WOD #9: Walk Like an Animal

Today we’re getting a little creative and using animal walking patterns in our workout. You can do these with no equipment. Add a weighted bag like the SKLZ SpeedSac or a weighted vest for an extra challenge.  I like to incorporate these moves into my workouts, but they can be used as a circuit of their own!

Start out by taking each move to the half court line and back to the baseline on a basketball court. (If you don’t have a basketball court to use, just measure out the distance.) Rest, then start the next exercise. To increase the work load, go the full length of the court twice. Complete the circuit 3x.

Bear Crawls

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Photo Cred: Healthy.com

Bear crawls are great for building core strength. They will also work your arms and lower body. Everything gets a workout in just one move! To perform a bear crawl, get on all fours. Move your right hand forward, then your left foot. Continue forward moving one hand and then the opposite foot. Keep your back straight and your butt low.

Crab Walk

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Photo Cred: Pinterest 

The crab walk is another total body exercise working the triceps, shoulders, abdominals, hamstrings, and quads. To get started, sit on the floor with your feet comfortably apart and your palms on the ground behind your hips. Engage your abdominal muscles and press your feet and palms to the ground to raise your rear end off of the floor. Using your left foot and your right hand, walk one step forward. Repeat this action on the other side.

Duck Walks

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Photo Cred: Menshealth.com

Walking like a duck will WORK your legs. Stand with your feet shoulder width apart. Squat down until your buttocks touches your lower legs. Begin to walk while keeping your buttocks as low as you possibly can. Your arms can be folded in front of you or on your sides.

Moving Inch Worms

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Photo Cred: Health.com

To perform an inch worm, start in the push-up position. Walk your feet up to meet your hands keeping legs as straight as possible. Walk hands out to get back into push-up position. Continue this pattern. Inch worms keep your entire body engaged and provide a great workout for your core.

I hope you guys have been enjoying the Healthy Heart Challenge! It’s great to see everyone capture their healthy moments. For this week, add these animal walks to your workout routine for that extra burn & some added benefits for your heart!

-Erin


2 thoughts on “WOD #9: Walk Like an Animal

    1. I don’t feel that way when I do them haha It is anaerobic depending on the length of time that you do the exercise, but going down and back the length of a basketball court will give you a cardio response for sure!

      Like

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