Module 25: Get On The Floor!
You will probably laugh at this but what I'm going to reveal to you today just might be the best kept secret in the fitness industry. Yes, I've said that before. And truthfully there are multiple secrets. But this one really might be at the top of the list because...
* Most Personal Trainers won't tell their clients to do it because it seems too simple
* Most trainees won't do it because it makes you look silly
* It's free and requires zero equipment
No more suspense. I'm talking about crawling.
Yes, getting "down on all 4s" and crawling -- like a baby or a bear -- for time or distance. If you actually follow the instructions I'm going to give you and start incorporating some crawling movements, here's what you're going to notice:
A) You'll look and feel dumb (at first). That's a given.
B) You'll be amazed at how quickly your conditioning improves.
C) You'll end up losing fat at a breathtaking pace
D) And this is the big one: Your mobility will improve and joint pain will vanish.
That last one is the one that surprises everybody. Most of my clients are over 50 and the idea of crawling to them sounds ridiculous at first. But I've lost track of how many times I've heard that low back pain or other joint issues all but disappear after crawling for a few sessions.
Convinced yet? Ok fine, guess you'll actually have to get out there and experience the results for yourself. Here's the plan:
* Bear crawl for about 20-40 yards (depending how much space you have available.)
* At the end of your crawl, do 10 push-ups. (Regular push ups or "girl" push-ups depending on your fitness level.
* Crawl back to the starting point.
* Knock out 20 sit-ups. (Do 2x as many sit-ups as you did push-ups.)
* Repeat 5-10 times (5 times if you have a longer crawl area, 10 times if you're stuck doing shorter bouts of crawling.)
For frequent travelers you can do this in a hotel hallway. Sure, it will look weird but if anyone tries to walk past you while you're doing a bear crawl just snarl at them and I bet they'll leave you alone. 😉
If you REALLY want to make this sinister, do a bear crawl out, then walking lunge back.
So you'd bear crawl out 20-40 yards, do 10 push ups, walking lunge back to the starting point, knock out 20 sit-ups, and then repeat. A few rounds of that workout and you'll be toast.
To summarize, -- if you've never incorporated any type of crawling into your workouts before, give it a shot. You'll be amazed at how something so simpler (and silly) can actually make you leaner, and make you look and feel younger.
Give it a shot.
By the way, I'm going to change things up slightly moving forward. I've taught you as much as I can about the "fringe" areas of fitness. Fasting, freezing, crawling - nobody talks about this stuff but it can be a crucial part of health and fitness so that's why I've given you so many issues about these oddball practices.
But now I want to switch gears and just start giving you done-for-you workout programs. Over the years I've probably tried hundreds of different programs. Most sucked. But when I found a good one, it got saved away in my private training notebook.
So over the next few weeks I'm going to crack open that notebook and start sharing some of my all-time favorite workout programs with you. Stay tuned.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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