Caveman and cavewoman combinations
As we all get back to health basics, so too does our body function in fitness. Meet a combination of functional fitness training including some basic plyometric exercises that builds strength, power and speed through fast, explosive mobility movements. While it may sound intimidating, this beginner caveman workout can help you secure the body basics as you get acquainted with this heart-pumping training style. Plyometric training is primarily used by strength and conditioning to enhance human neuromuscular function and improve mobility. Our ageing or injured body often develops a fear of these types of movements as we less elegantly train compared to our younger self. However, these are the collection of movements we must maintain to ensure muscle adaption, biomechanics and strength as we come into our later years.
Plyometric exercises are a set of coordinated and skilful-based movements that are functional to our everyday life but also ones that are rarely completed. The key to this workout is to start small by incorporating basic plyometric exercises into your usual sweat session so that your muscles and joints can adjust slowly and without putting you at risk of injury. And if you feel any pain while you try, then I caution you to stop, rest and adjust the alignment of the body and try again.
Though they’re quick, caveman/plyometric exercises require maximum force in short bursts — think powerful jump squats, run burst and side steps or slow bear crawls — and there are plenty of reasons to give it a try. Besides increasing your power, these rapid-fire workouts build endurance by strengthening your muscles and connective tissues. The real bonus about this workout style is it has been proven to help you move better in everyday life.
Plyometric training takes advantage of a rapid cyclical muscle action known as the “stretch-shortening cycle”, whereby the muscle undergoes an eccentric contraction, followed by a transitional period prior to the concentric contraction. This means the muscles warm faster and it produces a productive workout in the shortest amount of time. The explosive movements stretch and shorten muscle fibres, which condition your body for agility, meaning moving every muscle in each direction. And, like all other forms of exercise, plyo is a great stress reliever, body warmer and helps boost the mood — after all, you can’t help but break a smile or laugh at yourself crawling like an animal with the kids or grandkids. It is commonly agreed that plyometric training develops the neural and musculotendinous systems, boosting strength in muscle fibres, creating better blood flow to the muscles and ligaments. These exercises not only enhance the body but also the mind.
Caveman or cavewoman combination
- 6 x 50m shuttle runs with a ground touch at each end. Add 2 x burpees at each end for those who are “well-tuned” (take the first 2 easy and focus on function).
- 10 x side squat steps (crab walks) or jumps.
- 20 x speed toes tap steps (along a line in a lateral direction). Ensure the foot is planted on each side of the line travelling along the line.
- 10 x paces of walking lunges (with hands on hip or in a running style). Ensure the knee touches the ground.
- 10 x push-ups with single straight-arm extension on each alternate set.
- 10 x curtsy lunges with hands on hips – see exercise notes.
- 10 x bear crawls (knee to elbow) travelling or stationary – see exercise notes.
- 10 x abdominals flutter kick.
- Repeat the full set 3-4 times.
Notes: No equipment required, just uses your determination, as it will help you achieve.
Don’t forget to warm down with stretches at home.
You may like to build this set of plyometric activities into your usual workout. Other common exercises include star jumps, jump lunges, standing long jumps. Just remember to warm up so your muscles are ready to support you through the challenging moves to come.
Exercise notes
How to do a burpee with the correct form
- Start in a squat position with your knees bent, back straight and your feet about shoulder-width apart.
- Lower your hands to the floor in front of you so they’re just inside your feet.
- With your weight on your hands, kick your feet back so you’re on your hands and toes and in a push-up position.
- Keeping your body straight from head to heels, do one push up. Remember not to let your back sag or to stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position.
How to shuttle run
- Begin continuous running back and forth between two-line markers at a certain pace. Ensure the line is touched with the hand or fingertips and an alternate turn is used at each end.
How to curtsy lunge - Stand with your feet hip-distance apart and let your arms fall at your sides.
- Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot.
- Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
- Slowly return to the standing curtsy position.
How to bear crawl with bent knees
- Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground.
- Move one hand and the opposite foot forward an equal distance while staying low to the ground.
- Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides
