Love Bomb Body with Sophia Rose? These Are 5 of Her Favorite Primal Moves

Love Bomb Body with Sophia Rose? These Are 5 of Her Favorite Primal Moves

Sophia Rose has been taking on the misconception that bodyweight exercises aren’t effective or challenging enough to improve your fitness dramatically. Her ballet and boxing training is on full display in her Openfit-exclusive program, Bomb Body with Sophia Rose, which taps into your inner animal with dynamic exercises and plyometric movements.

If you’re new to her style of training — maybe you’re not one of the nearly 1,000,000 people who follow her on Instagram — you may not know how to power through her primal moves yet. That’s OK. We’re breaking down how to perform some of the heart rate-raising movements that Sophia loves so you can jump into the program like a pro.

Here are Sophia Rose’s five favorite primal moves!

Ready to tap into your primal side in the name of getting stronger? Try Sophia’s program for free today!

 

1. Beast Load Gorilla Hops

  • Start in a full plank position with your feet shoulder-width apart and your hands under your shoulders.
  • Push your hips back over your feet but don’t let your knees touch the ground.
  • Keep your arms fully extended out in front of you.
  • This is your loaded beast position.
  • Using the tension in your glutes and hamstrings, hop your feet to just outside your hands.
  • Keep your hips low, then jump your feet back to your loaded beast position with your knees hovering off the ground and your arms fully extended.

Consider this the primal version of a burpee. Just like burpees, this movement gets your heart rate up and also challenges your abs, shoulders, and lower body.

 

2. Monkey Walks

  • Start with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.
  • Interlace your hands and bring them under your chin.
  • Bend your knees and push your hips back and down until your thighs are parallel with the ground.
  • Keep your weight in your hips and your heels in your squat position.
  • Take four small steps forward (two with each leg).
  • Then take four small steps backward (two with each leg).

This move is killer for your legs, but it only works if you stay as low as you can in that squat position while taking your small steps. The steps may look like small movements, but they’ll light up your lower body.

 

3. Loaded Beast Front Kicks

  • Start in a full plank position with your feet shoulder-width apart and your hands under your shoulders.
  • Push your hips back over your feet but don’t let your knees touch the ground.
  • Keep your arms fully extended out in front of you.
  • This is your loaded beast position.
  • Bring your right leg forward so your foot is on the outside of your hand and your knee is bent.
  • Bring your chest up tall and your right arm off the ground and up to your chest.
  • Bring your left leg straight between your arms and out in front of you.
  • Bring your left leg back through and put your right hand back on the ground.
  • Return your right leg behind you to end up back in loaded beast position.
  • Switch sides and repeat.

There are a lot of moving parts here. Don’t feel bad if you need to work step-by-step until you have the patterning down. Soon you’ll be as fluid as Sophia.

 

4. Lateral Ape High Jumps

  • Start with your feet shoulder-width apart with your arms down by your sides.
  • Bring your hands down to the floor, shifted in front and to the right of your feet.
  • Hop your legs up and over to the right of your hands.
  • You should end with your hands in front of and to the left of your feet.
  • Come up into a squat position and use the tension in your legs to jump as high as you can.
  • Land with soft knees and return your hands in front and to the left of your feet.
  • Hop your feet up and over to the left. You should end where your feet began.
  • Come back up into a squat position and jump as high as you can.

Feel your weight in your hips and heels to get the most explosive power possible out of your squat position. A couple of these will challenge your leg muscles, cardiovascular strength, and endurance.

 

5. Frog Leap Push-ups

  • Start in table position with your knees under your hips and hands under your shoulders.
  • Hover your knees off of the ground so that your shins and back are parallel with the floor.
  • Keep your hips hovering over your feet as you push them back slightly until you feel some tension in your hamstrings.
  • Use that tension to hop your upper body forward into a push-up position. Your hands will come off the ground and move forward to a new position out in front of you.
  • Perform a regular push-up from this position.
  • After you’ve pressed back up, walk your hands back until you return to the table position.

If performing a full push-up is too challenging, you can place your knees on the ground after hopping your upper body forward into a push-up position. Perform the push-up with your knees on the floor. Next, bring your knees back off of the ground and complete the rest of the movement.

About

Linnea Zielinski is a writer specializing in nutrition, wellness, food, and fitness. She was previously the site director at Eat This, Not That! and her work has appeared on MSN, The Huffington Post, Yahoo Health, Refinery29, and Serious Eats. She prefers weight lifting to cardio, swears by CBD massages and dry shampoo, and blogs about living a drama-free life in her spare time.