Get fit with ZUU and train like an animal

Get in touch with your inner primate for some serious strength and fitness benefits to suit all levels.

The Aussies have brought us a hot new workout, ZUU, using primal movement patterns helps you get in touch with the animal inside you. It’s far more lioness than kitty cat — it’s dynamic, intense and downright tough. But nail these moves and you can expect improvements in fitness, strength, endurance and shape.

When we think about working out, images of dumbbells and spin bikes spring to mind. But primal movements are a more natural way to work your muscles. “Movements that come naturally to the body make better sense, as no muscle groups are ever left isolated,” says Nathan Helberg, founder of ZUU. “The body is an integrated system that works in harmony. And because primal workouts promote the use of bodyweight training, ZUU is suitable for all levels.

Beginners:

3 x 30 seconds, 30 seconds’ rest

Intermediate:

3 x 60 seconds, 15 seconds’ rest

Advanced:

3 x 90 seconds, 0-10 seconds’ rest

GORILLA

Areas trained: SHOULDERS, UPPER ARMS, LEGS

* Lower yourself down into a deep squat, and bring your weight forward onto your palms, with your fingers facing outwards.

* Using a lever-like onto your hands and jump both feet forward at the same time, so that they are in front of your hands.

* Bring your hands back out in front, resting your palms on the floor movement, put your weight completely again and repeat.

HOT TIP: Increases mobility in the hips

FROG SQUAT

Areas trained: THIGHS, BOTTOM

* Put your feet a little wider than shoulder width and put your arms inside your legs, with your elbows next to your knees and hands clasped together.

* Go down to a nice deep squat and then stand again. Repeat.

HOT TIP: Great move for the bum

BEAR CRAWLS

Areas trained: UPPER BACK, SHOULDERS

* Technique — Start in a plank position on your hands but with your arms and legs slightly bent.

* Walk forwards on all fours, then repeat the movement going backwards

HOT TIP: Make the exercise more challenging by raising your hips higher in to the air.

KICKSITS

Areas trained: CORE, STOMACH, SIDES

* Place your palms on the floor in front of your feet with your knees bent.

* Sweep your left leg through toward your right arm

* Bring it back, and do the same with your right leg, sweeping it through towards your left arm

* Repeat, doing as many reps as you can in four seconds.

IGUANA

Areas trained: CORE, CHEST, SIDES, REAR UPPER ARMS

* Start in a plank position on your hands.

* Move your left hand forward and move your right leg up a little bit (foot on the floor) and slightly bend it with the knee facing outward

* Then push your body down into a press-up position.

* As you come up from the press-up, put your right hand in front, bend your left leg with the knee facing outward and place the right foot back on the floor.

* Then do another press-up on this side.

* Continue this sequence moving forward.