I did his for a while, but it just became so much more of an endurance session than strength session. I still do some body weight stuff, but would recommend a weight vest if you really want to get more out of it. I've modified to make the movements harder, but at some point it just becomes a technical skill more than an actual strength gain.

I love the Primal Blueprint fitness plan! Not having to go to a gym is a huge plus. So is being able to fit the workouts into short bursts of time. I'm a Ph.D. student and a single mother of twin 3 year-olds, so any workout you can fit in while watching kids is a huge plus. I'm seeing good gains in my strength and toning. I enjoy my walks more now that I'm not trying to get my heart rate up. I do my sprints in the pool then "play" with the boys for an hour afterward once a week. So far it's really working great for me.

One thing I imagine will make a big difference for you is how fit or strong you are. I don't have to add a weight vest or do a lot of reps. to get to failure. I'm what Rob Wolf calls a healthy beginner--some one who's always been active and toned from swimming, but not someone who's very strong. I think the PB fitness plan is fabulous for people like me, especially since Mark has those great videos where he shows the progression for each body weight exercise. I'm really jazzed that I might be able to do a "real" pull-up for the first time in my life by this summer -- maybe sooner!

I don't follow the specifics of the plan, but I love the framework conceptually. Lots of low and slow, some heavy lifting, and periodic sprinting. I cut back on the BBS (my heavy lifting) after wrecking my back last fall (unrelated to working out). So now, my heavy lifting is a doing styrofoam weight work in the pool and some very minimal bodyweight exercises to strengthen my back.

For my sprinting, I just started experimenting with an HIIT variation on Sprint 8 that Matt Metzgar recently wrote about. I used to do 6x30s in the pool 2x a week; I'm now going to try 3x20s 3x a week. The fitter I get, the more I'll probably adjust, but for now, I'm going to see how this works!

BTW, for me, the low and slow is water walking (aka aqua jogging). It's a little boring to go back and forth for an hour, but I kinda think of it as walking meditation: exercise and stress relief at the same time!

I've been in lazy hibernation mode this winter, but I am moving back into my twice weekly PB routine, which I did for over a year, starting at the same time I went Primal. I've been keeping up with the moving slowly, but the sprints and LHT part have been on the backburner.

Love it! Was making steady progress and know that I will back in my groove very quickly.