I'm Darryl Edwards (aka The Fitness Explorer), founder of Primal Play, this website is no longer being updated - please check out www.primalplay.com for current details on my work, passion and lifestyle approach.

What is Primal Play? 

Eat for Health, Move for Life!

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  • Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    by Darryl Edwards

    Animal Moves

    • improve strength, speed and stamina
    • increase mobility, flexibility and stability
    • look, feel and perform better

    Find out more and details on how to purchase at www.animalmovesbook.com

  • Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    by Darryl Edwards

    "If you are looking for a simple way to better understand Paleo concepts, Darryl's Paleo from A to Z guide is the go-to resource.
    -Mark Sisson, best-selling author of The Primal Blueprint and publisher of Mark's Daily Apple

  • Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    by Darryl Edwards, Brett Stewart, Jason Warner

    "This book is a useful reference to enable individuals just starting out on the Paleo path as well as those who want to explore more challenging, playful and interesting ways to move."

    -Robb Wolf, New York Times best-selling author of The Paleo Solution

     

  • 7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    by Darryl Edwards
  • The Paleo Solution: The Original Human Diet
    The Paleo Solution: The Original Human Diet
    by Robb Wolf
  • Why Zebras Don't Get Ulcers
    Why Zebras Don't Get Ulcers
    by Robert M. Sapolsky
  • Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    by Mark Sisson
  • Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    by Rick Smith, Bruce Lourie, Sarah Dopp
  • Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    by Terry Wahls, Eve Adamson
  • Protein Power
    Protein Power
    by Michael R. Eades, Mary Dan Eades, Mary Deans
  • Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    by Christopher McDougall
  • In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    by Michael Pollan
  • Food Rules: An Eater's Manual
    Food Rules: An Eater's Manual
    by Michael Pollan
  • The Paleo Diet for Athletes
    The Paleo Diet for Athletes
    by L. Cordain
  • Vegetarian Myth, The
    Vegetarian Myth, The
    by Lierre Keith
  • The Second Brain
    The Second Brain
    by Michael D. Gershon
  • The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    by Loren Cordain
  • Eat Drink Paleo
    Eat Drink Paleo
    by Irena Macri
  • Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    by Jimmy Moore, Eric C. Westman
Wednesday
Sep222010

Workout: 300 (Stay At Home)

I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels.  So here you go!

Warmup:

5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Workout: Stay At Home

Advanced: (300 reps)

50 Push-Ups/Press-Ups 

50 Air Squats

50 Sit-Ups

50 Lunges

50 Chair Dips (dip using a chair/sofa)

50 Back Extensions 

Intermediate: (200 reps)

40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)

40 Air Squats (2 sets of 20)

 40 Chair Dips (4 sets of 10)

40 Sit-Ups (2 sets of 20)

40 Back Extensions (2 sets of 15, 1 set of 10)

Beginner: (100 reps)

20 Push-Ups/Press-Ups (4 sets of 5)

20 Air Squats (2 sets of 10)

20 Chair Dips (4 sets of 5)

20 Sit-Ups (2 sets of 10)

20 Back Extensions (2 sets of 10)

Notes:

The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move.  

Sometimes we dismiss exercises such as the above because of their simplicity.  But sometimes a back-to-basics approach works.  This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement.  You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.

Also don't take too long to complete.  These should take up to 15 minutes maximum.  But your goal is to complete this in less than 7 minutes.  If any of the circuits take longer than 15 minutes.  Be patient, drop down to the previous level until you are comfortable in the 7 minute range.

Let me know how you get on!

If you would like more workouts based on a 12 week programme then check out Paleo Fitness Book suitable for all levels!

 

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Reader Comments (8)

I really enjoy your website but sometimes felt these workouts were a little outside of my reach (actually a lot outside) :-) Well I tried the beginners workout this morning, and managed to complete in 15 minutes. JUST!

My push ups are poor, so I had to do single reps but I got there. Thanks for posting this and I will let you know how I progress. Thanks Darryl.

September 23, 2010 | Unregistered CommenterJane Manton

My wife, Michelle, managed to complete the beginners workout the other evening and I have to admit I was impressed. Considering only a few weeks back anything like this would have been far beyond her she completed it - albeit a tad tired :)
We'll have her doing this three times a week for the next month, aiming to get the time down to within the seven minute completion target, and then go for the intermediate circuit. The overall goal is to have her doing her workouts with me and following the workouts posted here.
A beasting good enough for me is a beasting good enough for her :)

September 25, 2010 | Unregistered CommenterIain Russell

Decided to do all three together as a bedtime circuit and I have to admit my triceps are feeling fried.
I did it in the order provided, almost like a reverse pyramid in conventional weight training, with the heavy advanced circuit followed by intermediate and then beginner. Wow. I didn't think I'd need a pause between levels but my body told me otherwise. Great quick, little workout to do before bed. I can thoroughly recommend it :)

September 27, 2010 | Unregistered CommenterIain Russell

Update from the wife, her second time round on the beginners circuit and she has halved her time from 20 minutes to 10 minutes. She's even popping out some full press-ups. Looks like that intermediate circuit may be coming round before the month is out. :)

September 28, 2010 | Unregistered CommenterIain Russell

Well, Michelle has only gone and surprised me further by completing the beginners circuit in around 5 minutes. I have no option but to move her onto the next level circuit. Lucky her.

October 2, 2010 | Unregistered CommenterIain Russell

Sorry folks, another update on my better half. Her first time on the intermediate circuit and she managed it in 12 minutes. That's half the time she took to do the beginners circuit in only a fortnight ago. Way to go, the results - and smiles from myself - speak for themselves! :)

October 5, 2010 | Unregistered CommenterIain Russell

I'm gonna give the intermediate one a try this weekend - fingers crossed!

October 6, 2010 | Unregistered CommenterKris

How did you get on Kris?

October 10, 2010 | Registered CommenterDarryl Edwards

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