A 5-minute Primal Moves Routine - Beginner Friendly Exercises
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- Опубликовано: 4 окт 2024
- In this video, I take you through a 5-minute exercise routine involving Ground Movement. This is a beginner friendly ground movement routine that features Primal Movements and some great wrist mobility. This is natural movement that requires only bodyweight and a little space to get in a fun and challenging fitness workout for beginners and beyond.
0:12 Primal Squat with Ape Reach
1:11 Bear Crawl
1:52 Beast Unload
2:33 Wrist Mobility
3:15 Front Kick Through
If you want to join my Patreon and learn Natural Movement with me, go to / lisachaves
*** Always listen to your body first and foremost, and respect your body’s present limitations and capabilities along your personal movement journey.
This channel will educate and inspire you to get strong and fit in your home or in your natural environment.
If you want to learn ways to move naturally, using just your bodyweight, so you may have the freedom to live your best life for years to come;
AND if you love beautiful blue skies and pristine beaches,
then Subscribe to my Channel and Hit the Bell so you never miss one of my Natural Movement Videos ➡️ / lisachavesnaturalmovement
I am a New York City Fitness Trainer with 20 years experience and a Master’s Degree in Exercise Science and Rehabilitation.
I have developed a practice that promotes mobility, body awareness, strength and stability based on what I have learnt from the many amazing teachers I have had over the years.
New Videos Posted every Friday @ 9am EST.
Coaching inquiries - send a message
Thanks for watching.
I had fun. I hope you did too.
Move Naturally ... for LIFE! 🌴
Lisa
Social Media
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Facebook - / movemoreageless
Disclaimer:
Participating in any exercise or exercise program comes with risk of physical injury and health consequences. If you engage in the exercises presented here, you agree that you do so at your own risk, you are voluntarily performing these exercises, you are assuming all risk of injury to yourself and/or health consequences, and you agree to release and discharge Lisa Chaves, Movement29, LLC and all video content, from any and all claims. The exercises presented in this video are offered only as information. No part of the instruction given during this video is meant to replace the advice of a physician or other health professionals. Do not perform any activity which is likely to cause injury. These exercises may not be suitable for everyone. ALWAYS CONSULT WITH YOUR PHYSICIAN BEFORE TRYING THIS OR ANY NEW EXERCISE PROGRAM.
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Hey Fellow Movers,
You may remember this routine as I released it before but I had to make a couple changes to the video.
However, I had to bring this one back for you … even better than before.
Enjoy!!! 🐆🐒☺️
Thanks for primal moves and getting me to follow the routine basics, i don't know stretch or workout. I use to follow Ido Portal, great stuff you got here Lisa Chaves.
P.S. this helped my lower back pain.
@@christopherspohn8071 check out a channel called Redefining Strength as well. I found a video of hers where she demonstrates the World’s Greatest Stretch and I’ve been doing it since the pandemic started and I couldn’t get to the chiropractor for a while for my back and neck issues. I do it almost daily now as a warmup for other activities and it has helped me limber up a lot, so now I can do some of Lisa’s moves.
I need an even more beginner friendly version of this for some of these moves
Thank you☀️💛
Try #morningworkout with Monika fit. This is good for starters
ruclips.net/video/GodU4DrYDQc/видео.htmlsi=tVEalWw2kIDkPOUD
Great modifications.
This routine has become my morning routine to wake up the body and gives him some mobility :)
I just love your body rhythms, Lisa!! Rhythmic Timings 🤸 Best Wishes 👍
Thank you so much. I love that you appreciate the movement. 🙏
Great work Lisa and good fitness level.
Love this!! It’s a mobility day for me and just discovered your channel. It’s a keeper! Thanks for the cool videos and your unique flavor! The world needs your special sauce
XxOo
Thank you Stacey!!!! Enjoy this and lots more. Glad you found me and my channel 🥳🙌
Amazing class Lisa thanks a lot.
You are so welcome FabFab 🙌💪🐆
このプライマルムーブって今週知ったけど、楽しい。短い時間で、骨盤が整うというか、背筋がスッと伸びる。動画をありがとう
I found this primal move exercises a few days ago. This is fun. With a short amount of time, it fixes my pelvic position, straightens the spine and gets my posture corrected. Above all, it feels great. Thanks for the video.
Yes!!!!! How fantastic. Enjoy these fun moves. Thanks for sharing. 🙌☺️
This awesome, love entry level time frame!
Awesome!!!!
Love what you do. I teach vinyasa flow , will definitely incorporate your primal moves into my class . Great stuff
Awesome Jayne. Enjoy it 🐆💫
I'd go to that yoga class, great idea
Thanks Lisa, gymnastica natural+ nice music
🙏💃🏻🤗
Me encanta esta rutina. Combina perfecto como calentamiento del Persian Yoga.
This is so amazing! I’m so inspired! Do you ever discuss your diet? What sorts of foods are you eating to stay so limber?
This routine is fire.
I'm glad you like it ☺️🙌
I love it Ms Chaves!! Thank-you, working my way up to this routine. I follow your videos regularly and plan to join your Patreon subscription, and honored to do so. I haven’t yet as I am recovering from surgery but will be back-up soon. Thanks for this great teachings🙏🏽
I'm wishing you a very successful and speedy recovery K Booker.
I'll be looking forward to seeing you in the community.
But I am so glad you're still checking out my vids these days.
Thanks for that! 🙏
Get better soon.💜
Lisa I love this routine, always part of my day. Thank you so much. You are an inspiration ❤️
I’m so glad to hear that Verna. 😀🥳💃🏻
Excellent
You're amazing!
Waavv.. Amazing.💯 Thank you.🙏🤗
What's the music? Thanks for bringing this one back!
Genial 🙌💛🙌
Just found your channel, very nice thanks , follow you 😅
Thank you Julie. Welcome and enjoy
I ❤️it 🔥
Who here just can’t figure out how to do that front kick through? I guess I don’t have the strength or the agility in the tight body parts yet to do it. I can do side kick throughs now though - that’s something for me anyway. Love doing the bear crawl now around my house. Waiting for the kettle to boil or something with husband busy so he doesn’t laugh at me, not that I care. I find it really stretches those areas of the hamstrings I didn’t know were still tight despite lots of yoga pigeon pose.
I think that your practice looks a lot like certain forms of qi gong. I suspect that some of the benefits are the same. The most serious qi gong guys are all about not having qi "go the wrong way" and not having qi gong cause mental or emotional difficulties through [improper practice]. But based on my own experience, I think that improvising can potentially be as good as a top secret "real" qi gong program. When I was 19 I achieved some experiences that are associated with a level of Taoist enlightenment. I had never done qi gong. I had been doing an elaborate daily routine of stretches and balancing exercises for ski training when it happened. I later learned certain types of qi gong and realized that I had inadvertently been doing something along the same lines when my enlightenment-related experiences began.
I can totally see that. The body is very intelligent. When we let the body do its thing, without the constructs of the mind, it figures it out.
That is why so many movements are similar across so many disciplines. 😄
Isn't this the same routine that used to be on your channel, which includes Ape Reach? I came back here looking for that again.
It certainly is. I had to make some changes but it is the same routine.
I know this one is very popular so I’m happy to bring it back … even better than it was. 😀
Idk if this channel is still active but does balance with the first move become easier? I noticed I need to keep my head and cervicsl spine kind of looking up on the end range
It gets easier. With practice. Keep at it.
💚
Hey Lisa, are these safe while pregnant, can you do a primal moves or functional workout for pregnancy? :)
Hi Diana, I always say, best to check with your local professional as every case is different and it depends at what stage your at. Wishing you a happy and healthy little one.💜
Find yourself some pregnancy yoga videos. My sister, who wasn’t in the best shape, had my niece at age 40, and she pretty much popped right on out. She started yoga when she found out she was expecting so I’m sure it helped her.
Hi @LisaChavesBeachDancer, I am just getting started in the animal flow exercises. I am really enjoying them, but am starting to get sore elbows. Do you have any tips about how to get them used to the crawling and leaping/landing (eg during side-leaping ape or rabbit leap)?
Practice hanging. 👇
ruclips.net/video/tkTNPmy5FK4/видео.htmlsi=NszMlfoUXO83ggks
@@LisaChavesBeachDancer thanks a lot for the tip, I'll try that out. And thanks for the inspirational videos!
I have back, knees, and problems and my hips are stiff.
Keep moving
I'll try it. No not try, do. If confused I'll just ask how would a fentanyl addict do it?
Enjoy
Ironically, I find your profile when I'm on holiday in a city with the same name as your surname "Chaves" 🎉
I love it. Where did you find the town? What country are you visiting? Glad you found me. 😀
@LisaChavesBeachDancer Chaves is in Portugal, I am Bulgarian, but I do volunteer service in Portugal. I love your videos. Primal movements is my favorite way to move my body, but it's not easy to find a good video ("teacher"), your style really fits me and I am happy that you have this channel!
🌈
I can't find you on Patreon
Thank you for speaking up. I have recreated it and it will relaunch on August 1st. Please return 🙌🙏
Ummmm beginners??? Lol
20 seconds in and I was wore out 😂😅😮
Primal movement is itself not truly a beginner exercise imo- I give it to my clients who are trying to get better from an already high level of ability
lol
how u doing
But… I don’t live close to the beach.
Do it anywhere
Is 36 too old to start primal workouts ?
Starting a beginner program with a full squat is not very beginner friendly!
It’s beginner friendly for primal moves. It’s actually step one. If you want beginner friendly for mobility, I have that too. 🥳👇
lisachaves.com/move-program
Your beginning move is going to cause a "beginner" to spit their disk out. Ease people into the round back stuff. This routine is dangerous.
This is a beginner routine for primal movement but if you haven’t moved your spine or bent your knees much lately, I would recommend you begin with some mobility training. My MOvE online program will build you up to primal movement by chapter 6. Sounds like this is what you need
👇
lisachaves.com/move-program
@@LisaChavesBeachDancer I can do all of these moves... I've only been playing around for a few weeks and my back still feels really good.
This stuff can be so great for people with back pain. My disk is staying right where it belongs... and I feel awesome.
I think if I would've found this workout first, I might have had a problem. It's just that first move...
begginer?? ajja duh noot
Not so much? Are you doing other primal moves that you find more beginner than this? I’m curious
my Spirit Animals are the 3-toed sloth and the slug .. it takes 12 hours to do my routine so I won't post it ..
I love to play the slug 🐌🙌
What is the benefit of these exercises? Do you lose weight?🫶🏻
how is a deep squad a beginner routine?
This is a beginner’s routine for PRIMAL MOVES.
The primal squat is the fundamental move here.
But if this is too challenging for you right now, there are ways to improve your mobility and get your body primed and ready for these powerhouse primal moves.
To learn more from me, please fill me
In a bit more about you👇
lisachaves.com/interested-in-movement-challenge-form