Maybe you’ve heard of the paleo diet, maybe you haven’t. A paleo diet follows the principle of eating things that a caveman would have eaten; so no dairy, soy, or processed foods but lots of fruit, vegetables, lean protein, and whole foods. It’s logically sound and if you don’t over-analyse the concept then it’s a great way to stay healthy and maybe even lose some excess weight! As the paleo diet is such a big part of Ape Snacks creation, the awesome Alex Parren has put together The Caveman Workout for you to make like caveman have a bit of good, sweaty fun!
This is a classic primal exercise which gets you on all-fours to improve your core strength and stability as well as your overall fitness. It’s important to think of the bear crawl like a dynamic plank, as you need to keep your form rigid and strict while you move. Start on all-fours but on your toes instead of your knees. As you move your right arm forward, so too move your left leg forward. Only a few inches. Then repeat with the left arm and right leg. Keep repeating this so that you slowly move forward while keeping your core as tight as possible and not letting your bum drop or your back arch. Complete 10 yards forwards and then 10 yards backwards. Repeat three times with 60 seconds of rest in between each set.
A caveman would have had incredible fitness so that he could go out and catch his food. Complete these hunter runs to bring out your inner caveman and improve your cardiovascular fitness as well as your heart health. Start at one point and sprint as fast as you can for about 10m. Stop, drop to the floor, then push yourself back up and continue to sprint for another 10m. Turn around and sprint back to the mid-point, stop and drop again, then lift yourself up and sprint back to the starting point. This dynamic sprint exercise will really get your heart rate up and engage every muscle in the body. Complete as many rounds as you can in 60 seconds!
Time to get a little savage! For this exercise you’ll need a slam ball, but if you don’t have access to one you use another type of heavy ball. The exercise is super simple. Lift the slam ball above your head, contract your abs, and slam it onto the floor as hard as you can. That’s it! Use this as an excuse to really get out some stress. Complete 3 sets of 10 with 30 seconds of rest in between each set.
Boulder Bicep Curls
A caveman would’ve needed big boulder biceps to lift heavy branches and to haul his lunch back to the cave. Basic bicep curls are a classic for a reason as they really work to isolate the biceps. Make sure you keep your back straight at all times and don’t swing! Keep your elbows loose and make sure you allow the bar to go all the way down so that you complete a full range of motion. Complete 3 sets of 8 on a fairly heavy weight that you can do while keeping perfect form
Primal Push Press
Our final exercise. Having strong shoulders would also have been important for a caveman. Time to get dynamic! Hold a barbell to your chest, drop into a squat, and then push the barbell up above your head. Keep the move smooth and try to make it all one movement. Complete two sets of 30 seconds with 30 seconds of rest in between each set.
The Caveman Workout is a full-body blast which should leave you short of breath and aching from head to toe! Really try to engage your inner beast and really go for it! You’ll reap the rewards and really feel the benefits. Afterwards you can treat yourself to some tasty coconut curls from the Ape Snacks range to refuel.