Boot Campers love to hate them.
No, not burpees. Even worse. Bear Crawls. I often get a few groans and a very specific type of evil eye when the words leave my mouth. So to ease the pain, I like to incorporate them into a game or finisher.
Here are 2 ways to sneak 1 awesome exercise at the end of your next class.
Bear Crawl Salmon Haul
Split campers into 2 teams.
Using whatever is available (sliders, agility cones, shoes — anything lightweight) give the teams an equal pile of objects to work with. These objects will be your “salmon”. Have teams stand in a line facing the other team.
From one end, the first camper will drop down into a Bear Crawl and work their way to the middle between the two groups where their “salmon” is waiting for them. The camper must then grab only 1 “salmon” and carry the object back to their spot in line on their back (the best place is usually right below the neck, between the shoulder blades).
This often forces campers to execute a proper Bear Crawl so the object doesn’t fall. Have the team go one by one until all the objects from their pile have been retrieved, whichever team finishes first, wins!
Add to it:
Penalty for dropping a “salmon” on the ground = 1 push up
Keeping the other bears busy while waiting for their turn:
3 cardio/plyometric exercises, 10 reps each OR
2 mobility exercises, OR
1 core exercise hold
Alpha Bear Crawl
Boot campers will “fight” for the title of Alpha Bear!
Everyone is on their own. Have all boot campers drop down to all fours. The only movement they can do is the Bear Crawl, but can move and any direction (forwards, backwards, or lateral).
The goal is to tag as many people as possible on the hand. Once your hand has been tagged, you must take yourself out of the “fight” and “obey” the current Alpha bear (as in, the trainer!).
As the Alpha, the trainer controls the campers that have been tagged out, giving them any exercise that is called out. Campers go until there is only one left, and then, they take on the trainer for the title of Alpha Bear. The final camper left will have only 30 seconds to challenge the trainer!
If the camper fails, all of the campers will be penalized with 10 burpees.
How do you use Bear Crawls?
My name is Lizelle Din and I am a NASM CPT, FRCms, Kettlebell Sport Coach and fitness class instructor in Seattle, WA. My fitness background originated from a mix of biking, roller derby and dodgeball! I currently teach class occassionally and coach teams, and I am known to be both sneaky and stealthy with my workouts. Maybe because I am a ninja.