Primal Survivor Routine #1

With Survival Fitness Training, you’ve learned about the importance of fitness in survival. It doesn’t matter if you’re a prepper, an outdoor enthusiast or just anyone else. Fitness is mandatory to stay healthy and it will greatly improve every aspect of your life.

Note that I am not a fitness professional and that you should not attempt any of the suggested routine without first consulting with a qualified professional.

Let’s get started! For this first Primal Survivor Routine (PSR #1), I want to show you a simple full body workout for beginners using only bodyweight exercises. It’s a circuit workout which means you can do 1 to 5 loops depending on your level and available time. Doing this workout 2 to 3 times a week for a few weeks should bring back your body into shape and allow you to go on with hard workouts.

This is a high intensity workout since minimum rest is taken through the circuit, meaning that you will improve your cardio. The exercises for this workout will also strengthen your muscles and joints and prepare you for when the SHTF!


  • Workout : PSW 1
  • Duration : 10 to 50 minutes depending on the number of times you can do the circuit
  • Type : Circuit training
  • Equipment : None
  • Level : beginner
  • Rest : Try to take the less possible rest. Maximum 25 seconds between each exercise.

Go as fast as possible, but start slowly.


2 to 4 times a week. Have a rest day between each workout.

Warm up – 5 minutes

Warming up is very important, specially if you’re just starting out. The best way to warm up is to run for a few minutes :

  • Running or rope jumping for 2 minutes
  • Jumping Jack for 2 minutes

Then moves all the parts of your body in all direction :

  • Neck Rotation
  • Shoulder Circles
  • Elbow flexion/extension
  • Wrist rotation
  • Hip circles
  • Knee circles

If you are not feeling warmed up enough, run or jump for a few more minutes.

The Workout

For the first few times, just do one round. When your body starts to get used to the workout, you can add 1 or 2 more rounds, but don’t go over 5.

If you don’t know the exercise, click on the name to learn more about it.

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