Primal Warrior T-Shirt Workout

Tuesday, 04 May 2010 11:58

In our text messaging, Twitter tweeting, iPhone 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 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 TVs, elliptical machines or swimming pools, but what you will find at Gainesville’s own Go Primal Fitness and Training Institute is everyday people doing extraordinary things. Nothing is given freely, and everything must be earned—even the shirt.
Do you think you have what it takes?

By Tony Federico; Photos by Nicole Linton

What you’ll need: A stopwatch, a 40-lb kettlebell (guys) or 30-lb kettlebell (girls) and a 24-in box.Start the timer and complete the workout as quickly as possible, resting when necessary, and without sacrificing proper form.

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

Exercise Descriptions:

• Squat: A traditional squat with feet flat and hips going slightly below knees.
• Kettlebell Swing: Stand with feet wider than shoulders and both hands holding the kettlebell. Push hips back and slightly bend knees to swing the kettlebell to a point slightly higher than your head.
• Box Jump: Squat down, then swing both arms up to jump up on top of a box. Stand all the way up before stepping back down.
• Push-up: A traditional pushup, with back flat and chest going all the way to the floor.

The Workout:

• 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.”

Tony is a University of Florida Fitness & Wellness graduate and an ACSM Certified Health & Fitness Specialist working in Orlando. In addition to his contributions to INsite, he also writes for Examiner.com (Orlando Gyms) as well as his own fitness and exercise blog (orlandogymrat.blogspot.com).

Got a question for Tony?
Write to This e-mail address is being protected from spambots. You need JavaScript enabled to view it