Burpees – the word alone is enough to make some people cringe. Often considered one of the most challenging bodyweight exercises, burpees have a reputation for pushing individuals to their limits. But what if we told you there’s a way to make burpees even tougher? Enter the burpee and bear crawl combo, a workout that will have you leaving sweat trails on the gym floor as you incinerate calories and build strength throughout your entire body.
The Burpee and Bear Crawl Combo
Personal trainer Jeremy Scott, a fitness expert known for pushing the boundaries of what the human body can achieve, introduces us to this intense workout. According to Scott, burpees are already among the best total-body exercises, and when you combine them with bear crawls, you create a powerhouse routine that targets various muscle groups simultaneously.
1. Total Body Engagement
Burpees alone are a full-body workout, engaging your legs, core, chest, and arms. But when you add bear crawls into the mix, you take it up a notch. The bear crawl component works your upper body, especially your shoulders and triceps, as well as your lower body, focusing on the quads and hamstrings. This combination not only builds strength but also enhances muscle endurance.
2. Core Stability
A strong core is essential for maintaining good posture, preventing injury, and excelling in various physical activities. The burpee and bear crawl combo demands significant core engagement. The explosive motion of the burpee engages your core as you jump and maintain a plank position, while the bear crawl further challenges your core stability as you move your limbs in unison.
3. Lateral Movement and Mobility
One of the unique aspects of this workout is the lateral movement involved in bear crawling. Lateral movements enhance mobility and coordination, which are crucial for overall fitness and functionality. Incorporating lateral motion into your routine helps you develop better spatial awareness and balance, benefiting your athletic performance and everyday activities.
4. Cardiovascular Intensity
Incorporating burpees and bear crawls into your workout routine can take your cardiovascular fitness to new heights. The combination of explosive movements and continuous crawling raises your heart rate rapidly, making it an effective way to improve your cardiovascular endurance and burn calories efficiently.
How to Perform the Burpee and Bear Crawl Combo
- Start with a traditional burpee: Begin in a standing position, drop into a squat, place your hands on the ground, kick your feet back into a plank position, perform a push-up, bring your feet back to the squat position, and explode into a jump.
- Immediately transition into a bear crawl: From the standing position after your burpee jump, drop into a bear crawl position by bending your knees and keeping your hands and feet on the ground. Crawl forward, maintaining a flat back and keeping your core engaged.
- After a set distance or time, return to the standing position and repeat the sequence.