The 21-Day Bodyweight Fitness Program Bear Crawl Series

 

45 Minute Legs and Butt Builder Workout | Summertime Fine 2.0 Day 24

Video taken from the channel: Sydney Cummings


 

Fat-Burning Bodyweight Circuit Workout | Paige Hathaway

Video taken from the channel: Bodybuilding.com


 

Facebook Live: 20-Minute MetaShred Workout

Video taken from the channel: Men’s Health


 

Body Weight Workouts

Video taken from the channel: Forged FATHER


 

38 Crawls That Crush Your Core

Video taken from the channel: Men’s Health


 

Burn Up Your Core: The Bear Crawl

Video taken from the channel: Susan Niebergall Fitness


 

BEAR CRAWL HIIT No. 2 (Bodyweight only Workout, 7 minutes!)

Video taken from the channel: CT MOTIVATOR


Walk the toes up toward your hands while keeping the knees straight. Pause briefly when you reach the point where you can no longer keep the knees straight. Let the heels sink down toward the floor. Walk the feet back to the top of the push-up position.

Step into a bear crawl position. The key is to create a fitness habit that becomes like a muscle—the more you work it and maintain it, the stronger it gets. This 21-Day Bodyweight Fitness Plan is exactly that—it is your spark that will ignite a fitness habit.

No equipment is needed, and. The most challenging but important part about getting fit is committing to and starting a plan. You’re not alone if this has posed a challenge for you. Check out the 21-Day Bodyweight Fitness Plan that I put together for my great friends at MyFitnessPal it will help you kickstart your new fit. watch the bear crawl demo: Today’s featured exercise is the bear crawl, a movement that often shows up in Spartan’s Workout of the Day series.

Learn how to complete this move in an efficient and safe manner to maximize your bodyweight training and race performance. -Bear Crawls. An unorthodox movement that’s considered to be one of the very best strength and conditioning exercises around, bear crawls target each of the major muscle groups in unison, making them great for total body development, cardiovascular fitness, and maximum fat loss.

If you’re convinced, take on this Bodyweight Blast workout from the program to get your heart pumping. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series. You’ll use classic (albeit under-prescribed) bodyweight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp.

As you’ll come to remember, they’re not easy—especially for a grown man well north of 100 pounds. Carry out every exercise with only 15 seconds rest between each one. At the end of the full workout rest for two minutes then repeat. Complete the whole series of exercises three times. Note: The majority of exercises focus on good form and controlled movements, not speed.

Squat jumps x 10; Bear crawl x 30 seconds; Shoulder taps x12. The Ultimate 90-Day Bodyweight Training Plan. Todd Kuslikis. Coach.

San Francisco, California, United States. Bodyweight Exercise. No Rest Between Each Exercise: Below, you will see a series of exercises. After you complete one exercise, you’ll move immediately to the next. Bear Squat; Catcher’s Squat (video below) Core Exercise.

New Year’s Resolution Series: 12-Week Fat Loss Workout Plan for 2020. Written by John Wolf. in which you’ll perform a series of body-weight exercises that will burn calories and force you to stabilize your body in ways that you can’t while lifting weights. Get into a bear crawl position with hands on the floor at shoulder-width.

List of related literature:

Going It Alone The training plans included in this book are set up so that a newcomer to CFE can get started with some basic body-weight movements and introductory CrossFitstyle workouts.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

This is by no means the only way to organize a yearly training program, but it should give you some ideas for how you can structure the intensity and exercises within your own workouts throughout an entire calendar year.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Initially, I thought it would be great to take all the concepts in this book and roll them into one easy daily training plan that you could simply tear out and stick on your refrigerator.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

The training programs in this book are not designed with that schedule in mind, but if it fits into your personal schedule you may be able to try it.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

But since most of the exercises in this book continue to build on previous exercises, meaning that they’re hierarchically structured, you should at least try to do them in the correct order even if you may not be able to stick to the time schedule.

“High Magic: Theory & Practice” by Frater U.:D.:
from High Magic: Theory & Practice
by Frater U.:D.:
Llewellyn Publications, 2005

This eight-week calendar provides links to wellness coaching and fitness workout videos.

“The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others” by Alisa Keeton
from The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others
by Alisa Keeton
Tyndale House Publishers, Incorporated, 2017

The companion video for this book is superb as well, and a must for mastering some of the nuances of the unique kettlebell exercises.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

I have included a brief Chapter 4 at the end of Part One, which tells you how to use the various workouts in this book according to your specific needs.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

In it, the author outlined then-septuagenarian Don Wildman’s grueling, intense, multistage weight-training workout, dubbed the Circuit.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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19 comments

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  • ALLLZZZZ I KNW.. he can’t be cracking jokes in the middle of a bend/squat move.. I can’t afford to blow my knee…lol.. but IM SWEATING OVER HERE PEOPLE!!! drip!! drop!!!

  • Wow! This video was awesome; from the music, presentation, lighting, visuals and the variation of exercises. One of the best workout videos I’ve seen.

  • P.e class who. I hate p.e but exercise is important ����‍♀️
    We have to go from a squat out and then push up and then back in ��
    So basically the bear walkout but with a push up in between and then we have to jump out from our squat and repeat
    I mean it’s not super bad but after repeated exercises it hurts

  • It’s amazing the kind of hard work you put into your channel and videos. Thank you so much for such an incredible workout today! You really pushed me and I’m a pretty strong gal. My legs were shaking. Thank you ��

  • How i did not know about crawls before!? These are perfect after each lift and you want to rest, but do this instead… amazing form.

  • Yep. even i was very sad since i workout well for abs but nothing was coming.

    btw!but ye the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.

    you can watch out here SIXPP.COM

    I was just a screw or cog in the great machine I called life, and when I dropped out of it I found I was of no use anywhere else.

  • we plumbers do these movements except the handstand in dimly lit attics and crawl spaces. crawling over and under ducts dragging tools and materials through wet dirt, debris,insulation, high temperatures. Maybe listening to ghetto Shit would make it a workout.

  • 1. It seems like most of them are just versions of the bear crawl (which btw, I have never heard that term until just now)
    2. How much did Rogue pay for product placement?

  • Sydney my dear, another intense and powerful workout, thank you so much for your time and great job. I loved it! Gratidão querida!����

  • Yep. even i was very sad since i workout well for abs but nothing was coming.

    btw!but ye the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.

    you can watch out here SIXPP.COM

    I was just a screw or cog in the great machine I called life, and when I dropped out of it I found I was of no use anywhere else.

  • Goodness gracious! You are BEAST!!! It’s leg day, tomorrow, for sure! Thank you so much for all your awesome content. Cheers:)

  • I LOVE your workouts! The only thing is the latest ones we need more and more equipment, bands, benches. As a person out of work, I found you because I have so much time on my hands that I wanted to become fitter. I feel I cannot get the complete workout without all the added equipment. I have a couple of barbells but that is it. I will keep on with your old workouts. BUT I LOVE YOUR CHANNEL AND YOU!

  • WOW! Legs are officially JELLO! Thank you for this! Challenging but doable and loved all the encouragement (I needed it!). I was “wooooing” right there with ya!

  • New moves are all fine and great until you’re in the gym trying them out and looking like a complete idiot!!! Anyone else have to modify just to not look like a fool?��

  • Stereotype: I am a man. Pssss legs and glutes. Whatevvs….
    Not sure, but pretty sure you have seen Avengers Endgame.
    If you have?
    Captain America has been dethroned…
    Now I hope you get this.
    If not ask Dustin.
    Lol..Crushed is…. I am a man with a child and a wife who loves to work his tushy….. thanks again for all you do

  • Anyone else’s quads and glutes on fire and SHAKING??! WOW! If you get any value out these workouts at all, I make sure to never ask you all for anything besides your hard work and to make sure you have taken the time to subscribe! I appreciate more than anything the blessing of being your trainer and I can’t wait ot grow this channel with you all! PLEASE SUBSCRIBE!
    PLEASE SHARE this video and the channel! We have over 60% of our daily viewers not subscribed and just so you know, it’s completely free for you and just helps us get the channel to more people each day!
    We have a big goal we want to hit by Christmas and together we can do it! <3 CLICK BELOW! Thank you so much!!
    http://www.youtube.com/c/sydneycummings?sub_confirmation=1

  • She is literally so inspiring. I love what you said at the end of the workout and it definitely motivates me to keep working out and doing better things every day in my life! Thank you for this amazing video Sydney!

  • dude this is GREAT stuff I’ve got the book an me an a buddy will be hittin p a park on tues and thur to rock some BW and get jacked.

  • It’s a great exercise, though very difficult for me still but u explained it so well.. I wanna incorporate it at least once a week. Thank you for a great video su ��