Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateIsolationBodyweight
Bear Crawl
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2
Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- 3
Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- 4
Continue crawling forward, alternating your hand and foot movements.
- 5
Maintain a steady pace and keep your core tight throughout the exercise.
- 6
Continue for the desired distance or time.
Muscles worked
Primary
Cardiovascular
core
Secondary
coreshoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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