Burpee And Bear Crawl

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Burpee And Bear Crawl

Burpee and Bear Crawl Exercise: A Full-Body Workout

Are you looking for a full-body workout that will challenge your strength, endurance, and cardiovascular fitness? Look no further than the Burpee and Bear Crawl exercise! This dynamic movement combines two highly effective exercises into one, helping you achieve your fitness goals in no time.

Benefits of the Burpee and Bear Crawl Exercise

When it comes to efficiency, the Burpee and Bear Crawl exercise is hard to beat. Not only does it work multiple muscle groups simultaneously, but it also elevates your heart rate, making it a great option for those looking to burn calories and improve overall fitness. Let's take a closer look at the benefits of these two exercises:

1. Burpees

Burpees are renowned for their ability to target multiple muscle groups and provide a full-body workout. By combining a squat, plank, push-up, and jump, burpees engage your legs, glutes, core, chest, and arms. The explosive jump at the end of each rep adds an element of cardio, increasing your heart rate and calorie burn.

2. Bear Crawl

The bear crawl is a functional exercise that mimics the movements of a bear walking on all fours. In this exercise, you'll be in a quadruped position, with your hands and feet on the ground. Bear crawls engage your shoulders, core, and lower body while improving stability, coordination, and overall mobility.

By incorporating both burpees and bear crawls into your workout routine, you'll reap the benefits of both exercises and enjoy a well-rounded and challenging training session.

How to Perform the Burpee and Bear Crawl Exercise

To perform the Burpee and Bear Crawl exercise, follow these steps:

  1. Start by standing upright with your feet shoulder-width apart.
  2. Lower yourself into a squat position, placing your hands on the floor in front of you.
  3. Kick your feet back to assume a plank position, ensuring that your body forms a straight line from head to toe.
  4. Lower your chest to the floor in a controlled manner, performing a push-up.
  5. Push your body back up into the plank position, then immediately jump your feet forward to return to the squat position.
  6. From here, explode upward, jumping as high as you can while raising your hands overhead.
  7. As you land, immediately transition into the bear crawl position by lowering your hands and knees to the ground.
  8. Keep your back flat and your core engaged as you crawl forward, first moving the opposite hand and foot, then repeating with the other side.
  9. Continue crawling forward for a set distance or time, aiming to maintain a steady pace throughout.

Tips for Proper Form and Safety

While the Burpee and Bear Crawl exercise is highly effective, it's essential to perform it with proper form and safety precautions in mind. Here are some tips to help you get the most out of this exercise:

  1. Warm up your body with a quick cardio session and dynamic stretches before performing the Burpee and Bear Crawl exercise.
  2. Maintain a neutral spine throughout the movement to protect your lower back. Engage your core muscles to support your spine and prevent excessive arching or rounding.
  3. Land softly after each jump in the burpee portion of the exercise to minimize impact on your joints.
  4. Keep your wrists aligned with your shoulders during the push-up phase. Avoid letting your elbows flare out to the sides.
  5. Control your breathing throughout the exercise. Inhale during the squat and plank positions, exhale during the push-up, and take a deep breath before exploding into the jump.
  6. Start with a modified version of the bear crawl if you're new to the exercise. Instead of crawling on your hands and feet, keep your knees on the ground and focus on maintaining proper alignment and core engagement.
  7. Gradually increase the intensity and difficulty of the exercise as you improve your strength and endurance. You can add variations such as a knee tuck or mountain climber during the plank phase of the burpee.

Incorporating Burpee and Bear Crawl into Your Workout Routine

To incorporate the Burpee and Bear Crawl exercise into your workout routine effectively, consider the following suggestions:

  1. Begin with a dynamic warm-up consisting of bodyweight exercises like lunges, squats, and jumping jacks to get your heart rate up and warm up your muscles.
  2. Perform three sets of burpees, aiming for 10 to 15 repetitions per set. Take a short rest between sets, allowing your heart rate to recover slightly.
  3. Follow the burpees with a bear crawl set. Start with a distance you're comfortable with, such as 10 to 15 feet, and aim to crawl forward and backward for three to four rounds.
  4. Alternate between burpees and bear crawls for a challenging circuit-style workout. Aim to complete three to four rounds, resting for one to two minutes between circuits.
  5. As you progress, increase the number of sets, repetitions, or distance covered in each exercise to continue challenging yourself and improving your fitness level.


The Burpee and Bear Crawl exercise is an excellent addition to any workout routine, offering a full-body workout that targets multiple muscle groups and boosts cardiovascular fitness. By incorporating these two exercises into your regimen, you'll see improvements in strength, endurance, and overall body composition. So, lace up your shoes, grab a mat, and get ready to embrace the challenge of the Burpee and Bear Crawl exercise!

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