Go(ing) Primal

"If a thing is worth doing, it is worth doing well. If it is worth having, it is worth waiting for. If it is worth attaining, it is worth fighting for. If it is worth experiencing, it is worth putting aside time for."

–Susan Jeffries

In our text-messaging, twitter tweeting, i-society, multi-tasking is a given, and the gym is no exception. Sure you caught up with your BFF, saw a rerun of Bones, and clocked 60 minutes of cardio, but what is the cost of such a comfortable routine?

The price, unfortunately, is a serious lack of results. There is hope, however, and for those ready to recommit, reinvent, and refocus their body and mind there is a new breed of gyms intent on revolutionizing the concept of fitness.

You won’t find any TV’s, elliptical machines, or swimming pools, but what you will find at the Gainesville’s own Go Primal Fitness and Training Institute is everyday people doing extraordinary things. Nothing is given freely, everything must be earned; even the shirt.

So, do you think you have what it takes?

What you’ll need:

A stopwatch, a 40lb kettlebell (guys) or 30lb kettlebell (girls), and a 24in box.


Warm up with 5 minutes of light cardio. Then perform 2 sets of 10 for each of the following exercises: squats, kettlebell swings, box jumps, and push-ups. Rest for at least 2-3 minutes before starting.

The “t-shirt” Workout:

Start the timer and complete the workout as quickly as possible, resting when necessary, and without sacrificing proper form.

200 bodyweight squats
100 kettlebell swings
50 box jumps
50 push ups
100 bodyweight squats
50 kettlebell swings
25 box jumps
25 push ups

Your Score:

If you finished the workout, you now know what Go Primal members have to go through just to get the t-shirt!
If you finished within 25-30 minutes you can call yourself an “Evolved Athlete”
If you finished within 20-25 minutes, you are a “High Performance” machine.
If you finished within 15-20 minutes, you are the ultimate “Primal Warrior”.

Exercise Descriptions:

Squat- With feet shoulder width apart, squat down until your hips are slightly below your knees. Avoid rounding your lower back and be sure to keep your feet flat on the floor.

Kettlebell swing- Start in an upright position with feet slightly wider than shoulder width apart and with both hands holding onto the handle of the kettlebell. Push your hips back while slightly bending your knees to start the swing. Keep your shoulders relaxed and drive your hips forward to power the kettlebell to a point slightly higher than your head.

Box jump- Initiate the jump by swinging your arms back and bending at the hips, knees, and ankles. Swing both arms up while powerfully extending your legs to jump up on top of the box. Stand all the way up before stepping back down.

Push up- With your hands a comfortable distance apart, lower your chest all the way to the floor. While keeping your back flat, return to the starting position making sure that your arms are completely extended.

“Go Primal” Online- For more workouts, articles, videos, and more check out goprimalfitness.com!

Do something!- At Go Primal, members are encouraged to turn their “workout routines” into “training programs” by signing up for athletic events and competitions. Taking the work you do in the gym and applying it in real world situations can boost motivation, exercise intensity, and fun!
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About Unknown

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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