1. Bear Walk for the Upper Body
This exercise works the arms, the back, the shoulders and chest. It also works the abdominal muscles and other core muscles. The bear walk is a good warm-up for upper body and creates elements that build coordination and muscle synergy. Start this exercise slowly and then build to a sprint of 10 yards.
2. Get Down on All Fours
Get into position for the bear walk with the hands shoulder width apart on the floor. Your bottom is down and your knees are not on the ground. Walk forward with the right hand and as you follow through with the opposite foot. Proceed with the left hand and right foot. Once you feel the body muscles stretched, continue in the same fashion, but do the walk much more rapidly for 10 yards.
3. Make It Tough
Test yourself and do the bear walk without using the feet. Get into the position with the hands shoulder width apart and crouch like a bear. This time walk forward with your hands as your legs straighten and remain just on the tip of the toes. Walk forward with the arms but don't use the feet to help you walk, instead drag the feet. Tighten the glutes and the abs as you walk forward and use only the strength in the arms.
4. One More Level Up
If you are really into bodybuilding add weights to the bear walk. Use barbells or kettle balls, one for each hand. Hold the top of the barbell or kettle ball to support your weight on one side and lift the ball or barbell with your hand on the other side to move forward. Drag your feet. Rest your hand and kettle ball or barbell on the floor and lift the side that remained stationary prior. Continue several steps. This is really difficult, so don't worry if you can only do one or two at first. You can use your feet when you first attempt the exercise and later, as your strength builds, drag them instead. Work up to the point you can cross the room.
5. Make It Competitive
Push a fitness ball across a course and be the first to cross the finish line. This, of course, sounds easy until you add that the participant has to do this while she bear walks across the course. Make the race simple with the basic bear walk or more complex with out the use of the legs, or even add the barbells to lift. The competition for the finish lines can be fun but also quite developmental.
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