Get total-body fit with this seven-minute primal movement workout from PT Emily Furey…

Animal flow, paleo fitness…chances are, you’ve heard of primal exercise. It’s the term given to a collection of moves that work your body in different planes – push, pull, squat, lunge, bend, twist and travel. This is important because we spend so much time moving one way – forwards.

‘Every movement your body performs can be broken down into a series of basic patterns, referred to as the seven primal movements,’ says personal trainer Emily Furey, who has just launched her Fi7ness programme on community wellness and fitness app, TRUCONNECT by TV.FIT.

‘By focusing on all seven moves, you can achieve a really effective full-body workout that offers benefits beyond shaping up. For example, you’ll be performing primal moves in your day-to-day life, whether that’s bringing groceries in from the boot of the car or picking up children, so you’re really setting yourself up for whole-body, functional fitness.’

Want to give it a go? We tapped Furey for an exclusive seven-move series of some of her favourite exercises from the Fi7ness programme.

‘Getting primal is for everyone,’ adds Furey. ‘Consistency is important, so the programme is designed in seven minute workout rounds for maximum effect.’ Your first seven-minute primal workout round is coming right up…

primal movement exercise

Banded press-ups

Primal movement: PUSH

Muscles worked: pectorals, deltoids, triceps, biceps, abdominals

Do: 10-15 repetitions

  • Start in a plank position with a resistance band looped over the top of your back, with each end under each of your hands.
  • Lower yourself down towards the floor, keeping your core engaged.
  • Push away from the floor using the band as resistance. Repeat.

Technique tips:

  • Keep your hips slightly lifted, don’t let the lower back cave in and don’t drop your hips
  • Engage your core

Standing single arm-fly

Primal movement: PULL

Muscles worked: deltoids, abdominals, pectorals, rhomboids

Do: 10-15 repetitions (each side)

  • Start with a resistance band looped under one foot, both ends in one hand.
  • With feet hip-width apart and legs slightly bent, pull your arm out to the side with a slightly bent elbow.
  • Bring it back down and repeat for 10-15 reps, then switch sides.

Technique tips:

  • Keep your torso in alignment
  • Make sure your knees don’t collapse inwards
  • Keep a slight bend in your elbow

primal movement

Banded lateral lunge

Primal movement: LUNGE

Muscles worked: glutes, hamstrings, quadriceps, adductors, triceps, abdominals

Do: 10-15 repetitions

  • Stand with your feet together and hold the band taut overhead throughout, one end in each hand and elbows locked.
  • Step to the side with a bent knee and lean to the same side, keeping the opposite leg straight.
  • Bring your foot back in and change sides. Repeat.

Technique tips:

  • Point your toes outwards, knees following your toes
  • Keep your chest open and your head facing forward

primal movement

Banded plié squat

Primal movement: SQUAT

Muscles worked: hamstrings, adductors, quadriceps, glutes, abdominals

Do: 10-15 repetitions

  • With your feet in a wide plié stance, place the band under your feet, holding each end with your hands.
  • Bend into a plié squat at a 90° angle and come back up slowly. Repeat.

Technique tips

  • Keep your chest up, shoulders back and engage your core
  • Make sure your knees don’t collapse inwards
  • Keep your toes pointing outwards

Fit focus banded deadlift

Primal movement: BEND

Muscles worked: hamstrings, glutes, quadriceps, latissimus dorsi, rhomboids, trapezius, abdominals, forearms, erector spinae

Do: 10-15 repetitions

  • Start with the band under your feet and holding the ends with each hand.
  • With feet hip-width apart, legs slightly bent, push your bottom back to hinge forwards into a deadlift.
  • Reverse to come back up, keeping the spine in alignment. Repeat.

Technique tips:

  • Keep a soft bend in the knees at all times
  • Don’t overarch your back, keep your spine aligned

primal movement workout exercise

Seated band rotation

Primal movement: TWIST

Muscles worked: rhomboid, latissimus dorsi, trapezius, biceps, obliques

Do: 10-15 repetitions (each side)

  • Start in a seated position with one leg folded in to the thigh and the other leg outstretched to the side.
  • Hook the band over the foot that’s outstretched and create a large amount of resistance by gripping the band with both hands.
  • Twist your torso away from the direction of the outstretched leg and return back to face the leg, then repeat.

Technique tips:

  • Keep your chest up, shoulders back, core engaged and hands together at the torso
  • Ensure the outstretched leg is straight and the band isn’t loose

Distance runner


Primal movement: TRAVEL

Muscles worked: Full body, especially the quadriceps, glutes, hamstrings and calves

Do: 1-minute efforts throughout the workout

Whether outside or on a treadmill, mix in some cardio bursts to maximise results.

  • If space is an issue, try performing high knees or jogging on the spot

Technique tips

  • Keep your chest up, core engaged and maintain a good knee lift
  • Focus on making sure your arms and legs are working in unison


  1. ‘Start off slowly and make sure your technique is never compromised.’
  2. ‘Gradually increase the intensity of these workouts by moving up a phase – test your strength and stamina.’
  3. ‘Always choose quality of movement over quantity of movement.’

Emily Furey’s Fi7ness workout programme, created with former three-time world karate champion Dean Hodgkin, is available exclusively on leading fitness and wellness community app TRUCONNECT by TV.FIT.