Full Body Beginner
Rank #97 of 100
Bear Crawl
Crawling on hands and feet with the knees hovering, a powerful contralateral conditioning and core-stability drill.
- Equipment
- None
- Focus
- Move everything at once
Muscles worked
- Shoulders
- Core
- Quads
- Hip Flexors
How to do it well
- 1 Keep the hips low and the back flat.
- 2 Move opposite hand and foot together.
- 3 Take small, controlled steps.
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Chest Legs Core
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Inchworm
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Hamstrings Core Shoulders
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Beginner #100
Sprawl
A burpee variation without the push-up or jump — drop the hips to the floor and snap back up for fast-paced conditioning.
Core Shoulders Legs