#141: Animal Movement + Endurance Training

Natural movement patterns combined with muscle endurance for functional strength

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #141:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Bear Crawl (Dynamic - Movement Pattern)
   How to Do It:

   • Hands and feet only

   • Move forward/back

   • Keep knees off ground

   • Maintain level hips

Easier Variation: Move slower and cover shorter distances while focusing on keeping your hips level and core engaged.

2. Pulse Squats (Lower Body - Endurance)
   How to Do It:

   • Lower to squat position

   • Pulse up and down slightly

   • Keep tension constant

   • Maintain form

Easier Variation: Use a higher squat position or do fewer pulses at the bottom of each rep to reduce the burn.

3. Archer Push-Ups (Upper Body - Unilateral)
   How to Do It:

   • Wide push-up stance

   • Bend one arm

   • Keep other straight

   • Alternate sides

Easier Variation: Perform from knees or use a standard push-up position and simply shift more weight to one side at a time.

4. Cross-Body Mountain Climbers (Core - Obliques)
   How to Do It:

   • Plank position

   • Knee to opposite elbow

   • Alternate sides

   • Control movement

Easier Variation: Slow down the pace and reduce the range of motion, focusing on the rotational component rather than speed.

5. Wall Sit (Lower Body - Isometric Strength)
   How to Do It:

   • Back against wall

   • Slide down to 90 degrees

   • Hold position

   • Keep core engaged

Easier Variation: Hold a higher position (less knee bend) or take brief breaks during the minute.

6. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• PRIMAL MOVEMENT FOUNDATION! Bear crawls rebuild natural coordination and full-body strength that modern life systematically destroys!

• MUSCULAR ENDURANCE BUILDER! Pulse squats and wall sits create time-under-tension that builds strength without heavy weights!

• UNILATERAL STRENGTH DEVELOPMENT! Archer push-ups force each side of your body to work independently, eliminating hidden imbalances!

See you tomorrow morning!

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