Arms Like The Paleolithic

Downward Dog Diamond Push Up

1. Put your hands on the ground, with your legs straight; butt in the air. Your body is forming a triangle-like shape.

2. Point your feet and fingers forward.

3. Now slide back and forth from a push-up position to a down-ward dog position. (Walk your hands back till your body is forming the triangle shape and then walk your hands out again till you're in a push-up position.)

4. When you are in the push-up position bring your hands close together, (form a diamond with your hands if you can), and then lower yourself till your chest touches your hands, then push up again, and walk yourself out again till your body forms the triangle.

(Repeat this arm exercise ten to twenty times. Do two to three repetitions.)


Diamond Push-up

1. Place your hands on the ground, with hands together, forming a diamond with your fingers.

2. Slowly lower yourself down to the floor by bending your elbows.

3. Push yourself up again.

(Two to three sets of ten to twelve repetitions.)


Crab Dips (If you do not have access to a bench or furniture)

1. Get into reverse push-up position (like the crab walk); palms on the floor, fingers facing forward, and feet facing forward.

2. Lower your arms and bend at the elbows, until your butt is just a few inches away from the floor.

3. You can bend your knees or walk your legs out in front of you.

(One or two sets of ten to twenty dips.)

Depending on your weight you may need to change your diet to the Paleolithic diet for a time to reach your goals faster. I would recommend lots of protein; chicken, fish, maybe a healthy protein drink in the mornings and fruits or vegetables with every meal. Only eat carbs in the morning if you choose to eat carbs at all. Practice the Paleolithic diet for a time to see quicker results from the workouts I've shared above, or stick with it to remain maximally fit.