Bear crawl

Crawl on your hands and feet with your knees hovering just off the floor, working your shoulders and core and raising your heart rate without impact.

How to do it

1. 01Get on your hands and knees with hands under your shoulders, knees under your hips and back flat.
2. 02Tuck your toes and lift your knees a few centimeters off the floor, bracing your abs.
3. 03Move the opposite hand and foot forward together in small steps, then the other pair — keep alternating.
4. 04Keep your knees low, hips level with your shoulders and back flat like a tabletop.
5. 05Crawl a few steps forward and then back if space is tight, breathing steadily for the full interval.

Common mistakes

• Hips piking up — lower them to shoulder level and keep your knees close to the floor.
• Hips swaying side to side — take smaller steps and brace harder.
• Moving the same-side hand and foot — move opposite hand and foot together.