicine ball underneath one hand, pushup, roll ball to other hand)
- 20-25 bodyweight squats (hands above your head)
- 30 russian twists (any basic ab exercise can be substituted here)

*Rest 5 mins (stretch and planks)*

Circuit #2
- pre-circuit warm up (get heart pounding)
- 10-15 chinups (palms facing toward you, grip less than shoulder width)
- 12-15 atomic pushups (toes on a medicine ball and tuck knees to chest after each pushup)
- 12-17 goblet squats (forgo the dumbbell and use a heavy backpack or sandbag)
- 15-20 burpees

*Rest 5 mins (stretch and planks)*

Circuit #3
- pre-circuit warm up (get heart pounding)
- 10-15 close grip pullups (palms facing each other)
- 12-15 diamond pushups (if too difficult separate hands slightly)
- 40-50 alternating split jumps
- 12-15 T-pushups (slow, controlled reps focusing on stability)