CRAWL before you WALK

Our Fitness A to Z series continues...

C is for Crawl, Bear Crawl that is.  

This one is on my list of “nature’s perfect exercises”.  Why is the bear crawl so good?  It works just about every single muscle in your body:  core, shoulders and arms, quads, hamstrings, calves, upper back, lats.  You get the benefits of anaerobic conditioning (higher intensity in short bursts) and you are working your brain and creating nervous system pathways with the opposite arm/opposite leg movement.  Strength, conditioning, and increased brain capacity…all in one exercise!

How to do a Bear Crawl:

Start on all 4s, hands and toes with your hips high in the air.  Your weight should be evenly distributed between your hands and feet. 

Move one arm and your opposite leg forward.  You should feel like you are pulling the floor towards your feet. 

Switch sides, and repeat…keeping the abs contracted and your hips high.

How to Bespoke it:

To make it easier:  start with a few steps, slowly.

To make it harder:  sprint, or add changes of direction (backwards, side to side), add weights, add ONE kettlebell under one hand for asymmetrical core/balance work.

Note:  try to keep your neck in neutral alignment with the rest of your spine instead of tilting your chin up to try to see where you are going…trust your spatial awareness and use the Force!

BRILLIANT.  EASY. BESPOKE.

Bespoke your Burpees

As promised, 2nd day of the month, 2nd letter of the alphabet and B is for Burpee.

Embrace the Burpee.  Bespoke the burpee.  

Why are burpees so beneficial to your workout routine?  They help create gains in your strength and in your aerobic capacity, all in one fast (or slow) move.  You could even challenge your anaerobic energy systems to an entire workout comprised of burpees (how many can you do in 10 minutes)?

If you are feeling like your low back doesn’t love burpees, (even though you do)…here is how to do them in a safe way with a neutral spine (and engaged TVA—see last blog post). 

With your feet a bit wider than hip distance apart, pull your belly button in and squat down low, now plant your hands on the floor (or on a low bench or box) and jump out into plank…now, bespoke the rest of your burpee with a pushup (or 10), arm raises, leg raises, rotation, supermans, single leg squat, single arm pushup, jacks, box jumps, pullups or leg scissor jumps--or invent your own!

A strong plank is essential to your burpee!

Add medicine balls or weights in each hand!

BRILLIANT.  EASY.  BESPOKE.