#133: Animal Movements + Core Strength

Bear crawls and natural patterns combined with explosive jumping

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #133:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Bear Crawl (Dynamic - Movement Pattern)
   How to Do It:

   • Hands and feet only

   • Move forward/back

   • Keep knees off ground

   • Maintain level hips

Easier Variation: Move slower and cover shorter distances while focusing on keeping your hips level and core engaged.

2. V-Ups (Core - Total Core)
   How to Do It:

   • Lie flat on back

   • Lift legs and torso

   • Touch toes at top

   • Lower with control

Easier Variation: Lift just legs or torso separately, gradually working toward the full movement as strength improves.

3. Wide Arm Push-Ups (Upper Body - Chest Focus)
   How to Do It:

   • Hands wider than shoulders

   • Lower chest

   • Keep elbows out

   • Push up

Easier Variation: Perform from knees while maintaining the wide hand position to reduce resistance while still targeting the chest muscles.

4. Curtsy Lunges (Lower Body - Hip Stability)
   How to Do It:

   • Step back and across

   • Lower into lunge

   • Keep hips square

   • Push to return

Easier Variation: Take a smaller crossing step to reduce the challenge while still targeting the hip stabilizers.

5. Plank Jacks (Dynamic Core)
   How to Do It:

   • Start in plank

   • Jump feet out and in

   • Keep torso stable

   • Maintain rhythm

Easier Variation: Step feet out and in one at a time instead of jumping while maintaining a strong plank position.

6. Star Jumps (Dynamic - Power)
   How to Do It:

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• PRIMAL MOVEMENT RECONNECTION! Bear crawls tap into your natural movement patterns, rebuilding coordination and strength that modern life eliminates!

• TOTAL CORE INTEGRATION! V-ups connect your upper and lower body through powerful core engagement that drives all athletic movements!

• HIP STABILITY MASTERY! Curtsy lunges develop the often-neglected hip stabilizers essential for injury prevention and movement quality!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: