This site is dedicated to helping you get the most out of your Paleo experience. If you’ve read any of the other posts about the nutrition side of Paleo you’ll know that 90% of your success at achieving your body composition goals starts in the kitchen with what you feed your body. But you still need to move every once in a while. That’s where a good Paleo Workout fits into the picture. Don’t worry… I’m not going to tell you to spend 2 hours in the gym 4 to 5 days a week. That’s crazy talk.
If you’re following a Paleo Diet Meal Plan then if you did the workout I’m about to share just two times a week and just did some moderate jogging or walking 2 or 3 days a week… you would look awesome. I want you to get results and feel great with this Paleo Workout. I still do this workout on a regular basis. I do add some other workouts to my personal program but this Paleo Workout is one that I come back to again and again.
How to Stick with a Paleo Workout
Any workout or diet change will only be effective if you give it time to work. If you’re already noticing the fat starting to melt off from just eating a nutritious Paleo Diet then you can boost the fat burning or start to tone some attractive, lean muscle… even both at the same time!
To keep it fresh make sure you switch out the exercises every now and then. You can keep the style of the workout the same but make sure to change the exercises after maybe 4 weeks of doing this Paleo Workout a couple of times a week. By switching the exercises every so often you’ll keep your body guessing and you won’t get bored with your workout.
The Ultimate Paleo Workout
I wish I could take the credit for creating this workout but I can’t. This workout has been around for a while and was made popular by the movie 300… hence the name of the workout is “The 300 Workout”. For our purposes we’ll call it the Ultimate Paleo Workout because that’s what it is! This workout is to be done as fast as possible in a circuit format. A circuit just means that you’re moving from one exercise to the other with little to no rest in between.
Watch the video below to see how to do all the exercises if you’re not sure. Try to time yourself each time you do the workout. Each time you do the workout you’ll be striving to beat your last time. As your times get faster you’ll be getting leaner and more toned. If there’s a particular exercise you feel might be too challenging I would encourage you to at least try to do a few reps and do as many as you can. The beauty about this workout is that there is no specific number of sets. Everything is based on reps in time. So if you need to do 50 reps of an exercise you just keep going until you hit all 50. If it takes you 10 minutes by doing 5 reps every minute than that’s what you do.
So here are the specifics of the Ultimate Paleo Workout
Always start your workout with a warmup of about 5 to 8 minutes… just get a slight sweat going. Once you’re sweating a little bit it’s time to begin. One important note is that this can be done at home or at the gym. It does require some equipment like a barbell and a few weights, a pull up bar, a plyometric box, and a kettlebell or dumbell. Adjust the weights for your ability but try to do the weight suggested. Just don’t overdo it and end up with bad form… that’s how injuries happen.
Time to Start!
- 25 Normal Grip Pull Ups (If you can’t do a pull-up then go to the lat pull-down machine or do assisted pull-ups)
- 50 Regular Dead Lifts with 135 pounds on the barbell (adjust weight accordingly)
- 50 Body-weight Pushups
- 50 Box Jumps (adjust the height as necessary but challenge yourself)
- 50 Floor Sweepers (watch the video for this one and adjust the weight as necessary)
- 50 Kettlebell or Dumbell Clean and Press (Do 25 with each arm)
- 25 Normal Grip Pull Ups or Pull Downs or Assisted Pull-ups
You’re Finished with the Ultimate Paleo Workout! You just did 300 total reps in as little time as possible. What was your time? Last time I did the workout I got through it in 28 minutes. I’ve heard of people getting in the teens. Just writing this is getting me motivated to go and beat my time right now!
Now for the next couple of days take a brisk walk for 3 miles or take a jog then come back and do the Ultimate Paleo Workout again. You’ll be seeing results in no time and having fun along the way. Good Luck!