Build Lean Muscle With Eight Primal Moves

Build Lean Muscle With Eight Primal Moves

The new primal movement classes have an animalistic idea: You're a tiger! Now own it with these eight animal-like poses that will build muscle—no equipment required.

Go Primal

There's a reason panthers aren't fat. All that crouching, crawling and pouncing burns mega calories while firming head-to-tail. Answer the call of the wild with our sexy-beast workout.

Your trainer: Kira Stokes, creator of our favorite animalesque routine, Stoked Primal, offered in the urban jungle of New York City.

Try it: Do each move for 30 seconds. Rest 90 seconds; repeat the four-minute set.

Bullfrog

Works: shoulders, abs, butt, thighs

Crouch with hands 2 feet in front of you, shoulder-width apart. Hop feet forward to outside of hands, landing with toes forward, hips low. Walk hands out into a plank; do a push-up, elbows close to body, then bend knees and shift hips back to return to start.Continue for 30 seconds.

Kangaroo

Hyena

Ostrich

Alligator

Works: shoulders, triceps, back, abs

Start in a modified plank, elbows bent and tight to your sides; shift weight forward, keeping abs engaged. Walk right hand forward 3 inches, dragging feet with you (as shown); repeat on left. Continue for 30 seconds.

Panther

Works: shoulders, abs, butt, thighs

Start on all fours, knees hovering 2 inches above ground. Move left hand and right foot about 3 inches forward; repeat with right hand and left foot. Continue, keeping knees off ground, for 30 seconds.

Monkey

Works: shoulders, core

Start in a plank. Step right foot to outside of right hand; raise right hand as you open chest to sky, kicking left leg between left hand and right foot (as shown). Reverse to start. Repeat on opposite side. Continue for 30 seconds.

Iguana

Works: shoulders, chest, triceps, obliques, abs

From a push-up position, move right hand a few inches forward and bend left elbow out. Bring left knee to left elbow (as shown); do a push-up. Lower left foot and straighten leg as you bring left hand a few inches forward to repeat on opposite side. Continue for 30 seconds.

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Original article and pictures take www.self.com site