Results. Primal Boot Camp
3 Month Workout
Intermediate (med ball, sticky, db, and step)
Pre-Conditioning | Week 1
30s on 1m off(3x) |
Week 2
30s on 45s off(3x) |
|
Mon or Tues | W-windmills
F-one leg db squat/curl/press P-wide push-up with one arm on med ball P-Bent-over db Row L-Squat jumps C-Crunch, Seated Rotators U-One leg x-ray Sticky-hands L-high-knees with sticky feet |
Same as left | |
Wed or Thurs | W-run-in-place
F-one-leg deadlift/row/raise P-db shoulder press P-upright db row L-db deadlifts C-chest raises, sit-ups U-hands steps on med ball L-butt-kickers with sticky feet |
Same as left | |
Fri or Sat | W-jumping jacks
F-db lateral circle lifts with jump P-close push-ups with one arm on med ball P-single arm db row L-straight leg lateral kicks with sticky feet C-seated rotators, and flutter kicks U-single arm dice drill L-side shuffle with sticky feet |
Same as left | |
Conditioning | Week 3
30s on 30s off |
Week 4
45s on 30s off |
Week 5
1m on 30s off |
Mon or Tues | W-mountain climbers
F-squat/throw/side bends P-diamond push-ups on med ball P-curl/reverse fly L-single leg bench squats C-planks on med ball U-side hand steps L-karaoke with 360 |
Same as left | Same as left |
Wed or Thurs | W-jump rope
F-db squat/curl/press with sticky feet P-arnold press P-bent-over belly rows L-straight arm one leg goodmornings C-flutter kicks, med ball crunches U-sticky hand z’s L-skipping with med ball |
Same as left | |
Fri or Sat | W-sissy squats
F-lunge/curl/press P-lying db ext and chest fly P-sticky one leg rows L-jump twists with med ball C-upper body circles with med ball U-med ball tosses L-broad jumps with med ball |
Same as left | |
Stamina | Week 6
1m on 25s off |
Week 7
1m on 20s off |
Week 8
1m on 15s off |
Mon or Tues | W-shadow boxing, jumping jacks
F-power clean/press P-uneven push-ups with other arm on med ball P-one armed bent over rows L-jump squats with med ball C-db multi bends U-dbl arm dice drill with sticky hands L-sprints |
Same as left | Same as left |
Wed or Thurs | W-windmills, mountain climbers
F-burpies with db P-inclined push-ups with one arm on med ball P-one leg one-armed upright rows L-lunge hops C-v-ups with med ball U-db under-leg crosses with sticky feet L-jump rope |
Same as left | Same as left |
Fri or Sat | W-squats, sun gods
F-db clean/jerk P-db standing front press and shoulder press P-upright to bent-over row L-front kick, side kick with sticky feet C-crunch & rotate U-sticky hand iron crosses L-sticky feet iron cross and x-ray |
Same as left | Same as left |
Conditioning | Week 9
30s on 30s off < stable/> wt |
||
Mon or Tues | W-mountain climbers
F-squat/throw/side bends P-diamond push-ups on med ball P-curl/reverse fly L-single leg bench squats C-planks on med ball U-side hand steps L-karaoke with 360 |
||
Wed or Thurs | W-jump rope
F-db squat/curl/press with sticky feet P-arnold press P-bent-over belly rows L-straight arm one leg goodmornings C-flutter kicks, med ball crunches U-sticky hand z’s L-skipping with med ball |
||
Fri or Sat | W-sissy squats
F-lunge/curl/press P-lying db ext and chest fly P-sticky one leg rows L-jump twists with med ball C-upper body circles with med ball U-med ball tosses L-broad jumps with med ball |
||
Hypertrophy | Week 10
30s on 30s off < stable/> wt |
Week 11
45s on 45s off < stable/> wt |
Week 12
1m on 1m off < stable/> wt |
Mon or Tues | W-bear crawls
F-character builders P-power push-ups P-pull-ups L-jump squats with med ball C-med ball sit-up and rotation U-dbl hand dice drills L-sticky feet x-ray, iron cross |
Same as left | Same as left |
Wed or Thurs | W-hand walking or hand stands, run-in-place
F-burpies with jump P-med ball push-ups with hop to wide power push-ups P-heavy bent-over db rows L-step-up with high knee with med ball C-olympics and reverse olympics U-sticky hand bow draws L-sticky feet iron cross, x-ray |
Same as left | Same as left |
Fri or Sat | W-windmills, jumping jacks, mountain climbers
F-db push-up rows with donkey kicks with sticky feet P-one armed push-ups P-heavy upright rows L-lunge hops with med ball C-Iron crunches U-push and pull L-sprints and jump rope |
Same as left | Same as left |
Larry Lutz says
Awesome stuff! Thanks for sharing!