Who needs a gym to work out like a caveman; after all, ancient man didn’t have any fitness clubs.
Regular exercise is critically important for heart health due to the hormonal response it brings about.
If you can’t afford a gym membership or find it difficult to get to the gym due to bad weather or lack of transportation, don’t let that stop you from exercising like a caveman. Remember, our primitive ancestors had no health clubs, no metal exercise equipment and no cars.
You can exercise like a caveman right inside your home. These lower body workouts will whip you into shape.
Squat Jumps – Intensity or difficulty is easily increased by going deep and trying to jump your highest. Holding light dumbbells or bricks makes these jumps even more wicked. If you don’t have dumbbells, then even holding unopened soup cans will add a spark. You can even press the weights overhead when jumping.
Switch Jumps (scissor jumps) – These jumps start from a lunge position, but you switch feet mid-air, always landing in a lunge position. Going deep is a killer. These are nastier than squat jumps, especially because they require a degree of balance.
Burpees – Drop to a squat, palms on floor, kick legs out behind you into a pushup position, do a pushup, bring legs back under you and jump up, hands overhead. That’s one burpee.
Tuck Jumps – Jump and bring knees up as high as possible, feet as high off the floor as possible.
Step Hopping – If you have a staircase, kangaroo-hop up the steps. This requires athleticism, so average people need to go slowly at first, making sure most of their feet land on each step and that their bodies are leaning forward to prevent toppling backwards. Some people will need to pause between jumps to reset their bodies for the next jump. Doing these quickly with no pause, up an entire flight of stairs, especially with high jumps, is great exercise. Add intensity by squatting after each jump. The exercise doesn’t end at the top of the staircase. Run back down and repeat, over and over until you’re ready to drop.
Inclined Sprints – If there’s a hill in the back of your house, run up as quickly as possible, walk back down and keep repeating until you’re spent. If you can sustain this pattern, then you’re not dashing up the hill fast enough.
Since the first four exercises here require no stairs or hills, let’s focus on those as far as a 4-routine regimen. Perform each one of those for either 15 seconds, 30 seconds, 45 seconds or one minute, depending on fitness level, and rest 30 seconds in between each routine.
You can vary the tempo or intensity. For instance, squat jump deeply for as long as possible, then keep going shallow till one minute is up. If you can go beyond one minute with any of these exercises, tweak something so that beyond one minute is not possible.
Do four or five rounds (one round = the four routines) with two minutes in between each round. Remember, tempo, deepness and jumping height can be altered to adjust to one’s fitness level.
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